Practicum 1
Jesus said, "Come to me, all you that are weary and are carrying heavy burdens, and I will give you rest." Matthew 11:28
To begin to meditate:
Simply sit in a comfortable position. It is best that the back be as straight as possible, so an upright chair is better than a lounge chair.
Feet flat on the floor, you may like to kick off your shoes.
Place your hands palm up and overlapping in your lap with thumbs loosely touching each other.
Gently close your eyes.
Take several deep breaths. It is best to breathe through your nose if possible. After you have let the breath go, see if you can squeeze out any further air by using your diaphragm. It simply clears out the lungs. Once you have done this two or three times just breathe naturally again.
Now consciously begin to relax your body. Start with your right foot. Tense the muscles, hold the tension, and then relax. Be aware of the differing sensations between the tensed muscles and the sense of relaxation that follows.
Slowly work your way around your body. Begin by working your way up your right leg, across the pelvic floor and down your left leg. Then begin with your right hand, arm, shoulders, left arm and hand. Next work your way up your torso, shoulders, neck, head and face.
Do this slowly and once completed simply enjoy the sense of stillness and relaxation.
It should take you about 20 min.
Do this 20 minute exercise each day, or preferably twice a day, until you have spent a total of six hours with the exercise. Then you are ready to move on to Practicum 2.