Centering

Finding the right posture, attention, and attitude in meditation.

Meditation is about finding your center, and centering¹ has three dimensions.

1. Centering Posture

Adopt a posture that enhances communication and improves the relationship between body and mind.
Move your torso back and forth, then side to side, feeling and finding your center. Repeat with the head.
Keep the chest open, shoulders relaxed and down, hands positioned such that it adds to your sense of stability.
Natural breathing (baby breathing; inhaling into the stomach; stomach out).
Sink-/sync-in; create a felt memory of being centered.

Your mind is constantly framing the world; you're not looking at your mind, you're looking through your mind at the world.
Your frame (mind and attention) both enables and limits; you're looking beyond and by means of your frame.
It's like stepping back to look at your sensations rather than through your sensations.
Use the sensation of the in-out breath into your abdomen to help focus your attention.
When your mind wanders, step back, look at what your mind is doing, label it (the process, not the content) with an "-ing" word, and gently bring your attention back to following the sensations of your breath. Every time this noticing occurs, it is a moment of waking up. This is meditation.

Do not fight or feed your monkey mind (wandering mind). Find the middle path between mind wandering, ruminating, falling asleep, etc.
Every moment is an opportunity to befriend yourself.