A simple meditation for daily practice
This meditation will give the best results if done twice a day first thing in the morning and last thing at night every single day. You should aim for a minimum of 20 minutes meditation and increase this to 30 minutes when it feels comfortable to do so. It may take a number of months before you are really meditating as you first have to learn how to focus your minds attention but with a continued effort and commitment you will see good results. However it is not a race and your meditation should be a gentle and comfortable practice and will become not only a necessary part of your day but an enjoyable part as well.
To practice your meditation either sit crossed legged on a cushion on the floor or sit on a chair. Place your hands on your lap one hand over the other with palms facing upwards. Place your tongue on the roof of your mouth lightly. If you are sitting crossed legged on the floor do not worry about trying to sit like a spiritual master in an uncomfortable position, just be comfortable. The cushion you sit upon should be placed under your bottom only, so that your legs are off the cushion resting on the floor. The cushion should be approx 10cm thick for comfort. If you are sitting in a chair, do not lean back on the chair, sit upright.
To begin your meditation you should be in a quiet room. Sitting comfortably relax and take a few deep breaths. Close your eyes and be aware of your breathing. You should be taking slow deep breaths. To take a proper breath you should breath as though you were breathing deep into your belly. Do not force this breathing it should be comfortable. As you take slow deep breaths imagine your head is suspended from a piece of string on the ceiling keeping you upright, this will help to straighten your spine. Do not force this, it should be comfortable. The imagining of the string will create the necessary movement without you forcing yourself upright. Now that you are sitting comfortably in an upright position focus your minds attention on your breathing. You may find your thoughts to be very distracting but just let each one go and return to the focusing on your breathing. Each time your mind is pulled away in thoughts return your attention in a gentle manner back to focusing on your breathing. You should be breathing deep breaths in and out of your nose. If you focus your awareness on your nostrils this can also help you to focus on your breathing. Feel the air as it passes slowly and continuously in and out of your nostrils. Your breathing should not be uneven or 'jagged', one quiet continuous deep breath in, a slight pause, then one continuous breath out. Breathing in the pure air breathing out your distracted mind. The important thing is to keep your attention on your breathing. You may feel fidgety this is a sign of a distracted mind but with continued practice this will get much easier becoming effortless and enjoyable. Continue the meditation for 20 minutes then open your eyes breath a few deep breaths. Gently shake your hands and feet and smile your all done. Repeat this practice every day first thing in the morning and last thing at night as this will greatly benefit your own spiritual awakening. |