How to do Meditation Properly ( Check This Out )
Meditation Practice : You can do this breathing exercise in a variety of positions: sit in a chair with your back straight and feet on floor; sit cross legged on floor, pillow or chair; stand or lay down. Place palms of hands on lower abdomen about 2 to 2.5 inches below navel. Breath gently, slowly, quietly, and deeply into the lower abdomen. Feel the abdomen expand with the in breath or gently push abdomen out. Feel the abdomen contract with the exhale or gently contract abdomen.
The next step is to feel the air filling your abdomen, then pushing out the rib cage, and finally the chest. Upon exhale feel the abdomen contract and then the rib cage and chest. You can pause at the end of the inhale and exhale. Do not pause so long that you struggle to catch your breath. Proceed gently and slowing while observing the process.
When meditating it is best to use this breathing process in a seated or standing posture. For relaxing and sleeping, use this breathing while laying down.
A Mindfulness Meditation: Pay attention to some aspect of the breathing process like abdomen rising and falling or air in and out of nostrils and notice what you experience. Return to the breathing process when your mind wanders. Accept and acknowledge wherever your mind wanders to. Don’t judge; just be aware.
A Neigong Meditation: Establish the deep breathing process. Focus your mind on the point about 2 to 2.5 inches below the navel and move the focus point straight back into your body almost half way to your back (Lower Tantien*). Do the same as in mindfulness except when your mind wanders bring your focus back to the Lower Tantien. Eventually you may find yourself focusing on the center of your chest (Middle Tantien) or center of your head above your eyes (Upper Tantien). Once this happens your Neigong journey has begun and it’s time to seek more knowledge of the practice.