Meditating

I find it helpful especially if you're a beginner- to start by visualizing and environments of happiness and love.for example I think of myself at a spa getting a massage.

As though lying on a sunlit beach, let us relax and breathe deeply of the spiritual atmosphere....

 

1. Relax the body:

~Sit quietly and comfortably, letting the body arrive here in this place. 

~Close your eyes, deeply relax all of your muscles from your feet up to your face.

~Let all body sensations come and let them go. Feel your natural body embody you.

 

2. Relax the breath:

~Take three deep breaths, then let the breath be here.

~You may breathe through your nose. As you inhale, feel the cool of the air on your nostrils. Sense the sharpness in the back of your throat. As you exhale, note the softness as you follow the breath all the way out. You may repeat a word or phrase or prayer silently on each out-breath.  For example some repeat, “Ah well…. Ah well…. Ah well….”

 

3. Relax the mind:

~ Let the thoughts come, and let the thoughts go.

~When you notice the mind wandering (it will !), just notice it and passively bring the attention back to the breath.

~Rest in that space at the end of breathing out, before the next breath.

 

When you finish, sit quietly for a few moments before you open your eyes and stand up.    Practice for approximately 20 minutes every day or 3-4 times a week.

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