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以下是用身體冥想的12種方法:
一、對視。在安靜的環境裡，穿最方便舒服的衣裳，和家屬、同事或者朋友，面對面地打坐。肩膀下垂，胸膛舒展，挺立脊椎，脖頸梗直抵住下巴。呼吸自腹部始，積到胸部時節奏緩慢，層次細緻。沉默時互相對視臉孔，時間以十分鐘為最佳，起碼要五分鐘以上。然後，互相注視左眼，時間越長則越有效果。兩人間隔一人距離，可以互相拉著手。此種狀態，是對自己的體驗。
二、追回本質。最好保住持述狀態。一個人詢問，一個人應答。問者很鄭重地問對方：“你是什麼人？”回答的人說出此刻很自然的想到的話。詢問者再反復問：“你是什麼人？”應答者答話也許每每不同。經過十分鐘到十五分鐘這樣的回答，兩個人便交換角色。
三、反省當日。睡覺之前，躺到床上，靜靜回憶一天中發生的事情。從現在向前回想，一直回想到當日的早上，然後，從第三者的角度來客觀地看待它們。
四、停下來。將要開始做一件事，或者是在做一件事的過程中，停下來。然後默默地觀察周圍，默默地想一想，再繼續做。
五、注視。經常有意識地註視自己的思想以及行為。自己想的什麼，做的什麼，經常有意識地想一想，注視它。
六、以呼吸冥想。確定一個安靜的場所，最好這安靜的場所固定不變。室溫適中，肚子保持不飢不飽的狀態，服飾是最舒適簡便的。擺好打坐的姿態。這裡又有三種方式：1、保持上述姿態，感受呼吸的進行，意識集中在鼻尖。眼睛閉上，下巴抵住，牙齒間稍分開；放鬆下頦的緊張感，也放鬆眼睛與眼睛之間的緊張感。整個過程一切不去想，扔掉一切雜念，再將意識集中回到鼻尖。開始做的時候，呼吸要比平時長些。為了感覺呼吸，不必注意呼吸的聲響。持續10-30分鐘。然後站起來走動、活動。再繼續感受呼吸。
2、姿勢與上同。將意識集中於腹部。假想在丹田以下有一個大氣球，吸氣時，這氣球便鼓起來，呼氣時它又洩了氣。動作由肚腹完成，時起時伏。開始需要20-25分鐘，然後逐漸延長，到30-45分鐘。身體可以在過程中休息5-10分鐘。
3、姿勢不變。從腳趾至頭頂，以意念來觀察整個身體。開始需要30-45分鐘，以後時間縮短。熟練以後，能看清自己的體內，甚至自己的五臟六腑，動脈及靜脈的流向，以及骨骼內部。
這三種冥想法是印度語（Vipasana），“意念的呼吸”或“洞察力”的意思。這種冥想法是釋迦牟尼苦行之法。現在東南亞、印度的和尚們還在沿襲，西方也開始效仿。在生活中如果能實踐冥想，就能夠達到超脫的境界。從身體健康、保持心理安寧和解除心理壓力等多方面效果來看，現代人是應該掌握冥想法的。三種方式中每一種都應該在一段時間裡堅持做到。
七、規定禁食和靜默一日。一周當中要有一天堅持不吃任何需要咀嚼的東西，只喝果汁和水，並且盡可能保持靜默之態。

Here are 12 ways to meditate with your body:
1. Look at each other. In a quiet environment, wear the most convenient and comfortable clothes, and meditate face to face with family members, colleagues or friends. Shoulders droop, chest stretched, spine erect, neck straight to chin. Breathing starts from the abdomen, and when it reaches the chest, the rhythm is slow and the layers are meticulous. Look at each other's faces during silence, the best time is ten minutes, at least five minutes or more. Then, look at each other's left eyes, the longer the time, the more effective it will be. The two are separated by a distance of one person and can hold hands with each other. This state is an experience of oneself.
Second, recover the essence. It is best to keep it as stated. One asks, one answers. The questioner asked the other party very solemnly: "Who are you?" The person who answered said what he naturally thought of at the moment. The inquirer asks again and again: "Who are you?" The answer of the respondent may vary from time to time. After ten to fifteen minutes of these answers, the two switch roles.
3. Reflect on the day. Before going to bed, lie in bed and quietly recall the events of the day. Think forward from now, all the way back to that morning, and then look at them objectively from a third-person perspective.
4. Stop. About to start doing something, or in the process of doing something, stop. Then observe the surroundings silently, think about it silently, and then continue to do it.
Five, watch. Often consciously watch your thoughts and actions. What you think, what you do, often think about it consciously, and watch it.
6. Meditate with breathing. Decide on a quiet place, preferably a permanent place. The room temperature is moderate, the stomach is not hungry or full, and the clothing is the most comfortable and convenient. Get into a meditation posture. Here are three ways: 1. Maintain the above posture, feel the progress of breathing, and concentrate on the tip of the nose. Eyes closed, chin pressed, teeth slightly apart; relax the tension in the chin, and relax the tension between the eyes. During the whole process, don't think about anything, throw away all distracting thoughts, and then focus your consciousness back to the tip of your nose. When you start doing it, take longer breaths than usual. In order to feel the breath, it is not necessary to pay attention to the sound of the breath. Lasts 10-30 minutes. Then stand up and move around. Continue to feel the breath.
2. The posture is the same as above. Focus on the abdomen. Suppose there is a big balloon below the dantian. When you inhale, the balloon inflates, and when you exhale, it deflates again. The action is completed by the abdomen, which rises and falls from time to time. It takes 20-25 minutes to start, and then gradually increases to 30-45 minutes. The body can rest for 5-10 minutes during the process.
3. The posture remains unchanged. From the toes to the top of the head, observe the whole body with the mind. It takes 30-45 minutes at first, and shortens later. After proficiency, you can clearly see your own body, even your internal organs, the flow direction of arteries and veins, and the inside of your bones.
These three meditation methods are Indian (Vipasana), which means "mindful breathing" or "insight". This meditation method is the ascetic method of Sakyamuni. Now monks in Southeast Asia and India are still following it, and the West has also begun to follow suit. If you can practice meditation in your life, you can reach a state of detachment. Judging from the multiple effects of physical health, maintaining psychological tranquility and relieving psychological pressure, modern people should master meditation. Each of the three approaches should be done consistently for a period of time.