MEDITATION: Learning Video #3

CALMING THE BODY

This is the third video in a series of videos - a step-by-step
tutorial - to learn and practice meditation by yourself by listening to and
following the instructions given in the video.

It gives simple and straight instructions to meditate
in pure form. Just follow the instructions and meditate.

You may start your journey of meditation right from
here but we would advise you to begin with the first video of the series on
this channel and then come here after some days of practice.

Practice meditation on a daily basis listening to the
video.

We will be happy to have your feedback and would
answer any questions that you may have. Questions may be sent to us at lifeskills.happiness@gmail.com.

Instructions:

Please sit down - legs folded crosswise, back
straight and eyes closed.

Always be mindful of your breath as you breathe in;
mindful, as you breathe out. Focus your attention on the nostrils as you
breathe in and as you breathe out.

If you breathe in long, know: I am breathing in long.
If you breathe out long, know: I breathe out long.

If you breathe in short, know: I am breathing in short.
If you breathe out short, know: I breathe out short.

Keeping a watch on your breath in the background,
look inwards to the major parts of your body: head, shoulders, hands, palms,
chest, stomach, upper back, lower back, legs and the feet.

Sensitive to the whole body, breathe in. Sensitive to
the whole body, breathe out.

As you continue to explore your body, while keeping a
watch on your breathing, relax your limbs one-by-one: head, shoulders, hands,
palms, chest, stomach, upper back, lower back, legs and the feet.

Calming the whole body, breathe in. Calming the whole
body breathe out.

Open your eyes gently and come out of meditation.

Jagat Singh Bisht

Founder: LifeSkills