At our retreat center in Kampot, Cambodia, we offer an optional daily meditation practice at 10.00 am. This practice is unguided, but the teachers will provide support and advice as needed. This post gives the instructions for our guests or anybody else wanting a clear and simple guide to this life-changing (and world-changing) practice.
Meditation is one of the most profound gifts you can give to yourself — and to the world around you. This guide will walk you through each stage of a sitting practice, from the moment you settle onto your cushion to the gradual stilling of the mind. Return to these instructions whenever you need them, and remember: every session, however restless, is a step forward.
1. Setting an Intention
Before you begin, take a moment to set an intention for your practice. Meditation cultivates a quality of stillness and clarity that naturally radiates outward — when we become a little more at peace within ourselves, we bring more peace to those around us.
Reflecting on this wider purpose is a powerful way to begin. It loosens the grip of personal worries and desires that might otherwise occupy the mind, and gives the practice a sense of meaning that extends beyond the cushion. A simple intention might be: May this practice benefit myself and all beings.
2. Finding Your Posture
The body and mind are deeply interconnected. The way we sit sends a signal to the mind, so we want a posture that encourages alertness without tension — the sweet spot between ease and effort.
Sit with your spine erect, the vertebrae forming a straight line from the base of the pelvis up toward the crown of the head. Gently tuck the chin so that the neck aligns naturally with the rest of the spine. Relax the shoulders back and down, away from the ears. The hands can rest in the lap, palms facing up or down — whichever feels natural.
Choose a seat that allows you to maintain this alignment without strain: a meditation cushion on the floor, a kneeling stool, or an upright chair all work well. The most important thing is that you can remain comfortably upright for the duration of the session.
A note on the eyes: you may sit with the eyes softly closed, or with them half-open and the gaze resting on a spot on the ground a metre or two in front of you. Try both and notice which helps you stay more present.
Remember to smile. Gently turn the corners of your mouth upward in a soft, subtle smile — like the expression you often see on statues of the Buddha. This small gesture encourages warmth, lightness, and the spirit of not taking ourselves too seriously. All of these qualities are essential companions on the path of meditation.
3. The Practice
The essence of meditation is simple: we gently encourage the mind to rest in one place, rather than darting between memories of the past and plans for the future.
For most of us, busy thinking has been a lifelong habit. The mind is accustomed to moving constantly — planning, replaying, imagining, worrying. In meditation, we are not trying to force the mind to stop; we are simply inviting it to rest. Over time, the mind begins to discover that stillness is not empty or dull, but spacious and free — much like the relief that comes from taking a long holiday from work.
Bring your attention to the breath. You might follow the whole breath through the body as it rises and falls, or focus more narrowly on the sensation at the nostrils — the coolness of the air as it enters, and the warmth as it leaves. There is no need to control or deepen the breath; simply observe it as it is.
The practice is this: stay with the breath. Whenever the mind wanders — and it will — simply notice, without judgement, and gently return. That act of returning is the practice itself.
4. Working with Distractions
The mind and body will generate distractions — this is entirely normal and not a sign that something has gone wrong. Thoughts about the past or future, daydreams, plans, worries, and random associations will all arise. You may also experience physical restlessness: an itch, a discomfort, an urge to move. There may be moments of frustration, boredom, or a rebellious inner voice insisting there are better things to be doing.
Welcome all of it. None of it means you are meditating badly. In fact, the moment you notice that the mind has wandered is a moment of clear awareness — and that awareness is the very quality we are cultivating.
When you realise the mind has drifted, simply return to the breath. Check in with your posture. Restore your gentle smile. Come back. If you do this a hundred times in a single session, that is a hundred moments of waking up. There is nothing wrong with that.
One helpful image: the mind is like a puppy learning to sit still. We don’t scold the puppy for running off; we simply, patiently, guide it back — over and over, with kindness.
5. Making Progress
Begin with shorter sessions — ten to fifteen minutes is ideal when you are just starting out — and gradually extend the time as your familiarity with the practice grows. There is no hurry.
Progress in meditation is not a straight line. Some sessions will feel peaceful and clear; others will feel scattered, restless, or dull. Both are part of the practice. The only thing that determines progress is consistency — showing up, sitting down, and returning to the breath, whatever the quality of the session.
You may have started meditating with a particular goal in mind: to feel calmer, to sleep better, to manage stress. These are good reasons to practise. But once you are on the cushion and the intention has been set, let the goals go. During the sit itself, there is nowhere to get to. There is only the breath, this moment, and the gentle returning. That is enough.
May your practice bring peace to yourself and all beings.