Guided Meditation Practice : หน้า 54/62

Start by sitting in a cross-legged position, placing your right leg over the left leg. Then place both hands on your lap, with the right hand over the left hand and the right index finger touching the left thumb. Keep your head and body erect. If you feel uncomfortable in this 'half-lotus' position, you may sit on a chair or a sofa. Adjust your sitting position until you feel that your breath and circulation can flow smoothly. Softly close your eyes and relax as if you are going to fall asleep. Take a couple of deep breaths. When you breathe in, envision that you are filling every single cell in your body with renewed vigour and freshness, while allowing the air to reach the deepest part of your abdomen. When you breathe out, imagine that you are releasing all worries and anxieties from your mind. Let your mind settle down by letting go of everything, and then return to breathe normally. After relaxing your mind, you can proceed to fully relax your physical body. Relax every muscle, starting from the top of your head to the tips of your toes. The whole body should be relaxed, having no tension, contractions or stress. Up to this point, you should sense spaciousness and comfort all over. Keep your mind cheerful, clear, pure, clean, radiant and free from thoughts. Imagine that you are sitting alone in an open space full of peace and freedom. Then, imagine that your body is hollow and empty with no organs. This would make you feel that your body is lighter and will dissolve to become one with the surrounding atmosphere. Gently focus your mind at the centre of the body, within your abdomen at approximately two fingers' width above the navel. You should not worry about finding the exact point. Simply maintain the concentration loosely and lightly within, and never forget to relax both body and mind. When both your body and mind are completely relaxed, you can now start to visualize an object of meditation Visualize a round and bright midday sun that is emanating a cool radiance that is soothing like the full moon. Picture the sun in your relaxed mind. Do not force yourself too hard or you will feel stressed. It is quite common for the visualized image to be unclear. Try your best and maintain a peaceful, still and serene mind. If you happen to think of something else, you may repeat a mantra PDF created with pdfFactory Pro trial version www.pdffactory.com