No special posture or equipment is needed, just an ordinary chair or cushion that allows the body to sit easily upright and alert, comfortable but not encouraging sleep. The spine stretches up from the base right through to the top of the head reaching even to a sensation of reaching above it.
An alternative to sitting for long periods is to stand up against a wall, not leaning against it but just touching all along the back of the body from the heels to the head. This provides both a guide to perfect posture and a means of feedback from the body, in particular barely discernible micro-movements of the head that can be quite intense to discover. One can alternate sitting and standing in this way to break up any feelings of monotony.
Foster and practice curiosity to counter any unease that may be felt. Drill down each day to reach bedrock. At times, particularly under stress, distraction will be expand and our monitoring will be correspondingly loose if persistent.
The eyes have it. The classic mindfulness practice is to focus on breathing as the link that bridges mind to body but attention to the movement of the eyes can also open the portal to thinking. Crowded thoughts, quick eyes and shallow breaths are habitually cued up to follow in a cascade one from the other. So look to the eyes as they look out.
Away from our homes forests and other sacred spaces are natural places to sit still and listen for a while, particularly in the morning before eating. Thirty minutes to an hour can easily pass in the quiet observation of both mind and nature. Space, clear light and silence are the holy trinity of this natural practice.
It will be tempting to chase and catch the butterflies flitting around your mind but it will be more productive to just watch as they come to land.
Think of mindfulness as erasing the blackboard so as to make any subsequent calculations or writing clearer.
All emotional pain and tumult are disorders of present moment awareness; once this is restored the emotional disturbance vanishes as if it was never there.
Awareness is the only delight that will not later turn to ashes in our mouths. Mindfulness is the most graceful way of travelling forward through time. The body is turned from a sensation seeking machine to an awareness seeking one.
Avoid the lure of competition and comparison. Meditation is not just another form of separation, another way to get ahead of others. That would be no change at all. To raise the light in oneself is to raise it for humanity.
Make it a priority to have space and time to sit quietly in the shadows and come to the light by sipping a tall cool glass of silence. This priority arises when we come to the realization both disappointing and liberating that there is nothing else, a realization that despite its truth can be put off by many decades of fruitless searching elsewhere.
Our understanding is a process of successively closer approximations to the truth and meditation converges to it faster than anything else. To fully hold truth still in our hands is an illusion, in fact an impossibility but meditation will bring us as close to it as we will ever be. What can have greater meaning than that?