Steps to Meditation
Sit upright in a chair; back straight, buttocks up against the back of the chair. Feet are flat on the floor; legs are square to ground. Make sure you are comfortable.
Back is straight; head is somewhat down, (45°); palms open upward on your legs or to the side – it depends on the chair being used.
Close your eyes and start to breathe. Each inbreath is the same duration as the outbreath.
Relax the muscles in the forehead. Let go of the tension.
Breathe deeper into the body. Remember to pay attention to the duration of in and outbreath.
Become aware of the breath. Let your mind follow it, or be carried by it. As you breathe in, follow the breath into the depths of the body. As you breathe out follow the breath out.
Breathe deeper into the pelvic region and upper shoulders.
Follow your breath past the upper legs into the lower legs, feet and toes; upper shoulders, down the arms past the elbows, past the wrists to the fingertips.
Breathe even deeper.
Follow your breath into your whole body and mind. Breathe in purity; breathe out all of your tensions.
Breathe deeper. Imagine every cell in your body is breathing.
Breath connects with spirit and becomes one. (This will be a noticeable achievement, as your whole body seems like it is breathing!)
Start to return your breath to normal. Your breath is still deep and it feels like your whole body is still breathing.
After about 20 seconds bring your awareness to your toes. Pull up the tiredness (made of energy) with your mind. I liken it to putting on whole-body panty hose, which I have never done thank you very much. Pull it up, past the ankles, feet, lower legs, calves, knees, upper legs, thighs, buttocks, belly, lower back, abdomen, middle back, solar plexus, upper back, past the shoulders to the base of the neck.
Bring your awareness to your fingertips. Pull up the tiredness with your mind past the fingers, the palms, wrists, forearms, elbows, upper arms, past the shoulders to the base of the neck, connecting it with the other tiredness.
Bring your awareness to the top of your head, the crown. Open the top of your head with your mind (pretend). Use whatever technique you want, as long as it works. I have used a trap door, tying it down when necessary. It can be a window, door, gate, hole or tunnel, or whatever you like.
Bring your awareness of the base of the neck and continue to pull up the tiredness. Pushing and pulling up the tiredness past the neck, past the chin, the nose the eyes, the back of the head, to the top of the head.
Push and pull the tiredness out of the top of your head. This is where things can get interesting. I have had the tiredness come out in the form of suitcases, trunks, fishing nets, laundry, dirty water, oil like substance, dead fish, geysers, lotus flowers, etc.
Once that is accomplished, you can sit in your body wherever you would like. For example, to get me in touch more with my heart, my meditation teacher had me sit in my heart. If done correctly, this can be an extremely powerful method of communicating with the body and senses.
After several days of sitting in my heart, I noticed that I was listening and looking through my heart in conversations with people. The heart was filtering my sense of expression.
Other places to sit are inside of the forehead, the lungs, the eyes, the ears, the chakra regions, and wherever you would like in your body. A good site to find out more about the chakras is: www.zenith-healing.com. See the section on an Introduction to the Chakras. It is very informative.
It is best to maintain the meditation for about 17 minutes. Use a timer if you would like. 3 minutes for breathing, 17 for the meditation = 20 minutes total.
Repeat each session, as often as you would like; though, I do not recommend doing it right before bedtime. This is due to the energy boost you will receive from each session. I have been kept awake countless nights in my search for home, truth and peace through meditation.
Remember you can use the 3-minute pulling up of the tiredness anywhere and at anytime when needed. It provides a powerful and simple method to get back in touch with your senses, and removing the energy blockages that weigh the mind down. Of course, this does not include the meditation, but it works!
This is just the beginning, believe me!