Within the third phase of meditation the participants are prepared to understand and exercise the top level meditation techniques. Now they are quite seriously interested in learning meditation techniques.
Now you can either sit on the chair or use a cushion. Should you prefer a cushion then sit comfortably with crossed legs and keep your hands resting on your thighs. You can sit on a cushion or you can use a chair according to your convenience. Remember that the back of a chair needs to be straight. You need to sit straight upright with your feet touching the floor. Keep your spine straight. Keep in mind that there shouldn’t be any tension in your neck. You should sit comfortably but this posture should not let you fall asleep. Ensure that you can remain stable in this posture during practice.
Actually your gaze should focus a couple of inches in front of your nose. On this position eyes remain half open. At the beginnings gently close your eyes while meditating. Open eyes may distract you. When you are familar with the process you can keep your gaze towards nose.
Once you settle down in this position then start slowly focusing on your breath. Don’t try to control it. Breathe naturally. Just feel the tough of your breath above your upper lip, through your nostrils. You will see that breath is going out and coming in. Let it go out and come in by its own pace. Just feel it. Focus your attention on the rhythm of your breath. This practice can help you feel your subtle emotions. These feelings become subtle as you go ahead in your practice.
Look at the thoughts coming in your mind. Attempt to look at them as third person. Do not get attached with those thoughts. You will see that these thoughts are coming and going away. Do not judge them. Don’t label them. Just observe.
Attempt to feel your emotions while breathing. Try to understand the link between your breathing rate and your feelings. If you think about something annoying you, your breathing rate automatically increases. When your thoughts are about something that calms you, your breathing rate automatically decreases.
If you are not confident enough you can also join some courses of meditation at the start to learn it properly. You can find some CD or tapes to follow the instructions. You may practice with a partner or perhaps in a small group when you feel it difficult practicing alone.
It is advisable practicing twice daily for 15 to 20 minutes. You may practice it, in the morning and evening when you are in a relax state. But even you practice once during a day, it is sufficient. You can begin with 15 minutes and slowly increase up to half an hour. There’s no harm in performing it for more than 30 mins but in the beginning it may not be possible for you. Once you get settle in the practice, your mind will instruct you about the time. It will instruct you about the things suitable for you.