Seated Meditation
GOAL
Practicing the seated meditation serves many goals:
The seated meditation is a method to repeatedly learn how to draw one’s attention to a certain point. This is, therefore, a form of mindfulness training. In the seated meditation, the focus of attention is the breath. The effect of the training of attention in this way can also transfer to other areas, such as focusing (concentrating) attention on a specific task, a conversation with someone, etc.
The seated meditation is a method that helps to learn to detect when attention wanders. Being able to notice when attention wanders is a critical component of successful self-control. Within the self-control literature, this function is indicated by the term “monitoring”.
The seated meditation can provide insight into the nature and pattern of your thoughts in general. You may notice recurring themes of thoughts. You may realise how some thoughts are played over and over again like an old record. In effect, this exercise is teaching the thinking mind how to perceive.
The way in which attention is returned to the body, namely without judgement and with acceptance, is an exercise in an important part of mindfulness: acceptance.
PREPARE
The seated meditation uses the breath as the main focus of attention. Sit in an upright position with a straight back, preferably with eyes closed. Once settled in this upright position, shift attention to the breath. You will notice the physical sensations of breathing, such as the air moving into the nostrils and the chest expanding. As soon as the mind begins to wander, simply notice the distracting thought without evaluation and return attention to the breath in a kind way.