Meditations
This practice will help to develop concentration, clarity and inner stability. It includes specific visualizations and the use of a universal mantra that moves seamlessly with your breath. Try to practice daily starting with 10 minutes , and gradually increasing to 20 - 30 minutes.
First train your body to be comfortably still in a seated position, using a firm chair or on the floor with a cushion under your hips. When the spine is erect with the pelvis, chest, and head vertically aligned, the breath can become smooth and the mind alert and relaxed.
2. Close your eyes and imagine a circle of light around you that eventually turns into a sphere. This protective circle separates you from the world of distractions, worldly activities and preoccupations. See yourself sitting comfortably inside this circle of light.
3. As you sit, become aware of the movement of your breath. Refine your awareness as you feel the breath become smoother and more subtle. You might sense it expanding from your solar plexus into the rest of your body on the inhalation, and flowing back into the solar plexus on the exhalation. be aware of the touch of breath everywhere in the body.
4. Staying still and relaxed, focus your attention on the following points, inhaling and exhaling into each: brow center, throat center, right shoulder, right elbow, right wrist, right fingertips, right wrist, right elbow, right shoulder, throat center, left shoulder, left elbow, left wrist, left fingers, left wrist, left elbow left shoulder, throat center, heart center, navel center, pelvic center, pelvic floor, pelvic center, navel center, heart center throat center, brow center.
5. Now rest your attention at the brow center. Feel the soft flow of breath throughout the whole body, while maintaining focus on the brow center. The slow flow of breath has a vibration. This vibration is the mantra So Ham. Hear the sound So on the inhale, and the sound Hum on the exhale. Let your concentration be fine and sensitive with your slow, subtle breath. The vibration gradually draws your concentration deeper and deeper. Rest in this awareness for awhile.
Gradually return your awareness to the flow of breath in the body. Feel the physical presence of the body. Feel the space around you. When you are ready, release your body from the sitting position and move and stretch and any way that feels good.
Namaste. Have a glorious day.
Counting Backwards
Get comfortable and focus on the natural rhythm of your breath for a minute or two.
Begin to count backwards from 50, counting each inhale and each exhale.
When you reach 20 count only the exhales until you reach 0.
When you finally reach 0 stay present - just BE for a few moments.
You are now ready to move into an extended meditation of your choice.
*If you lose track of the counting, as soon as you realize this come back to the numbers wherever you think you fell off. Continue on from there.
**This is also a fantastic tool for falling asleep when your mind won't quiet and let you sleep. It may require a few rounds, but keep with it. It works!
Get comfortable and focus on the natural rhythm of your breath for a minute or two.
Begin to count backwards from 50, counting each inhale and each exhale.
When you reach 20 count only the exhales until you reach 0.
When you finally reach 0 stay present - just BE for a few moments.
You are now ready to move into an extended meditation of your choice.
*If you lose track of the counting, as soon as you realize this come back to the numbers wherever you think you fell off. Continue on from there.
**This is also a fantastic tool for falling asleep when your mind won't quiet and let you sleep. It may require a few rounds, but keep with it. It works!
