Meditation

HOW TO DO MEDITATION PROPERLY ?

Meditation Practice : 

You can do this breathing exercise in a variety of positions-sit in a chair with your back straight and feet on the floor, sit cross legged on floor, pillow or chair. Place palms of hand on lower abdomen about 2 to 2.5 inches below navel.Breath gently, slowly, quietly and deeply into the lower abdomen. Feel the abdomen expand with the in breath or gently push abdomen out. Feel the abdomen contract with the exhale or gently contract abdomen.

The next step is to feel the air filling your abdomen, then pushing out the rib cage and finally the chest. upon exhale feel the abdomen contract and then the rib cage and chest. You can pause at the end of the inhale and exhale. Do not pause so long that you struggle to catch your breath. Proceed gently and slowly while observing the process.

While meditating it is the best to use this breathing process in sitting or standing posture. For relaxing and sleeping, use this breathing technique by laying down.

A Mindfulness Meditation :

Pay attention to some aspect of the breathing process like abdomen rising and falling or air in and out of nostrils and notice what you experience. Return to the breathing process when your mind wanders. Accept and acknowledge wherever  your mind wanders to. Don't judge, just be aware. Practice the above technique on regular basis on fixed time.