In the third phase
of meditation the participants are ready to understand and use the
top level meditation techniques. Now
they are quite seriously interested in learning meditation techniques.
Now you can either sit on the chair or use a cushion. Should you prefer a cushion then sit comfortably with crossed legs and keep your hands resting on your thighs. You can sit on a cushion or use a chair according to your convenience. Remember that the back of a chair should be straight. You need to sit straight upright with your feet touching the floor. Try to keep your spine straight. Remember that there should not be any tension in your neck. You should sit comfortably however this posture should not let you fall asleep. Make sure that you can remain stable in this posture during practice.
Actually your gaze should focus a couple of inches in front of your nose. On this position eyes remain half open. At the beginnings gently close your eyes while meditating. Open eyes may distract you. Once you get familar with this process you can keep your gaze towards nose.
Once you settle down in this position then start slowly focusing on your breath. Don't try to control it. Breathe naturally. Just feel the tough of your breath above your upper lip, through your nostrils. You will see that breath is going out and coming in. Let it go out and come in by its own pace. Just feel it. Focus your attention to the rhythm of your breath. This practice helps you feel your subtle emotions. These feelings become subtle as you go ahead in your practice.
Think about the thoughts coming in your mind. Try to look at them as third person. Do not get attached with those thoughts. You will see that these thoughts are coming and going away. Don't judge them. Do not label them. Just observe.
Try to feel your feelings while breathing. Try to see the link between your breathing rate and your feelings. If you think about something annoying you, your breathing rate automatically increases. If your thoughts are about something that calms you, your breathing rate automatically goes down.
If you are not confident enough you may also join some courses of meditation at the beginning to understand it properly. You can find some CD or tapes to follow the instructions. You can practice with a partner or perhaps in a small group if you feel it difficult practicing alone.
It is advisable practicing twice daily for fifteen to twenty minutes. You may practice it, in the morning and evening when you are in a relax state. But even you practice once in a day, it's sufficient. You can begin with fifteen minutes and slowly increase up to half an hour. There is no harm in doing it for more than thirty minutes however in the beginning it might not be possible for you. Once you get settle in the practice, your mind will instruct you about the time. It will instruct you about the things suited to you.
Now you can either sit on the chair or use a cushion. Should you prefer a cushion then sit comfortably with crossed legs and keep your hands resting on your thighs. You can sit on a cushion or use a chair according to your convenience. Remember that the back of a chair should be straight. You need to sit straight upright with your feet touching the floor. Try to keep your spine straight. Remember that there should not be any tension in your neck. You should sit comfortably however this posture should not let you fall asleep. Make sure that you can remain stable in this posture during practice.
Actually your gaze should focus a couple of inches in front of your nose. On this position eyes remain half open. At the beginnings gently close your eyes while meditating. Open eyes may distract you. Once you get familar with this process you can keep your gaze towards nose.
Once you settle down in this position then start slowly focusing on your breath. Don't try to control it. Breathe naturally. Just feel the tough of your breath above your upper lip, through your nostrils. You will see that breath is going out and coming in. Let it go out and come in by its own pace. Just feel it. Focus your attention to the rhythm of your breath. This practice helps you feel your subtle emotions. These feelings become subtle as you go ahead in your practice.
Think about the thoughts coming in your mind. Try to look at them as third person. Do not get attached with those thoughts. You will see that these thoughts are coming and going away. Don't judge them. Do not label them. Just observe.
Try to feel your feelings while breathing. Try to see the link between your breathing rate and your feelings. If you think about something annoying you, your breathing rate automatically increases. If your thoughts are about something that calms you, your breathing rate automatically goes down.
If you are not confident enough you may also join some courses of meditation at the beginning to understand it properly. You can find some CD or tapes to follow the instructions. You can practice with a partner or perhaps in a small group if you feel it difficult practicing alone.
It is advisable practicing twice daily for fifteen to twenty minutes. You may practice it, in the morning and evening when you are in a relax state. But even you practice once in a day, it's sufficient. You can begin with fifteen minutes and slowly increase up to half an hour. There is no harm in doing it for more than thirty minutes however in the beginning it might not be possible for you. Once you get settle in the practice, your mind will instruct you about the time. It will instruct you about the things suited to you.
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