Meditation Techniques

Meditation1: BREATH

Sit down with your back straight but relaxed, so that your posture remembers your intention to remain fully conscious and awake.

Close your eyes or look down. Begin by being aware of what is happening in your mind right now. What is the climate, the mood of your mind now? What are you thinking of, how are you feeling?

Pause

Observe these thoughts without trying to change them, without judgments, without criticism, just be aware with an open and kind posture of what is the mood of your mind at this moment.

Pause

When your attention turns to other thoughts, memories, tasks, worries, kindly redirect your consciousness to your breath.

Pause

Observe how your breathing keeps you in the present moment, at this precise instant// it is not possible to breathe yesterday’s air, nor is it possible to breathe tomorrow’s air.

Pause

Go back to your breathing, go back to the present, go back to being present in your body and in your breathing.

Pause

Now settle your attention to your body, //note your posture, the expression of your face, the sensations in your skin, the sensations inside your body, observe if there is any tension, there is no need to change it, just observe. // Focus on the sensations you feel in your body, just as you feel them, now, at this precise moment.

Pause

Now that you are aware of how the mood is in your body and in your mind, concentrate on your breath.

Pause

Bring your attention to how your chest and abdomen go up and down with the flow of your breath.

Pause

Meditation2: BODY SCAN 10 min.

We are going to go through our body several times in a conscious way.

From bottom to top, from top to bottom, from bottom to top again… our body loves being the centre of attention, just as do. The attention is a very powerful form of energy. To do this exercise sit down, with your back straight but relaxed, so that you remain conscious throughout the exercise and do not stop being aware of your body

Gong Pause 15’’

Start with two or three slow, deep breaths, fully conscious and aware.

20”(time to breathe)

Shift the attention to the position of your body

Note the space that your body occupies

Notice the space your body does not occupy, the space where your body is, the space your body touches. 10′ (pause)

Notice the breath in your body, don’t change it, your body knows perfectly how to breathe, just observe, just feel,

25’’(pause)

Now let’s start going through our body. At some point your mind may wander away and you will discover that your consciousness has followed your thoughts. When you realize that this has happened, simply bring your consciousness back, with kindness but firmly, to the part of the exercise and of the body we were focusing on.

Pause 5 ‘’

Now shift your awareness to your feet.

Pause 5”.

Note the soles of your feet, the toes of your feet, the instep, note your feet, the right, the left, both feet,

10” pause

Now bring the attention to your ankles, your lower legs, your shins at the front, your calves behind,

PAUSE 10’’

Now notice the knees, at the front,  at the back, thighs, at the front, at the back,

Notice now your legs and your feet,

Now shift your consciousness to your hands, note the palms of your hands, the fingers of your hands, the fingertips, the back of your hands, feel your hands, the left, the right, both hands.

PAUSE 5’’

Now shift the awareness to your wrists,

to your forearms, the outer part, and the inner part which is next to the body.

Now notice your elbows, the outside, the joint and the inside, their fold.

Now notice the upper part of your arms, the outer part, the inner part and the armpit.

Feel your arms and hands. 18”Pause

Now shift your awareness to your hips, note your hips, your buttocks, the lower part of your back, sacrum and lumbar, now the middle part of your back, the dorsal, and the upper part of your back, the shoulder blades and the shoulders. Also note your spine from the sacrum to the base of your head. Focus your attention on your whole back.

15” Pause

Now bring your consciousness to your pelvis, your abdomen, notice the breath in your abdomen, how your abdomen goes up and down gently as you breathe.

If there is any internal sensation in your abdomen, just feel it.

20” pause

Notice now your chest, the breath in your chest, Feel how your lungs are full with air and then empty when you breath. 5’’

Perhaps you can also feel your heart beating. If you don’t feel it, it’s perfect, but if you feel it, then focus your attention here for a moment. Even if you don’t notice it, bring your consciousness to the center of your chest for a moment.

Shift now your attention to your throat… your neck…. Your head…the sides of your head, …….the back of your head.. the top of your head, the crown… feel your head.

10” pause

Bring your attention to your face, your forehead, your eyebrows, your eyelids, your eyes, …., your nose and the air going through your nose when you breathe, as it is fresh and dry when it comes in, warm and humid when it comes out.

Pause 5”.

Bring your attention to your ears, ….your cheeks, ….your jaw, ….your tongue, …. feel all your face.

Pause 15”.

Now notice your whole body, from head to your feet,

Pause 15”.

Notice your body and the breath in your body. Keep your consciousness there for a moment.

Pause 60”.

Now we will go through the body again.