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Navel meditation can be done by a beginner as you focus your breath on
your belly and your breathing. Journeys of
lifelong evolution often begin simply. No matter how complex the goal or desire
we have nurtured in our souls, the first steps we take are nearly always
basic and uncomplicated. Navel meditation, a creation of the Taoist tradition
and the oldest form of meditation recognized in China and India, is a simple
practice suitable for those experienced in the art of mediation, yet it is
also a wonderful introductory meditation for novices. It utilizes the natural
rhythms of the breath and the regular movement of the abdomen as a means to
focus awareness and rid oneself of extraneous thoughts. As you concentrate on
the breath, the chaos within reveals itself, allowing you to gently train
your mind to accept stillness as its natural state. To begin,
assume a comfortable and natural seated position—either cross-legged on a
cushion on the floor or on a chair with your legs facing forward. Maintaining
an upright, balanced posture will ensure that you are physically centered and
prevent fatigue. Close your eyes and relax your body gradually, starting at
the toes and ending at the crown of the head. Take a moment to note any
physical sensations you are feeling, such as the hardness of the floor under
your legs or the weight of a piece of jewelry. When you are relaxed, breathe
through the nose at your natural pace. With each inhalation, draw air deep
into the abdomen, allowing the area surrounding your navel to rise and fall.
Gradually focus your attention on the sensations caused by the inhalation and
exhalation of breath. Feel the air flowing in and out of the nostrils as well
as the expansion and contraction of the abdomen. If you find it difficult to
concentrate on both sensations, concentrate only the movement of the navel
area. As you
endeavor to commune with the breath, you may notice that your mind strays.
When this occurs, do not attach any significance to your thoughts. Simply
bring your attention back to the flow of air into and out of your body and
the rise and fall of your navel. Eventually, the torrent of mental noise
flooding your mind will slow to a trickle, and you will learn to control the
current of your thoughts until you are no longer at the mercy of your
reactions. The more you practice this meditation, daily if possible, the more
you will be able to get back to this relaxed state easily throughout your
day. |
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