(Source:pinterest.co.uk)
Acknowledging many different types and techniques of meditation this is but one of the technique.
Find a quiet space, sit down with spine erect but not too stiff and close your eyes (keep your eyes closed throughout the meditation).
STEP ONE: Prepare your body (~1min)
Let’s release some endorphin (pain relief hormone) and get rid of stresses by tightening and releasing our body muscles. Starting with feet tighten feet, calf muscles & knees, hold and release. Similarly tighten thighs & hips, hold and release. Now tighten stomach, chest & back, hold and release. Finally, tighten your shoulder, hand and make a strong fist, hold and release.
STEP TWO: Prepare the mind (~1min)
Let’s release some serotonin (happiness neurochemical) with Attitude of Gratitude.
http://www.worldometers.info/
For next couple of minutes feel (or say it in your head) how grateful you are for your life, 5 senses that let you experience this world, your friends and family, and anything you feel you are lucky to have in your life right now. For this you could say it in your head something like – I’m grateful for every cell of this body for keeping it well and healthy for so many years......I’m grateful for this very moment for giving me this opportunity to practice meditation and to know myself. THANK YOU!!!🙏🏼🙏🏼🙏🏼
Now the body is relaxed & mind is peaceful.
STEP THREE: Breath Meditation (~3.5min)
Now focus your entire attention around the nostrils and observe (feel, be aware) each breath as it goes in as it comes out. Mind will wander away in many trains of thoughts but just simply bring your attention back to the breathing. I know it’s easier said than done but with practice we can be the master of this mind eventually. Each time mind wanders away simply pull your attention back to breathing. Persistence without frustration or anger is the key.👍🏼👍🏼👍🏼
STEP FOUR: Body Scanning Meditation (~3.5min)
As the mind goes deeper and concentration becomes stronger start this step. For this focus your attention to the feet, calf muscles & knee just feel those part or feel any sensation e.g. pain, warmth, itch or just feel those parts. Now mover your attention to thighs & hips and just feel those parts or any sensations there. Slowly move your attention to stomach, chest & back, feel those parts or any sensation there. Finally, mobe your attention to shoulder, hand & head and feel those parts. Now move your attention downward from head to feet (same as previous but in reverse order). Once you have reached to feet move backward from feet to head - keep moving like that for couple of round.
STEP FIVE: Compassion Meditation (~1min)
Finally finish it off with love & kindness towards yourself and others. For this you can say in your head something like...May I be free from suffering ....May I be full of peace and happiness...May all beings be free from suffering.....may all beings be full of peace and happiness....I pardon everyone who may have hurt or harmed me knowingly or unknowingly.....I seek pardon from everyone whom I may have hurt or harmed intentionally or unintentionally.....,
You can do this meditation for 10 minutes or half an hour or an hour as you see fit - just adopt the timing on each step.
Wish all steemians peace and harmony!!! 🧘🏼♂️🧘🏼♂️🧘🏼♂️
(References: isha.sadhguru.org, www.eckharttolle.com, headspace.com, Vipasanna)