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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 in 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 on 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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