Tag: #Meditation

☆ Meditate Like The Buddha #4 : Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

Lesson 3

You have been practising watching your breath for some time now. Throughout the course of meditation, the practice of mindfulness on the incoming and outgoing breath remains essential.

• Ever mindful, breathe in. Mindful, breathe out.

Building on Previous Steps

Meditation is a systematic practice, learned step by step. These steps are not isolated; each builds upon the foundation laid by the previous ones.

Always begin by sitting with your legs folded crosswise, maintaining a stable posture, and watching your breath. Gradually, we will integrate new layers into this practice.

Becoming Aware of Your Body

As you breathe in and out, bring awareness to your entire body.

• Breathe in, experiencing the whole body. Breathe out, experiencing the whole body.

Keeping your eyes closed, scan your body inwardly, moving your awareness from the top of your head to the tips of your toes, and back again.

• As you breathe in, observe the body parts from top to bottom, and then from bottom to top.
• As you breathe out, repeat the process.

Do not linger or concentrate on any specific part. Simply let your awareness move slowly and steadily. Throughout this process, maintain mindfulness of your breath—both incoming and outgoing.

Relaxing the Body

As your awareness moves through the body:

• Breathe in, relaxing the whole body. Breathe out, relaxing the whole body.

When transitioning from one body part to another, consciously relax the area. Let go of any tension.

• Relaxing your body, breathe in. Relaxing your body, breathe out.

Integration

By now, you should be able to observe your entire body inwardly, with your eyes closed, while simultaneously watching your breath. As you breathe in and out, cultivate the ability to relax your body completely.

Practice this exercise for 10 to 15 minutes.

• Ever mindful, breathe in. Mindful, breathe out.

Exiting the Practice

When you are ready, gently open your eyes and emerge from meditation.

Structuring Your Practice

As you advance in your practice, you may divide your meditation session as follows:

1. Sitting in a stable position with eyes closed: 5 minutes
2. Watching your breath: 10 minutes
3. Becoming aware of your whole body: 5 minutes
4. Relaxing your whole body: 10 minutes

Total time: 30 minutes

This is a suggested framework for beginners. Feel free to adjust it to suit your comfort and progress. Flexibility is key.

© Jagat Singh Bisht

☆ Meditate Like The Buddha #2: The First step ☆ Mr. Jagat Singh Bisht ☆

Lesson 1 – The First Step

A journey of a thousand miles begins with a single step. The first step requires overcoming inertia; once taken, the other steps follow naturally.

Meditation is a lifetime’s endeavour. It is simple, yet not easy. Discipline, patience, and perseverance are essential companions on this journey.

Taming the monkey mind is no small feat. The body, unaccustomed to stillness, resists. The ceaseless inner noise makes silence and composure challenging to achieve. We are habituated to constant motion, glancing here and there. Sitting quietly with closed eyes feels unnatural at first.

And yet, our determination to meditate like the Buddha propels us forward.

 Preparing for Meditation

1. Choose Your Space:
   • Find a quiet location, neither too bright nor too dim.
   • Ensure it is well-ventilated, but avoid excessive wind.
2. Timing:
   • Early morning is ideal for meditation.
3. Attire:
   • Wear comfortable, breathable clothing. Use woollens or a shawl in colder weather.
4. Setup:
   • Spread a mat or carpet on the floor and place a small cushion to sit on.
   • Sit comfortably with legs folded crosswise.
   • Keep your back and head straight but relaxed.
   • Close your eyes and let yourself unwind.

 Settling into Stillness

• Begin by simply sitting. There is no urgency, no tasks to perform.
• With your eyes closed, listen to the ambient sounds around you. Passively observe without focusing.
• Turn your attention inward. Observe yourself without judgement.
• Allow everything to settle naturally. You are not required to ‘do’ anything. Simply be.

If discomfort arises:

• Adjust your posture as needed. If you feel like scratching or moving slightly, go ahead.
• Small irritations may surface—acknowledge them and let them pass.

After this initial phase of adjustment:

• Aim for calmness and stillness.
• Strive to remain as motionless as possible.

The first goal is to become accustomed to sitting in this posture. This foundation is essential for deeper practice.

Closing the Session

• When ready, gently open your eyes and rise from your seat.

This may feel like a humble beginning, but the foundation for a robust meditative practice lies in mastering the sitting posture. Your spine should be erect, your head aligned, and your eyes closed as you cultivate awareness.

Initially, aim for ten to fifteen minutes of sitting practice. Do not worry about achieving anything else at this stage. Once you feel confident and comfortable, we will proceed to the next step.

In the words of the Buddha:

“Sit down with legs folded crosswise, back straight and eyes closed.”

Remember, this is a step-by-step guide to meditation. Let us advance slowly and steadily, one breath at a time.

© Jagat Singh Bisht