A simple meditation using the breath.
Aug 24, 2018 1:50:01 GMT
Post by Heather on Aug 24, 2018 1:50:01 GMT
Meditation One
Working with the breath for focus ~
Ten step meditation technique
1. Close eyes and be still. How are you feeling?
2. Checklist. Place, setting, intent
3. Your preparation to relax
4. Breathe to balance
5. Begin alternate nostril breathing. Be aware breathing up the left nostril out the right. In the right nostril out the left. Continue 20 rounds. Counting from 20 back to 1
Be aware that your breath forms a triangle as it breathes up then out.
6. Breath through both nostrils together 20 times very slowly. See the triangle now around the body with each breath. You are sitting in a triangle. See the triangle is filled with light with you in it.
7. Focus on the Ajna, third eye, the place between the eybrows and see a light filled triangle there. Breath in and out of the triangle very slowly 20 times
.
8. Surrender to the breath and let yourself go. Continue to breathe without awareness. If the mind wanders bring it back
9. Watch the space in front of your closed eyes. Remain detached
10. When you feel it is time, gradually become aware of your body and where it is. Slowly be aware of sounds, smells, feelings. Stretch, drink water, walk around to ground if you can on the earth. Be present.
Notes
The number of times you choose to breath is your choice. A minimum of 10 or a maximum of 30 in the beginning is enough. It helps to count backwards from 20 to 1 as it helps you focus better
You can leave out some of the processes as the third eye awareness if you choose. With practice the body mind will form its own pattern and you will not have to count. Also other processes may arise. Allow them and follow as they will seem the natural thing to do. It is your inner self guiding the process
. Emotions may surface. Allow that and remain detached and do not become involved in them. It is a celebration if they arise as your higher self knows you can release them at last. In this quiet place of deep peace it is easy to see them for what they are, false fears and so it becomes easier to release them. Give them love and see them released as doves wings flying away or another symbol you feel comfortable with as passing through a gateway of light, being absorbed by mother earth, burnt to ashes in a fire.The more you practice this meditation, the more powerful it will become and can change you in the best possible way. It is then you can say you are the meditation, you don’t meditate.
Working with the breath for focus ~
Ten step meditation technique
1. Close eyes and be still. How are you feeling?
2. Checklist. Place, setting, intent
3. Your preparation to relax
4. Breathe to balance
5. Begin alternate nostril breathing. Be aware breathing up the left nostril out the right. In the right nostril out the left. Continue 20 rounds. Counting from 20 back to 1
Be aware that your breath forms a triangle as it breathes up then out.
6. Breath through both nostrils together 20 times very slowly. See the triangle now around the body with each breath. You are sitting in a triangle. See the triangle is filled with light with you in it.
7. Focus on the Ajna, third eye, the place between the eybrows and see a light filled triangle there. Breath in and out of the triangle very slowly 20 times
.
8. Surrender to the breath and let yourself go. Continue to breathe without awareness. If the mind wanders bring it back
9. Watch the space in front of your closed eyes. Remain detached
10. When you feel it is time, gradually become aware of your body and where it is. Slowly be aware of sounds, smells, feelings. Stretch, drink water, walk around to ground if you can on the earth. Be present.
Notes
The number of times you choose to breath is your choice. A minimum of 10 or a maximum of 30 in the beginning is enough. It helps to count backwards from 20 to 1 as it helps you focus better
You can leave out some of the processes as the third eye awareness if you choose. With practice the body mind will form its own pattern and you will not have to count. Also other processes may arise. Allow them and follow as they will seem the natural thing to do. It is your inner self guiding the process
. Emotions may surface. Allow that and remain detached and do not become involved in them. It is a celebration if they arise as your higher self knows you can release them at last. In this quiet place of deep peace it is easy to see them for what they are, false fears and so it becomes easier to release them. Give them love and see them released as doves wings flying away or another symbol you feel comfortable with as passing through a gateway of light, being absorbed by mother earth, burnt to ashes in a fire.The more you practice this meditation, the more powerful it will become and can change you in the best possible way. It is then you can say you are the meditation, you don’t meditate.