3) Sitting Meditation (30 minutes)

PREPARING FOR MEDITATION

• Prepare yourself for meditation either on the floor or on a chair.  If on the floor sit in either a full or half lotus position. If on a chair place feet flat on the floor; with hands either right cupped (right in left) or gently placed on thighs.
  
• press down strongly three times on hands straightening the spine.
• Aligning head and shoulders looking down side of the nose focusing on a spot about 3 feet from the end of your nose. Keep your eyes slightly opened at the beginning of the meditation closing them later when your position, breathing and mind have stabilised
• We will next take three deep breaths slowly in through the nose and out through the mouth (3 x breaths).
• Close the mouth and gently place the tongue behind the top teeth; this aids in saliva reduction.
• The meditation will begin now.
• The bells during the meditation remind us to re-concentrate on the breath, this is especially helpful when our mind wanders or we begin to feel drowsy.

ENDING MEDITATION

• You are now listening to the last bells of this meditation.
• On hearing the first bell we will dedicate this meditation to all sentient beings. * STRIKE THE BELL (PAUSE).
• On hearing the second bell we will take three deep breaths: in through the nose; and out through the mouth. Breathing in all the positives in our lives; breathing out all the negatives of our lives. STRIKE THE BELL (PAUSE).
• When you heard this last Bell, slowly open your eyes and follow further instructions to get out of this meditation. STRIKE THE BELL (PAUSE).      

MASSAGE ENDING MEDITATION. 

1. Squeeze fingers 5 times.
2. Push down hard 3 times on your lap; straightening your spine.
3. Rotate your left shoulder: 5 times.
4. Rotate your right shoulder: 5 times.
5. Now rotate both shoulders 10 times: REVERSE the direction another 10 times.
6. Gently move your head up and down 5 times.
7. Gently move your head from right to left 5 times.  
8. Rub your hands strongly, generating heat, place your hands over your eyes, pause for a few seconds, be aware of the touch and the pleasant feelings that arise throughout this massage.
9. Rub your face in an upwardly circulating movement 20 times.
10. Rub your head from the front to the back 10 times.
11. Rub your ears 10 times. 
12. Pull your ears lobes  10 times 
13. Place one hand on the crown of your head, the other on the back of your neck and massage 10 times.  
14. Rub 2 fingers of each hand together, generating heat, now massage your eyes either inwardly or outwardly 10 times.
15. Rub both sides of the back of your neck 10 times.
16. Rub your throat upwardly 10 times.
17. Place your left hand on your right shoulder and massage the whole of the arm 10 times.
18. Place your right hand on your left shoulder and massage the whole of the arm 10 times.
19. 19.Place your right hand on your left shoulder; and your left hand under your right armpit. Massage up and down 5 times then stretch and breathe out strongly. REPEAT.
20. Place your left hand on your right  shoulder; and your right hand under your left armpit. Massage up and down 5 times then stretch and breathe out strongly. REPEAT
21. 21.Place one hand on the chest and one hand on the stomach Massage in a circular motion 10 times. Now Reverse 10 times
22. Using the back of your hands rub your back from the top to the bottom 10 times.
23. using your palms rub your kidney and waist area 10 times.
24. massage your sciatic nerve in both legs, first left then right 10 times
25. Rub your upper and inner thighs toward the knees 10 times.
26. Bring OUT your LEFT leg, massage down to the tibia 10 times.
27. Straighten out your left leg, rub your knee 10 times.
28. Bring UP your left foot, rub the sole of your foot with your knuckles 10 times.
29. Hold your toes, rotate them gently 5 times, now REVERSE direction 5 times. PUT DOWN YOUR LEFT LEG.
30. Bring OUT your RIGHT leg, massage down to the tibia 10 times.
31. Straighten out your right leg, rub your knee 10 times.
32. Bring UP your right foot, rub the sole of your foot with your knuckles 10 times.
33. Hold your toes, rotate them gently 5 times,         now reverse direction 5 times.  PUT DOWN YOUR RIGHT LEG
34. take out your cushions, straighten out both legs, rub down to the toes 10 times.

Stand-up and tidy up around you. Stand in a relaxed and stable position. Tai Chi: breathing exercise: 3 breaths up and down. This ENDS OF MEDITATION EXERCISES.

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