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THE DYNAMICS OF MEDITATION
Next direct each part of your body to relax working upward slowly from your toes to your head. Make your jaw relax as you sit. We release any tension because the tension which we store in our bodies makes us unattractive and drives away.our friends. Friendly faces are beautiful because they are natural and sweet-smiling. No one notices whether their features are well shaped or in proportion because love flows from them. Now in meditation you are creating a new face and a new feeling. After you relax your jaw, relax your whole face, around the eyes and mouth and in your cheeks, taking away all frowns, grimaces and scowls.
Now you become calm and concentrate on your breath. Breathe only through your nose, not your mouth. Watch your breathing and, without controlling it, see how the breath comes and goes.
Our breath comes and goes in three levels, as you can observe. First it comes into the chest area; this is the shallowest part. Then the ribs expand as we draw the air deeper into our body. Finally the diaphragm expands, causing the stomach to distend. Be aware of each of these three parts to your breathing as you sit in meditation. Feel your body filling with fresh energy as you inhale. Then allow the breath to go out of your body and feel that you are removing any tension or fatigue or negativity as you exhale. In this way you rejuvenate yourself with every breath.
Spend the first two or three days observing these bodily needs and tendencies. Take your time with yourself.
This is not a race or contest. After this period you will be 'ready for the second phase of this practice-bringing the mind to one-pointedness.
