I learned this meditation from a Chinese monk who taught me Tai Chi.
Entering the Stillness Meditation
“Look within,” say the Taoists, “for that is all that is necessary for true insight.” This form of meditation is intended to still the body and the mind, slowly progressing from outside to in, as you become more and more quiet.
To begin meditation, get into a comfortable posture. You can sit on the floor with a cushion or you can sit on the edge of a chair with your feet flat on the floor. Your chin should be held in, head as if suspended by a string, spine straight, shoulders relaxed. You should be able to maintain this seated position for an hour without moving. The intent is to calm the chi down, and any movement disturbs the chi.
Pick a hand posture for meditation, so that the meridians are sealed to allow no energy to escape during meditation.
Each of the following sections should be done for a minimum of 3 minutes, and all sections for the same length of time except when you reach the full depth of the meditation with the ratio breathing which you can do as long as you like. The longer you spend on the initial steps, the deeper your meditation will be.
- Begin with 3 cleansing breaths, in through the nose, exhale through the mouth. Place the tongue on the roof of your mouth. (Note: try not to swallow during the meditation.)
- Inhale and exhale through the nose, eyes closed, while focusing on the dantien. Relax your body completely. This step is to awaken the dantien and build the chi.
- Open the eyes. Concentrate 6 feet in front of you, softly focused. Breathing is diaphramic, subtle. Keep your eyes open, without blinking, until instructed to close them. (It helps if you relax the eye muscles.) Do this for 3 minutes.
- Now concentrate 3 feet in front of you on the floor. Do not move the head, just the eyes.
- Focus between your knees without moving.
- Focus on the tip of your nose, softly focused, not strained.
- Close your eyes. Breath in cool breath to the dantien, out warm toxins.
- Repeat the same breathing but focus on hearing your own breath softly.
- Focus on the dantien. Perform ratio breathing (in for three, retain for three, out for six.) This is the longest part of the meditation.
- Break the meditation with “ho” healing sound of the heart.