Designed by Manuel Vega
For an introduction and general purpose of this methodology of meditation, please read before the post “What Is CM Meditation?”
Some guidance is necessary to practice CM before one gets familiar with the design and is able to do it unassisted. After a few sessions, one naturally and readily will internalize the procedure and can dispense with the instructions so the practice unfolds mainly in silence.
If you practice by yourself, all you need is a timer that signals the transitions every five minutes. If you do not have one, just glance a clock when you think it is about time to change techniques. If you practice in company, one of you could signal the transitions with the sound of something like a little bell.
A typical guided CM (half an hour meditation) would be as following (transitions are indicated with a [Ding], as if striking a bell).
Minute 0: [Ding] Bowing. Please say the following principle and then bow: humility (bow), generosity (bow) and practice (bow).
We are now going to do some Qi Gong exercises, each one four times: separating heaven and earth with the hands; the archer; lateral stretch; hip torsion; cupping water from the ground and pouring it over the head; and punching. Now let’s do some rotation of shoulders and neck. Then exhale and rest in standing meditation with hands as if holding a big balloon.
Minute 5: [Ding] Relaxation. Please lay down on your back, arms and legs slightly apart. Slowly scan the entire body, starting from your toes all the way up to your head, and release any tension. Remain alert and do not let the mind become drowsy.
Minute 10: [Ding] Regain awareness of your body and, slowly and mindfully, sit up on a cushion and cross your legs to sit in meditation. Straighten your back without straining it. Raise your heart and relax the shoulders. Align the head by slightly tucking in your chin. Rest your hands on your lap or knees. Let the tongue touch the roof of the mouth. Cast your sight down without focusing on anything.
We are going to do active breathing. Breath deeply, filling completely your belly, chest and opening shoulders, then hold the breath for as long as you feel comfortable, and exhale. Repeat this pattern once more. Then Breathe naturally using the diaphragm, always through the nose.
We do samatha or calm abiding meditation. Localize your mind on the region of the dantien (about a couple of inches below the navel) and hold it there. As soon as you notice your mind wandering, gently bring it back to this point. Remain as focused as possible on this spot by counting breaths: breath in, breath out… one, and so on.
Minute 15: [Ding] Vipassana or insight meditation. Just set the mind in a witnessing mode in which you simply contemplate the processes of your mind without getting involved or drifting away. Remain contemplating everything rising and falling in your mind but detached. Notice how difficult it is. Mind you, this technique is about trying our best, not about being successful.
Minute 20: [Ding] Slowly uncross your legs and, only when ready, stand up. Do all this transition as mindful as possible. It is important to not lose the focus and presence of mind. Standing up, slightly flex your knees, straight your posture, and be mindful of the effortless equilibrium and balance of the standing body.
Minute 25: [Ding] Walking meditation. Walk very slowly, clockwise, just half a foot ahead at a time. Be mindful of how the feet move as they rise and make contact with the floor.
In the last minute, please kneel. Let’s use up a moment to bring to mind that which now worries us the most, and send to that all our positive energy in the hope it will soon be resolved. Let’s bow in silence from our knees three times.
Minute 30: [Ding] This is the end.
Note: Anyone interested in practicing CM is welcome to reproduce and distribute this file for non-commercial purposes, and if you want to give me credit that’d be nice.