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Index
Disclaimer Preface
Who is this book for? Will you find spiritual guidance or advice?
Introduction
How to use this book?
About Meditation in General
What Do You Know About Meditation?
The benefits of meditation How will you know you are doing it right? How often should you practise? Finding your silence How to prepare for practice? A note on guided meditation
Breathing
The Importance of Breathing Right
Why you would often breathe the wrong way
Breathing Techniques
Breathing smoothly Simple abdominal breathing Advanced abdominal breathing Embryonic breathing Full abdominal breathing Embryonic breathing or full abdominal breathing? Diaphragmatic breathing Full yogic breathing Square or circular breathing
Sitting Meditation
The Most Commonly Considered Meditation Method Preparing to Learn Meditation: Music Relaxation Zen Meditation
Preparing for Zazen – contemplating here and now Sitting in Zazen
Mantra Meditation
The OM or AUM mantra A note on transcendental meditation A note on contemplation practises
Mental Imagery and Visualisation
A simple visualisation exercise A visualisation exercise to help letting go of thoughts
QiGong Meditation
Learning to sense your Qi Learning to manipulate your Qi
Advanced Meditation Methods
Breathing in synchrony Mandala meditation Opening the crown chakra: A meditation for spiritual connectedness
Finishing Meditation: Self Massage
Moving Meditation
The Importance of Movement Walking Meditation
Walking ‘your way’ Traditional walking meditation practices
QiGong Exercise
BaDuanJin Basic stances Opening and closing moves ‘Hold the spirit and guard the one’ and ‘Two hands hold up the heavens’ ‘Separate heaven and earth’ and ‘Wise owl gazes backwards’ withDrawing the bow to shoot the hawk’ ‘Taking off the shoes’ and ‘Big bear turns from side to side’ ‘Two hands hold the feet to strengthen the kidneys and waist’ ‘Clench the fists and glare fiercely’ ‘Bouncing on the toes seven times to prevent disease’ Finishing BaDuanJin
Yoga
Corpse Pose (Shavasana) Staying in Corpse Pose
Other Forms of Moving Meditation
Martial arts Sports and dancing Everyday activities
Afterword – Meditation in Your Daily Life Recommended Reading
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