Sitting Meditation: A Core MBSR Practice
Sitting meditation is one of the central practices in Mindfulness-Based Stress Reduction.
In this practice, you sit in stillness and bring gentle awareness to your breath, body, thoughts, and emotions. You are not trying to stop your thoughts. You are learning how to notice experience as it is, and return again and again to the present moment.
What Is Sitting Meditation?
Sitting meditation is the practice of resting in awareness while sitting quietly.
You may begin with the breath, then gradually include awareness of the body, sounds, thoughts, and emotions as they arise and pass.
Why Practice Sitting Meditation?
Sitting meditation allows you to step out of constant doing and begin to simply notice your experience.
Over time, this may support:
- Greater clarity of mind
- A steadier response to stress
- More space around thoughts and emotions
- Less reactivity and more choice
- A deeper sense of presence
How to Practice
- Sit in a chair or on a cushion, with a relaxed but upright posture.
- Let your hands rest comfortably.
- Close your eyes, or soften your gaze.
- Bring attention to the breath.
- Feel each inhale and exhale.
- When the mind wanders, gently return to the breath.
- Gradually include awareness of body, sounds, thoughts, and emotions.
Practice reminder: Nothing needs to be fixed. You are learning to notice and allow.
A Simple 10-Minute Practice
Sit comfortably and feel your body supported.
Bring attention to the breath.
Feel the inhale.
Feel the exhale.
When thoughts arise, gently note “thinking” and return to the breath.
Allow sounds, sensations, and emotions to come and go.
Stay for a few minutes, resting in awareness.
When you are ready, gently open your eyes and return to your day.
Working with Thoughts
Thoughts are a natural part of meditation. You do not need to stop them.
You might gently note:
- “Thinking.”
- “Planning.”
- “Remembering.”
- “Worrying.”
Then return to the breath or body.
Working with Emotions
Emotions may arise during practice. You can notice them in the body.
You might gently say:
- “Feeling.”
- “Allowing.”
- “Letting this be here.”
If an emotion feels too strong, return to the breath or body for support.
Go Gently
There is no need to sit for long periods at first. Even a few minutes is enough to begin.
You can increase time gradually as it feels natural.
Part of Free MBSR Training
Sitting meditation is one of the core practices in the free MBSR practice library. You may also explore body scan meditation, mindful breathing, walking meditation, and mindfulness of thoughts and emotions.
Continue with Full MBSR Training
If you would like a complete 8-week structure, the full MBSR Training offers weekly guidance, progression, and a certificate of completion.