Look upon "meditation" as reflection or even contemplation.
It is simply a moment in time you can find for yourself in your busy world.
This program is designed to get you started on techniques you can teach yourself.
In Section 1 you will learn hoe to sit to sit upright, comfortably and still for short periods of time.
How to use simple breathing to help you raise your levels of attention and the ability to concentrate.
My podcast Simple Meditation is a less than 15 minute must listen in order to get the "feel" of what to do.
After a short period of practice you will want begin to learn to have a deeper understanding of your body, your mind and your world.
For decades I used these simple exercises to help me to get to know my private clients a little better very successfully.
In Section 2 you can take a look at your lifestyle.
How to identify and then mange your feelings and thoughts with the Emotion Grid.
See what character traits you have using the Virtue Register Scale.
Your Positive and Negative Life Influencers Past and Present
Your Inner Monologue
Your very own Mind Map
Using the mind training techniques of meditation to help you understand address them.
​
Your upper body needs to be perfectly upright and balanced so that when you complete
your meditation you should feel no muscular stiffness in your back.
Your abdominal muscles and those of the lower back should be completely relaxed
and not be responsible for your upright posture of your upper body.
It is entirely a balanced alignment of the spine.
​
It doesn't matter whether you are sitting on a cushion on a floor, on the edge of a seat, or kneeling on a stool.
Your knee needs to be below the line of your pelvis - to an angle of 5º/10º which as you can see rotates your pelvis forward slightly.
This makes the lower lumbar vertebrae a little more concave and the muscles of your lower back a little softer.
Which allows you to raise your rib cage in a gentle upswing, making the lower lumbar even more concave.
Without moving your shoulders, extend the head slightly forward and then backward until a gentle stop is reached with a natural lowering of the chin.
Your thighs should not be at 90º to the upright body.
​
In this position your muscles of the Torso become totally relaxed.
You can "feel" it happening.
From the neck to the shoulders - the upper chest - the shoulder blades - the upper arms - the mid-back - the abdominal muscles and the lower back.
All of your muscles become relaxed and soft and do not feature in supporting your upright spine, as long as you maintain this posture.
Your entire musculature of the upper body appears to feel as if they are all "hanging" from the skeletal frame.
PLEASE LISTEN TO THE FULL PODCAST BEFORE YOU BEGIN TO PRACTICE.
​
​
​
​
​
​
​
​
​
​
​
​
​
​