Welcome! If you've come here directly from the pages of Solo Training, then you should be pretty well oriented already. But if you're new here, this is the resources page from the meditation chapter of my book The Windsor Method: The Principles of Solo Training.
Here is a simple meditation exercise, taken from my Meditation for Martial Artists online course:
You can find more free meditation instruction as part of my bundle of free courses, here.
On the Meditation for Martial Artists course I will teach you four different types of meditation, beginning with a simple awareness of breathing, like the one in the video on this page, then the body scan, using mantras, and moving meditation. This will enable you to make informed choices about what kind of meditation you want to include into your daily life.
Awareness of breathing meditation is the foundation practice, in which you learn to pay non-judgemental attention to your breathing, and to return your attention to the breath when it wanders. This improves your ability to direct your attention.
Body Scan meditation is the practice of paying attention to one part of the body at a time, moving through the whole body, noticing what is going on without interference. This is helpful for many reasons, not least it can make you more aware of the side-effects of our other training.
Mantra meditation is the practice of using a short phrase, repeated over and over. This can be a way to enter a meditative state, and also serve as positive self-talk leading to better outcomes.
Moving meditation is the practice of moving mindfully. It can be extremely helpful for learning new techniques, as well as for smoothing out and improving any kind of movement. The class includes moving meditation while seated, for students who are unable to stand.
The course includes some very short meditations (the shortest takes only six breaths), which are useful on their own and can plant a seed that may grow into a solid practice habit.
The course is organised into six weeks of practice (which may take longer- there is no rush- but should not be compressed into a shorter timeframe). Week 1 is for Awareness of Breathing; week 2 for Body Scan, week 3 is for consolidating our practice so far; week 4 is for introducing mantras, week 5 for introducing movement, and week 6 for consolidation and revision. At the end of the six weeks you will have an informed base from which to create your own meditation practice, suited to your mind, your body, and your needs. Once you have bought the course you own it outright, so you can keep using the content forever: six weeks is just the minimum normal time to work through the whole course.
Meditation is a very subjective practice, and its effectiveness can only be judged by the practitioner. If you practice for at least ten minutes a session, five sessions a week, for two weeks, you should experience an improvement in your state of mind. If you have done the practice and are getting no results, then I invite you to apply for a refund, no questions asked, and no offence taken. I do not expect this course to work for every mind, but there is good reason to believe it will be helpful to many minds.
You can find the complete course here: https://swordschool.teachable.com/p/meditation