MEDITATION INSTRUCTIONS
Ahimsa Meditation is about cultivating an attitude of nonviolence toward ourselves. The space of meditation is a place of openness and neutrality—beyond the dualities of good and bad, right and wrong, worthy and unworthy, intelligent and unintelligent, attractive and unattractive, fat and thin. We are not meditating to improve ourselves or become better in any way. Instead, we are learning to be with ourselves exactly as we are, meeting whatever arises with acceptance and compassion.
Find a Comfortable Seat
Sit still, either on a cushion or in a chair. Rest your hands on your legs or fold them gently in front of you. Keep your back straight but relaxed. Your eyes can be gently closed or open, with a soft gaze resting on a point in front of you, such as a wall or the floor.
Notice the Breath
Bring your attention to your breathing. Feel the in-breath and the out-breath. Notice the rise and fall of your abdomen.
Let the Breath Be Natural
Just observe your breathing as it is—shallow, rapid, deep. There’s nothing to change or control.
Feel Your Presence
Sense the weight of your body on the cushion or chair. Notice any ambient sounds—the ticking of a clock, a radiator humming, the wind outside, or distant traffic. Let them come and go without resistance.
Observe and Label Emotions
If emotions arise, name them: anger, sadness, frustration, joy. Notice how they feel in the body—a tightness in the chest, heaviness in the stomach, or warmth in the face. Then, gently return to the breath.
Label Thoughts Without Judgment
If you find yourself lost in thought, simply label it "thinking"—without analyzing or judging the content. Then, return your attention to the breath and the present moment.
Continue Gently
Each time the mind wanders, bring it back—again and again—with kindness. There’s no need to force stillness. Just notice, return, and rest in awareness.
It doesn’t matter how many times the mind wanders—what matters is gently returning it to the breath. This is the practice. Noticing that we are thinking and redirecting our attention helps develop metacognitive awareness, an essential skill for Ahimsa mind training as we go about daily life.
Important Warning for Those with Trauma
Meditation can bring up difficult emotions, memories, and sensations, especially for those who have experienced trauma. While it can be a valuable tool for healing, it is not always the right practice for everyone at every stage of their journey.
If you experience any of the following while meditating, please stop immediately:
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Intense fear, panic, or dissociation
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Flashbacks or intrusive traumatic memories
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Feeling disconnected from your body or surroundings
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Overwhelming sadness or emotional distress
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Increased anxiety or a sense of being trapped
If you notice these effects, it’s important to pause your practice and seek support from a qualified therapist or mental health professional. Meditation should not feel like a battle—you do not have to push through distressing experiences alone. Your well-being comes first.