Training Wheels for Meditation

Intro

Training wheels for meditation help you find your mental balance and can be useful for beginners while learning to meditate like training wheels in children’s bicycles. Training wheels for meditation include labeling, guiding, movements and visualizing.

Labeling

Labeling is a meditation technique for beginners: mentally say your experience or acknowledge with a word or phrases. For examples:

  • “I know I am breathing in. I know I am breathing out”
  • “in, out”
  • “om, hum”
  • “I know breathing in long. I know breathing out long.”
  • “Experiencing the whole body while breathing.”
  • “Calming the whole body while breathing.”

Guiding

Guiding is a meditation technique for beginners. Meditation practice can be guided by others or on their own. For examples:

  • “breathing in. breathing out”
  • “breathing in long. breathing out long.”
  • “Experiencing the whole body while breathing.”
  • “Calming the whole body while breathing.”
  • “Experiencing pleasure while breathing.”
  • “Experiencing the mind (mental activities or contents) while breathing.”
  • “Calming the mind while breathing.”
  • “Making the mind happy while breathing.”
  • “Concentrating the mind while breathing.”

Visualization

Visualize energy flow.

Hands Movements

You can acknowledge your breathing with your hands movements.

Move your hands away from each other as you inhale and bring your hands closer to each other as you exhale.

Feet Movements (Walking)

Move your left foot in your in-breath. Move your right foot in your out-breath.

Finger Movements

Breath with the finger movements. One finger movement upon completing an inhalation and an exhalation.

Five finger movements are as follows:

  1. Your thumb touches your index fingertip.
  2. Your thumb touches your middle fingertip.
  3. Your thumb touches your ring fingertip.
  4. Your thumb touches your little fingertip.
  5. Straight all five fingers.
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