Media Details & Basic Practice Instructions
As part of the Minute-Meditation Series. these pre-timed sessions are available in 5, 10, 15, & 20-minutes in length. Longer practice sessions will be available soon as audio downloads.
Before you begin your practice session, please find a comfortable spot to sit for the duration of the meditation period. You may sit cross-legged on the floor (if you are able), or upright in a chair. If you sit on the floor, use a cushion (or rolled-up towels) to sit on, so that your hips are slightly higher than your knees.
Breathe naturally - there's no need to breathe too deeply, or too slowly -- simply allow the breath to rise and fall naturally.
When the first bells sound, allow your eyes to close lightly. There is no need to watch the video (it is mostly a collection of our nature photos).
Be mindful of your posture. Ideally, your spine will feel as it is stacked one vertebrae on top of the other. Imagine a string attached to the top of your head gently pulling upward. Allow your hands to fall naturally on your knees or lap. Work on relaxing your shoulders without allowing your posture to collapse.
The bells will ring three-times to start -- In the shorter sessions (5 and 10-minutes) the bell will also rin one-time at the half-way point -- and three-times again to mark the end of the session. In the longer 15 and 20-minute sessions, the bell will sound every 5-minutes. Use the meditation bells as an opportunity to mentally scan your posture - and make gentle corrections.
For more,subscribe to this YouTube Channel.
All audio and video presentations mentioned here are developed by Stephen Rinaldi for practice purposes only.
For those interested in earning
certification as a meditation instructor, please visit the UHT
C.MI. course information page