stillness practice using breath
Meditation is easy in theory but fiendishly difficult in practice—unless you can give your mind a vehicle for moving inward.
By Rolf Sovik
Once your meditation posture feels relaxed and comfortable, try these five simple steps:
1. Become aware of your breathing. Feel the sensations of cleansing and nourishing that accompany each breath.
2. Relax your abdomen and rib cage so that your breathing flows effortlessly.
3. Weave each breath smoothly into the next, letting the breath flow without jerks or pauses.
4. Continue observing your breathing until you feel your nervous system relax. Maintain the smooth flow of breathing even when distractions disturb your mind.
5. Try working with the mantra soham (pronounced “so-hum”). Link the sound so… to your inhalation and the sound hum… to your exhalation. Let the breath and mantra flow together in perfect harmony, until your mind rests in the sound of the mantra.
Now your meditation will unfold in the mantra sound (so…hum…). Bringing so…hum… to awareness provides the mind with a quiet resting place during meditation. Maintaining just a sliver of awareness on the breath, along with the mantra, will help your meditation unfold.
Meditation Timers and Alarm Clocks with Acoustic Sounds, Boulder, CO
Now & Zen
1638 Pearl St.
Boulder, CO 80302
(800) 779-6383
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