Learn Meditation

First, Sit Upright

Sit upright with a straight spine, away from the back of the chair. Place your feet flat on the floor, and your arms, palms turned upward, at the joint between your thighs and torso.

Relax the Body

Do this Tense and Relax exercise to help you relax the body:

Inhale sharply through the nose, with 1 short and 1 long inhalation (double breath)

Tense the whole body until it vibrates with energy

Hold your breath and the tension for five seconds

Exhale forcibly through the mouth, with one short and one long exhalation (double breath)

As you do, throw the tension out

Repeat several times

Breathe Evenly

Inhale slowly, counting to eight. Hold the breath for eight more counts, then exhale slowly to the same count. Without pausing, inhale again — hold — exhale, each to the count of eight.

This is called the Measured Breathing Exercise. Repeat it three to six times.

You can vary the count according to your lung capacity, but always keep it equal during inhalation, holding, and exhalation. Finish your practice by inhaling deeply, then exhaling completely.

Hong-Sau Technique of Concentration

Now wait for the next breath to come in of its own accord. When it does, mentally say Hong (rhymes with song). This time, don’t hold the breath, but exhale naturally. As you do, mentally say Sau (rhymes with saw).

Hong-Sau is an ancient Sanskrit mantra (a mantra is a word, syllable, or group of syllables, which can convey spiritual power when pronounced correctly, often with repetition). It means “I am He” or “I am Spirit.” Try to feel that your breath itself is silently making the sounds of Hong and Sau.

Make no attempt to control your breath. Simply observe it as it flows in and out naturally.

In the beginning you may be mostly aware of the physical manifestation of the breathing process as your diaphragm and chest expand and contract.

As your breath grows calmer, however, try to become aware of its flow in the nostrils, then gradually transfer your awareness higher and higher in the nasal passages.

With the eyes closed, turn your gaze upward to the point midway between the eyebrows within your forehead. Concentrate there. This is the seat of spiritual consciousness in the body, also called the spiritual eye, or Christ Center. In time, try to feel the flow of the breath near the spiritual eye within your forehead.

Keep your gaze steady at the point between the eyebrows throughout your practice. Don’t allow your eyes to follow the movement of the breath. If you find that your mind has wandered, gently bring it back to an awareness of the breath and the mantra. 

Finish your practice of Hong-Sau by inhaling once through the nose, then exhaling three times through the mouth.

 

More Meditation : Art of Living