How to Meditation Peace Ful.
Meditation
1. Allow
the head to fall forward on the chest. Breathe deeply in and out three-time.
Return to the upright position.
2.
Allow
the head to tip fully backward. Breathe deeply in and out three times. Return
to the upright position.
3.
Tip
the head as for as possible to the left. Breathe deeply in and out three times.
Return to the upright position.
4.
Tip
the head as for as possible to the right. Breathing deeply in and out three times.
Return to the upright position.
5.
Allow
the head to fall forwards, then move it in an anti-clockwise circle three
times.
6.
Repeat
the last exercise, moving the head clockwise three times. Return to the upright
position.
7.
Breathe
in through the nose with a number of short, sharp intakes until the lungs are
full. Hold it a moment, then suddenly exhale through the mouth with a “huh”
sound. Do this three times.
8.
Breathe
in slowly and fully through the right nostril (hold the left one closed if
necessary), feeling the stomach balloon out as you do so. Hold it a moment,
then exhale slowly through the mouth, flattening the stomach as you do so. This
exercise moves all the stale air from the bottom of the lungs. Do this three
times.
9.
Repeat
the last exercise, this time breathing in through the left nostril and out
through the right nostril. Do this three times.
If you were
sitting, now you can lie down (keeping the spine straight).
Meditation 2
Relax your body
while breathing deeply. As you inhale and exhale, do the following:
1.
Release
all tension from your legs, starting with your toes and the soles of your feet,
then move upwards, relaxing your ankles, calf muscles, and shins. Relax your
knees, then focus on your things.
2.
Relax
your hips and waist, your abdomen and lower back, then move up the spine to
your upper back. Relax your lungs and chest.
3.
Relax
your shoulder and arms, elbows, wrists, hands, and fingertips.
4.
Relax
your head and all the muscles in the neck. Relax your jaw and face muscles.
Relax your eyes and forehead. Release all tension from the crown of your head.
5.
Scan
your body. If you feel any remaining pockets of tension or pain, imagine, as
you breathe, that your breath is connecting with the tension elsewhere in your
body and is taking that tension away as you exhale.
6.
Relax
your mind. Let any thoughts, worries, or concerns from the day drift away as you
exhale.
7.
Release
any unwanted feelings, emotions, and memories as you exhale.
8.
Look
into yourself and find inner satisfaction and peace of mind.
This Article is
taken From Read Me
Written by Arshad. A
