It is not difficult to get started. A typical session takes about 20 minutes. You don’t have to do that long. Take it easy. Even a 2 min session would be helpful. Extend The length of time gradually.
The attire is simple. Just wear something comfortable. If you wear glasses, take them off.
This is how you may get started:
- The simplest posture is to sit on a stool with your knees bent at a 90-degree angle.
- Rest your palms lightly on the thighs, just above your knees.
- Sit upright, with spine erect. Breathe naturally.
- Stay calm. Close your eyes, preferably leave them mildly open so that you are vaguely aware of the surrounding.
- Loosen up your whole body. From the tip of your head, then your eyes, ears, cheeks, shoulder, chest, adornment and the lower parts of your body and all the way to the toes. There is no rigid order. It is more important to relax than following any specific sequence.
- Sit still, as if you are a tree.
- If you your mind keeps wandering away. Do not worry! This is very normal. Do not resist any thought. Acknowledge the thought, but don’t cling to it. Look at it as if you are a passive bystander.
- Observe your breaths. Breathe only very slowly. Let the air goes right to your abdomen, rather than your lungs, when inhaling. Your abdomen inflates when you inhale, and contracts when you exhale. You’re, in other words, doing abdomen breathing.
- Do not confuse observing your breaths with the inhaling of chi energy. The chi energy is already in you for you to tap into. The external chi would penetrate into your body from all direction, not only breathing.
- At some point of time, your body may produce heat from within. This shows that the chi energy in you is working. You may also feel the chi energy moving around the body, resulting in your body making some uncontrolled movements. Stay calm, do not be bothered.
- In the process, insights and inspirations may come to you spontaneously. Do not get excited. Stay calm.
- When you feel that you’d like to stop, bring your mind back. Slowly open your eyes, and calmly return to your normal self. Rest the two palms horizontally before you chest, with the palms up. Turn the palms down, press the air of chi below your palms down, with palms moving downward and stop at the abdomen level, as if storing the chi energy to your stomach. Repeat the movements three times. Rub your palms to activate the chi in your palm, and massage your face with the chi. End the session.
Remember, meditation is helping you to gain composure. Do not aim for perfection especially at the beginning. Take it easy, and the results will come.