Korean meditation center

[태그:] Mindfulness

  • Breathing Meditation Lying Down Before Sleep

    Breathing Meditation Lying Down Before Sleep

    Lie down comfortably. Let the bed support your body. Begin by noticing the breath that is already here.

    You do not need to reach a special state. Falling asleep is fine. Staying awake is fine, too.

    Green meadow and evergreen trees beneath a wide blue sky

    Find a comfortable position

    Lie on your back or your side, whichever feels comfortable. Adjust your pillow or covers as needed. Let your hands rest easily.

    Close your eyes if you wish. Give yourself a moment to settle. You can change your position whenever you need to.

    Notice your natural breathing

    Feel one breath coming in and one breath going out. You may notice a small movement in your chest or belly, or the feeling of air at your nose.

    Allow the breath to keep its own pace. There is no need to breathe deeply, count, or hold your breath. Let breathing happen without trying to make it perfect.

    Allow thoughts and feelings

    Thoughts about the day may appear. You may remember something unfinished or begin planning tomorrow. Feelings may be present, too.

    You do not have to remove them. When you notice that your attention has wandered, gently feel the next natural breath. If it wanders again, you can return again.

    If focusing on your breath feels uncomfortable, notice the contact between your body and the bed instead. You can also open your eyes or stop the practice.

    Let yourself rest

    Continue for as long as it feels comfortable. There is no need to check whether you are relaxed enough or close to sleep.

    If sleep comes, let the practice end there. If you remain awake, simply rest for a while. You do not need to finish the video or follow every instruction.

    A one-hour meditation video

    The video below begins with about 13 minutes of spoken Korean guidance, followed by quiet music for the remainder of the hour.

    The written practice above is in English and can be used on its own. If you choose to play the video, keep the volume comfortable. You can close your eyes without watching the screen.

    Guided by Ho-gyun Cho (조호균), Korea Meditation Education Center (한국명상교육원).

  • When Anxious Thoughts Won’t Stop — A 15-Minute Observing the Mind Meditation

    When Anxious Thoughts Won’t Stop — A 15-Minute Observing the Mind Meditation

    There are times when anxious thoughts seem to go on and on.

    The more we try to stop them,
    the louder they get,
    and the more tense we feel.

    In those moments, we don’t need to force the anxiety away.

    Instead, we can pause for a moment
    and quietly notice what is happening within us.

    This 15-minute meditation is an invitation to step back from anxious thoughts and return to the quiet awareness that simply notices them.

    You don’t need to get rid of your thoughts.
    You don’t need to solve your anxiety.

    Just notice what is arising in the mind
    and gently let go of the effort to make it stop.

    A peaceful natural scene for practicing Observing the Mind meditation

    The moment you become aware of a thought,
    there is already a little space between you and the thought.

    From that space,
    you can return to the breath
    and to this present moment.

    15-Minute Observing the Mind Meditation

    When Anxious Thoughts Won’t Stop

    If you’re new to Observing the Mind meditation, just follow along at your own pace.

    There’s no need to add another burden by telling yourself the anxiety has to go.

    Instead, let this be a quiet time
    to see the mind exactly as it is.

    Ho-gyun Cho (조호균)
    Korea Meditation Education Center