Basic Yogic Meditation

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How do I meditate?

Basic Yogic Meditation

Here is a basic technique in meditation for beginners: Sit cross-legged on a cushion, on the floor, with good comfortable posture. Press tongue to palate, close your mouth without clenching the teeth, and lower the eyelids. Breathe naturally through the nose, down into the abdomen and then exhale with a long and smooth breath. Focus your attention on "above and below" sensations. Above, concentrate on the breeze of air flowing in and out of the nostrils. Below, focus on the navel rising and falling and the entire abdomen expanding and contracting like a balloon with each inhalation and exhalation. You can choose to focus attention on the nostrils or the abdomen, or on both at the same time.

   

Comments

6/6/2007 8:03:03 PM
johnese said:

this was a calm and relaxing and i love doing it with my 11 year old daughter too she likes it to




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