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If you’ve been meditating for awhile, you’ve likely encountered lessons on how to sit properly. How to ground your lower body, sit with an erect spine unsupported by a chair back, and keep your head level and forward-facing. But, did you know that how you get up out of your meditation posture is important too?
Has this ever happened to you? You meditate for awhile then your timer rings or the guided meditation is over. You open your eyes, get up, and walk away from your meditation without giving it another thought? It’s certainly happened to me. Getting off the cushion is sometimes just like getting off the couch after a TV show is over. I forget all about what I was just doing and get right back to all my usual busy thinking.
The problem with just jumping up and getting on with your day is that you’re limiting your mindful state to the period of time you sit in meditation. And, that’s not really what you’re aiming for, is it? After all, meditation is a practice exercise meant to teach you mindfulness so you can live fully in the present moment no matter what activity you’re engaged in. If you just abandon the mindful state when you get up, you’re not getting full benefit.
So, how should you get up? Whereas sitting correctly is about posture, getting up correctly is about attitude and intention. 
Toward the end of your meditation, you can prepare yourself for the transition to the rest of your day by setting an intention. Just say silently to yourself something like, “I intend to bring mindfulness into my day,” or “I plan to stay mindful as I get up out of my chair.” In a few minutes, I’ll guide you through a meditation that has built-in intention-setting instructions. Most guided meditations don’t include such instructions, though, but you can easily set an intention on your own. Do this at the end of the meditation, before you open your eyes.

This Week's Peaceful Moment: Johnston Canyon, Banff National Park, Alberta

And, when it is time to open your eyes, do so slowly and mindfully. Notice the body sensations involved in opening your eyes. Then, sit still for a few breaths and take in what you can see. Do this mindfully, just noticing the sights without judging them.
When it’s time to get up, do that mindfully, too. Move slowly, because it’s easier to pay attention to the sensations of moving if you’re going slow. Notice the body sensations involved. Become aware of the sights, sounds, and smells. Just calmly take them all in without judging them. If a thought arises, maybe a thought about what you have to do next, let go of it gently and bring your attention back to your body moving out of your meditation posture. 
Continue this way, extending mindfulness into your next daily activity. Walk slowly to where you’ve got to be next, noticing yourself walking. Then, if you’re cooking lunch, bring your full attention to the process of preparing food. If you’re driving, focus on just driving, nothing else. If you’re going to a meeting, do your best to completely attend to what is going on in the meeting. 
Again, setting an intention can help. Before the meeting starts, tell yourself, “I intend to be fully present throughout this meeting.” Or, “I intend to focus my full attention on playing with my dog.” Of course, you’re attention will wander, and that’s not only okay, but perfectly normal. Just as in meditation, when you notice attention wander, let go of whatever you were thinking, and bring your focus back to the present moment.
Extending mindfulness into your day isn’t difficult,