Not keeping a daily practice
The instructions themselves are short: sit, hold the body upright, set mindfulness in place, and breathe. Most of the difficulty is not there. The suttas describe practice as one's own territory — the place where you are hard to catch — and as a way of looking after the people you love, which answers the suspicion that the time is selfish. They also describe effort as tuned rather than maximized. Blaming yourself for the missed sit tends to keep the cushion empty. What they don't offer is a schedule; a teacher or a friend who also sits does that better than a passage.
What the suttas say
It’s when a mendicant—gone to a wilderness, or to the root of a tree, or to an empty hut—sits down cross-legged, sets their body straight, and brings mindfulness to the present. Just mindful, they breathe in. Mindful, they breathe out. Breathing in heavily they know: ‘I’m breathing in heavily.’ Breathing out heavily they know: ‘I’m breathing out heavily.’
The first instruction in the Satipaṭṭhāna Sutta, in full and without elaboration.
MN 10:4.2–4.4 · Mindfulness Meditation
Idha, bhikkhave, bhikkhu araññagato vā rukkhamūlagato vā suññāgāragato vā nisīdati, pallaṅkaṁ ābhujitvā, ujuṁ kāyaṁ paṇidhāya, parimukhaṁ satiṁ upaṭṭhapetvā. So satova assasati, satova passasati. Dīghaṁ vā assasanto ‘dīghaṁ assasāmī’ti pajānāti, dīghaṁ vā passasanto ‘dīghaṁ passasāmī’ti pajānāti,
If you roam inside your own territory, the domain of your fathers, Māra won’t find a vulnerability or get an opportunity. And what is a mendicant’s own territory, the domain of the fathers? It’s the four kinds of mindfulness meditation.
The quail and the hawk — practice as home ground, the place one is not easily caught.
SN 47.6:4.2–4.5 · A Hawk
Gocare, bhikkhave, carataṁ sake pettike visaye na lacchati māro otāraṁ, na lacchati māro ārammaṇaṁ. Ko ca, bhikkhave, bhikkhuno gocaro sako pettiko visayo? Yadidaṁ— cattāro satipaṭṭhānā.
“But when your harp’s strings were tuned neither too tight nor too slack, but fixed at an even tension, was it resonant and playable?” “Yes, sir.” In the same way, Soṇa, when energy is too forceful it leads to restlessness. When energy is too slack it leads to laziness.
The classic instruction on balancing effort.
AN 6.55:6.1–7.1 · With Soṇa
“Yadā pana te, soṇa, vīṇāya tantiyo na accāyatā honti nātisithilā same guṇe patiṭṭhitā, api nu te vīṇā tasmiṁ samaye saravatī vā hoti kammaññā vā”ti? “Evaṁ, bhante”. Evamevaṁ kho, soṇa, accāraddhavīriyaṁ uddhaccāya saṁvattati, atisithilavīriyaṁ kosajjāya saṁvattati.
Thinking ‘I’ll look after myself,’ you should cultivate mindfulness meditation. Thinking ‘I’ll look after others,’ you should cultivate mindfulness meditation. Looking after yourself, you look after others; and looking after others, you look after yourself.
The acrobats — for anyone who suspects that time on the cushion is time taken from the people they love.
SN 47.19:2.2–2.4 · At Sedaka
Attānaṁ, bhikkhave, rakkhissāmīti satipaṭṭhānaṁ sevitabbaṁ; paraṁ rakkhissāmīti satipaṭṭhānaṁ sevitabbaṁ. Attānaṁ, bhikkhave, rakkhanto paraṁ rakkhati, paraṁ rakkhanto attānaṁ rakkhati.
‘A bowl of oil filled to the brim’ is a term for mindfulness of the body. So you should train like this: ‘We will develop mindfulness of the body. We’ll cultivate it, make it our vehicle and our basis, keep it up, consolidate it, and properly implement it.’
The bowl of oil — why mindfulness of the body is worth carrying carefully through a crowd.
Where this stops: The image includes an armed man ready to strike; it is about care, not threat, and should not be told to someone practising from fear.
SN 47.20:3.3–3.5 · The Finest Lady in the Land
samatittiko telapattoti kho, bhikkhave, kāyagatāya etaṁ satiyā adhivacanaṁ. Tasmātiha, bhikkhave, evaṁ sikkhitabbaṁ: ‘kāyagatā sati no bhāvitā bhavissati bahulīkatā yānīkatā vatthukatā anuṭṭhitā paricitā susamāraddhā’ti.