The first thing you need to do before you meditate is to decide what your intention of meditation is. If you are intending to calm your mind, you will want a mandala that is for calming
Hang your mandala on a wall in a well-lit spot where you can comfortably do your meditation practice. The center of the mandala should be at eye level and about two feet away from you when you are seated in front of it. You can also choose to place your mandala on an easel if you would like the option of mobility but you may find that the creation of a sacred space will help you to get in the desired frame of mind.
Sit in a comfortable position. Use whatever pose is comfortable, just so long as you maintain good posture. If you have difficulty keeping your spine straight, try sitting with your back against a wall.
Close your eyes. Breathe in through the nose, letting the breath flow naturally up from the diaphragm, filling the lungs and spreading into the head before releasing out through the mouth. Take deep, even breaths, feeling the slowing rhythms of your body as you do so. Feel your body relax, let tension go. As thoughts arise or you become aware of physical distractions, simply acknowledge them and then let them go. Do not attempt to force thoughts from your head or feelings from your body. Accept them as part of the experience. Visualize the mandala and focus your energy into your heart until you can feel your energy flowing between your heart and the center of the mandala. Keep breathing and stay still and centered until you are ready to open your eyes.
Gaze at your mandala with slightly unfocused eyes. Keep breathing, deeply and evenly, letting the oxygen flow in and the toxins flow out. Look deeply into the center of the mandala, trying to blink as little as possible. Don't focus on the details of the mandala, but just keep your sight right in the center and observe the image as a whole. Next, allow yourself to notice the various elements of the mandala. You may be attracted to certain images, patterns and colors. Let your thoughts come and go as you gaze.
Focus your eyes and start visually exploring the mandala, beginning with the outer parts and moving inward toward the center. Go slowly, taking in as much as you can before moving on. The mandala holds the power of unity, healing, balance and wholeness. The center is where the crux of this power lies. Use whichever concept speaks to you as you focus intently on the center. Once again, explore the energy flow between the heart and the center of the mandala. Close your eyes and feel the harmony within. Allow yourself to feel whatever the mandala is sending to you. Open your eyes when you feel ready.
Hang your mandala on a wall in a well-lit spot where you can comfortably do your meditation practice. The center of the mandala should be at eye level and about two feet away from you when you are seated in front of it. You can also choose to place your mandala on an easel if you would like the option of mobility but you may find that the creation of a sacred space will help you to get in the desired frame of mind.
Sit in a comfortable position. Use whatever pose is comfortable, just so long as you maintain good posture. If you have difficulty keeping your spine straight, try sitting with your back against a wall.
Close your eyes. Breathe in through the nose, letting the breath flow naturally up from the diaphragm, filling the lungs and spreading into the head before releasing out through the mouth. Take deep, even breaths, feeling the slowing rhythms of your body as you do so. Feel your body relax, let tension go. As thoughts arise or you become aware of physical distractions, simply acknowledge them and then let them go. Do not attempt to force thoughts from your head or feelings from your body. Accept them as part of the experience. Visualize the mandala and focus your energy into your heart until you can feel your energy flowing between your heart and the center of the mandala. Keep breathing and stay still and centered until you are ready to open your eyes.
Gaze at your mandala with slightly unfocused eyes. Keep breathing, deeply and evenly, letting the oxygen flow in and the toxins flow out. Look deeply into the center of the mandala, trying to blink as little as possible. Don't focus on the details of the mandala, but just keep your sight right in the center and observe the image as a whole. Next, allow yourself to notice the various elements of the mandala. You may be attracted to certain images, patterns and colors. Let your thoughts come and go as you gaze.
Focus your eyes and start visually exploring the mandala, beginning with the outer parts and moving inward toward the center. Go slowly, taking in as much as you can before moving on. The mandala holds the power of unity, healing, balance and wholeness. The center is where the crux of this power lies. Use whichever concept speaks to you as you focus intently on the center. Once again, explore the energy flow between the heart and the center of the mandala. Close your eyes and feel the harmony within. Allow yourself to feel whatever the mandala is sending to you. Open your eyes when you feel ready.
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