SIT · NOTICE · RETURN
Seated Meditation
Set things aside for a while, and settle into this moment.
Be here
10:00
Time remainingCustom length
Choose a comfortable length and begin when you are ready.
Four woodblock strikes begin the sitting; two hand-bell strikes mark the end.
The circle is a visual companion; there is no need to match your breathing to it.
Settle
Sit on a cushion or chair, feeling supported with your back naturally upright.
Soften
Relax your shoulders and hands. Lower or close your eyes and breathe naturally.
Notice
Notice each breath coming and going. If your mind wanders, gently bring it back.