A great mindfulness meditation by Sam Harris
Price: FREE
Category: Happiness
Meditate Like Sam Harris
- Simple, non-dogmatic approach
- Trust us, you need this
- Feel amazing in your body
Items
📝 Find a Comfortable Position (list)
✅ Sit in a chair or cross-legged on a cushion. (checkbox input)
✅ Become aware of the sensations of sitting—feel the pressure on your back, legs, and arms resting at your sides. (checkbox input)
✅ Take a few deep breaths to settle into your seat. (checkbox input)
📝 Focus on Your Breath (list)
✅ Direct your attention to the natural process of breathing. (checkbox input)
✅ Notice where you feel the breath most distinctly—at the tip of your nose or the rising and falling of your abdomen. (checkbox input)
✅ Observe the sensations of each breath from the beginning of the inhalation, through the pause, and to the end of the exhalation. (checkbox input)
✅ Allow your breath to flow naturally without controlling it. (checkbox input)
📝 Refocus When the Mind Wanders (list)
✅ If your mind drifts to a thought, gently return your focus to the breath. (checkbox input)
✅ You can also bring your awareness back to the sensations of sitting, such as your back against the chair or the cushion and the pressure in your legs. (checkbox input)
📝 Observe Your Surroundings and Emotions (list)
✅ Be aware of sounds, bodily sensations, and emotions as they appear. (checkbox input)
✅ Simply observe these phenomena and return your focus to the breath. (checkbox input)
📝 Deepen Your Awareness (list)
✅ Notice the full cycle of each breath—from the moment it arises to the moment it subsides. (checkbox input)
✅ Pay attention to the pause between breaths before the next inhalation begins. (checkbox input)
📝 Observe Thoughts Without Attachment (list)
✅ When a thought appears, notice its nature—whether it is an image, a phrase, or a memory. (checkbox input)
✅ Observe where it goes and allow it to pass away without engagement. (checkbox input)
✅ No matter how long you’ve been lost in thought, simply return to your breath. (checkbox input)
📝 Acknowledge Sensations and Feelings (list)
✅ If you feel sleepy, observe the sensation—what does sleepiness feel like in your face and body? (checkbox input)
✅ Recognize emotions without judgment and return your focus to breathing. (checkbox input)
📝 Listen to Sounds Without Effort (list)
✅ Notice the sounds around you as they arise and fade naturally. (checkbox input)
✅ Do not strain to hear them; simply let them pass through your awareness. (checkbox input)
✅ Understand that all sounds, sensations, and emotions appear and disappear moment to moment. (checkbox input)
📝 Embrace Pure Awareness (list)
✅ Be present with everything that arises—sights, sounds, sensations, emotions, and thoughts. (checkbox input)
✅ There is no need to change your experience; simply observe what is happening in each moment. (checkbox input)
✅ Witness each thought as it comes and goes, and return to your breath or bodily sensations. (checkbox input)
📝 Continue the Practice (list)
✅ Maintain this gentle awareness for as long as you wish. (checkbox input)
✅ Each moment is a new opportunity to begin again, to observe, and to return to the breath. (checkbox input)
✅ With time, you will cultivate a deep and stable awareness of the present moment. (checkbox input)
✍️ Meditation journal (text input)
List reminders
No reminders.
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