Basic Seated Mindfulness Meditation Instructions

  1. Make sure to eliminate distractions you may have brought with you to the meditation suite before entering the room by turning off any electronic devices you have.
  2. Choose a spot in the room where you feel comfortable and are not too crowded by fellow meditators, and select a cushion if you wish.
  3. Relax your body into a position that feels comfortable to you. This can be sitting cross-legged, but it does not have to be. Make sure that you have a straight back so that you can take deep breaths, and adjust your position as you strive to eliminate any tension in your body.
  4. Begin to focus on your breathing, the feeling of inhaling a sustaining breath of air, holding that air in your lungs for a few seconds, and then slowly exhaling. You may experience racing thoughts, fatigue, or restlessness — this is all normal. Keep bringing your attention back to the inhale and exhale of your breath.
  5. Once you are somewhat settled in your breath, notice what is happening in the room and in your body — including sounds, sensations, thoughts, emotions — without getting carried away by them. When you do get carried away, simply bring your attention back to your breath and the present moment with gentleness.
  6. Don't give up! There is no such thing as meditating “wrong.” The more you practice, the easier it gets to stay present.

NYU Students Have Free Access to the 10% Happier App

10% Happier is a clear, simple approach to meditation with bestselling author Dan Harris and the most respected teachers and scientists on the planet. As an NYU community member, you have access to a suite of classes and meditations absolutely free. Your access will get you a subset of what's available with a full subscription to the app. It includes three full courses with two of the world's leading meditation teachers—The Basics with Joseph Goldstein, Focus with Sharon Salzberg, and Compassion with Joseph Goldstein—as well as about three-dozen of the most played meditation tracks, which can be found by looking for those meditations without lock icons on them in the app.

To take advantage of the free content on this app as a part of the NYU partnership, click this link, download the app, and make sure to sign up with your email. 

Past Mindful Monday Recordings

Click here to access past Mindful Monday sessions led by staff at Global Spiritual Life.

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*Book available at Bobst library

**Ebook available for NYPL library card holders on Overdrive

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