All-important Basics

Meditation master Sayadaw U Tejaniya advises new students:

"... to relax and be aware, to not have any expectations or to control the experience, and to not focus, concentrate, or penetrate.

Instead what I encourage him or her to do is observe, watch and be aware, or pay attention. In this practice it is important to conserve energy, so you can practice continually.

If the mind and body are getting tired and tense, then you are putting too much energy into the practice. Check your posture; check the way you are meditating. Are you comfortable and alert? You may not have the right attitude. Do you want something out of the practice? If you are looking for a result or want something to happen, you will only tire yourself.

It is so important to know whether you are feeling tense or relaxed; check in repeatedly throughout the day; this also applies to daily practice at home or at work. If you don't do this, then tension will grow. Whether you are tense or relaxed, observe how you are feeling; observe the reactions. When you are relaxed, it is much easier to be aware; not so much effort is required, and it becomes an enjoyable, pleasant, and interesting experience."

Sayadaw U Tejaniya. "When Awareness Becomes Natural. A Guide to Cultivating Mindfulness in Daily Life." Shambhala, 2016.