Simple Meditation practice:
3-45 Minute Daily Practice
The one thing we can think about during a meditation practice is the breath.
1. First off find a comfortable place to sit, With your feet or butt directly on the ground or on a pillow on the ground. One in which you will not be disturbed during your meditation practice.
2. Start to draw awareness towards the breath. In and out through the nose. While thinking of something that brings you loving joyful feelings. Feel the feelings of love and joy as you breath.
3. As you breath attach those feeling of love and joy to the breath. Feel Love and Joy for the breath as you breath. As it enters the body, as it fills the body, as it exits the body. All the while engaging with your breath to make it deeper, longer and smoother.
4. Continue to breath in and out through the nose while feeling these loving joyful feelings as we relax the whole body deeper and deeper with every breath. Starting with our feet. With the in breath, make a fist with the feet, with the out breath, releasing the tension, then continue with the flow of the breath by tightening the calf and releasing it, then tightening the thigh and releasing it, then into the midsection and releasing it, then into the chest and releasing it, then into the arms and fist and release it, and finally into the face, make a sour face and release it.
5. Next take a deep breath in through the nose of Loving, Positive, Abundant air, and blow it out through the mouth releasing any tension or negativity in the body and mind through the breath. Due this 3 times to cleans the body.
6. Then come back to breathing IN and OUT through the nose while feeling loving joyful feelings for the breath. We want to sit in the space between awake and sleep.
7. Focus your awareness on the breath, continue to breath in and out through the nose, while softening and elongating your breath as much as possible. Getting the breath to feel like the softest piece of velvet.
Mantras to keep our awareness on the breath.
The one thing we can think about in a meditation practice is the breath.
1. Say internally to yourself as you breath in, IN, 2, 3, 4-As you hold the breath say AND, as you breath out say, OUT, 2, 3, 4, as you hold the breath say AND. IN 2, 3, 4, AND, OUT, 2, 3, 4, AND As we get more comfortable with our breath and the mantra, we can eliminate some the components as we meditate towards a thoughtless breath.
2. Say to yourself as your breath, In 2,3,4, Silence as you hold the breath, As you breath out, Out 2,3,4, Silence as you hold the breath Removing the AND and adding silence.
3. As you breath, In AND Out AND: Removing the Numbers
4. As you breath, In Out. Removing the Numbers, AND.
Then you can use any variations depending on your focus level at the moment as we work towards a thoughtless breath.
If and when thoughts arise, simply acknowledge them, visualize it like you can see it in your hands. Then set it aside and continue focusing on the breath and the Mantra.
If we do this once in our practice, we have achieved great things.
The essence of meditation practice is not necessarily to control our thoughts, but to not let our thought control us.