How to Practice Shaolin Meditation Techniques
Shaolin martial arts involve mental as well as physical training. This form of martial art is about discipline, respect, patience and humbleness. Shaolin mediation plays an integral role in preparing the mind to make the best use of the tools of Shaolin martial arts. Although originally intended to facilitate martial arts, it has now been picked up by the world as a form of Zen meditation.
- Place a cushion on the floor and sit on it. Make sure to sit on the forward part of the cushion, so that when your knees are crossed they rest on the floor.
- Arrange yourself into a pose you can hold for a period of time comfortably. The most common pose is the full lotus: Place your right foot on your left thigh, and left foot on your right thigh.
- Distribute your weight across the three points touching the floor and cushion. This would be both knees and your buttocks.
- Pull up your spine and straighten it. Imagine there is a string at the top of your head that is being pulled upwards. You should feel your breathing deepen in the correct posture.
- Push your lower pelvis area slightly forward.
- Open your chest.
- Lower your head slightly.
- Keep your eyes on the floor. Eyes should open, but heavy lidded.
- Start to visualize scenes, objects or even words that are calming.
- Place your hands in your lap palms up. First the right hand, then the left hand resting on top of the right hand. Touch your thumbs together to form an oval. Rest the flat side of your hands against your abdomen, a few inches below the navel.
- Take two deep breaths, fully inhale and exhale. Let your breathing then settle into a more normal pattern.
- Focus on your breathing. In the beginning your mind will wander many times. You must pull it back to the present. As you meditate more often you will train your mind to stay in the present.
Practice this method daily for roughly 10 to 15 minutes. As you learn to tune into your body and your mind the mediation becomes easier.