After we learn to sit still we can delve a little deeper into the machine. The next few steps are how I like to do things there are as many different ways to meditate as there are people who meditate. It’s extremely personal and we should each individually play with different ways to sit until we find something that suits our personality.

Breathe.

I like to breathe slowly for ten breaths to focus a little

Relax.

Start from your jaw. Relax the jaw and try to relax the scalp and all the way to the back of the head. Then move into your ears and relax your brain. Moving down the spine and outward relax your neck then shoulders all the way down to your hands. Each individual finger. Try to feel your muscles as you go go back into your arms then back up the inside of your arms into the thorax relaxing your chest and stomach then the organs within. Relax the hips legs try to feel the relaxation process into your toes once relaxing each individual toe and then go back up your body.

I find this relaxing technique is the best way to settle into my body. I use to do this before Aikido class to prepare myself for the class.

Breathe.

For me I then focus on my breath. this in the beginning drove me crazy. I felt I had to be as focused as possible. Relax. If your mind drifts to something else just notice it feel it. Don’t judge it but try to get a feel for what it is. Notice what about it is thinking and what about it is feeling, try to focus on the feeling part. Is it hard or soft, strong or subtle, vibrating or static. Don’t let my words be what you go by if it feels squiggly let it be squiggly and realize that that is the mind labeling it. Turn the light on the light. Then after the process has run its course go back to your breath.

Visualize.

Before I get up I like to take a moment to visualize. I’ve only shared this with one person but I like to do Aikido with Jesus. We go through the techniques and I’m able to feel the techniques from both perspectives (thrower and throwee). He’s pretty much a bad-ass. A great partner. Visualize something that will make your day better. I bet my mother will be on the ski slopes. Visualize something that excites you and moves you.

Smile.

I like to try to keep a relaxed smile on my face throughout the whole process. 

Most of all enjoy it and enjoy it enough that you push your self gently to focus more and sit longer.

Smiles.

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