Whilst in this relaxed mediation state, take note of your gentle breathing and focus your mind on your breath.
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Relax the mind with the body
Look into the insides of your closed eyelids. Visualize yourself surrounded by a bubble of light.
Now your whole body should be supported and relaxed. Is your mind is still active and bringing in interference?
Do the whole process described in step one again and after each session take note of the relaxation deepening. This process can be done as many times to suit.
Once this process is complete, the body and mind should be as relaxed as possible and in harmony. Thoughts should naturally begin to arise.
Concentrate your thoughts
You are now in a state where you can direct and send healing thoughts, or perhaps visit a fond memory. Maybe even communicate with a dearly departed one by visualizing their face as clearly as possible.
If you have a physical problem or pain, concentrate healing thoughts on the area.
Note that this is in no way a substitute for medical care, it is a mental aid to the natural healing process.
Meditation will not carry you to another world, but it will reveal the most profound and awesome dimensions of the world in which you already live. Calmly contemplating these dimensions and bringing them into the service of compassion and kindness is the right way to make rapid gains in meditation as well as in life.
— Zen Master Hsing Yun
When the time is ready to come out of the meditation, before opening your eyes, give thanks and gratitude for the contact with your inner self and any benefits you have received.
Awaken from the meditation
Open your eyes, stretch and look around the room. Take good notice that you are back where you started.
You may like to sit for a while longer and drink some clean fresh water. Note the time, day and date and that all is well then go about your affairs feeling relaxed and refreshed.
There are no hard and fast rules for meditation, it is a very personal process. With regular use, your health and wellbeing should improve greatly.
There are no wrong ways to meditate, just alternatives that may work better for you.
If negative thoughts arise that make you feel uncomfortable, stop the meditation practice at any time.
Meditation aids martial artists in many positive ways, with health, focus, and discipline being chief among them.
But meditation is used by a great number of other practitioners, especially in Eastern religions, to achieve the same kinds of benefits. Try these techniques for yourself, and see if you can add them to your daily routine.
Not worrying about intrusive thoughts is important. As noted above, these thoughts will float in but use them wisely and enjoy them.