At MaArtial, we encourage the use of meditation to enhance all aspects of life. There are as many different methods of meditation as there are individual practitioners. The following steps outline a very simple and common technique that is also popular with many martial artists. This meditation technique for beginners focuses on the physical process of meditation. Practice until you are able to go through the steps to relax the body without thinking about them.
- Find the right space: First, choose a comfortable place to sit where you will not be disturbed. Make sure you are physically comfortable: not hungry, not too cold or too hot, and not in any kind of pain that a sitting position will exacerbate. Relaxing music is often used with during the meditation process; it should be repetitive and soothing.
- Focus on your breathing: Begin a focused breathing technique by taking three or more deep breaths, preferably keeping the mouth closed. Allow the breathing to come from your abdomen, as gently as possible to allow the breath to deepen naturally.
- Relax the body: Concentrate on all your toes, relax them, then the instep of the foot, relax, both ankles concentrate, relax. Calf muscles, lightly tense, and relax. Both knees, concentrate, relax. As you reach the lungs, feel the movement of your breath through them and relax. Feel the rhythm of your heart and visualize it never ceasing. Slightly twitch each shoulder and the breast muscles as well, then relax.