Step-by-step guide
POSTURE
It doesn’t matter if you are sitting in a chair or on the floor—you just need to assume a position that embodies wakefulness and dignity. For athletes, this means a posture that is established and erect but not stiff.
The Seat: If you are a beginner, a straight-backed chair may be most comfortable.
The Body: Let your shoulders drop. Feel the contact points with the chair or cushion.
The Eyes: Preferably, shut your eyes. This helps minimize distraction. If that is uncomfortable, you may keep them open and unfocused.
STEP-BY-STEP
Instead of trying to achieve a special feeling, simply give yourself over to experiencing what is unfolding in the following three steps:
Step One (2-3 min) – Box Breathing
Begin here to settle the nervous system. When we tune into the breath, we actually calm down the vagus nerve, which helps innervate all your organ systems
The Method: Inhale for a count of 4, hold for 4, exhale for 4, and hold for 4.
The Progression: Establish your rhythm at a count of 4. As your capacity for breath control improves over time, you may ladder up, increasing the count for each set, but always return to the steady rhythm of the box.
Step Two (10 min) – Mantra Repetition
Shift your attention to the mantra chosen for your specific astrological chart. Let the sound be the object of your attention. Do not try to push or pull the experience; simply allow the repetition to happen.
Even for elite athletes, the mind can be unruly. Mindfulness is a way to tame, train, and befriend the mind so that it becomes more of an ally than an obstacle.
The Distraction: When you notice your thoughts drifting to training, competition, or daily life, realize that this is not a failure but a natural feature of having a mind.
The Return: Simply note what is on your mind, then invite your mind to let go of whatever it is (which means let it be there; don’t push it away). Gently return your attention to your mantra or the silence.
Step Three (2-3 min) – Sitting in Silence
Release the mantra and simply exist. Rest in awareness, moment by moment. Like scuba diving, you don’t want to shoot out of the water.
When the meditation comes to an end, invite your eyes to open gently if they have been closed.
Linger: Don’t rush up. Linger for a moment or two, resting in awareness before moving and ultimately getting up.
Transition: As you come up and out, see if you can maintain that sense of awareness throughout your day. Any moment is the perfect moment for being fully present.
