MINDFULNESS

Preparation Before Meditation

Before starting a meditation session, proper preparation is crucial. Here are some steps to ensure a productive practice:

1. Choose a Quiet Environment: Find a peaceful space where you won’t be disturbed, such as a quiet room or outdoor area.

2. Comfortable Seating: Use a comfortable cushion or chair to maintain a relaxed yet alert posture with your spine upright.

3. Set a Time: Pick a consistent time for your practice, whether in the morning, during a break, or in the evening, to fit your schedule.

4. Switch Off Distractions: Turn off your phone or set it to silent to avoid interruptions. Prepare any guided meditation app in advance.

5. Wear Comfortable Clothing: Opt for loose clothing that allows for ease of movement and breathing.

6. Do Breathing Exercises: Engage in a few deep breaths or gentle stretches to relax your body and mind.

7. Set an Intention: Reflect on your purpose for meditating, such as reducing stress or gaining clarity, to guide your practice.

8. Begin Gradually: Start with shorter sessions (5-10 minutes) if you’re new to meditation, gradually increasing the time as you get more comfortable.

These preparations help create an ideal environment, making it easier to relax, focus, and gain the full benefits of meditation.

Stretching Yoga & Simple Dynamic Practice

Stretching yoga and dynamic exercises before meditation primarily help to relax the body, increase flexibility, and reduce tension. These practices create a more comfortable physical state for meditation, making it easier to enter a deeper state of mindfulness.

Stretching Yoga

YM Simple Dynamic Practice

Stretching Yoga

YM Simple Dynamic Practice

Seven Point Posture Of Vairochana (Peace)

Proper sitting posture in meditation is vital for stability, comfort, and focus. An upright spine improves breathing and reduces physical strain, allowing for longer, more effective sessions. It also minimizes discomfort and maintains mental clarity, essential for a productive practice.

Seven Point Posture of Vairochana (peace).
Step1: Sit in the full-vajra position/half-vajra/cross-leg.
Step2: Keep your back straight.
Step3: Hand-knotted seal, put your left hand underneath your right hand and the thumbs are touching form an triangle.
Step4: Keep your arms spread out a little bit and not tighten inward.
Step5: Slightly lower your head and tuck your chin a little bit.
Step6: Keep your eyes slightly open let the light comes in and focus your gaze at the tip of your nose.
Step7: Let your tougue touch your top palate gently.