Adapted by Shery Clein, MindfulLiving™ Coach – Developing Emotional Intelligence.

In stillness, we find our true selves. Through mindfulness, we cultivate the clarity to fully embrace each moment.

You are extraordinary—well done for starting this journey!

Mindfulness Sitting Meditation

Mindfulness sitting meditation invites you to nurture a deep sense of awareness and presence by resting in the moment with your thoughts and sensations. This practice creates a sacred space for me-time, offering a gentle pause from life’s busyness, allowing you to reconnect with yourself.

By dedicating 20 to 30 minutes daily to this practice, you’ll begin to notice meaningful shifts in your life, such as greater clarity, reduced stress, and a more profound sense of emotional balance. Like any new skill, it may feel unfamiliar at first, but with patience and consistency, you’ll find your rhythm. Embracing mindfulness sitting meditation opens the door to profound self-discovery and inner transformation, one mindful breath at a time.

Benefits of Mindfulness Sitting Meditation

• • Increased Awareness: Deepens your understanding of your thoughts, emotions, and physical sensations, fostering a stronger connection to yourself.

• • Stress Reduction: Lowers stress levels, cultivating a lasting sense of calm and ease.

• • Emotional Balance: Builds resilience, helping you respond to life’s challenges with greater calm and clarity.

• • Clarity of Mind: Enhances focus and decision-making, bringing sharper mental clarity to your day.

How to Practice Mindfulness Sitting Meditation

• • Find Your Space: Choose a quiet, comfortable spot where you can sit undisturbed.

• • Get Comfortable: Sit on a chair with your feet flat on the ground or on a cushion with your legs crossed. Keep your back straight and your hands resting gently on your knees or in your lap.

• • Set a Timer: Start with 5 to 10 minutes, gradually increasing the time as you grow more comfortable with the practice.

• • Focus on Your Breath: Close your eyes and take a few deep breaths, then let your breathing settle into its natural rhythm. Notice the sensation of each inhale and exhale.

• • Observe Your Thoughts: When thoughts arise, acknowledge them without judgment and gently return your focus to your breath. It’s natural for the mind to wander—notice and come back to your breathing.

• • End Gently: When your timer sounds, take a moment to notice how you feel before slowly opening your eyes and easing back into your day.

Resources for Your Practice

Reading Material:
Click to access the PDF: ⬇︎
Sitting Meditation by Jon Kabat-Zinn (PDF)

Audio Guide:
Audio for Sitting Meditation

Video Guide:
Video for Sitting Meditation

Audio for Sitting Meditation:
Click to listen: ⬇︎

Video: Sitting Meditation
Click to view: ⬇︎

Reflection Questions

• • What physical sensations did you notice during your meditation, and how did they change as you continued?

• • Think about moments when your mind wandered. How did you gently bring your focus back to the present?

• • How did practising mindfulness, sitting meditation, affect your emotions throughout the day?

• • How has this practice shaped your view of me-time? What have you learned about the importance of self-care in your life?

• • How can you weave the principles of mindfulness from your meditation into your everyday activities?

Journal Prompts

• • Write about your first experience with mindfulness sitting meditation. What were your initial thoughts and feelings, and how have they evolved with practice?

• • Reflect on a moment during meditation when focusing was difficult. What distractions came up, and how did you handle them?

• • Consider the benefits you’ve noticed since starting mindfulness sitting meditation. How has it influenced your thoughts, emotions, and overall well-being?

Final Thoughts

As you complete this chapter on Mindfulness Sitting Meditation, see this practice as a gift to yourself—a quiet sanctuary amidst life’s demands. By setting aside a few moments each day, you cultivate a more profound sense of awareness and presence that can transform your life experience.

Mindfulness sitting meditation teaches you to be simple, allowing thoughts and sensations to flow without judgment. This practice fosters a relationship with yourself rooted in compassion and understanding. As you continue, let each breath guide you to connect with your inner self and embrace the present moment.

Each session brings you closer to emotional balance, self-discovery, and inner peace. Trust the journey and let each meditation spark insight and transformation.

“The mind is everything. What you think, you become.” — Buddha

Let this wisdom inspire you as you continue your mindful living journey. Embrace the stillness, find your centre, and let mindfulness light your path forward.

Moving on to Chapter 15: Loving-Kindness Meditation

In Chapter 15, Loving-Kindness Meditation, you’ll open your heart to cultivate compassion and warmth for yourself and others, deepening your connection to love and kindness.

Thank You for Your Participation

I’m here for you! As your MindfulLiving™ Coach, Shery Clein, I’m just a WhatsApp away at +27 82 458 8151 for any support or questions. Thank you for your time and dedication. Your commitment to mindfulness is truly valued, and I encourage you to continue practising it daily.

💙 Wishing you health, prosperity, and peace,
Shery Clein
Your MindfulLiving™ Personal Coach

Disclaimer: The information provided by Shery Clein, MindfulLiving™ Coach, on www.sheryclein.com, is for general informational purposes only. All information is provided in good faith. Please note: The medical, fitness, health, and other information on www.sheryclein.com is intended for general informational and educational purposes only and is not a substitute for professional advice. We encourage you to consult with the appropriate professionals before taking action based on such information. While we strive for accuracy, errors and omissions may occur, and we are not responsible for any inaccuracies or omissions in the information provided. Thank you.