ABSTRACT
The practice of sitting meditation is taught in a graduated way from week two onwards (see Point 16 for an outline of this). Participants are invited to sit either in a chair or on the ¯oor on a cushion or meditation stool and to consciously bring the body to a posture that is both upright and relaxed. This offers a ``felt sense'' or an embodiment of the internal qualities that are being cultivatedÐan alert and relaxed awareness. The teacher offers clear guidance on which aspects of experience to bring attention to. This is integrated and interspersed with guidance on ways of working with mind wandering and invitations to cultivate the attitudinal qualities of mindfulness while doing the practice. Attention is deliberately placed on different aspects of experiencing in the sitting meditationÐmindfulness of the sensations of breath movement, of body sensations, of thoughts and emotions, of the full range of experience without directing the attention to any particular focus (sometimes termed choiceless awareness) and of the experience of bringing to mind a current dif®culty or challenge.
