FC Pure Living: Recent Episodes
FC Pure Living
Posture
Keeping a good posture is one of the most challenging part of meditation. Having to stay still with a straight back for a
prolonged period of time may give rise to aches and pains, itchiness, pins & needles feeling and so on. Sitting on a chair is
obviously more comfortable then sitting on the floor although we encourage you to try sitting on the mat / cushion /
meditation stool.
Why bother with sitting rather than lying down?
A good posture with a straight back and balanced legs promote energy to flow while the body can rest quite comfortably.
And above all makes you more mentally alert which is one of the main objectives of meditation.
Keep yourself mentally alert throughout the practice and you are already half way there.
Remember during the practice to keep an open chest with shoulders sligthly pointing backwards so to breath full lungs
capacity.
Here is a list of “best to acceptable” postures:
1.
2.
3.
4.
5.
6.
Lotus pose/half lotus.
Cross legged pose.
Sitting on meditation stool.
Sitting on cushion.
Sitting on a chair / Semi Supine position.
Lying down.
Bodyscan
Body Scan is a valuable tool for first time meditators and for those always worrying with a busy mind.
It helps to declutter the mind by shifting the focus of attention to the here/now body sensations. As a result your body will
loosen up by releasing built up tension as you "scan" each area for body sensations.
The most appropriate posture for this exercise is the semi supine position although any posture will do as long as:
- your back is straight;
- your body is relaxed;
- you can stay mentally alert.
Preparation
5 MINUTES STRETCHING
Wear comfortable clothes and get ready with a yoga mat.
- Neck Rotation
- Shoulder Rolls
- Seated Side Stretch
- Crossed Leg Forward Bend
- Cat-Cow
- Hip Circles
- Knee Circles
- Sitting Ankle Circles
- Butterfly Stretch
- Open Chest and Heart Center
Bare breath
Let's begin with a ultra-simplified mechanics of breathing:
1. Diaphragm and intercostal muscles contract so that fresh air is pulled in the lungs.
2. Muscles relax so that stale air is forced out.
The skin of the nose, being sensitive, is the area of choice where to focus the attention when the air gently touching the skin.
The focus is on the sensory experience of touch in and around the nose area by means of actively observing the sensations
perceived.
Remember that we are looking for sensations which are different from feelings.
Sensations are information coming directly from our five physical senses.
Feelings are created mainly by thinking (applied thoughts). They are a by-product not a real input coming from our senses.
Often times our reaction to sensations is instantaneous and that is great because we stay away from dangers. But aside from
the survival aspect of it, we do an awful lot of thinking and cultivate feelings on top of sensations.
Sacred space
What to bring in and what to leave out?
LEAVE OUT Phone, Tablet, Food, Memories, Masks
BRING IN
Journal, Audio Recorder, Blanket/Light scarf, determination
Energize and protect the space by:
- lighting a CANDLE for warmth and bring inside the fire element;
- using essential oil BURNER;
- playing a SINGING BOWL;
- keeping some crystals beside you or at the corners of the room/mat/carpet.
TIP: If you haven't got crystals, you can paint colourful mandalas on a pebble.
TIP: Balance the elements and think about your affinity to them: WATER, FIRE, EARTH, AIR, WOOD
Cleanse the sacred space by using herbal smudging:
- burn some PALO SANTO for energy cleansing and uplifting scent;
- burn an INCENSE for fragrant smoke.
- burn some SAGE for its relaxing and energy cleansing effect.
Journal
The point is to keep a journal, possibly with dates. If you practice daily that's great, it will easily become a new habit.
You will become more organized and gather useful information on your practice and mental states.
Drop the masks
So in order to become aware of the condition of wearing a mask, it is helpful to do the following exercise, it takes just 5
minutes:
STEP 1 : Acknowledge that you are wearing masks on a daily basis to the point that you may identifying yourself with them.
You can say to yourself: “I know that I am wearing masks on a daily basis and that is OK, it is functional to live in the
society”.
STEP 2:
Write down all the roles and capacities in which you are aware of functioning from time to time without using
adjectives, and name it LIST 1 (for instance: bus driver, father, nurse, citizen, immigrant, farmer, manager, writer,..)
STEP 3 : Take some time to relax & write down who you think you really are without using adjectives, and name it LIST 2 (for
instance: body, person, man, woman, human, spirit, soul, energy,..)
STEP 4 : Compare LIST 1 and LIST 2. Was it difficult to choose what to write in each list? Are you amazed by how many roles
you play?
Intro 123 Meditation
Besides Opening and Conclusion the 123 Guided meditation is structure in three different parts called "1 -2 - 3" and
described as follow:
1. Refers to Focusing the attention on the sense of touch: sensations perceived on the body parts (feet, legs, buttocks)
touching the mat/floor/chair.
2. Refers to Focusing the attention on the sense of touch: sensations perceived on the nose by the air moving in/out.
3. Refers to Focusing the attention on the sense of hearing: sound heard.
Welcome & congratulations for embarking on a new path of personal growth!
This meditation series contains video and audio designed to help practicing meditation at home.
After reading/listening through this material, and doing some practical exercises, you will gain a basic understanding of
meditation.
What is Meditation
Let's begin with 10 points to introduce the subject of meditation:
- A tool to change yourself. A torch in the darkness that brings the light of awareness into your life.
- Turning attention inward. As opposed to constantly focusing on the external world.
- Focus of attention. Like working out at the gym, you can develop a sharp focus of the "here-now", body sensations, emotions and feelings.
- Become aware of emotions and feelings. Allow yourself to feel without judgement.
- Create inner peace to quiet the mind. Relaxing your body and breathing deeply to a state of peace & quiet.
- Detach from routine & chores. Embrace a new routine of self development.
- Love yourself. Appreciate what you are: A wonderful Human Being.
- Being intimate with yourself. Make some space for you and yourself only.
- Healing. Releasing tension and stress is beneficial to the whole body.
- Positive energy generator. Recharges your batteries.