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Meditations
Choose a clean, quiet place. If in your home, make it somewhere you can sit everyday. The energy of meditation will build in that spot and facilitate your practice each and every day thereafter. If needed to block disturbing noises, use some peaceful music conducive to deep relaxation. See suggestions at . . . . . Otherwise, sit in silence.
Sit in a chair, preferably with arms for longer periods of meditation, or on the floor in a comfortable cross legged position. If you need to, put pillows under your knees for support. You can also sit up against a wall for back support. Sit on a pillow(s) that keeps your hips higher than your knees and supports your back. A Zafou is perfect for this and can be found on many internet sights. A silk or wool blanket or mat on top of the pillow will help keep the energy of meditation circulating in your body. You can also lie down if you won’t fall asleep. Meditation is not about losing consciousness. It’s about becoming conscious. If you do fall asleep at first, it’s OK. It will be a different sleep.
Sit up straight but not rigid. The energy of mediation follows the spine, from the base upwards to the crown. Join your thumbs and index fingers together in chin mudra. This too keeps the energy of meditation circulating in your body. Rest your palms downward on your legs. You can also simply rest one palm on top of the other, face up in your lap. Drop your chin a little and relax the back of your neck. Let your lips part ever so slightly, relaxing your tongue and jaw. Mentally scan your body from head to toe and let go of any tension. Just breathe into it.
Imagine the in breath is going into those places that are tight and tense and opening them up and then, the tightness and tension or pain leave on the out breath. You can also imagine that your entire body is hollow. You are simply breathing air into air. There is nothing inside you to be tight or tense.
Then, without controlling your breath, simply observe it. Let it flow in and out at whatever rate is natural. But watch it. Follow it all the way in to that space where it stops for a moment before it flows out and then follow it all the way out to that space where it stops for a moment before it flows back in. Become very aware of the breath and the spaces between the breath. Relax deeper and deeper with each breath.
Sometimes it helps to relax and focus the mind by giving it a word or phrase to repeat. Anything of a very high vibration consistent with your beliefs will do. Repeat the word(s) Ham Sa (the natural sound of the breath which means I am That—Ham as you breathe in and Sa as you breathe out), love, Christ, Jesus, Allah, Om, I am, Om Namah Shivaya (I honor the God within me), Peace, or whatever works for you. Repeat it as you breathe in and as you breathe out. Eventually the words will fall away. They are just a tool to relax your mind. When your mind becomes restless again, start repeating the word or phrase you have chosen and let it help still your mind.
Do not give up. Your mind will not become quiet immediately. This is a lifelong practice that is absolutely necessary to a fully functional and blissful life that is not dependent on anything outside yourself to create health, wealth, bliss, and fulfilling your service on earth. Start with just 5 minutes a day. Add a minute a day until you reach 30 minutes. Then sit for 30 minutes twice a day—once upon arising and once before retiring. You can even practice whenever you get 5 minutes or so. For instance, meditate when you get somewhere early for an appointment, after meals, or waiting for someone who is late (instead of getting upset). Be creative. While 5 minutes may seem like 5 hours when you are beginning, 1 or even 2 hours of meditation will eventually go by like 5 minutes and leave you feeling better than ever.
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