Purpose: Teaches you how to steady your breath and calm your heart. Awakens inner joy and sense of peace.
Sequence:
1. Sit comfortably in a chair with your feet grounded flat on the floor and spine erect. Rest your arms in your lap with the palms turned up. Relax your shoulders and face. Eyes are gently closed, relaxed and turned upwards to gaze at the point between your eyebrows. Try to keep your body and eyes very calm and still.
2. A few times deeply exhale and inhale. Become aware of your breathing. Breathe in very slowly through the count between 4-12, hold the breath for the same count you inhaled for, exhale for the same slow count and hold again for the same count that is comfortable for you.
3. Be focused on the way the breath feels, how and where it moves, feel the relaxation it bring to you. If your mind gets distracted, lovingly guide your attention back to your breathing
4. Practice Mindfulness Meditation for as long as you like.
There is a wonderful Sri Lankan guided meditation resource page online. Thank you David for sharing the link with us. Namaste
