SITTING MEDITATION

 

Cross-legged, use of meditation stool or chair without back support (unless necessary). Sit with a straight back and neck with chin slightly tucked in and hips rolled gently forward to lengthen the back. Eyes closed with the feeling of expansion in chest and diaphragm area. Avoid the use of will power to hold posture. Let the whole body settle into the posture with alert presence.

 

WALKING MEDITATION

 

Meditative walking consists of slow, short steps. The heel of one foot hardly goes in front of the toes of the other. Be mindful of each foot touching the ground. Eyes used for seeing ahead and for balance. One hand rests on the other at the abdomen. Use five to fifteen meters to walk up and down with moment to moment concentrated mindfulness. Be respectful to each step on the Earth.

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STANDING MEDITATION

 

Stand with two feet a few centimeters apart. Hands are together on the abdomen. Eyes are closed or open. Experience the presence of whole body from the soles of feet to the top of the head. Experience stillness of posture, the vibration of life and the sense of being.

 

RECLINING MEDITATION

 

Lie flat on your back with heels together or bend your knees so the heels draw close to your buttocks. Head on small, firm pillow or two or three books. Arms resting at the side of the body or hands on the abdomen. Be present to intimacy with immediate nature.

 

EATING MEDITATION

 

Are you a vegetarian or a vegan? An initial reflection on worldwide inter-dependency that makes a meal possible. Maintain silence throughout the meal with an alert posture. Be conscious and unhurried while eating with mindfulness of tasting, chewing and swallowing of food. Concluding with a reflection as a thanksgiving.