Fundamental Meditation Techniques
A basic sitting practice can help to reduce stress, regulate high blood pressure, help to overcome depression, increase your focus and the list goes on and on. In this lesson we will cover basic posture, breath, intent and a guide to start a meditation practice. The meditation techniques are to be used as a beginning practice.
Meditation Techniques: The Posture
You can sit in chair or on a cushion. The main idea is to have a place where you will be comfortable for the duration of your meditation. You will want to keep your back straight, lengthen the back of your neck softly, lightly tuck your chin, relax your chest, shoulders down and out to the sides, eyelids are relaxed and your gaze can be slightly down approximately the angle of your nose.
Great Meditation Techniques: The Breath
Breath is used to relax and settle into the practice while focusing and quieting the mind. With the first sitting meditation we will use chest breathing. When doing chest breathing, breathe in and fill the lungs as much as you can while staying relaxed. Feel the lungs expand until you feel any hint of tension then exhale. For most people the breath will be comfortable and relaxed between 60 and 80 percent of the lung capacity. Through daily consistent practice your lung capacity will expand.
Meditation Techniques: The Intent
Your mind first is checking your posture and watching your breath until it becomes relaxed and smooth. Second your focus moves to the center of the brain where the pituitary gland is located. To find this spot you can visualize a line from the top front of one ear to the other and a line from the center of the eyebrows to the center of the back of the head (jade pillow). Where these two lines cross is the center of the upper Dan tien that we want to focus on. Once you are able to find this place it will help to quiet the rest of the mind putting all the static to rest.
How to use the meditation techniques in your daily practice:
To start sit for twenty minutes a day. Once you are consistent and have made these meditation techniques one of your daily rituals you can lengthen the time a good goal to work towards is 40-60 minutes a day. If you are really motivated add a second session do one in the morning and one in the evening.
More about meditation techniques…