How to meditate
Sometimes like daydreaming, sometimes requiring relentless effort; meditative visualisation is setting, trusting and maintaining course, moment by moment.
Beginning
With a straight spine sit crossed legged on a mat, cushion,
or comfortably on a chair if you prefer.
Take a few moments to settle, acknowledging how your body feels, allowing your hands to rest in your lap or on your thighs, and begin to notice your breath.
With closed eyes and a soft closed mouth place the tip of the tongue lightly behind the front teeth at the roof of the mouth and relax the jaw and tongue.
Ready, set your intention to form, feel, visualise, experience, explore and allow mental imagery and sensations that represent a rich positive resonance.
During
As you form and explore the inner experiences of your intention you will notice your attention drift to other thoughts, body sensations or external sounds. As you notice, gently acknowledge the change, and softly bring your focus back towards forming and reforming your intention.
From time to time you will also notice your posture and breathing. As you do, allow each to remain as they are, or brought gently back to a soft comfortable state.
As your experience continues, notice that there are subtle qualities to the experience that could be explored further.
Allow your yourself to investigate.
After a while you may become aware again of external time, sounds or sensations, [having not noticed that you were not aware]. As you notice, as with thoughts, gently acknowledge the change, and softly bring your focus back again towards forming and reforming your intention.
After a natural or designated period,
begin to bring your awareness around to returning to waking consciousness.
Returning
Acknowledging your experience, gently allow your focus to soften to bring your attention again to your posture, body and external sensations.
As you do, check in with and soften the spine, jaw, tongue and eyes and take a few slow breaths through the nose. And gently open the eyes and take a few moments to settle.
