Meditation Time

Meditieren lernen und gemeinsam wachsen

Meditation Guide


A state of unintentional awareness is something we have to work towards, and for this we can use a number of meditation techniques. These are not the actual goal of meditation, but they help to train your attention and keep your spirit awake.

To get ready for your meditation, it is helpful to wander through your body from top to bottom using full attention while consciously relaxing.

Remain at each of these points for a few seconds. Completely feel inside the particular location until it feels warm and soft:

  • Relax yourself from head to toes
  • Sit upright with your shoulders hanging loose
  • Straighten up to your full size
  • Breathe in deeply and let all the tension flow out of you while exhaling
  • Feel your scalp from your hairline to the back of your head – let go of all tension
  • Feel your forehead – all smooth. The corners of your eyes are relaxed
  • The area around your nose is soft
  • Feel into the area between the tip of your nose and the upper lip
  • Feel your lips and the corners of your mouth – maybe there’s a very gentle smile
  • Ease your oral cavity, your tongue is loose
  • Relax your cheeks and your jaw
  • Feel your neck and let go of all strain
  • Your arms lie loosely in your lap
  • Sense the heat in your fingers
  • Your chest is wide, and your breathing is calm
  • Experience how your abdominal wall rises and lowers with every breath you take – Be aware of every sensation that your breathing creates inside your stomach
  • The region around your shoulder blades is soft

There are many contents on which you can focus your mind, in order not to be ripped away by your thoughts. You can concentrate on your breathing, the airflow at the tip of your nose or on the resistance that is created by the base on which you’re meditating.

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