Bring your consciousness to your physical body and to all the sensations that arise within it. Next, start bringing your awareness to the natural rhythm of your breathing. Sit down Find a place to sit that is calm and quiet for you. Unfortunately, I didn't find this process designed like that anywhere; it took me some time to connect the dots (intentional pun).
Here are four very technical articles, from different contemplative traditions, that complement this discussion of the meditation process. Ultimately, however, all we need to do is simply do our best every step of the way. This process is valid for almost all types of meditation, including walking meditation, since they are all an exercise to regulate attention. When there is no understanding of the meditation process, or there is no emphasis on concentration or attention regulation, those who continue to practice for a long time fall more into “gray” states.
