What is the Sitting Meditation?
Sitting meditation is the heart of formal practice in Mindfulness-Based Stress Reduction. Unlike the body scan (which moves attention sequentially), here we take an upright, dignified posture and sit still, using the natural breath as an anchor and gradually opening to the full field of experience.
The aim isn’t to stop thinking; it’s to notice thoughts, feelings and sensations as events, and relate to them with a friendly, non-reactive awareness. Over time this fosters what Jon Kabat-Zinn calls the “observer stance,” allowing us to see patterns of the mind without being hijacked by them.
This meditation practice helps you to:
-
Steady attention & concentration – each gentle return to the breath is a mental “rep,” strengthening focus.
-
Recognise thoughts as thoughts – observing worry-loops and self-criticism without getting caught.
-
Build emotional resilience & equanimity – regular practice is linked to reduced stress, anxiety and depressive rumination in multiple meta-analyses.
Guided Audio Practice
Choose the length that fits your day; each track gives steady cues so you can stay present while sitting still.
How to practice sitting meditation
You don’t need special gear—just a stable seat, an upright spine and a curious mind.
When to practice
-
Early morning sets the tone for the day; a midday reset or evening wind-down works too.
-
In Weeks 2 – 4 start with 10–20 minutes; by Weeks 5 – 6 build toward the full 30–45-minute track, alternating with the Body Scan or Mindful Yoga as your teacher suggests.
What to expect
-
The mind will wander—planning, judging, replaying. Each realisation and gentle return to the breath is one “rep” in the attention gym.
-
Sensations (an itch, ache, warmth) and emotions may surface. Note them, allow them, and return to the next breath.
Where and how to set up
-
Seat – Cushion or straight-backed chair; feet flat or legs crossed. Sit toward the front half of the seat so your spine is self-supporting.
-
Alignment – Head, neck and back in one relaxed line; hands rest on knees or lap.
-
Environment – Quiet room, soft light, phone on silent; a timer or guided track helps.
Kind reminders
-
Discomfort isn’t failure – adjust posture or add cushions as needed; observe pain like any other sensation.
-
The goal isn’t to stop thinking but to change your relationship to thoughts. Every return to the anchor strengthens mindfulness.
-
Consistency beats length. Even a mindful three-minute sit counts on a hectic day.
Common Questions
“Should my eyes be open or closed?”
Either works. Closed eyes block visual input and can make it easier to settle; open-eye practice (favoured in Zen) helps you stay alert and transfer mindfulness into everyday activities. Experiment: if you get drowsy, crack the eyes open; if you’re visually distracted, lower the lids.
“My legs keep going numb — how do I stop it?”
Numbness is usually nerve or blood-flow compression. Raise the cushion so hips sit higher than knees, shift weight slightly when tingling starts, stretch hips between sits, or switch to a meditation bench/chair for a while; sensation will improve as flexibility and posture refine.
“How can I tell if I’m meditating ‘correctly’?”
The litmus test isn’t a blank mind but the moment you notice wandering and escort attention back, that is the rep. Off the cushion, look for softer reactivity, a pause before you speak, or more presence in daily tasks; those shifts show practice is working.
“I keep nodding off — any tips to stay awake?”
Drowsiness often means you’re low on sleep or too comfortable. Try meditating soon after waking, keep the spine self-supporting (no slouching into the chair-back), open the eyes slightly, splash your face with cool water, or alternate sits with a brief walking meditation.
“Is it okay to play background music or should it be silent?”
Silence is the classic way because there’s less to anchor to and more room to notice thoughts; many beginners find gentle guidance or ambient sound helpful at first. If you use music, treat listening itself as the object of attention rather than zoning out to a soundtrack. Aim to wean off external props over time.
If you have other questions during your MBSR journey, feel free to bring them to your teacher or reflect on them in your journal. There's no "wrong" experience, only an invitation to be with what’s here.