A Very Simple 10 Step Routine for Daily Meditation
Posted: Wednesday, December 30, 2009
by K Soash
Writing For You Now
As a Certified Meditation Instructor, I am often asked if there's a right way or wrong way of meditating. Seekers will ask if they should have their palms facing up or facing down. These are valid questions and depending on who you ask, you will get different answers because meditation serves a different purpose for different people. It really depends on what benefit you are seeking.
1. Find a comfortable position either in a chair with your feet flat on the floor, on the floor with a pillow, or sit next to a wall with a pillow behind you. Now close your eyes.
2. Place your hands on your lap either palms up (receptive) or palms down (grounding). Make sure the distance from your body is comfortable, not straining.
3. Take a deep cleansing breath and exhale slowly. Scan your body from head to toe and make any necessary adjustment to your body position. The goal is to be comfortable.
4. Silently and in your mind ask yourself these questions: Who am I? What do I want? How may I serve? Your answers will vary from day to day and that's okay.
5. For about one to three minutes just breathe normally. Notice your breath, the inhale and exhale, inhale, exhale. Just relax, don't try to direct your breath or count.
6. Clear your mind and intend to just be still. If a thought comes in just let it go by, don't analyze why it's there or what it means. Observe it and let it go.
7. Now insert your mantra or use the words So Hum'. So' on the inhale and Hum' on the exhale. "So Hum, So Hum, So Hum...' Do this for fifteen to twenty minutes.
8. If a thought wanders in, which it will do, don't jerk your thought out nor force the mantra in. Gently focus on your breath again and continue repeating your mantra.
9. At the end of your set time, remain in your meditation position with your eyes closed and place your attention on your heart. Think of the many things you are grateful for.
10. Take in a deep cleansing breath and verbally whisper Thank you'. Remain sitting with your eyes closed for a few minutes before resuming any activities, even walking.
Once you get into a routine you will find it's easier to maintain your daily meditation practice. And with daily practice you will come to understand that the rewards gained from this discipline are well worth the effort of maintaining that routine.
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