*SET THE INTENTION
Meditation initially is about enhanced awareness. Before the start of the practice one might state: “May I have applied and sustained awareness of the present moment.”
*SHUT the EYES
One can meditate with eyes open or closed. I would suggest shutting the eyes in order to limit distracting visual stimulation.
*SPINE
One’s body position is critical. An upright but not uptight spine is key. It is as if one is being lifted up from the top of the head. The shoulders fall back and the chest expands. The lower spine tilts forward. The legs are flat on the floor, not crossed. The buttocks are higher than the knees. If one is short one may need a pillow under one’s feet. If one is tall pillows may be necessary under one’s buttocks. One may sit towards the front of the chair. One’s back is away from the back of the chair in order to create effort in maintaining one’s position. The hands can rest on the thighs with palms facing down. The hands can also rest in the lap with the right hand palm up on the lap with the left hand palm up over the right hand. The thumbs touch above the hand.
*SOMATIC SENSATIONS
One then brings attention to the body. One can perform a quick Body Scan starting from the feet and rising up the body to the head. If there is any tension then rest at that spot and breathe into it until it relaxes. Following the scan one can bring attention to the sensations of the feet on the floor or the feel of the buttocks on the chair. One is trying to appreciate the groundedness and stability of the body. It is critical to realize that a still body leads to a still mind.
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Next bring attention to where you feel the breath. One can feel this at the tip of the nostrils, chest, abdomen or body. It may be helpful to feel the breath at the tip of the nostrils as it is a very sensitive focal spot to bring one’s attention to. It is important to breathe in through the nose as it allows for greater humidification and purification of the breath and greater lung expansion supporting the relaxation phase. Focusing one’s attention at the tip of the nostrils helps to support breathing in through one’s nose.
*SENSATIONS OF THE BREATH
One is bringing attention to the physical sensations of the movement of the breath. Although we are bringing attention to one object, it is constantly changing. The breath can be soft or rough, quiet or loud, dry or wet, warm or cool, regular or irregular, short or long. Focusing on the unique qualities of the breath helps to support interest and sustained attention.
*SEGMENTS
The breath is not just one cycle. If one examines the breath carefully one will notice that there is an inhalation followed by a short pause. This is followed by a longer exhalation and pause. It will be easier to follow the breath as segments rather than one complete cycle. One can follow the inhalation and pause as one segment followed by the exhalation and pause as another segment. Another way is to bring attention to each of the 4 segments
*STILLNESS
One of the reasons we lose focused awareness of the breath is that when we get to the longer pause segment at the end of exhalation we lose interest. We need to bring intentional attention to the stillness and silence at this longer pause. Stillness is not nothingness. Mindfulness with its focused awareness has an “Observer Effect.” It will change what we are observing and sustain our interest. The end pause will become more prolonged and spacious. This will result in a more activated subsequent inhalation.
*SPONTANEOUS
One is not trying to deliberately control the breath. It is simply allowing for the spontaneous movement of the breath and being moved by that.
*SWITCH
It is impossible to have sustained attention to the breath without physical sensations, thoughts and emotions arising to distract one. Mind wandering with a switch in the object of our attention is inevitable. This is not a failure. Meta-awareness that one has been distracted from the breath is a critical part of meditation. However what is critical is how one is in relationship with the distraction. Mindfulness involves meta-awareness and insight. In understanding the true nature of reality and the sense of self one has the potential of holding all experience without resistance and self-identification.
*SUPPORT
One can support sustained awareness of the breath by labeling the breath “In” with the inhalation and pause followed by “Out” for the subsequent exhalation and pause. Counting can also support our attention. One can count 1 with the first inhalation followed by 2 with the exhalation. The next inhalation is 3 followed by 4 with the exhalation. This is carried on to 10 and then one starts again.
Following the S’s of meditation may help your AIM TO SUSTAIN.
by Dr. Phil Blustein
October 16, 2025