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Meditation Practice Tools
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 | "I've put Sukala's meditations on my iPod, so I can listen to them anytime. It's a great way to calm my mind and live in the moment." Carol Wagner, Realtor - N. Vancouver, BC |
These meditation practice tools are the foundation of your meditation practice. Trust your intuition to show you where to start. If you have questions as you try them, don't hesitate to contact me!
Enjoy and experiment with the following basic meditation tools.
And remember, meditation is for joy!
6 Meditation Practice Tools
Please see the notes at the end of TOOL #6 of meditation practice. They suggest how to maximize the results of these tools. As you try them out, I encourage you to adjust them to your personal needs and preferences.
Why do you want to meditate? You may have heard ... The average person on the street thinks meditation is a waste of time or weird. She hasn't felt the sensation of a butterfly's wings in her heart, or the feather-like touch of love across her face in meditation ...
As you begin meditating regularly, sooner or later your family or best friend will want to know why. And unless you're clear about why you do it, well, you can kiss your meditation practice goodbye. It won’t survive. You'll miss out on the highest human fulfillment that you sense is easily within your grasp.
Take a moment now to jot down a word or phrase, stating your ‘WHY’.
TOOL #2. The foundation of your meditation practice tools is POSTURE
Each time you find 1-5 minutes to meditate, go ahead and do it. You never know what unexpected thing may happen. Live like a warrior ... always prepared for the unexpected and for your own death.
GOLDEN TIP: At the start of meditation, use the first one or two minutes to allow your body to ‘settle’.
As you sit, you may notice sensations that you normally ignore, such as tense shoulders, stiff lower back, or achy eyes. Acknowledge any discomfort or pain. You can breathe into it. When you're ready, move on.
Sitting on the floor (legs crossed) or in a firm chair, feet on floor, align your posture. Let your spine rise naturally from the pelvis.
You may want to try this now: Act as if there is a cord coming out of the center of your chest, being pulled straight up by an invisible loving hand... Notice how your shoulders drop, your chin may drop slightly toward your heart, and your tummy tones itself effortlessly. This is what I mean by ‘aligning your posture’. To make the best of your meditation practice, at the beginning of each meditation remember the image of the cord coming from the center of your chest. |
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TOOL #3. Most well known of the meditation practice tools is the breath
Breathe in a little more slowly and deeply than usual... breathe out slowly and fully...
Repeat this 4 times or more. Let it be comfortable at all times. If it feels forced or unnatural, adjust your breathing until it is comfortable. Your breath should never feel forced or controlled.
GOLDEN TIP: Be aware of your breathing and your body simultaneously. Focus on each breath. At the end of each cycle (one inbreath, one outbreath) imagine your body sinking more deeply into the chair or floor... Imagine your arms becoming heavy... Sense ... roots coming from your feet and going deeply into the ground or through the floor...
Would you like to discover a simple meditation technique? You can practice it anywhere and anytime you feel stuck, anxious, stressed or upset.
Fill in the form below to receive as a gift from me a Guided Meditation download. It will restore your calm & balance and re-energize you for the next task. As a bonus, you will also receive 7 Easy Meditation Tips--one a week. You'll love them, they are practical and quick. You'll feel more peaceful, focused, and relaxed.
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