Basic Meditation Exercises (II)

"God has a dream - and the dream comes true each time one of us awakens" - Unknown

The three basic meditation exercises below require more effort than the two exercises mentioned earlier in the previous section.

But they are still quite easy to do and extremely useful.

These basic meditation exercises unobstruct the flow of energy through the body and make it supple and strong.

Regular practice will lead to a healthier body and a calmer mind that will make sitting in meditation easy and enjoyable.

Tornado Twist

  • Stand with feet shoulder width apart
  • Lift your left leg about 6 inches from the ground and rotate the foot clockwise and then anti-clockwise a few times. Repeat with the right leg
  • Next put your knees and feet together. Grab your knees with your hands, bend them slightly, and rotate them, clockwise ten times and anti-clockwise ten times. Keep the knees soft
  • Stand upright again with feet shoulder width apart, arms akimbo, move your hips in big circles, first clockwise, then anti-clockwise. Keep breathing deeply
  • With hands on your hips, rotate the torso now in as big a circle as you can. Clockwise a few times followed by counterclockwise for the same number of times. You need to bend forward and make your head and chest parallel to the ground while hitting '12' of the clock during this exercise. Bend backwards as much as comfortably possible while reaching '6'
  • Rotate the arms around the shoulder - forwards and backwards in big circles. Next rotate the hands around the wrists
  • Using the base of the neck as a pivot, roll the head clockwise and anti-clockwise a few times
  • Stand still and take a few deep diaphragmatic breaths

Swinging Jack

  • Stand with feet shoulder width apart. Bend down and touch your toes without bending your knees. If you are unable to do so, bend as far down as possible
  • Feel the stretch in the back of your knees and your hamstrings. Breathe deeply, three to five times. Now fold your arms under your head and swing gently from side to side. Swing for thirty seconds
  • Pull your chin to your chest and rise slowly, straightening your back as you come upright again. Become aware of the sensations in your body
  • Do diaphragmatic breathing for three to seven times

Core Strength

  • Lie down with arms at your sides. Lift your legs about 6 inches above the ground keeping the knees straight
  • Use your core and not the muscles of your lower back to lift the legs
  • Next pull your head and chest off the floor (tuck in your chin if it helps reduce the strain on your neck). Rest your hands on the thighs
  • With only the lower back and buttocks touching the floor, inhale and stretch your toes out, away from the head, then exhale and pull them back so that they point toward your head
  • Repeat three to seven times
  • Gently lower the legs and your upper body to the floor
  • Do diaphragmatic breathing while lying on the floor

You can do any or all of these basic meditation exercises either during your normal exercise regimen or as a quick preparation for your meditation.

If you are wondering about the specifics of how to meditate, then read through this three part guide on how to meditate for beginners.

But, if you know the specifics already, you may want to explore these interesting meditation techniques for beginners.

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