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MEDITATION
Meditation is a method of quitening the mind
to leave you feeling calm, focused and with a sense of well
being.
They are various ways of meditation such as
counting breaths, using mantras and visualization. One such
method I find effective uses the visualization technique. When
meditating it is important to pay attention to posture thus
aiding structural fitness. I find that the best way to relax is
laying down ! ! !
Lay on your back and raise the head about 3"
off the floor (a thick book is ideal). This stops the head from
falling back which places the neck under stress because it is not
in alignment with the spine. Pull the feet in by bending the
knees as if doing a sit up. Keep the feet flat on the floor and
about shoulder width apart, this may have to be adjusted slightly
so that when you relax the knees do not fall outwards or inwards.
Again this prevents stress in the lower back. Place the hands
just under the rib cage while keeping the elbows on the floor.
This meditation is done in three stages.
Stage 1: Focus on
the breath breathing slowly and deeply, only the abdomen should
move. Feel this movement through your hands. Keep the same rythm
of breathing and start to visualize your spine stretching, as
though you have a chain attached to the base of your spine and
one on the top of your head which are pulling you apart. Don't do
anything just visualize. The body may move very slightly on its
own as the body follows the mind. Visualize the back spreading
and widening on the floor, your whole body is very heavy and
relaxed.
Stage 2: Stop
visualizing and just be aware of your breathing, do not try to
control your breath. Let the body breath when it wants to. You
may find that your body starts to take heavy breaths, even
lifting the chest. Let this happen, it is the body harmonizing
itself. The breaths will eventually slow down to a regular rythm
with a slight movement of the abdomen. This could take five to
ten minutes.
Stage 3: Start to
visualize a small white glowing ball in the abdomen about 3"
below the naval, this area is known as the Tan-tien. As you
breath in the positive energy in the air fuels the glowing white
ball and causes it to glow brighter and larger, just like a
cinder from the fire. Concentrate on the bright whiteness of the
ball, visualize this as the Chi or Life Force of your body which
contains healing energy. Continue to breath slowly and deeply,
the abdomen rising and falling naturally with the glowing of the
ball. When you can see this image clearly on your outbreath
visualize a stream of this white healing energy flowing up your
back, over the shoulders and head then back down the front of
your body to the Tan-tien. The Chi or Life Force flows more
strongly on the outbreath. You may need to do a few breaths to
flow the Chi in one complete circle. With practice you will be
able to complete one full circle with one breath.
This meditation can take up to 30 minutes or
longer, just do what you feel is natural. When coming out of your
meditation, slowly start to be aware of your environment by being
conscious of the sounds and smells. Breath normally and slowly,
roll onto your front placing the hands beneath the shoulders.
Push up onto all fours and come back into seiza (kneeling)
position. Open the eyes and breath deeply, first pushing out the
stomach and then filling the lungs by lifting the chest, exhale
fully.
This is a meditation which requires lots of
concentration. At the beginning it may help to practice each
stage as a separate meditation until you can combine all three
stages in one session.
