Embarking on a meditation journey can feel daunting at first, but with the right guidance, it becomes a gentle exploration of presence and awareness. In this practice, Susan Piver offers an accessible and compassionate introduction to meditation, emphasizing the difference between technique and true practice. Her approach strips meditation down to its bare essentials—your body, your breath, and your mind—inviting you to simply be with yourself in a relaxed, respectful way.
Understanding Meditation: Technique vs. Practice
One of the most important distinctions Susan makes is between the meditation technique and the practice itself. The technique involves the external framework—taking a posture, focusing on the breath, and working with thoughts in a particular way. However, this is only the setup. The real meditation practice is about you being fully present with your body, breath, and mind, stripped down to the essentials. It’s not about doing something complicated or achieving a particular state; it’s about resting gently with what is already there.
Posture Matters, But Comfort is Key
Posture plays a crucial role in meditation, but it’s not about rigidity or discomfort. Susan encourages sitting upright with a sense of respect—respect for yourself and the ancient tradition of meditation—while remaining relaxed and soft. Whether you’re seated cross-legged on the floor or on a chair with your feet flat, the key is to find a position that allows your spine to be straight and your body to feel supported without tension.
Hands can rest gently on the legs with palms down, the back body strong, and the front body softening—letting the belly, chest, throat, and shoulders relax. The mouth stays closed, but lips and teeth are slightly parted, helping the jaw to ease. This posture creates a balance of alertness and ease, setting the stage for the breath awareness practice.
Breath Awareness: Feeling, Not Observing
Breathing is something we do naturally and effortlessly, and Susan reminds us that there is no need to change or control it during meditation. The breath flows in and out through the nose, naturally and without manipulation. The key is to feel the breath rather than simply observe it. This subtle but important distinction invites you to sense the body expanding and softening with each inhale and exhale.
The gaze remains soft and cast downward at a comfortable spot, with the eyes open but not focused sharply. This gentle, receptive gaze supports a mindful presence that is open to experience rather than fixated on a target.
Welcoming Thoughts: Letting Them Come and Go
Thoughts will inevitably arise during meditation—this is completely natural and expected. Instead of resisting or trying to stop them, Susan encourages a compassionate approach: acknowledge the thoughts without judgment and gently return your attention to the breath. When you find yourself absorbed in a train of thought and no longer aware of your breathing, simply recognize this moment by silently labeling it “thinking,” and then release it with kindness.
This process of noticing distraction and coming back to the breath is not a failure but an opportunity to “wake up” and deepen your presence. The mind’s natural activity is like fireflies lighting up and fading away—there’s no need to chase or control them.
Infinite Fresh Starts: Meditation as Gentle Persistence
One of the most encouraging aspects of Susan’s guidance is the reminder that meditation is about gentle persistence, not perfection. You are allowed an infinite number of fresh starts during any session. Each time you return your attention to the breath after distraction, you are beginning anew in a positive and productive way.
This perspective removes pressure and self-criticism, inviting you to approach meditation with openness, patience, and kindness toward yourself.
Bringing Your Practice to a Close
When concluding your meditation session, simply let go of the technique. Stop meditating and return fully to your ordinary awareness without rushing. This transition is a natural part of the practice, allowing the calm and presence cultivated during meditation to gently integrate into your daily life.
Final Thoughts
Susan Piver’s approach to meditation makes the practice accessible to beginners while offering seasoned meditators a refreshing reminder of the fundamentals. By focusing on simple breath awareness, respectful posture, and a compassionate attitude toward thoughts, meditation becomes a practice of being—resting in the present moment with openness and ease.
Whether you are just starting or deepening your meditation journey, remember that the essence lies not in the technique itself but in your authentic presence with body, breath, and mind.
