In this phase you will be increasing the ability to calm your mind. This is the first step in actual meditating. You still need to continue with the breathing technique and the techniques from Phase 1.
In this 2 week slot, you will use a Mudra (more on that soon) to calm your mind.
Meditation is a matter of quieting the mind and letting go. No thinking, analyzing or processing. Learning to just be…
Do not be put off by the word “Meditation”. After all it only means to focus on one thing and one thing only. Western Meditation is filled with scenes of rivers, lakes and forests. The ancient meditative techniques are there to quiet your mind … instantly.
This instant quieting of the mind takes only minimal time to master.
Below is a simple step by step process to meditate using a simple, proven ancient technique, eventually you will be able to gain all the meditation benefits in 3 minutes…
Step 1
Sit, relax and do your 36 Breaths. As time goes by and habits form, you only need to breathe in and out 9 times to get to a deeper breathing level.
Breathe normally; don’t change how you breathe or the depth of breath. Just count your slow inhalation and exhalation …
Just relax as you breathe.
Step 2
Sit and hold the pictured “Mudra” below. Hold the mudra with your eyes closed for 3 minutes and just watching your breathing still and feeling the rhythmic pulse of your heart beat. No counting just sitting and relaxing, holding the mudra.
When 3 minutes is up, open your eyes and relax or do whatever you have planned.
That is all it takes to meditate, nothing hard, just a simple process that works and works great.
Once you can do this easily and you will find your mind is clearer, calm and relaxed, and then you can separate the breathing from the meditation and do them separately if you like.
And the three minutes … don’t set an alarm; just tell yourself you are going to do this for 3 minutes. You will be surprised at how your mind knows when three minutes is done. Trust yourself to know the time to stop.
What is “Mudra”?…
Mudra is an ancient healing art that has been long forgotten. It is the origination of all health care, Eastern and Western. Mudra are a form of communication, no different to holding up your hand to say “stop”.
There are Mudra for external communication such as the stop signal, thumbs up, using fingers to point or others fingers to swear with.
There are mudra to communicate instructions within the body and mind. These help to instruct the body to do as you desire. The first law of your body and mind is the law of healing … healing needs the energy and information to heal. Mudra are the information source for your body to heal as you wish it to.
Mudra are quick in action, have benefits beyond belief at times. Mudra will be the revolution in stress relief as they need only be applied for a few minutes, yet benefits can be immediate.
A simple, proven and powerful tool to use!
The Mudra for developing a Calm Mind
Some of you may struggle at the thought of sitting still for more than a few seconds. All of us have trouble sitting at different points of our life. Meditation is only a matter of doing and observing.
All you “do” is Sit with a straight back, with four fingers of your right hand together in a straight line, feel the pulse on your left wrist. Press the fingers lightly so that you can feel the pulse in each fingertip. Palms are together. Close your eyes and concentrate on your third eye (between your eyebrows) and breathe deeply and slowly for three minutes.
Do not worry if you can’t feel your pulse, just place your finger tips on the area and relax and focus on the point between your eyebrows and your breath if you can’t feel the pulse.
And it is as simple as that…
To Recap…
Keep using the 3 Minute Pause and NO NEWS. Use the 36 Breathing technique and if you are not able to complete that, hold off doing the techniques above. Otherwise…
Hold the Mudra, feel your pulse, relax and close your eyes and just sit quietly for 3 minutes. Your mind will start to learn to calm and remove all the mind chatter that occurs daily.
What’s Ahead…
The next phase builds on this again. You will learn another way to calm your mind quickly and the next step is probably the best and quickest way to meditate. This is till the technique I use every day to calm my mind at will.
So until next time, take care and remember to email or post a question in the FAQ if you are unsure of anything or any step.
Talk soon
Graeme
