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A very warm welcome!

Thanks for visiting this, my second blog! You can visit Heart and Soil to see what I get up to on our 40 odd acres of land in Exmoor, basketry, crafts and general things and stuff.

I thought I would start this blog off by doing a day by day diary of my 2008 solitary retreat. You can find my posts on the preparation for this retreat over at Heart and Soil on this link:

heartandsoil.blogspot.com/search/label/SolitaryRetreat

Many people have said to me that they wish they could do a solitary retreat, because 'they really need one'. That's why I decided to share one of my retreat experiences, to hopefully make going on retreat alone, a bit less mysterious and a bit more 'doable'.


Offered with much love for your continued happiness!
hen

Solitary Retreat Diary

Please remember that in order for the diary section of this blog to make sense you should start from Day 1 and work your way through. At the moment the best way to do this is by using the labels list on the right.

I will compile a links list to make this easier when I have posted the last day... and when I have a minute!

hen
x

Monday, 9 November 2009

A Simple Breathing Meditation

"Breathing in I calm my body. Breathing out I smile.
Dwelling in the present moment, I know this is a wonderful moment!"
- Thich Nhat Hanh, Peace is Every Step


Breathing Meditation

See also -

Meditation Tips

Getting Started in Meditation



This meditation will take about 20 minutes.



  • Get into position and just sit quietly for a moment, breathing naturally and letting the feeling of busyness settle in your mind and body. With your eyes closed notice the sensation of your body sitting on the cushion.


  • Mentally work through your body, starting at your feet, relaxing each muscle as your mind passes it. Adjust your position, if you need to, at this stage. Relax your shoulders, let them drop and hang comfortably supported by your lap. Relax your face, your eyebrows, your jaw, your lips, your eyes.


  • When you are ready, start to count your breath. Place the count before your breath...
Count one - breathe in, count two - breathe out, count three - breathe in


Continue this until you reach ten, then begin again at one.



If you forget what number you're at, don't worry, just start again at one.


  • You will soon realise your mind has wandered off from this counting. It's very important that you don't lose patience with yourself when this happens. It happens to everybody!
Just gentley and kindly return your attention to your breathing and start your count at one. Keep doing this for the whole 20 minutes if you need to. It's okay, just continue this practice and it will get 'easier'!


  • After 5 minutes place the count after your breath.
Breathe in - count one, breathe out - count two, breathe in - count three...
Continue this till you reach ten, then begin again at one.


  • After 5 minutes stop counting and just focus on your breathing.
To help stay focused bring your attention to the point where your breath enters your body. It might be the top of your lip or where your breath enters your nostrils.

If you find this is too distracting you may find it helpful to focus on the gentle rise and fall of your belly as you breathe in and breathe out. Choose whichever you feel suits you.


  • After 5 minutes, stop your focus on your breath and 'Just Sit'.
Allow your mind to experience the space created by your meditation. Thoughts may arise, let them, observe them, don't hold on to them, let them pass.
You may feel peaceful, calm. This last 5 minutes is for you to enjoy this feeling.


  • When you are ready, gradually allow your mind to return it's attention to your body, and then to the room you are meditating in.


  • Open your eyes!

1 comment:

Surima Khandar said...

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http://www.kidbuxblog.com

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