Enriching and Extending Your Meditative Practice
One type of meditation is an awareness of breathing meditation. Concentrate on the
sensation of the breath as it enters your nose and fills your chest and abdomen, and
again as it passes out of your body. Alternatively, one can imagine the breath com-
ing in from the toes, up the legs, through the belly, and into the chest and out the
same pathway. It is helpful to imagine healing and relaxation flowing into the body
with each in-breath, and stress or pain leaving the body with each out-breath. When
thoughts arise, they are noticed, and then let go as attention is brought back to the
breathing.
Another awareness of breathing practice is a simple technique used in Zen medita-
tion. Sit in a comfortable position with the spine straight, gently close your eyes and
breathe naturally and easily. To begin the exercise, count “one” to yourself as you
exhale. On the next exhale, count “two,” and so on up to “five.” Then begin a new
cycle, counting “one” on the next exhale. Never count higher than “five” and count
only on when you exhale. You will know your attention has wandered when you
find yourself counting “eight” or “ten.” When this occurs, gently refocus and restart
on the count of “one.” This form of meditation should be done for about ten min-
utes.
Any repetitive behavior can be used as a meditative focus. One of the most univer-
sally used practices is walking meditation. In walking meditation, you are not walk-
ing to get anyplace. Having no place to go makes it easier to be where you are. It is
often done some place in nature, on a track, on a walking mandala, or even push-
ing a shopping cart through a supermarket. It can be practiced at any pace, from
very slow to very brisk. In practice, you take each step as it comes and you are fully
present with it. You notice the movements of each foot, how it lifts, moves forward in
space, and then descends again. Just as in other forms of meditation, when you
begin to think, the thoughts are let go and awareness is returned to the physical sen-
sations of walking.
There are as many ways to meditate as there are people. When people say they
have tried meditation and cannot do it, they just have not found the right practice
for them. You may want to sit, do repetitive prayers, swim or run, walk, or do yoga
or T’ai Chi. Explore a variety of techniques and develop the habit of meditation on a
daily basis.212 ABSOLUTE BEGINNER’S GUIDE TOALTERNATIVE MEDICINE