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In this short guided meditation, the Sakyong leads us through quieting the mind into the moment when we set the intention for our own future and the future of our world.
If you could do with a little more clarity and focus in your creative work, have a look at What Daily Meditation Can Do for Your Creativity – my latest guest article for The 99%. One of the most popular pieces I’ve written at lateral action is How Getting Nothing Done Can Make You More Productive, based on my experience of meditation retreats in a Buddhist monastery. Speaking of guest articles, I hope you’ve enjoyed the excellent contributions by our guest writers over the past few weeks. And speaking of doing nothing, rest assured I’ve not forgotten the series on breaking through your creative blocks. Mark McGuinness' new book Motivation for Creative People is a practical guide to figuring out your different motivations and how they affect your creativity and career. Through inspiring stories and tried-and-tested solutions from his 20 years of coaching creative professionals, Mark will show you how to balance your inspiration, ambition, desires and influences in your day-to-day work and the big picture of your career. When I was still in Corporate America I said I didn’t have the time to stop and meditate.
As those who read my blog know, I recently found myself face to face with a serious illness.
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Meditation poses are one reason some people shy away from meditation – most of us simply can not pretzel our legs into the Lotus position! Sitting tall also accomplishes something more practical: it promotes circulation and, believe it or not, sitting tall with an unsupported spine for prolonged periods is actually easier than sitting slouched over! All of the following poses (going from easiest to most advanced) ask that you sit with your pelvis tilted slightly forward. There are many other hand positions but for now, as you begin a consistent meditation practice, get comfortable and allow your energy to move freely in the body. PLEASE TELL US WHERE TO SEND YOUR FREE PROGRAMOver 192,125 people have downloaded this meditation track!
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The Guided Sitting Meditation is an intensive training in seven stages specifically designed to support you in opening your “MicroCosmic Orbit”. In the course of the meditation you will activate your internal energy, draw on the energy of the Earth and the "Chi" of the air, harmonize your sexual energy with your heart energy, connect with the energy of the stars and planets, and circulate all of this "Chi" through the major energy centers of your body. Our Small size is 30” x 30” – fine for smaller folks sitting cross-legged and anyone sitting on a meditation bench.
Our Slim Zabuton has two inches of loft, weighs 4 – 7 pounds depending on its size, and is happy to be hauled around.
Although small circulation is usually achieved through nei dan still meditation, there are several wai dan techniques that can also be used to achieve the same goal. I have explained earlier that there are eight vessels in the human body that behave like qi reservoirs and regulate the qi level in the twelve primary qi channels.
However, once you were born, you started taking in food through your mouth and oxygen through your nose, and the abdominal movement gradually diminished.
Once you have regained control of your abdomen, if you continue these exercises, you will feel your abdomen getting warm.
After you have practiced the abdominal exercises for about three to five weeks, you may feel your abdomen get warmer every time you practice. The trick of holding up and loosening the huiyin and perineum is extremely important in nei dan qigong.
When you practice still meditation, regulating your body, breathing, and mind, you enter into deep meditation. Over the years, various taijiquan and qigong masters have created many postures for standing still meditation. Before you start, you should understand that there are no techniques, which are absolutely effective for everybody. This latest piece looks at the benefits of incorporating meditation into your daily routine, without having to disappear to a monastery in Tibet (or in my case Hertfordshire).
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But don’t let awkward-looking poses and thoughts of pain keep you from enjoying the benefits of meditation!
Your muscles don’t have to work as hard when your vertebrae are neatly stacked on top of one another – when you slouch, gravity takes over and it takes a lot of effort and even conscious thought to keep yourself from toppling! This accentuates the natural curve of your lower back and allows for a very strong and stable position. Sitting in a chair: Use a chair with adjustable height, or use a cushion so that your buttocks are higher than your knees (so that your pelvis can tilt forward to provide a base for a straight spine). Kneeling (using a meditation bench): your buttocks are supported on a small bench, in a modified kneeling position that takes the body weight off the knees and feet. Sitting on a meditation cushion: your buttocks are on the cushion and your legs are crossed in front of you.
Quarter lotus: like the Burmese position, except that your foot rests on the calf of the opposite leg.
Half lotus: one foot is atop the opposite thigh (as in full lotus) and one is under the opposite thigh. Ligaments, tendons, muscles and joints will become more flexible over time, but you risk injury by forcing them into positions that cause you any sort of pain.
You can add more advanced positions later, especially if you find a position that resonates with your spiritual needs. Once you have opened this pathway you are ready to deepen and advance your Qigong practices.
Here you will learn how to circulate your internal energy (your life force or "Chi") through Microcosmic Orbit, up your spine and down the front of your body. Guided Sitting Meditation takes you right into the classroom with Master Mantak Chia at his Tao Garden retreat center in Northern Thailand.
For shipping to Alaska, Hawaii, Puerto Rico, and international shipping of cushions and benches a variable surcharge applies. These wai dan small circulation practices are normally done by martial artists in the Shaolin styles.
Among these eight vessels, the conception vessel is responsible for the six yin channels, while the governing vessel controls the six yang channels. You also need to know the location of the lower dan tian and the roles that the conception and governing vessels play in qigong. In small circulation you may use either of the so-called Buddhist or Daoist breathing strategies.
Although Daoist breathing is tenser and harder to train, it is more efficient in expanding the guardian qi (wei qi) and in martial applications.
After continued practice, the abdomen will start to tremble and shake each time you start the fire. If you are doing the Buddhist breathing, every time you inhale, gently expand your huiyin and perineum.
Generally speaking, they are safer to practice than the small circulation exercises because they build up the qi locally in parts of the body, rather than directly in the qi vessels. Editor of The 99% Jocelyn Glei asked me to write about it after she saw me interviewed by the Wall Street Journal about how I established the habit of daily meditation. Love the combination of humour and realism in your writing about your own situation and mindfulness. Maximum shipping charge of $100 includes standard ground shipping fees and any applicable delivery surcharges. If at any time you're unsatisfied with your experience with us, you can cancel your subscription. There are several meditation positions that accomplish the same goal of deep meditation, and are much more comfortable for the flexibility-challenged among us.
But fear not, if your knees ache at the thought, you don’t have to cause yourself any pain! A Japanese seiza (meditation bench) with a cushioned top will keep you comfortable for extended periods – just make sure your knees and feet are also resting on a soft surface. It’s a cross-legged position with the feet resting on the opposite thighs (again, switch out which foot is on top to develop even flexibility). Then, when you plug in your Omharmonics track, you’ll quickly lose yourself in meditative bliss! This practice is considered to be the foundation of all higher Taoist meditations and exercises. We at Still Sitting like the traditional square zabuton because we find that many people need the front-to-back room that a square zabuton provides.

If you do not understand the training theory and practice incorrectly, you may injure yourself. In order to regulate the qi in the twelve primary channels efficiently, the qi in the vessels must be abundant. You must first learn how to control the abdominal muscles again so they can expand and withdraw.
This point can be clarified if you pay attention to the everyday movements of your abdomen. Born in Taiwan, he has trained and taught Taijiquan, Qigong and Chinese martial arts for over forty-five years.
Over time, you may notice that your flexibility is improving and you may want to challenge yourself to a more advanced position. Sitting while kneeling (sitting on the feet, knees bent in front of you) without a bench quickly cuts off circulation to the lower legs and most people find it very uncomfortable for more than a few minutes. If you use the quarter lotus or the half lotus, switch out which leg is on top so you don’t develop flexibility only on one side. Start with a position you can hold comfortably and gradually move into the more difficult poses. This orbit is the main pathway in your body for building and circulating original life force energy ("Chi"). Wai dan standing meditation is generally much safer.  You should wait until you understand qigong and this training fairly well before you start the practice on your own.
These exercises lead the qi that has been converted from the original essence in the kidneys to the lower dan tian, where it resides. In Buddhist breathing, you expand your abdomen as you inhale and contract it as you exhale. Normally, if you are relaxed or not doing heavy work, you will notice you are using Buddhist breathing. If you are doing the Daoist breathing, the movement of the huiyin and perineum is reversed: when you inhale, you gently hold them up, and when you exhale, you gently push them out.
He is the author of over thirty books, and was elected by Inside Kung Fu magazine as one of the 10 people who has "made the greatest impact on martial arts in the past 100 years." Dr.
But don’t feel like you have to, if you’re comfortable and happy with the pose you’re using! Kneeling in the prayer position is likewise very uncomfortable for more than a few minutes, even with a cushion. If your knees do not touch the floor, just relax and become accustomed to the position without forcing it. The lotus position is named after the lotus flower which opens up to the heavens yet remains rooted in the ground. There are many nei dan techniques for small circulation that the different qigong styles have developed.  I will introduce only the one that I have practiced.
If there is any stagnation of this qi flow, the vessels will not be able to regulate the qi in the channels effectively and the organs will not be able to function normally. From birth until about eight years of age, you move your abdomen in and out in coordination with your breathing.
The more you practice, the easier this is to do, and the more you can relax your body and feel the qi. However, if you are doing heavy work and exerting a lot of force, for example pushing a car or lifting a heavy box, then you will find your abdomen tenses and expands when you push or lift, which is Daoist breathing.
It’s better to be comfortable to the point where you can forget your physical body for a while instead of being continually drawn back to various aches and pains.
Unless you can disengage from your physical needs for a while, you will have a hard time staying in meditation! In time, you’ll develop the flexibility you need for the Burmese and the various lotus positions.
This abdominal movement was necessary for bringing nutrients and oxygen in through the umbilical cord when you were in the womb.
When you move your huiyin and perineum, you must be relaxed and gentle and must avoid all tension. After you practice for a while, you will find you can switch from one to the other very easily.

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Comments to «Meditation sitting or lying down»

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    For at the very least 30 minutes.