From our Buddhist friends here is the recipe for a Meditation you can play for years and years.

Seated on a cushion or in a chair:

Intro:

This is a good preparation  for any seated meditation.

Finding your meditative seat. Note this is the posture both physical and mental that should be held through your entire meditation.

1. Sit upright, feeling a pull at the top of your head, let you chin tuck in slightly. Begin to circle to find your central point start with wide circles and when you have a sense of where your center is then begin circling to a still and central point. this should take anywhere from 10-20 breaths

2. Turn head to left, back to center, and then right with breath. Inhale to center exhale to sides. The quality of movement should be as a glass bowl turning smoothly on velvet. In other words, smooth and even and relaxed. 10-20 breaths.

3. twist waist the same way as twisting neck smooth and easy don’t force it, the idea is to enhance relaxation. 10-20 breaths exhale to the sides inhale to center.

4. rock forward and back to find the center. this is done slowly and is a small movement just to find your center. 2-5 breaths

5. rock side to side to find the center. The same as above  to find your center. 2-5 breaths

6. Three cleansing breaths: inhale through the nose ( if sinuses will allow) exhale through pursed lips. each inhale deeper than the last for a total of three.

7. Cross arms and then the arms move to whichever hand position or Mudra. For this purpose, arms outstretched backs of hands on or around the knees thumb gently touching middle finger.

8. Stretch up and then let the body relax to a point three and a half inches below your belly button and inward.

Mechanics of breath: note: this can be a meditation in and of itself.

1. three and a half inches below your belly button and inward you have a balloon the size of a ruby red grapefruit. As you inhale the balloon expands as you exhale the balloon collapses. Notice I didn’t say contracts! It is as if you are a passive observer watching the balloon expand and collapse as you inhale and exhale. Don’t try and control your breath just watch it.
2. Right in the center of your head sinus area suggest you have a big opening, you suggest to yourself this is where breathing begins and ends. as you inhale you follow the air down a long glass tube towards that ends at the balloon from above. as you exhale the air travels up the glass tube. You follow the air moving up and down the glass tube as you inhale and exhale.
3. You suggest that the air around you is alive, maybe made up of tiny silver and golds threads. You suggest these threads are breathing you. They choose to go down the glass tube fill up the balloon and then go up the glass tube and out into the air around you. Your nose holes are just convenient openings the breath starts and stops in the center of your head.

These can be done by themselves, one at a time or at the same time depending upon how you can access mentally them from day today. remember also the light touch is the right touch.

The Heart of this Meditation:

1. You are counting your breaths 1-10

2. you inhale see the number 1 in the center of your head, as you exhale you watch the number descend to that area three and a half inches bellow your belly button and inside.then it disappears. then see the next number and watch it descend.

3. Rules of the Meditation.  Every time you are distracted, any thought other than the number descending you say to yourself in the kindest way “Thinking” and on the next breath, you return to the number 1.

4. That is the object of your contemplation.

Note: The goal is to count to ten without being distracted but that is Not the point of the meditation. The point is to pay attention to the activity of watching your breath. To notice when you are distracted and then lightly and happily bring yourself back to the activity. A common misconception it that you should have a quite mind. Nope, what you get to notice is the distractions what you get to practice is bringing your attention back to the object of your contemplation. In this case counting your breaths. This activity builds the muscle of attention. Be gentle with yourself practice this for 5-10 min a day at first. This meditation can be done for hours. But be gentle and don’t get frustrated with yourself. Over time you will find you gain skills in attention.  You will also find it spreading into the rest of your life as you are able to pay attention wherever you wish to place your attention.

How to end Meditation.

1. Inhale and exhale through the mouth. Each inhale a little deeper than the last. Total three breaths.
2. . Twist head and neck with breath as you did when you started
3. stretch legs and rub them to get the blood moving again
4. Then close Eyes and end the meditation, gently thanking yourself for doing something good for yourself.