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Teach Sitting Meditation - Breathing; Reflection
After finishing your talk on the practical applications of meditation it is time to move on to explain about technique.
To review the beginning lesson on theory and practical application click here.
Have everyone including yourself sit in a circle facing center. Either sit straight on chairs or on cushions with legs folded in comfortably. Fold hands in lap or rest them either palms up or palms down on the thighs. Close eyes.
Begin a pattern of even regular breathing without breath retention. An example is breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue for a couple of minutes. The counts can be repeated mentally until the pattern is established, then stop the counting while continuing the pattern throughout the meditation.
Pick a virtue and reflect upon its qualities. One way to dwell on a virtue is to mentally repeat it over and over, going deeper into its meaning with each repetition. Then spend some minutes thinking how to incorporate the virtue into your daily life. And, after the sitting meditation taking time to write out your plans in a journal or diary.
Finish your sitting meditation with a thought or thoughts of appreciation for what is good in life. By keeping a meditation journal you have an opportunity to follow your spiritual practice over time.
I keep my journal alongside my meditation altar and every so often pick it up and read through to see if the issues in my past are getting resolved and how I did finally find my answers and how to proceed.
Developing spiritually through giving appreciation is a blessing and a very worthwhile goal of meditation practice.
When you are ready, take a deep breath in, let it out, open your eyes, stretch out and continue on with your regular activities.
Part I. - Practical Application
Article by Susan Kramer; photo credit of author Stan Schaap
For offsite reading
Meditation 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.
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.
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