Advanced Meditation Guide
Basic instructions Sit in a comfortable position with your back straight, the crown of your head ‘pulled upwards’ and your chin turned in a little towards your chest. If you feel any pain in the knees or in the back, sit a little bit higher on a cushion. It is of essential importance that you can relax deeper and deeper, and potentially even fall asleep while sitting. If this is not the case, choose to sit in a chair or to lie down on your back. During the meditation, try to concentrate on the physical, bare, sensations of the breath. Start with 5 minutes twice a day. Intermediate instructions. When you are around the 10 minute mark you probably noticed already the crazy habitual stream of thoughts. The more you meditate, the more you will notice that thoughts are just clouds passing by in the mind space. When you run after your thoughts, you are like a dog chasing a stick. The next step is to go deep into the sensations. Advanced Instructions 1. Continue focusing on the breath. 2. 3.