The English Healing Centre

An Introduction to Meditation
Start by taking off shoes, loosening tight clothing and sitting comfortably. A relaxed position with as straight a spine as possible is ideal. Hands can be rested gently one in the other on the lap, while limbs and feet should be positioned so as not to draw attention or be uncomfortable. If preferred, it is possible to lie down provided the spine is kept straight.

It is always best to start by taking a number of deep breaths to calm the active mind. When taking these breaths, visualise pain, fear or stress leaving on the out-breath, and visualise new energy being gained on the in-breath.

This meditation begins with a relaxation technique called the bodyscan. It is an excellent way to rid the body of stored tension and leads into the early stages of the meditative state. It is particularly recommended for beginners who find the whole self-discipline aspect of meditation difficult.
Once the eyes feel comfortable to remain closed, place the focus of attention on the thumb of the right hand. Imagine all tension leaving the thumb and, after a few seconds, move on to the first finger and repeat the process along each finger, across the palm of the hand, the back of the hand, the wrist, forearm, elbow, travelling up the right arm to the shoulder.
After the shoulder, focus on the right upper back, followed by the middle back and lower back. At this point take a couple more deep breaths, again being aware of gaining strength on the in-breath and letting go of stress with the out-breath.
Repeat this technique on the left side of the body, starting with the left thumb and finishing with the left lower back. Take a couple more deep breaths.
Focus now on the stomach and follow this with the chest, neck, throat and jaw - a place where we all tend to hold a great deal of tension. Now focus on the mouth, cheeks, nose, ears, eyes, scalp and head. Take a couple more deep breaths. Next, focus on the sitting muscles, the right upper leg, the knee, calf, ankle, foot and toes. Start again with the left upper leg and repeat the process.
Having completed the bodyscan, take a couple more deep breaths and then very gradually start to repeat silently a word such as `trust' or `love' or any other word that may hold significant meaning. Whenever thoughts take over, and they will, gradually introduce the word again allowing the thoughts to disappear. In a busy mind these thoughts can seem to be interrupting endlessly, but disciplined use of the selected word will eventually produce a more relaxed sensation and will lead to a deeper state of being.

Continue this for the remainder of the twenty minutes. At the end take one or two minutes to readjust before opening the eyes or trying to move. A state of deep rest has been entered and time needs to be taken to return from it.

This page last modified on February 15th 1998