This is a quick guide on silent meditation.
Let's begin.
First, stretch. You don't want any stiff muscles before you start meditating.
Now, sit down. You can sit in a variation of the lotus position, or you can sit on a seiza bench, or in a chair. Whatever is most comfortable for you.
Now, take a deep breath and slowly let it out. Let your eyes half close, but try not to close them all the way. Focus on relaxing your muscles, starting with the feet and slowly moving your way up to your head.
Repeat.
Once you are totally relaxed, continue to breath as you have been. Deep inhale, slow exhale.
Do this for about 30 minutes, or until you feel ready to get up.
When you're ready, take one more deep breath, and exhale it slowly. Slowly stand up and stretch again.
Congratulations! You just meditated!
TIPS:
You will naturally start thinking about various things while meditating. Don't focus on them, but don't try to force them away either. Just let them come and go. Eventually, your mind will calm.
It may be helpful to use a chair or a seiza bench when you're just beginning, as many find the lotus position to be uncomfortable.
Try qigong stretches before and after the meditation. They will give the same benefits of regular stretching, but are in and of themselves quite meditative.
Questions or comments? Reply to this thread!
Let's begin.
First, stretch. You don't want any stiff muscles before you start meditating.
Now, sit down. You can sit in a variation of the lotus position, or you can sit on a seiza bench, or in a chair. Whatever is most comfortable for you.
Now, take a deep breath and slowly let it out. Let your eyes half close, but try not to close them all the way. Focus on relaxing your muscles, starting with the feet and slowly moving your way up to your head.
Repeat.
Once you are totally relaxed, continue to breath as you have been. Deep inhale, slow exhale.
Do this for about 30 minutes, or until you feel ready to get up.
When you're ready, take one more deep breath, and exhale it slowly. Slowly stand up and stretch again.
Congratulations! You just meditated!
TIPS:
You will naturally start thinking about various things while meditating. Don't focus on them, but don't try to force them away either. Just let them come and go. Eventually, your mind will calm.
It may be helpful to use a chair or a seiza bench when you're just beginning, as many find the lotus position to be uncomfortable.
Try qigong stretches before and after the meditation. They will give the same benefits of regular stretching, but are in and of themselves quite meditative.
Questions or comments? Reply to this thread!