Some people practice meditation by sitting for half an hour, forty-five minutes, or a longer period. Here, I only ask you to sit for two or three minutes. After that, if you find that kind of meditation is too pleasant to stop, you can go on as long as you like.
If you have an altar at home, sit near it. If not, do it in an appropriate place, for example, in front of a window that faces outside. Sit on a cushion with your legs comfortably crossed in front of you and your knees resting on the floor; this is a very stable position with three points of support. Firmly seated, relaxed, you can stay like this for a long time without your legs going numb. Try cushions of different thicknesses and widths until you find the one that best suits your body.
If you wish, burn a stick of incense to create a sacred atmosphere. Hold the incense in your hands with serenity and concentrate your whole being on lighting it and placing it in the censer. Burn the incense immersed in concentration and full awareness. Your whole being is there, fully present, as you light the incense.
As you sit, make sure your back and neck are in a straight line, but not rigid or tense. Focus your attention on the breath as it flows first into, then out of, your belly and chest.
You can then state the following affirmations:
- As I breathe in, I feel my breath go into my belly and chest.
- As I breathe out, I feel my breath flow out of my belly and out of my chest.
- As I breathe in, I am aware of my whole body.
- Breathing out, I smile at my whole body.
- Breathing in, I am aware of some pains and tensions in my body.
- Breathing out, I release all pains and tensions in my body.
- Breathing in, I feel good.
- Breathing out, I feel light.
You can practice this stanza many times throughout the day, at work, or at any time, to regain a sense of spaciousness, relaxation, and lightness.
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