A simple sitting meditation with profound implications.
- Sit down, preferably on any cushion. Your knees should be lower
than your hips (whether you sit in a chair or cross-legged).
- Keep your spine straight, erect, but not rigid. Draw the chin
in slightly.
- Swing slightly to the left and right, then forward and back
like a pendulum. You should come to rest with your center of
gravity at a point about two or three inches below your navel. Try
to push the top and back of your head upwards so there is strength
in your neck.
- Put your hands in your lap, the first knuckles of the middle
fingers resting on top of each other, thumbs touching lightly.
- Your tongue should just touch the roof of your mouth behind
your top incisors.
- Breathe. Full deep breaths (from the bottom of the belly) are
best, but don't force anything. Count your breath from one to ten.
Exhale on the odd numbers. Inhale on the even numbers.
- Watch your breath and your posture. Concentrate on being
in-the-moment.
- Pay no attention to any outside thoughts that arise. These are
natural. If you find yourself becoming distracted by your thoughts
then the problem is likely your posture. Ensure the spine is erect
and the body weight is centered at a point two or three inches
below the navel.
- Repeat daily.
- It's hard to stop "thinking", so don't worry. When thoughts
arise, observe them, then let them pass on. Just go back to the
present moment, posture and breath.
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Warnings
- This practice can utterly change your life, but such changes
are "nothing special". Don't get attached to the outcome, for it is
not the outcome that matters it's your mind being free from all
distraction and thoughts. Just sit and concentrate. Breath and
posture.
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