Books & Music
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
News & Politics
Religion & Spirituality
Travel & Culture
TV & Movies
Beginning Sitting Meditation on the Breath
After you’ve picked a time and place to sit in meditation you’ll probably be thinking how to begin the quiet time. Here is a plan that will get you started and serve as a regular meditation ritual for the long term:
If you are sitting on a cushion facing an altar or just sitting on a cushion anywhere such as the floor or a firm bed or the beach then fold in your legs tailor style. Sit up straight. Clasp your hands in your lap or lay them palms up or palms down on your thighs.
If you are sitting on a chair plant the soles of your feet firmly on the floor, and fold your hands in your lap or lay your palms on your thighs face up or face down.
Do not lean back in the chair, but rather, keep your back straight to facilitate meditative breathing.
Throughout your meditation breathe in a regular and even pattern, such as one count to breathe in and one count to breathe out. Do not hold your breath at any point.
Before going further, silently say a prayer voicing your requests. It is the highest prayer to give thanks for what you have, and request what is for the highest good to flow into your life, rather than request a particular object.
Close your eyes and begin the listening part of your meditation, the quiet time. Pay attention to your rhythmic and even in and out breathing. If your thoughts wander as soon as you realize it bring your attention back to following your breath.
A huge benefit of even breathing and tracking your breath is it calms your body and mind. Cares of the world don’t have room to enter and the body relaxes.
After a period of time bring your attention back to the present and think an appreciation for someone or a pet you love. Mentally extend this thought to family, friends, the planet and universe. In the larger sense we are a big family of the world.
To finish your sitting meditation take a deep breath in and slowly release it; stretch out and go on with your day. Now would be a good time to reflect on any changes you’d like to make to improve yourself.
I invite you to join me in a daily group cyber meditation for personal and planetary peace. Click the article here to read about it.
Meditation Lessons for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
Meditation for All Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
Sign up below or in the right-hand column for our meditation site newsletter. It only requires your email address and is never given out or sold to anyone. If at any time you wish to stop receiving it, each newsletter contains a link to unsubscribe. Each person must sign up themselves. We can't sign up for you. It is an easy way to keep abreast of new articles on the meditation site. Make meditation part of your daily routine and let the bellaonline meditation articles help you select just what kind of meditation is right for you, whether you are a child, teen, or adult, a beginner, or advanced practitioner.
Article by Susan Helene Kramer
| Related Articles | Editor's Picks Articles | Top Ten Articles | Previous Features | Site Map
Content copyright © 2015 by Susan Helene Kramer. All rights reserved.
This content was written by Susan Helene Kramer. If you wish to use this content in any manner, you need written permission. Contact Susan Helene Kramer for details.
Website copyright © 2015 Minerva WebWorks LLC. All rights reserved.