I was asked by one of my students from meditation class to put together information on the different meditation techniques we learn in class. These are just bullet points as a gentle reminder to help jog the brain.
Before you start any form of meditation make sure that you are comfortable. Take 4 or 5 deep abdominal breaths to help the body and mind begin to relax.
The Mindfulness of Breathing.
The four parts of the breath.
Counting in set of 8.
- Count at the end of the exhalation – just mark the breath.
- Count just before you inhale – anticipating the breath by an instant.
Let go off counting.
- Just be with the breath as it enters and leaves the body.
- Bring your awareness to a sensation generated by the breath in the body.
You can spend as long as you want to on each part.
Breathing easily and gently at a natural rhythm for you.
Working with the breath counting from 10 down to 1.
Breath in count 10 – Breath out; say the word Relax to yourself.
Breath in count 9 – Breath out; say the word Relax to yourself.
Continue all the way down to 1. Repeat 3 times.
Drifting and floating until a thought pops into your mind then put it on a cloud and get a sense of it leaving the mind. Go back to drifting and floating. Continue putting thoughts on clouds.
If you find the thoughts are coming and you are unable to put then on clouds – go back to counting and relaxing with the breath for another count from 10 – 1. Then return to drifting and floating.
Practice for 15 minutes.
Balancing Meditation Technique.
Relax and focus on the breath. Get in touch with the tone of your being. Are you tired, upset, angry, frustrated? Think of the opposite, vitality, peaceful, calmness.
Breath in vitality – breath out tiredness.
You may also like to use colours. Vitality (white) Tiredness (gray)
Breath in White – breath out grey.
Continue until equilibrium is restored.
Starting at the top of your head. Using your mind’s eye begin to scan your body looking for any tension. Just make a mental note of any tension found – tension in shoulders. Continue until you reach your toes. Once you are aware of the places where tension is located, breath into these area. You can also mentally say Relax to the areas where you are holding tension and perhaps visualising the muscles relaxing. Continue until you can feel the areas relaxing.
Hope that you finds these tips useful in life. The more we practice meditation the more we benefit from it. It is a good idea to try different method’s and find the one that suits you best. Don’t give up….. keep practicing.
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