Meditation Exercise No. 1

Meditation Exercise No. 1

I thought I would share my personal knowledge of meditation with everyone.

I’ve been meditating now for many years. Since high school was when I started practicing meditation. I was interested in Yoga since that time but gravitated naturally toward Meditation, or Dhyana, the 7th limb of the eight limbed Yogic Path.

Meditation is key in controlling your mind and your senses. And when you can discipline your mind and control your senses, you will learn to FREE yourself from helplessly reacting impulsively to the external stimuli around you.

Yes, very hard to do and that’s why it can take many months to many years to discipline the mind in this way.

But, patience is a virtue. And, you progress at your own pace, and progress naturally and intuitively.


  • 1. It is essential to find a quiet place free from outside distractions and noises.
  • 2. If you can sit cross-legged on the floor, that is fine. Or sit upright in a chair. If you can comfortably sit in lotus posture or half-lotus posture then that is even better.
  • 3. If you have a meditation cushion, that would be ideal for longer meditation sessions. A Zafu and Zabuton would be perfect.
  • 4. Playing meditation music in the background is a great way to start a meditation practice.
  • 5. Meditating in front of a Buddhist Altar, burning candles and incense, is also another practice to put one in the proper mood and attitude for meditation practice.
  • 6. Having a picture of a diety, a statue of The Buddha, or a picture of Jesus Christ, is good to help one focus the mind on a single point or object.


  • 1. This first practice focuses on breathing. All meditation practice begins with the breath.
  • 2. Begin by breathing in slowly until the lungs are full.
  • 3. Hold the breath for a few seconds, then slowly release the air.
  • 4. That is one round.
  • 5. At this point in the lessons, I believe it is not essential to close your eyes. In fact, look ahead in front of you without focusing your gaze on anything in particular. Just look ahead into open space and continue to focus on your breath, and the act of breathing.
  • 6. Continue doing several rounds of slowly breathing in, holding for a few seconds, then releasing the air from the lungs.
  • 7. When breathing in, breathe as slowly as possible while still being comfortable. Imagine that it is a cool, clean air that is coming into your lungs.
  • 8. When breathing out, breathe as slowly as possible while still being comfortable. Imagine that the air is warm from having been inside the body.
  • 9. Continue this exercise for as long as is comfortable.
  • 10. This is the end of the first lesson.

The Experience

  • 1. At the end of this session, you should feel calm and focused.
  • 2. This is not yet Deep Meditation, but you should feel more at Peace when the session is over.
  • 3. If you have been having thoughts about things other than the meditation practice, that is okay. This is key. Just observe your own thoughts in the third person, as if you are detached from them. As if you have no connection to them.
  • 4. As long as you are truly focused on your breathing, you will do fine.



Carlos Rull

Carlos Rull is a musician living in the San Diego area. His interests include Yoga, Eastern Philosophy, Zen Buddhism, and Gardening. He plays drums, piano, and composes New Age & Ambient music, and his albums are available on iTunes and

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