The following meditation is said to be the meditation taught by Gautama Buddha about 2500 years ago. The primary focus is your breathing. However, the primary goal is maintaining a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting enmeshed in them. This calm, accepting, spacious awareness is your Core Self... your Essence.
Steps of Mindfulness Meditation
- Sit comfortably with your eyes closed and your spine reasonably straight.
- Direct your attention to your breathing.
- When thoughts, emotions, physical feelings or external sounds occur, simply accept them, giving them the space to come and go without judging or getting involved with them.
- When you notice that your attention has drifted off and become engaged in thoughts or feelings, simply bring it back to your breathing and continue.
Remember... it's ok and natural for thoughts to arise, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing.
Benefits of this meditation:
- Maintaining your calm inner awareness, balance and clarity in the midst of any situation.
- A gradual shift to a higher level of consciousness... centered in the peace, joy and freedom of your Spirit.
- Increased insight and clarity... seeing things truly, as they are.
- Stress reduction.
This remarkably easy and relaxing meditation makes use of a little-known secret about the eyes. Allowing the eyes to rest in a soft downward gaze has an instant, automatic relaxing effect.
Steps of Relaxation Meditation
- Sit comfortably with your spine reasonably straight.
- Allow your eyes to rest comfortably downward, gazing softly, but not focused on anything.
- Without closing your eyes completely, let your eyelids drop to a level that feels most comfortable.
- Continue gazing downward... the act of gazing is your primary focus (rather than the area at which you are gazing). You may notice your breathing becoming more rhythmic.
- It's ok to let your attention drift a bit. If your eyes become very heavy, it's ok to let them close. If you notice you've come out of your relaxed space, simply bring your attention back to your relaxed downward gaze.
Taken from meditationcenter.com