through life, even in crises. But in order to be willing to make meditation a daily priority, we need to find a way to enjoy it. Otherwise, chances are we won’t stick with it. Meditation for the Love of It shares several core strategies for reaping pleasure from our practice. The first consideration is physical comfort when sitting to meditate. As long as the spine is straight and the chest open, comfort trumps form. Secondly, it helps to approach meditation as an experiment; one we conduct in the laboratory of our inner self. The third basic principle is to find a core practice that feels good to us and that we can relax into. Choose one that focuses and draws attention and energy into the peaceful fullness of a deeply meditative state.
Three Classic Approaches Tuning into the Breath – After assuming an upright posture, sense the flow of breath in and out through the nostrils—cool on inhaling and warm on exhaling. The key is to tune into the sensation of how the breath feels, which also engenders a natural sense of
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well-being. Meditation in the Heart – Let the breath flow into the center of the chest, as if it were flowing through the chest wall. As it touches the center of the chest, imagine a soft glow in the heart, like an inner sun. With each inhalation, feel the sun glow. With each exhalation, spread it throughout the inner
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body. (Note: To find the heart center, place the right palm over the center of the chest and focus attention on the very center of the body, behind the breastbone). Mindfulness – Beginning with the crown of the head, move attention through the body, focusing next on the forehead, followed by the cheeks, ears, mouth, neck, shoulders, front and back of the chest, stomach, lower back, hips, pelvic area, thighs, knees, calves and ankles. Continue on. As straying thoughts arise, notice them, note them as “thinking,” and return to the practice. To realize a daily practice, begin by sitting for five minutes at the beginning or end of the day. Each day, increase the time spent sitting by one minute, until reaching 20 minutes. Benefits accrue when we practice daily and make it a priority. Sally Kempton is a master teacher of meditation. Her new book, Meditation for the Love of It, includes 20 practices to optimize meditation. A teachers’ teacher, her students include leading teachers of yoga and meditation around the world. Visit SallyKempton.com.
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