Beginner Meditation

While I was actively training in kung fu, we started each class with meditation.  In this article, I’ll discuss the beginner level meditation.

In the video at the end of this post, I demonstrate how to get into meditation position in a classroom setting.

Starting with your feet together, and arms held in a soft guard position with the left hand high, step back on to the right ball of foot, and then drop down so that the right knee touches the floor.

Rotate on that right knee and swing the lower part of your right leg behind you.  Your hips should be turned to the right about 45 degrees.

Slowly sit down behind your right leg, and as you are doing this turn the hips back to the front.

If you are unable to do this without crashing, by all means use your right hand to support you on the way down.

I was out of practice for many years, and the result is a loss of mobility in the hips and back due to sitting in front of a computer for decades.  With practice, and other training, this should improve a little over time.

When you have reached the floor, your left leg will be in front of the right and they are crossed.  If you are flexible enough to rest your feet on the thighs, as in a full lotus position, then do so.  I personally have never been nearly that flexible.

Reach behind you with both hands, push up from the floor and lift your hips slightly, and sit back down onto your sit bones under the lower part of the glutes.

Rest the back of the forearms on the knees and touch the thumb to the forefinger, while extending the other three fingers, but keeping them relaxed.

Straighten your posture and sit nice and tall.

Close your eyes and take a long deep breath in through the nostrils, and exhale through the mouth.

Now, repeat the deep inhale, but as you do so, tighten all the muscles in your head and neck, and hold that for a few seconds.  Exhale and release the tension.

Inhale again and tighten the muscles in the chest, shoulders and upper back.  Exhale and release the tension.

Inhale and tighten your abdomen.  Exhale and release.

Inhale and tighten your thighs and glutes.  Exhale and release.

Inhale and tighten your lower legs and feet.  Exhale and release.

Now, your body should feel much more relaxed.

Focus on taking long, slow, deep breaths, in through the nose and out through the nose.

Try to keep your mind as empty as possible, only focusing on your breath.

If a thought comes into your mind, discard it by picturing a garbage can and throwing it away, or a similar metaphor, and return to your breath.

Maintain your meditation for at least a few minutes.  When you are ready, slowly open your eyes.

Once you are done, bring the hands into a guard position, with the right hand forward.

Set the right foot in front of the left leg, then feel yourself rolling over top the left leg to stand on the right foot.  Again, if you need to use your hand for a little push to get you off the floor, use it.

Finish with your feet together, hands by your sides.

Over time, you want to practice so you can get yourself into a completely relaxed state and meditate for 15 minutes or more.

Watch the video below for a visual description of the process.