From our Buddhist friends here is another recipe for a Meditation you can play for years and years.
Seated on a cushion or in a chair:
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.
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
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.
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.
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
rock side to side to find the center. The same as above to find your center. 2-5 breaths
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.
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.
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.
- 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.
- 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.
- 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:
You are judging your Breath
As you inhale you judge you Breath to be Long Or Short.
A You exhale you judge your breath to be long or short
Rules of the Meditation. Every time you are distracted, any thought other than judging your breath long or short you say to yourself in the kindest way “Thinking” and bring your self back to the activity of judging your breath long or short.
That is the object of your contemplation.
How to end Meditation.
- Inhale and exhale through the mouth. Each inhale a little deeper than the last. Total three breaths.
- . Twist head and neck with breath as you did when you started
- stretch legs and rub them to get the blood moving again
- Then close Eyes and end the meditation, gently thanking yourself for doing something good for yourself.