Sitting Meditation

There’s an art to sitting in such a way that we can feel relaxed, at peace and at ease. In the Plum Village Tradition, we sit just to enjoy sitting. There is nowhere to go and nothing to do. We can just enjoy sitting there, following our breathing, enjoying being alive. Our daily life is so busy, and we need time to stop, sit down, and restore ourselves and the quality of our presence.

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Sitting meditation is not hard labor. We don’t need to struggle or strive as we sit. We allow ourself to be completely at ease.

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It’s important to find a comfortable position, so our body can relax completely. You could be seated on a cushion or on a chair; cross-legged in the lotus or half-lotus, or kneeling. We can adjust our posture so the back upright yet relaxed, our two knees touching the ground, and our hands placed gently in our lap. We allow the muscles in our face to relax, release any tension around the jaw and mouth, and gently relax our shoulders. If our legs or feet fall asleep or begin to hurt while sitting, we gently adjust our position while following our breathing.

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Once we’ve established a comfortable position, we gently begin to follow our breathing, and extend our awareness to our whole body. We may find tension or restlessness in our body. With an in-breath we can smile to the tension, and with an out-breath we can release the tension and calm the body.

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Firmly established in our body, we may begin to become aware of how we are feeling. We may feel peaceful and light, or we may feel sad, or anxious, or angry, or even lonely. We can gently recognise the feeling, and embrace it with our mindful breathing. Listen to guided meditations on the Plum Village AppAs we breathe mindfully with the feeling, it will gradually calm and we can begin to look deeply to understand its roots.

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Sitting meditation can be very healing and nourishing. It’s an opportunity to be with whatever is present within us, without being carried away. Our mindful breathing is our anchor, and whenever thoughts arise, we simply recognise them, smile to them, and allow them to pass, like clouds moving across a windy sky.

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In Plum Village we practice sitting meditation together every day, in the meditation hall or informally outside in nature. The collective energy is very powerful.