A Simple Meditation Technique

People can practice a simple meditation technique known as the wisdom-lotus

Qigong method to reach mental tranquility and clarity. I have practiced it for 15
years since I learned it from a Buddhist monk. Derived from a branch of Chinese
Buddhism, it is a relaxation and visualization technique that shares a similar
principle with traditional Chinese medicine about healing. The method recognizes
that the connection between the internal system (body and mind) and the external
system (universe) leads to well-being and healing, whereas pain manifests the
internal and external disconnections. The meditation technique is intended to create
the connection and eliminate the disconnections.
The following selected exercises of wisdom-lotus Qigong represent one method to
calm the mind. This technique can be practiced either indoors or outdoors, in
standing or sitting positions. The process may take 15 minutes or longer, depending
upon the need of the individual.*

1. Imagine that the Sun moves from a distance to you and then encases you; feel
the warmth and brightness for one minute.
2. Imagine that the Sun shrinks to the size of a golf ball inside your belly area
behind your navel; it still has warmth and brightness; let it stay there for 1 to 3
minutes.

3. Visualize a giant shining lotus (any color) that travels from a distance to you; you
sit on the lotus; feel the light in the bright ball inside your belly coming out from all
directions and connecting with the petals of the lotus; internally focus on the scene
for 1 to 3 minutes.
4. Visually shrink the lotus to the size of a golf ball and mentally put it inside your
belly behind the navel area.
5. Move the lotus in a circle from the center of the belly to the outside
(counterclockwise seven or nine times and then clockwise seven or nine times);
when moving the lotus counterclockwise, the circles become bigger each time;
when moving the lotus clockwise, the circles become smaller each time until the
lotus returns to the original location.
6. Focus on the lotus inside your belly for 1 to 3 minutes and then finish.
*Note that this practice may not be suitable for people with psychotic symptoms.