Sit comfortably in a quite place, which you have chosen for your meditation
practice...
Close your eyes and, for a minute or two, allow your body and mind to slow
down i.e. less active, by remaining still and quiet...
While keeping your eyes closed, take your attention to your toes...
Clench them tightly for a few moments, then relax them for a few moments...
Work slowly upwards, tensing and then releasing and relaxing *all your body
parts*… do this for your calves, then your thighs, stomach, etc...
Be aware that your whole body is now relaxed in the chair and that all your
attention is focused in the centre of the forehead, just above the
eyebrows...
With your attention focused only on your thoughts, experience that your
thoughts are floating to the surface, now imagine that they are
dissolving...
Allow quietness and peace to fill your mind - as if you were listening to
silence inside the temple of your mind...
If any sensation or thoughts come to distract you, simply let them pass
through your mind...
Then return your attention to the quietness in your mind...
Acknowledge your inner tranquility with a quiet thought, "My mind is now
relaxed, and I feel more peaceful"...
After a few minutes, bring your awareness back to the room in the present
moment.
*Tomorrow we shall explain some of the precautions one can take while doing
this meditation, to make it successful.*
Referring to yesterday’s meditation, *when you sit to meditate, choose the
quietest and most peaceful place you can find, either in your home or in
your office or anywhere else, preferably in a place that you do not use very
often.* If this isn't possible, sit where the objects in the room around
you won't divert your attention. If you can, set this place aside purely for
the purpose of meditation. You could also choose to sit in the proximity
(closeness) of nature. Start with ten or fifteen minutes. Then gradually
increase the time. Soft or subdued lighting will help as will some soft
background music of your choice.
The basic meditation, explained yesterday, is simple to do, relaxing and
energizing, and easy to integrate into your busy schedule, whether at your
workplace or home. All you need are three or four minutes anywhere, any
time. Note, how you consciously use your mind to relax your body. Once
your body is relaxed, it allows you to give your mind with positive,
unbroken attention. The more you practice this meditation, the easier it
becomes. Eventually you won't need to work through your body, muscle by
muscle - it will relax almost instantly with just one thought. *This basic
mind-body relaxation experience is the foundation for advanced and deeper
meditations.*
practice...
Close your eyes and, for a minute or two, allow your body and mind to slow
down i.e. less active, by remaining still and quiet...
While keeping your eyes closed, take your attention to your toes...
Clench them tightly for a few moments, then relax them for a few moments...
Work slowly upwards, tensing and then releasing and relaxing *all your body
parts*… do this for your calves, then your thighs, stomach, etc...
Be aware that your whole body is now relaxed in the chair and that all your
attention is focused in the centre of the forehead, just above the
eyebrows...
With your attention focused only on your thoughts, experience that your
thoughts are floating to the surface, now imagine that they are
dissolving...
Allow quietness and peace to fill your mind - as if you were listening to
silence inside the temple of your mind...
If any sensation or thoughts come to distract you, simply let them pass
through your mind...
Then return your attention to the quietness in your mind...
Acknowledge your inner tranquility with a quiet thought, "My mind is now
relaxed, and I feel more peaceful"...
After a few minutes, bring your awareness back to the room in the present
moment.
*Tomorrow we shall explain some of the precautions one can take while doing
this meditation, to make it successful.*
Referring to yesterday’s meditation, *when you sit to meditate, choose the
quietest and most peaceful place you can find, either in your home or in
your office or anywhere else, preferably in a place that you do not use very
often.* If this isn't possible, sit where the objects in the room around
you won't divert your attention. If you can, set this place aside purely for
the purpose of meditation. You could also choose to sit in the proximity
(closeness) of nature. Start with ten or fifteen minutes. Then gradually
increase the time. Soft or subdued lighting will help as will some soft
background music of your choice.
The basic meditation, explained yesterday, is simple to do, relaxing and
energizing, and easy to integrate into your busy schedule, whether at your
workplace or home. All you need are three or four minutes anywhere, any
time. Note, how you consciously use your mind to relax your body. Once
your body is relaxed, it allows you to give your mind with positive,
unbroken attention. The more you practice this meditation, the easier it
becomes. Eventually you won't need to work through your body, muscle by
muscle - it will relax almost instantly with just one thought. *This basic
mind-body relaxation experience is the foundation for advanced and deeper
meditations.*
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