Meditation Mastery: Sharon Salzberg's Guide

Sharon Salzberg is a world-renowned meditation teacher and a New York Times best-selling author. She has been teaching and writing about meditation for over 40 years and played a large role in bringing Asian meditation practices to the West in the 1970s. Her books, including Lovingkindness, Faith, and Real Happiness, explain how to incorporate the practice into your life in clear, friendly terms.

Salzberg emphasizes the ability of loving-kindness to connect, inspire, and motivate people to transform the world. She describes loving-kindness as realizing how interconnected all of our lives are and how the things we love and the choices we make ripple outwards.

Salzberg guides people through a classic meditation practice designed to deepen concentration by teaching focus on the in-breath and out-breath. She also teaches a basic breath meditation practice, which involves sitting comfortably, closing your eyes, and taking three or four deep breaths. You then let your breathing settle into its natural rhythm and focus on the feeling of the breath, without trying to change or improve it.

Salzberg also offers a 20-minute guided loving-kindness meditation for connection and awareness. This meditation involves repeating phrases such as may I be safe, be happy, be healthy, live with ease to oneself and then extending those wishes to others.

Basic breath meditation

Step 1: Find a Comfortable Position

Sit comfortably on a cushion or a chair. Keep your back erect, but without straining or overarching. If sitting is not possible, you can lie on your back on a yoga mat or folded blanket, with your arms at your sides.

Step 2: Close Your Eyes and Relax

Close your eyes if you feel comfortable doing so. If not, gently gaze a few feet in front of you. Aim for a state of alert relaxation.

Step 3: Take Deep Breaths

Deliberately take three or four deep breaths, feeling the air as it enters your nostrils, fills your chest and abdomen, and flows out again.

Step 4: Focus on Your Natural Breath

Let your breathing settle into its natural rhythm, without forcing or controlling it. Just feel the breath as it happens, without trying to change or improve it. Notice where you feel your breath most vividly – it could be at the nostrils, chest, or abdomen.

Step 5: Rest Your Attention

Rest your attention lightly on the area where you feel your breath most strongly. Become aware of the sensations there. For example, if you're focusing on the breath at the nostrils, you may experience tingling, vibration, warmth, or itchiness. If you're focusing on the abdomen, you may feel movement, pressure, stretching, or release.

Step 6: Observe Without Judgement

Let your attention rest on the feeling of your natural breath, one breath at a time. You don't need to change, force, or "do it right." Simply observe the breath without judgement or the need to improve it.

Step 7: Accept Changes in Your Breathing

You may find that the rhythm of your breathing changes. Allow it to be however it is. If you start to feel self-conscious or panicky, just breathe more gently. You can also try silently saying "in" with each inhalation and "out" with each exhalation to support your awareness of the breath.

Step 8: Return to Your Breath

Thoughts, images, emotions, aches, pains, and plans will arise during your meditation – this is normal. When this happens, gently return your attention to your breath. You don't need to chase or analyse these distractions; simply acknowledge them and let them go.

Step 9: Be Kind to Yourself

If you find yourself getting distracted, don't get mad at yourself. Instead, thank yourself for recognizing that you've been distracted and for returning to your breath. This act of beginning again is the essential art of meditation.

Step 10: Bring It into Your Daily Life

Try to bring the qualities of concentration, presence, calm observation, willingness to start over, and gentleness into your daily activities, whether at home, work, or among friends and strangers.

Loving-kindness meditation

Salzberg, a student of meditation since 1971, explains that loving-kindness is about realising how interconnected all our lives are. It is about understanding that our choices and actions ripple outwards and affect others.

• Get Comfortable: Sit comfortably or lie down if that is preferable. You can close your eyes or leave them open, whichever you prefer.
• Focus on Your Breath: Take a few deep breaths, feeling the air as it enters your nostrils, fills your chest and abdomen, and then leaves your body. Allow your breath to settle into its natural rhythm without forcing or controlling it.
• Choose Your Phrases: The central object of focus in this meditation is the silent repetition of certain phrases. You can use phrases such as "May I be safe, be happy, be healthy, live with ease" or "May I be free from danger, may I have mental happiness, may I have physical happiness, may I have ease of well-being". Choose phrases that are personally meaningful and powerful to you.
• Offer Loving-Kindness to Yourself: Repeat the phrases with enough silence between them to create a rhythm that is pleasing to you. Focus on one phrase at a time and gather all your attention behind it. You don't need to force a special feeling; simply focus on the phrases.
• Bring to Mind a Benefactor: Think of someone who has helped you or inspired you, someone who makes you smile. It can be someone you know or a stranger. Visualise them, say their name to yourself, and offer them the phrases of loving-kindness.
• Offer Loving-Kindness to a Friend: Imagine a friend who is doing well and offer them the phrases of loving-kindness. Then, think of a friend who is facing challenges and offer them the same.
• Offer Loving-Kindness to a Neutral Person: Choose someone you feel neutral about, such as a cashier or a delivery person. Offer them loving-kindness simply because they exist.
• Expand Your Circle: Imagine a gathering of friends and family, and offer loving-kindness to the collective. Then, expand your circle further to include all beings everywhere, wishing them well.
• Open Your Eyes: When you feel ready, open your eyes or lift your gaze to end the meditation.

Remember, meditation is for everyone. You don't need any special equipment or prior experience. All you need is the right attitude and some discipline to access the benefits of a regular mindfulness practice.

How to start a meditation practice

Meditation is a practice that can benefit anyone, regardless of their background or beliefs. It is a simple and accessible practice that can help to improve your mental and physical health. Here is a step-by-step guide to starting a meditation practice, as taught by world-renowned meditation teacher Sharon Salzberg.

Step 1: Find a comfortable position

Sit comfortably on a cushion or a chair. Keep your back straight but relaxed. If sitting is not possible, you can lie down on your back on a yoga mat or folded blanket, with your arms at your sides.

Step 2: Close your eyes and focus on your breath

Close your eyes if you feel comfortable doing so. Otherwise, gently gaze a few feet in front of you. Aim for a state of alert relaxation. Take three or four deep breaths, feeling the air as it enters your nostrils, fills your chest and abdomen, and flows out again. Then, let your breathing settle into its natural rhythm.

Step 3: Notice your breath

Notice where you feel your breath most vividly—at the nostrils, chest, or abdomen. Rest your attention lightly on that area and become aware of the sensations there. You may experience tingling, vibration, warmth, or itchiness. Simply feel these sensations without trying to name or change them.

Step 4: Let your attention rest on your breath

Let your attention rest on the feeling of each breath, one breath at a time. Notice if the rhythm of your breathing changes. If you find yourself holding your breath or breathing unevenly, gently adjust and return to your natural breathing pattern.

Step 5: Acknowledge distractions

Thoughts, images, emotions, and physical sensations will arise during your meditation practice. When this happens, simply acknowledge them without judgement and gently bring your attention back to your breath.

Step 6: Be kind to yourself

If you find yourself getting frustrated or distracted, remember to be kind to yourself. Let go of any judgements or self-criticism and gently begin again. This act of beginning again is an essential part of the meditation practice.

Step 7: Bring qualities of concentration to your daily life

Try to bring the qualities of concentration, presence, calm observation, willingness to start over, and gentleness to your daily activities. By incorporating these qualities into your everyday life, you can further deepen your meditation practice.

How to stay motivated

Sharon Salzberg is a world-renowned meditation teacher and author who has been teaching and writing about meditation for over 40 years. She emphasizes that meditation is not an esoteric practice but one that is accessible to anyone and can bring about a range of benefits, including stress relief, lower blood pressure, better attention, decreased anxiety and depression, improved digestive function, and better management of chronic pain.

• Have the right attitude: Meditation is about accepting yourself as you are. You don't need to be religious, own special equipment, or be able to sit in a lotus position. With the right attitude and some discipline, anyone can access the benefits of a regular mindfulness practice.
• Start with basic breath meditation: Sit comfortably with your back straight. Close your eyes or gently gaze a few feet in front of you. Take three or four deep breaths, feeling the air as it enters your nostrils, fills your chest and abdomen, and flows out again. Then, let your breath settle into its natural rhythm without forcing it. Notice where you feel your breath most vividly and rest your attention there.
• Be aware of sensations: You may experience tingling, vibration, warmth, or itchiness at the nostrils, or movement, pressure, stretching, or release in the abdomen. Simply feel these sensations without trying to name or change them.
• Return to your breath: When thoughts, images, emotions, aches, pains, or plans arise, gently bring your attention back to your breath. You don't need to chase or analyze these distractions, just let them go. Thank yourself for recognizing that you've been distracted and for returning your focus.
• Be kind to yourself: It's normal to get distracted during meditation. Instead of judging yourself or giving up, simply let go of any distractions and begin again. Practice self-compassion and gently forgive yourself for wandering.
• Practice regularly: Try to make meditation a regular part of your routine. You can also try to bring qualities of concentration, presence, calm observation, and willingness to start over into your daily activities.
• Join a community: Having a community of fellow meditators can provide support and help keep you motivated. It can be heartening to know that others share similar experiences and challenges.

How to meditate when you can't find the time

Sharon Salzberg, a world-renowned meditation teacher, author, and an important figure in bringing Asian meditation practices to the West, has taught and written about meditation for over 40 years. She emphasizes that meditation is not difficult and is accessible to anyone.

Salzberg acknowledges that many people feel that they don't have time to meditate. However, she suggests that meditation can be incorporated into your daily life in short moments, and that it is a practice that can benefit everyone.

Short Moments, Many Times

Salzberg suggests that instead of long periods of meditation, you can practice "short moments, many times." This means taking short moments throughout your day to be mindful and aware. For example, you can try to be fully present while drinking a cup of tea or coffee, or you can let the phone ring a few times and take a few deep breaths before answering. These short moments of mindfulness can be just as effective as longer meditation sessions and can help you cultivate awareness and compassion in your daily life.

Basic Breath Meditation

If you are able to set aside a dedicated period for meditation, Salzberg recommends practicing basic breath meditation. This technique involves focusing your attention on your breath without trying to change or control it.

To begin, sit comfortably on a cushion or a chair with your back erect. You can close your eyes or gaze gently a few feet in front of you, aiming for a state of alert relaxation. Take a few deep breaths, feeling the air as it enters your nostrils and flows out again. Then, let your breathing settle into its natural rhythm. Notice where you feel your breath most vividly—it could be at your nostrils, chest, or abdomen. Rest your attention lightly on that area and become aware of the sensations there. You may experience tingling, vibration, warmth, or itchiness. Simply feel these sensations without trying to name or change them.

Your mind will likely wander, and that's okay! When you notice your mind has wandered, gently bring your attention back to your breath. Every time you find yourself getting distracted, gently let go of the distraction and begin again. This act of beginning again is the essential art of the meditation practice.

Loving-Kindness Meditation

Another technique Salzberg teaches is loving-kindness meditation, which involves resting your attention on the silent repetition of certain phrases. These phrases are expressions of generosity and gift-giving, such as "May I be happy," "May I be safe," or "May I be healthy." This practice helps to channel your mental energy in a positive direction and can be especially useful if you tend to focus on your mistakes or negative thoughts.

You can direct these phrases towards yourself or towards others, including people you may not know well or even like. This practice helps to cultivate a sense of connection and compassion for yourself and others, recognizing that we all share the beauty, sorrow, and poignancy of existence.

Be Kind to Yourself

An important aspect of meditation, according to Salzberg, is being kind to yourself. She suggests that instead of judging yourself for getting distracted or not meditating perfectly, you should offer yourself compassion and understanding. Everyone's meditation practice is different, and it's important to be patient and gentle with yourself.

Remember that meditation is a skill that can be developed over time, and it's okay if you don't feel like you're doing it perfectly. The most important thing is to keep practicing and to be aware of the effects of meditation in your daily life, such as increased calm, improved focus, and reduced anxiety.

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