Meditation—A Way to Become Physically, Mentally and Metaphysically Fit, Part VII
This is Part VII of an eight part mini-course in Meditation in which I discuss the benefits of Meditation, how to best do it and then lead you in a guided meditation. In order to get the most out of these blogs and podcasts, it would be best for you to go back and start with the first blog entry on June 25.
What follows in my next two blog posts is the text of the abdominal breathing meditation which I have recorded as the July 20th Podcast. Feel free to either listen to my recording or make your own. As well, read through the text below to get a feel for what you can do to calm yourself down during the day.
Close your eyes now and get nice and comfortable... First thing I would like you to do is to just become aware of your physical body. Notice your feet, how and where they touch the floor. Notice, as well, how you are sitting in your chair, where your body touches the chair and the placement of your arms...
And now become aware, as well, of your whole body. Do a body-scan from the top of your head down to the bottoms of your feet. Just notice if there are any areas that are tight or tense or sore. Or maybe there are areas that feel relaxed. Just have an awareness, not a judgment. Just an awareness of how your body feels…..
Become aware, as well, of your mood, just an awareness of it, don’t try to change it…. And your energy level, just an awareness, an objective awareness of how you are right now.
And now I would like you to place your attention on your abdomen and your breathing. I would like you to notice as you breathe in that your abdomen expands slightly. And as you exhale, your abdomen contracts slightly. Now don’t force a change in your breathing pattern in order to expand your abdomen; I’m not asking you to change anything, just notice it. Breathing in, the abdomen expands slightly. Breathing out, exhaling, the abdomen contracts, slightly.
So just continue to be aware of your breath, your breathing, your abdomen expanding and your abdomen contracting. Just have an awareness of your breath, your breathing. If there are any distractions or noises that you might hear in the background or foreground, just ignore them. Any thoughts that may come to your mind now; just ignore them, they are not important. Or even any emotions that might bubble up; just ignore them, let them go, let yourself be still and let yourself be quiet.
What I would like you to do now is to begin to see if you can do ten full breaths, a full breath is one inhalation and one exhalation, without getting lost in your thoughts. Find your own rhythm and just see if you can do ten full breaths without losing track. Breathing in, breathing out, without getting lost in your thoughts, emotions or any distractions. Just be present within the stillness of yourself, for it is in that stillness that you will find the real you, that is, a human “being” and not a human “doing.”
This is Part VII of an eight part blog.
Please go to the following link if you have interest in my new book on Meditation and Intuition: http://www.MagicalKeystoSelfMastery.com/
As well, if you have interest in my Meditation CDs, please go to the following link:
http://www.LearnMastery.com/AudioTapesByYanni.htm