1. Settle into your meditation sanctuary with some deep breathing to calm your mind and body. Most people prefer the lotus or half-lotus position. If you prefer you can also meditate while sitting in a chair or lying down. If you like you may even float on or in water found in a bath or pool.
2. Straighten your back without straining your body to do so. Your muscles and joints ought to be relaxed, or in a position to become relaxed. If you are straining yourself to be in a position stop and work on finding an arrangement is not stretching or compressing any part of your body. Stretching and contortion is a different practice.
3. Support your hands so that they are supported and do not strain your shoulders or you’re the muscles between your shoulder-blades. Most commonly people use a mudra, or hand position, with overlapping, not inter-twining, fingers at rest in-front of thumbs touching at the tips.
4. Roll your shoulders back to open your chest. Do not pull your shoulders back and strain your body, the goal is to open your chest to allow your lung capacity to be as large as possible.
5. Maintain the best angle of your head for clarity and breathing. With the back of your head relaxed with your chin tucked so that your neck is long and open all the strains will be neutralized.
6. Relax your facial muscles. Review each of your features on your face and release any tension.
7. Begin.
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