Provides illustrated instructions and guidelines for starting a new meditation practice or enhancing and existing one.
Acknowledgments
ix
Preface
xi
The Spirit of Meditation
3
(16)
Cultivating a Steady Posture
19
(34)
Finding a Good Sitting Pose
21
(10)
Refining Your Posture
31
(9)
Calming the Senses
40
(6)
The Root Lock
46
(7)
Diaphragmatic Breathing
53
(40)
Elements of Breathing
55
(8)
Breathing with Confidence
63
(12)
Drawing the Diaphragm
75
(8)
Six Methods for Training the Breath
83
(10)
Systematic Relaxation
93
(24)
The Art of Relaxing
95
(7)
Sleeping on the Run
102
(6)
Balancing Your Energies
108
(9)
Breath Awareness
117
(36)
Mindful Breathing
119
(6)
Techniques for Breath Awareness
125
(8)
Breathing Through Emotions
133
(7)
Nadi Shodhanam Alternate Nostril Breathing
140
(13)
Meditation and Mantra
153
(38)
Meet Your Self: The Mind in Meditation
155
(15)
A Complete Meditation Practice
170
(6)
String of Pearls: Using a Mala
176
(7)
Motivation for Meditation
183
(8)
The Study of the Self: Svadhyaya
191
(7)
Recommended for Further Study
198
(3)
About the Author
201
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