A framework is like a guide. It tells us what to do and how to do a certain thing. That makes things easier. For those who are keen to do mindfulness meditation of the breath, here is a framework.
1. Make a decision you are going to meditate for a certain period of time each day. Start small. It may be worthwhile to start with 10 minutes.
2. Sit. On a chair or on the ground. Keep your back straight. Do not slouch.
3. Close your eyes. This removes visual distractions to some extent.
4. Start with an intention. An intention is a reason for wanting to do meditation. It can be selfish or selfless. Selfless intentions are better but we are all on different stages of evolution. There is not point being selfless unless you can be selfless truly. An example of an intention can be: Today I am going to practise mindfulness meditation for 10 minutes. This will help me become calmer and peaceful and have a better life. Another deeper one may be: Today I am going to practise mindfulness meditation for 10 minutes. This will help me create conditions for realising myself and spreading peace in the world.
6. As you follow your breath, distractions will happen. 100% of the time. That is normal. Nothing to worry about. The distraction may be a thought, feeling, sound or sensation. When distractions happen, become aware of them as soon as you can. Initially it will be a long time before you even realise you have been distracted, but later on as your attention becomes more focused, you will be able to detect the distractions earlier. Once you become aware of the distraction do these things:
- Acknowledge that something is happening.
- Do not judge or react. Just observe.
- Let it go. If it wants to go, then let it go. If not, just let it be. Like clouds that come in the sky and then stay or go.
- If you really need to react, then do it slowly being aware that you want to react, being aware of the sensation and being aware of the movement you do when reacting.
7. Then once your time to meditate has finished, then gradually open your eyes and try to keep that state as you move about in your life.