Meditation tips Dalaï Lama 1) Find a settled space where you can be undisturbed for 20 minutes. This can even be on a train or car if that suits you, so long as you feel Ok with sitting eyes closed in that environment. 2) Sit comfortably and easily, body relaxed and spine erect. A chair, well supported by cushions is fine if need be. Sitting cross legged on the floor is an option. Lotus position is great if you can do it. Choose what suits you. There is no need to be uncomfortable. 3) Relax. Is there any tension in the body? Are the shoulders hunched, neck rigid etc.? Identify any places of tension and consciously release it. Have hands relaxed on the thighs. 4) Do not mind about any background noise. Let it be. Dont wait for the circumstances to be calm and perfect to start. Noisy environments are often excellent ones for meditation. 5) Ideally meditate before eating, with an empty stomach. It is better for the digestion and the meditation. 6) Close the eyes. It is easier to withdraw from the busyness of the world with the eyes closed. 7) Drop all agendas and expectations for experience and outcomes. Proceed in a relaxed easy way. Dont impose any concepts or efforts of your own on the experience. 8) Begin your practice: If a guided meditation very simply follow the instructions. If you have a mantra, breathing or other technique, softly introduce that and proceed. 9) Unless instructed to the contrary let the breath flow naturally. Do not impose any rhythm or structure to your breathing. Let your body regulate its own breathing, naturally. 10) Do not attempt to control your thoughts. Avoid engaging in planning or any conscious mental exercise. Just let thoughts flow and dont mind them. Keep with the instructions when they occur. 11) No need to attempt visualization or concentration. These both require effort and are the opposite of relaxation. 12) If you experience any unfamiliar physical sensations or see images or colors, dont mind them it is fine and normal. It is also fine and normal not to experience these things. 13) Simply allow yourself to BE and flow with whatever the process is that you are following. 14) Allow time to come slowly out of the meditation afterwards. Allow the physiology time to come back up to its normal speed of functioning without strain. If at the end you feel very still and struggle to open the eyes, one or two deep relaxed breaths will help.
Posted on: Tue, 23 Sep 2014 09:59:35 +0000
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