Easy Meditation Techniques

Learn Jogging Meditation

Ever thought of using the easy meditation techniques while you exercise? Why?

It will bring meditation into your daily life- where you need it most.

You can meditate while you walk or in the gym but lets take jogging as an example....

How To Meditate While You Jog

When you do jogging meditation its important to ...

• Choose a route you know well

• So you won't have to think about where you're going.

• Plan to take it steady.

• Set an easy pace. Slower than usual.

• Always breathe through your nose.
• Don't mouth breathe. If you need to open your mouth then slow your pace until you can manage with nose breathing only.

As you start to jog

Feel the air move in and out of your nostrils. Notice the out breath is warm and the in-breathe cool. Feel your chest expanding and contracting. Listen to the sound of your breathing. Notice how it sounds.

Stay with these feelings and sounds as you jog.

If you find your mind has wandered off just come back to your breathing. You'll find the feeling of the breath becomes stronger with time- and easier to stay with.

You can also experiment with this....

Try narrowing your attention down. Follow the breath at the edge of the nostrils only. You're not following your chest movements or listening to the breath now- just paying attention to air passing over the small area of skin near the tip of your nose. If you attention moves elsewhere just come back to this spot. If this feels too tight you can relax your attention to take in all the breathing movements and sounds again.

Or

See each in-breath as a thread of golden light passing in through the nose- filling up the chest. Flowing all the way down to the toes. See the light flow back through the nostrils with each out-breath. Try to keep your attention on a continuous flow of light.

Its best not to push yourself too much. Run at about 60 to 75% of your usual pace otherwise you'll find it difficult to stay with the breath. You can speed up as you become more skilled with the meditation.

How will Jogging Meditation Help You?

Its a great way to easily expand the easy meditation techniques into your daily life. The extra time spent meditating during exercise all add up- you'll make faster progress with your meditation.

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