Meditation – Introduction
- Sitting posture and procedure -
First I should make sure that I am not disturbed during the meditation. I consciously set my inner clock for the time I have available for meditation. It should be 5 to a maximum of 30 minutes. I can do the meditation sitting, standing or lying down.
Meditation when sitting:
• I am sitting on a chair, the spine and head are in an upright position.
• The legs are standing completely relaxed next to each other.
• The soles of the feet are flat on the floor.
• The knee joints form a 90-degree angle.
• The hands lie on the thighs with closed fingers and palms down.
• The arms are close to the body and relaxed.
• I am centered.
• I command my mind mentally or loudly:
"Now I meditate. In this time I stay completely with myself. Everything else comes later".
• My face is relaxed with a "smile" and a soft look.
Duration of the meditation: 5 – 30 minutes
Before meditation I set the inner clock to the time I give myself. Everything that goes beyond 30 minutes is sleeping, not meditation.
Beginning the "conscious breathing":
• Through my slightly open mouth I exhale consciously - without inhaling before! I inhale through my nose with my mouth closed, then I exhale deeply through the slightly open mouth.
Now I inhale deeply to the maximum a second time through the nose with my mouth closed, and exhale deeply through the slightly open mouth.
Now I inhale deeply to the maximum for a third time with my mouth closed, and exhale through the slightly open mouth.
Now I inhale deeply to the maximum for a fourth time through the nose with my mouth closed, and exhale through the slightly open mouth gently and noiselessly.
For the fifth time I inhale to the maximum through the nose with closed mouth, and exhale again through the slightly open mouth gently and noiselessly.
I continue these breaths until I am in a relaxed state.
My face smiles.
• I continue to breathe with a gentle gaze until I am free of any thoughts and my eyelids feel the need to close.
• Only when I feel safe and completely at home do I close my eyelids. It's as if I close the shutters. In this feeling I leave myself to the void. I don't want to achieve anything in particular, nor do I want to associate anything with it.
• Should thoughts nevertheless come and I become aware of them, I let them go and find my way back to the previous centered breathing. Every time I have become aware of this distraction and have found my way back to my intention, I have already overcome great obstacles every time. It means that I have managed to regain conscious control over my unconscious.
In this state I remain as long as it is determined for me. I feel when it is time to come back. Be it with the help of a timer or the inner clock. Then I first breathe out vigorously, opening my eyes slightly, without otherwise moving.
Important: I repeat the breathing described above at least five times.
Only then do I allow the first body movement. This means: I am back in the here and now.
The breathing – important
Always exhale consciously before starting to breathe, without inhaling first! I can practice this breathing technique over and over again throughout the day. The more often I do it, the faster I become a "master".
This form of breathing technique is helpful before or during an important conversation. Also in situations that seem difficult and unsolvable to me. For example while driving a car or when our environment is very loud, exciting and aggressive. This makes me less drawn into the concerns of others and keeps me in my center.