The Basic steps in Meditation / Yoga Nidara / Mind Body Stress Reduction or Mind Body scans.
1. Ancient Yogi’s said there is a feedback system between the mind and the breath. As the breath becomes calmer, so does the mind, and vice versa. In the practice of meditation we concentrate on the breath for a quitter mind and breath.
2.While many meditation methods ask you to concentrate on something outside of yourself, the beauty of Internal fixation technique is that you focus on something inside of you — the breath, air or your belly movement. Since our minds are naturally drawn toward movement, the breath also is a natural focal point for meditation.
3. One can also curl one’s tongue upwards and the tip touches the roof of mouth or connecting the tip of the tongue to the palate in order to stimulate the meridian point and thereby the master glands, the pituitary and pineal. This complete the body internal nervous pathways.
4. Observing Breath, chanting a Mantra aloud or silently all work powerfully together to draw your consciousness toward Spirit. Although it may appear to be a simple technique, its simplicity is its greatness. Normally our mind is our master directing us in many different directions or thought in few different directions. With this process we make our mind as our friend and give it some simple work. It brings peace and harmony. At times our thoughts wonder – do not worry. Just bring them back to watching breath.
5.When used for meditation, Chanting "OM" acts as a natural mantra to control one's breathing pattern, to help achieve deep breath, and to gain concentration. “Om” – chanted as “OOmmm” on exhalation adds extra vibration or power to the sound. It should be a continuous smooth sound without any exertion.
Or one can use any other Mantra you like.
6.Yogis say that on a subtle level the breathing is the very sound that brings in astral energy inside the body.
7. The practice of controlling, the breath brings deep spiritual benefits, one of the most important being a sense of detachment from your physical body and mental processes. Every time you observe the breath without controlling it, you are affirming the peaceful attitude.
8.As we progress in our practice, one can add gazing upward at the point between the eyebrows, or spiritual eye, puts us more in tune with the superconscious. In deep meditation the energy is centered there. Observing the breath helps to calm it. It brings to your whole body system. Please do not expect any new sensations immediately. Practice, practice and Practice is the Mantra. Slowly everything falls in place.\
9.Meditation and Breathing technique when combined together helps discipline one’s mind for greater sense of peace and clarity. One can think more clearly and efficiently, thereby improving one’s life. It also helps relationships and adds spirituality to one’s life.
10.Visualizations, affirmations, and relaxation practices are extremely beneficial.
11.External fixation or visualization can include use of a candle flame or any other figure used for prayers or even nature’s beauty or gentle water waves. I vividly remember when I sat down in a beautiful setting in mountains. I sat down in the garden with a 40 feet Buddha statue located about 100 feet from me. I was sitting in an elevated area surrounded by flower beds. It was a crystal clear day. I felt the touch of divine presence that day during my 90 minutes of silence.