Media Details & Basic Practice Instructions

Part of the MethodMeditation™ Minute-Meditation Series. These pre-timed sessions are available in 5, 10, 15, 20, and 30-minutes in length. Longer practice sessions will be available soon as audio downloads.

Before you begin your practice session, please find a comfortable spot to sit for the duration of the meditation period. You may sit cross-legged on the floor (if you are able), or upright in a chair. If you sit on the floor, use a cushion (or rolled-up towels) to sit on, so that your hips are slightly higher than your knees.

Breathe naturally - there's no need to breathe too deeply, or too slowly -- simply allow the breath to rise and fall naturally.

When the first bells sound, allow your eyes to close very lightly - It is common to allow the eyes to remain slightly open - directing an un-focused gaze toward the floor several feet in front of you. There is no need to watch the videos (they are mostly just a collection of our nature photos).

Be mindful of your posture. If you can sit on the floor, try sitting cross-legged on a meditation cushion (if you have one), or a few rolled-up towels. The idea is to position your hips an inch or two above your knees, as this helps to create a more comfortable sitting position. Every body is different, though - so, you'll likely need to experiment with cushion height until you find what works best for you - at this current time.

If you are unable to sit on the floor, a chair may be used (best to use a standard height, non-cuchioned chair, without arms). Sit toward the front of the chair, with your back upright (not resting on the chair back), and feet flat on the floor. Make sure you maintain an alert, stable position when sitting on a chair.

Another option is a more specialized meditation bench - which can be a great option for those who want a more stable seating poistion - and may have issues with floor sitting, due to back, knees, or hip injury or discomfort.

Ideally, whichever seated position you choose, your spine will feel as it is stacked one vertebrae on top of the other. Imagine a string attached to the top of your head gently pulling upward. Allow your hands to fall naturally on your knees or lap. Work on relaxing your shoulders without allowing your posture to collapse.

The bells will ring three-times to start -- In the shorter sessions (5 and 10-minute sessions) the bell will also ring one-time at the half-way point -- and three-times again to mark the end of the session. In the longer 15 and 20-minute sessions, the bell will sound every 5-minutes. Use the meditation bells as an opportunity to mentally scan your posture - and make gentle corrections.

For more,subscribe to this YouTube Channel.

All audio and video presentations mentioned here (along with all instructional text) are developed by Stephen Rinaldi for practice purposes only.

For those interested in earning
certification as a meditation instructor, please visit the UHT
C.MI. course information page