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Taoist meditation - the breath & navel meditationMeditation guideThis is one of the oldest recorded meditations in both china and India and is a great meditation for beginners to practice. This meditation works with the breath in the nostrils and focusing on the expansion and contraction of the abdomen. This Taoist meditation is a great way to help one focus and bring the thoughts inward onto ones self. How the meditation is performed * Make sure that you are wearing comfortable clothing which won't restrict your breathing and sit on the floor; you can use a cushion if this makes you feel more comfortable or use a small stool to help maintain a comfortable posture. * Adjust your body's balance until your in a comfortable position, lift your tongue up so the tip of it touches the palette with your mouth closed. * Let your eyelids close gently, begin to breath naturally in through the nose drawing your breath deep down into the abdomen. * Let the air out back out through your nose making sure the exhalation is long and smooth, make sure all the air goes out of your lungs. * Focus your mind on the feelings of your breathing, letting all other thoughts and feelings leave your mind completely. * Focus intently on the gentle breeze you can feel in your nostrils as you breathe deeply in and exhale out to the fullest. * Focus on how your navel rises and how your abdomen gently rises and falls with each inhalation and exhalation. * Imagine your abdomen like as balloon expanding with each breath you take in and contracting with each breathe that leaves your body. * From time to time be aware of your posture and adjust it if necessary to remain upright and well balanced throughout your meditation. * If you find that your attention starts to wander away from your breathing then gently bring it back to focus. * Sometimes focus can be helped by actually counting the breaths in or out silently until you have managed to gain focus or even throughout the entire meditation. * Build up from a 10 or 15 minute session to a 30 minute session over time, the more you practice the meditation the easier you will find it to gain focus and train your mind not to wander off into other thoughts. * Aim to build up to 30 minutes twice a day. |
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