Module One: What is Meditation?

What is meditation?

The very first thing our teachers, Susan and Jenna, shared with our class is that meditation has the potential to bring insight, compassion and courage into our lives.

Let’s contemplate that for a moment. 

I liked the sound of these things, although it would take the duration of my meditation teacher training to even begin settling upon these notions. I imagine it unfolding over a lifetime actually.

Insight arises by becoming more in tune with one’s self. We become more aware of ourselves, our surroundings and we begin to notice more.

We develop compassion for ourselves in this process, which naturally flows to others. This can often be the hardest part. Being compassionate with ourself, being gentle, allowing for imperfection and growth without judgement.

We can learn a great deal by letting go of harsh judgement.

And courage to be ourselves. BE who we are. Without apology. In line with our beliefs and values. In acceptance of our flaws, our shortcomings and our gifts. As we develop this strength of mind, this courage, we begin to step more fully into who we are as individuals.

I’m curious to hear your thoughts + experiences as you explore and cultivate your meditation practice.


Note: while there isn't "homework" per se in this course, I will be offering you prompts for reflection and such (like the statement I just made above). I would be so happy to hear your thoughts and experiences as we move through this exploration together (I sincerely mean that). If you are comfortable, please feel free to use the comment feature as we go. I am also happy to receive emails at [email protected] if you prefer using that option. My intention is to support you in any way I can, so please let me know how you are doing and if you need extra support.


I also really like how my teachers speak about the act of learning to teach meditation. It’s so much more than simply explaining the technique; rather, it entails transmitting the potential power of the technique.

It’s helping people discover something for themselves. It’s holding the space, providing support + encouragement and having the patience to stand witness to each person’s growth in the process.

It’s sharing my own experience and meeting people where they are. It’s not about forcing anything or anyone.

The practice is SIMPLE but the experience and results are VAST.


What is meditation?

At its essence, meditation is substituting our discursive mind for another object of attention.

Meditation is the practice of synchronizing mind and body by placing our attention on something other than our thoughts.

We are cultivating precision, crispness, one-pointedness.

Meditation has been around for thousands of years and has many forms. It’s about developing greater awareness. On many levels.

I learned how to teach a very basic form of meditation with a simple focus on the breath through the Open Heart Project founded by long-time teacher and author, Susan Piver. It’s called shamatha vipashyana and often referred to as the “practice of tranquility” which can lead to being able to more peacefully abide within one’s self. 

Doesn’t that sound wonderful?

In this practice, we take our attention off of our thoughts and place it on our breath. Which is quite convenient seeing that our breath is always with us and something we do naturally without thinking (pun intended).

Shamatha is based on FELT SENSE of the breath.


What is meditation not?

Meditation is not religious. Anyone can sit and breathe. You do not have to change any belief systems to practice meditation.


Main components 

  • body
  • breath
  • mind

The technique

We come into our practice by taking our seat and establishing our posture.

You can sit on a cushion or a chair.

Keep your feet flat on the floor and sit slightly forward so you can support your own back if you are using a chair. If you have health challenges and lying down is better, please do that.

Allow the bottom half of your body to feel heavy and grounded. Let yourself feel rooted.

Relax your shoulders and let your arms drape naturally with your hands resting about mid-thigh or whatever is most comfortable. 

Palms face down.

Sit tall. Think of yourself growing taller in your seat, keeping your spine straight, but still relaxed.

Allow your front body to be soft. Soften your belly. Soften your chest. Feel supported by your upright posture.

Your chin can be slightly tucked to keep your neck long and comfortable.

Relax your face. Relax your jaw. Close your mouth, but your lips and teeth can be slightly parted.

Breathe in and out of your nose how you naturally would. There is no special way to breathe.

This is an eyes open practice which means we keep a soft gaze cast downward, about four to six feet in front of us.

  • We allow ourselves to take in the entire field of vision instead of focusing on one thing in particular. Try thinking about it this way, it’s your vision mixing with space, instead of targeting or honing in on one thing in particular. It takes a bit getting used to, and it was definitely something new for me, but now that I’ve been practicing, I find that I prefer it over closing my eyes.
  • Reasons why we do it this way include: it’s easier to not fall asleep, there is less of a “transition” between when we are meditating and when we are not, and keeping our eyes open, but soft, can provide more stability in our practice. It’s easy to “zone out” when our eyes are closed. Keeping our eyes open encourages us instead to stay with what is.

Next, we establish our breath. 

Notice where you FEEL your breath the most. It might be coming in and out of your nose. The rise and fall of your chest. Movement in and out of your belly. 

Allow your attention to fall to your breath. Instead of simply “observing” your breath, you want to actually “feel” your breath. 

Feel your body breathing.

This is the focus of our attention and what we return to over and over and over. 

As many times as needed.

And finally, we establish our mind by allowing our thoughts to fade into the background. They are still very much with us, but they aren’t of any matter to us right now. It’s like hearing a TV next door, you can hear it, but you can’t quite make out the details and you don’t care to.

Our mind will continue to make thought. We do nothing to try to stop it.

Instead we allow our thoughts to come and go as they please. Most we won’t even notice. Especially if we are keeping our attention on the breath.

If you do become absorbed in thought, where you have actually forgotten your breath, simply notice and bring yourself back to your breath.

Let that thought go. Simply return to your breath.

As many times as it takes. This is the practice. That point of awareness when you notice you’ve lost track of your breath. Coming back to your breath. This is meditation.

We simply come back to our breath again and again.

We keep our posture, relaxed and awake. We focus on our breath. We observe when we become absorbed in thought. And we begin again.

Simple. Not easy. Simple. Not easy.

Which is why meditation is a practice.

And a process. And a journey.

This is the first step and I'm so excited to be sharing + supporting it with you. Have fun trying out this technique and exploring yourself.

open mind, open heart. 

Complete and Continue  
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