How to meditate instructions (20 minute tutorial)

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This short twenty-minute set of instructions is designed to get you meditating today, It is an excerpt from a much longer discussion between Kit Laughlin and Dr Yusef Smith, from Propane Fitness. Watch the whole conversation here:

In one sense, meditation is simple: gently hold your awareness on something you have decided will be your "meditation object", and see what happens! If you notice yourself being distracted by a thought, gently bring your awareness back to the object. You will need to repeat this! Noticing a distraction and bringing the awareness back to your object IS meditation. Suitable objects are discussed in this brief introduction.

Additional resources:

Kit has written a short introduction, ‘Begin meditation’; there is a text version and an audio version, depending on the way you best learn.

Text version:


Audio version:
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The video "How to sit for meditation” – see

Kit recommends the “Burmese position” and this is what the video demonstrates. And if sitting on the floor is not possible for you, then by all means sit in a chair—what you do is way more important than the way you are sitting.
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