House of AnandaMovement · Stillness · Wisdom · JourneyAnanda Academy · Stillness
Meditation foundations
Explore attention, a comfortable seat and the practice of returning.
Four lessons · self-guided study · no teaching accreditation
0 of 4 lessons complete
- Suggested study time · 10 minutes
Settle into support
A seat should support attention without demanding endurance. You may sit on a chair, keep your eyes open and change position.
Your assignment
Try a short sitting and notice three points of physical support.
A reflection to keep
What made sitting more comfortable?
- Suggested study time · 10 minutes
Return to one breath
Attention will wander. The practice is to notice and return without turning distraction into a failure.
Your assignment
Choose a short period of natural breath awareness, stopping whenever you need.
A reflection to keep
How did you respond when attention wandered?
- Suggested study time · 15 minutes
Listen with curiosity
Meditation traditions have different aims and histories. Read their context before treating similar techniques as identical.
Your assignment
Read about two traditions, then choose a listening resource that suits your intention.
A reflection to keep
Which difference between traditions surprised you?
- Suggested study time · 15 minutes
Carry it into the day
A brief, repeatable pause can fit into daily life. Regularity does not require a perfect schedule.
Your assignment
Plan three short pauses for the coming week and record one reflection.
A reflection to keep
Where would a moment of attention be most useful?
Work at your own pace. Suggested times include reading and reflection, and do not prescribe a physical practice duration. For unfamiliar movement, learn with a qualified teacher.