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Meditation Basics

Quick start guide: You asked for the basics....

Seated:

  • Sit up tall with your spine straight
  • In a chair, plant your feet on the floor or sit cross-legged on a cushion
  • Envision energy flowing through your spine
  • Arms relaxed by your side
  • Palms up to receive or hands over your heart
  • Gaze out and up, slightly above the line of the horizon
  • Close your eyes
  • Breathe steady in and out

 

Standing:

  • Stand tall with your spine straight
  • Plant your feet on the floor about a foot apart
  • Feel grounded to the earth
  • Envision energy flowing up from the earth
  • Arms relaxed by your side, shoulders slightly back
  • Palms turned slightly outward to receive or hands over your heart
  • Gaze out and up, slightly above the line of the horizon
  • Close your eyes (or stare as if in a trance)
  • Breathe steady in and out

 

Laying Down:

  • Lay with your spine straight
  • Extend your arms and legs
  • Envision laying on the earth
  • Arms relaxed by your side
  • Palms turned slightly outward to receive or hands over your heart
  • Close your eyes
  • Breathe steady in and out

 

The key is to think about energy flowing in your body and spine. Your posture elongated and strong. (Like you grew an inch.)
Imagine your heart area open. Your body relaxed, especially your shoulders. Maybe palms open outward to receive.

Your gaze out and slightly up then in the darkness of your closed eyes.

Breathing in and out with ease and a steady rhythm.

These postures promote energy flow with a combination of ease and relaxation plus strength and intention.