It is good to have a regular practice of sitting
meditation, even if it's just ten minutes before
bed or in the morning before beginning the
day. You can also practice sitting meditation
on the bus, in the car while waiting at a red
light, at the airport, and at work before a
meeting or during a break. Maintaining a
regular practice is the way to establish and
maintain a connection with our body, feelings,
and mind. This brings us peace and clarity.
When you sit down, make sure you are in a
comfortable position with your back straight
but not rigid, eyes closed or half open, jaw
relaxed, and shoulders relaxed. A half-smile
on our lips helps us relax all the muscles in
the face and gives rise to a feeling of peace and joy. We start by bringing our awareness
to our breathing and following it, noticing
the gentle rising and falling of our abdomen.
We relax the whole body and release all
the tension. It's very simple and enjoyable.
Meditation is not hard labor! You can repeat
these phrases silently as you sit, or you can
lie on the ground to practice deep relaxation
of the body, going through each part and
releasing tension, generating a feeling of
well-being.
I breathe in and follow my in-breath the whole
way through, from the beginning to the end.
I breathe out and follow my out-breath the
whole way through, from the beginning
to the end. Aware of the gentle movement of air going into
my body, I breathe in.
Releasing any tension I may be holding in my
body, I breathe out.
In touch with my shoulders and abdomen,
I breathe in.
Relaxing my shoulders and abdomen,
I breathe out. Aware of the state of my body, I breathe in.
Feeling grateful to my body, I breathe out.
I breathe in and dwell peacefully in the
present moment.
I breathe out and know this is a
wonderful moment.