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This is a basic but powerful technique which can be used to move onto more
advanced methods. Practice for 20 (or more) minutes or so in a comfortable
environment where noise and outside distractions are within your range of
tolerance. Temperature should be neither too hot nor cold. Lighting may be
subdued if this feels more comfortable. Try to avoid a large meal before
meditation, but if very hungry a snack or drink is preferable to discomfort.
Wear loose fitting and comfortable clothes, you may like to keep clothes
just for meditation. You may like to burn a joss stick or scented candle,
stuffy or stale air is best avoided. Some people like to perform one or two
simple stretches etc to prepare the body for meditation. Attention to the
aforementioned helps ‘set the tone’ for meditation and will allow you to
gain more from your practice.
- Assume a traditional sitting posture, e.g.
cross-legged on the floor. Try to keep the back upright and the head
level and balanced. At first this may feel uncomfortable but any
difficulties should ease with practice and the effort will lead to
benefits. Place hands on knees or folded on your lap.
- Allow the eyes to close and focus mid-brow, i.e.
slightly above your normal line of vision, but avoid straining.
- Place your tongue on the roof of your mouth just
behind your top teeth.
- Make a mental commitment to yourself to leave
everyday worries behind for 20 minutes or so.
- Dedicate the meditation to a purpose that is
meaningful to you, e.g. a quick prayer, or just a positive thought to
someone or some cause.
- Spend a few moments allowing your body to relax,
mentally scan and relax any troublesome area. The trick is to keep your
body relaxed but alert and poised, rather than ‘saggy’ as for example it
would be if you performed a total relaxation exercise. If necessary
‘shuffle’ around a little to prepare and ease yourself
- Allow you mind to quieten and ‘relax’, once again
you should try to aim for being gently alert and poised rather than
day-dreamy and vague.
- Become aware or ‘mindful’ of your breath. Breathe
through your nose, focus on the sensation of air at the tip of the
nostrils where it enters and leaves the body. Follow your breath, the
in-and-out and the gaps in between. Be aware of your breathing as though
you have never breathed before and are noticing it for the first time,
or like a scientist who is investigating all the aspects of breathing.
Don’t think about the breathing or talk to yourself just experience/be
aware of the entire sensation. Some people initially find it easier to
count the breaths, either at the beginning of the in-breath or finishing
the exhalation, 1 - 4 is a useful number to count up to.
- Thoughts, images, emotions memories will
invariable pop into your mind. Don’t become cross with yourself, instead
each time you realise you have drifted off-course gently refocus your
mind on the breath. Do this as often as necessary, again and again. Any
outside irritations should be treated in the same way.
- Attempt to meditate for 20mins twice a day.
Initially much shorter periods can be used and less often if necessary;
however, attempt to develop a rhythm of regular practice and then keep
to and build upon this. If you miss a day or a week don’t be hard on
yourself just refocus – this is similar to point 9. Return
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