Meditation
Meditation for Beginners
Basic Meditation Technique
Step
#1
Start by adjusting your sitting
position. If you sit on the floor, sit cross-legged, right leg over the left,
right hand over the left hand, palms up, your right index finger gently
touching your left thumb. Place both hands on your lap comfortably, your head
and back erect.
This sitting position is called Peace Position. If you
feel uncomfortable in this position, you may sit on a chair or sofa. Adjust
your position until you feel completely comfortable and so that the blood
will circulate freely and you breathe naturally.
Gently close your eyes comfortably,
as if you were going to sleep. Do not squeeze your eyelids and do not shut them
forcefully. Close them slightly. Do not close them tightly. Sit with a
smile on your face.
Next, take a deep breath. Inhale and
exhale a few times. Breathe in deeply until you feel the air pass through your
lungs and reach the middle of your abdomen. Imagine that each cell in your body
is fully taking in the feeling of happiness and joyfulness.
Then slowly breathe
out through your nostrils. Breathe out all your worries, stress, tension and
negative feelings. Take a moment to let go of all the responsibilities related
to work, loved ones, family, study, and everything else.
