This is the section dealing with the practicalities of medication; actually sitting down and breathing and stuff, so it may come as a disappointment, but we need to break off for a moment and deal with some mundane issues first.
Step 1 is Practical Preparation, which is outlined in glorious but sometimes tedious detail here.
Step 2 is Physical Preparation.
Go to your chosen place and sit comfortably, back straight but chin down, neck relaxed. Hands resting on your knees or in your lap. Feet flat on the floor. Make sure your are comfortable and adjust until you are. Commit yourself mentally: you will meditate for your allotted time, whether it is easy or difficult.
Step 3 is Breathing.
Look into the middle distance, removing your eyes' focus from any objects. Take five breaths. In through the nose, out through the mouth. On the last out-through-the-mouth, gently close your eyes.
Step 4 is Check-in.
Over a few moments, gently focus your mind within your physical body. Be aware of your posture, and the bending of your joints, and the position of your limbs, and the points of contact between yourself and the chair. Feel the weight of your arms on your legs, and feel your feet resting on the ground, and notice the feeling of touch.
Allow yourself to become aware of sound; of the smell of your surroundings and of yourself; notice the taste in your mouth. Take note of the temperature, and any movement of air and its touch on your skin.
Step 5 is Scan.
You should now be focused entirely inwards. Mentally scan your body from toes to scalp, noting any tension or discomfort or feelings. Don't try to alter or resolve anything, just be aware of it. Then repeat the scan, but this time take special note of those parts of your bod which feel relaxed. Don't seek anatomical correctness (liver, pancreas, spleen...) just be aware of each body region. Each scan should take around 30 seconds.
Next, apply the same scanning technique to your thoughts. Take note of any thoughts which arise, but - again - don't try to alter or resolve anything, just be aware of it. Uncritically take note of your underlying mood, simply becoming aware of what is there. Don't judge anything that you feel, and if you don't feel anything, don't judge that either.
Step 6 is Reasons
Just 'Why' for 30 seconds. This means consider, for 30 seconds, the reasons why you are doing what you are doing (sitting in the exam cupboard with the lights off or whatever you are doing). Acknowledge the expectations, desires and illusions that you're carrying and gently let them fade away. For example, you might be determined to stop remembering the past; remind yourself that goals like these are illusory and impossible to achieve completely.
Think of the wider benefits of mindful calm. If you are more mentally settled, this will affect your dealings with others: your students, the canteen lady, Rupert-in-9A's horrible dad. Consider the ripple effect of one stone of calmness being thrown in a pond of disharmony. Consider the notion of a school in harmony; a world in harmony.
Put all your targets and missions away; there is no goal here, nothing to achieve and tick off; your only objective is to sit in focus for the length of time that you chose - beyond that there is nothing at all that you have to do. Whatever will happen will happen in its own time and in its own way; you just have to let it do so.
Step 7a is Return to Breath
Mentally return to breathing. Do not force or change it; just become aware of the physical event. Notice the rising and falling it creates, like a wave on your body. Be aware of where on your body you can feel the wave: your belly, your armpit, the-bit-under-the-breast-whose-name-you-don't-know. Be aware of the nature of each breath and how breaths vary: are they shallow or deep, fast or slow, smooth or rough.
Mentally count your breaths - in tens (or in twos if you find you lose count in tens). Count 'in' as 1, 'out' as 2, 'in' as 3 and so on. When you 10, start again at 1. Your butterfly mind may resent this disciplined imposition, and random thoughts may flutter in. When this happens, you don't need try harder or grit your teeth or do anything at all; just return to breath - turn your attention back to your breathing, back to your counting, until your session ends when it ends.
Step 7b is Nothing
Now as present as a newborn child, as restful as the tide, pause in your counting. Note: we're not professionally qualified, but we'd like to share some medical advice: keep on breathing. Spend 20 seconds or so of your breathing time just sitting doing nothing. Note: not 'trying to do nothing' but doing nothing. If you feel fully calm and focused, that's good; if you find yourself receiving a tidal wave of thoughts and plans, that's good too. Whatever happens is completely fine - enjoy the feeling and the freedom of this nothing, this absence of obligations or rules and let your mind be what it wants to be.
Step 8 is Preparing to end
Revisit Step 4, and once again - with your eyes still closed - become aware of the world around you. The physical contact of your feet on the floor, your posture on the chair, the weight of your arms. The sounds from outside, the smell of the room, the textures that you can feel, and the taste in your mouth.
Do not rush this. When you are ready - when you feel it is the right time to do so - open your eyes slowly.
Step 9 is Seek integration
Sit for 20 seconds or so before standing, and visualise what you are going to do next; for example take the kids to school, teach 9B about Ghandi, or go to the lavatory. Whatever it is, imagine doing it with a sense of calm and ease. Imagine carrying your present feeling - relaxed and tranquil - into the outside world. Remember the feeling and remind yourself to remind yourself of the feeling.
Step 10 is integration.
Integration involves regularly touching base with your tranquil mind during the day. Small moments during which you remind yourself how it feels to have clarity and focused attention.
Try to make these routine, just like your meditations. Check-in when you walk in the door of your classroom; check in when the last student leaves the classroom. Check in while you wait for a kettle to boil. You don't need any complicated routine; just a few slow, deep breaths, become aware of your surroundings, and of your feelings, and any areas of physical and mental tension.
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