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Breathing Meditation
Sit in a comfortable posture with your back straight.
Take a long deep breath, and let the air fill your lower
abdomen. Let it carry a great amount of positive energy to you
body. Feel how your body absorbs the energy, and the instant
feeling of bliss and delight that fills you. Exhale the air,
which you have drain from energy, through your mouth, and let it
take all of your tension and worries out of your system. Pause a
couple of second before inhaling again.
Inhale again and let the air fill you lower abdomen as it
brings more energy supplies to your body. Feel the uplifting
feeling of the energy entering your body and see the bright
white light inside of you. Feel the warmth and the joy that it
brings.
Visualization Meditation
Lie down or sit up in a comfortable posture and close
your eyes.
Take a deep breath all the way down to your lower abdomen.
when you exhale, feel how much more relaxed you get and how you
are letting go of all worries. Keep your body calm and relaxed,
and focus on your breath. Do no longer breathe consciously but
just pay attention to the breath. Feel how your body is
relaxing.
Now imagine that you are lying down, or
sitting, outside in the nature. Feel the grass beneath you. It
is soft and smooth. Feel the soil under it. It has a dry yet a
soft texture. Feel the uneven and bumpy surface. Smell the grass.
Smell how fresh it smells. nearby runs a river. Hear the
rippling water as it flows down the river and how relaxing it
makes you feel. Feel the wind against your skin and how it
carries the smell of the river. You can almost taste its aroma.
Try to really use all of your senses and just be creative and
add any details you like and that makes you feel secure and at
peace. This is a great way to calm your body down.
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I
have been doing a lot of 5 to 10, and for me they work
just fine as a stress decreasing meditation or a warm up
for an other meditation. Breathing meditation exercises
are often for me very helpful, since you've got only one
focus, the breath. This helps you keeping your mind
fixed on one thing and thereby emptying your mind for
all other irrelevant thoughts.