Sitting Dan t'ian Meditation

Audio File

Instructions

Sit with hands on lap, palms down or facing in towards body
If sitting in a chair, keep feet flat on the floor and knees at a 90 degree angle
Spine is straight and relaxed, shoulders relaxed. Slightly flatten the curve of the lower (lumbar) back so that the abdomen and chest aren’t arching forward
Lower chin slightly so that back of neck is long and relaxed; keep head comfortably in line with spine (do not thrust it forward).
Keep tongue gently on roof of mouth behind teeth (or if you have high blood pressure, you can place tongue behind bottom teeth inside the mouth).
Eyes can be open, half-open, or closed.
Breathe in slowly and deeply through the nose (if possible) and into the abdomen, letting the diaphragm expand as you inhale.
Picture in your mind the Dantian (dan ti’an), the body’s main reservoir of energy, located about an inch and a half below the navel and in the center of the body. If it helps, picture the Dantian as the smoldering coals of a campfire.
As you inhale, imagine the air travels down into the Dantian and flares those campfire coals into life so that they begin to glow brightly.
Continue meditation for as long as is comfortable for you. If you begin to feel agitated or restless, or if you experience any pain or discomfort in your body from sitting, stop the meditation session. (Over time longer sessions will become easier.)

Modifications