Relaxing Into Meditation
Relaxing Into Meditation
by Ngakma Nor’dzin
Many people want to learn to meditate – but how can we start. How can we establish a practice that is enjoyable and sustainable? A good place to begin is with relaxing the body:
Either lying down or sitting in a chair systematically tense muscles groups throughout the body and then breathe away tension on the out-breath.
Tense the arms, and then relax them as you breathe out. Tense the hands, and then relax them as you breathe out. Tense the legs, and then relax them as you breathe out. Tense the feet, and then relax them as you breathe out.
Tense the shoulders forward and then relax, tense the shoulders backwards and then relax; lift the shoulders up towards your ears and then relax. Always relax on the out-breath. Tense the stomach muscles, and then relax them as you breathe out. Finally stretch the neck muscles, relaxing into the farthest point of the stretch on the out-breath: first gently roll the neck to the left and then to the right; then lift the head back stretching under the chin, then bring your chin to your chest stretching the back of the neck; and then tip your head first to the left and then to the right trying to bring your ear to your shoulder. Relax into the stretch on the out-breath.
Continue tensing muscles and relaxing on the out-breath until your body feels heavy and relaxed and your breathing is slow and regular. Remain for a few moments focusing on your breathing and luxuriating in the experience of warm relaxation.
Once your body is relaxed and your breathing calm, you are ready to move into meditation. Slowly and gradually adjust your posture so that you are sitting with the back upright and the body supported and unrestricted. This may be a cross-legged position or in a chair – whatever is comfortable for you. You want to take the relaxation of the previous exercise into your sitting posture.
Meditate by bringing your attention to your breathing, particularly noticing the out-breath. As you breathe out, let go of thought – let go of whatever is in your mind. If you find this difficult, count the out-breaths from 1 up to 21 and then back down to 1. If you get lost in thought—planning your next shopping trip, revisiting a memory, going over a problem—just let it go on the next out-breath.
Keeping bringing your attention back to the out-breath. Every time you realise that you have lost focus is a moment of re-emerging awareness. Gradually it will become easier to let go of thought and remain focused, and you will start to experience moments of mind without thought.
