I am offering a few techniques just to get you started. Some methods will work for you better than others, so keep experimenting. I'll repeat this many times here: HOW you get into a meditative state is not necessarily important. What IS important is that you are getting there, and are benefitting from the meditation itself, mentally, physically, and spiritually. There are many, many books available on the subject: keep trying until you find something that works for you personally. You may either lie down on the floor (or bed, or couch), or sit in a comfortable upright position. Posture counts, so so if sitting upright, try to keep your spine straight. If sitting upright, try focusing on the flame of a single candle to focus your attention. (Be careful here, however -- it is not uncommon to fall asleep the first few times when learning to meditate -- so be mindful of burning candles, just in case!) When annoying and distracting thoughts come flying into your head, just let them pass slowly. Do not try to completely clear your mind of all conscious thoughts, or you will only succeed in frustrating yourself. Breathe slowly and rhythmically. Inhale deeply, hold the breath for a few moments, and exhale slowly. Imagine that your entire body is surrounded with a bright, white light. Then beginning with your toes, gently flex your toes, hold for a moment, and release. Then do the same with your ankles, your calves, etc., focusing on each region of your body, moving upwards. Do not rush. When you reach the top of your head, refocus your attention to the area between your eyebrows, the third eye chakra. (See my section on Chakras.) Focus your attention deeper and deeper into the third eye. If you are physically able, allow your eyes to roll upwards, so that you are "looking into" the third eye. (If you can't manage this, don't worry about it unnecessarily.) This is the doorway to the subconscious, so allow yourself to see and hear whatever comes. Again, the first few times you may not experience what you had hoped for, but if you are persistent, you will soon reap the benefits of your efforts. You should end your meditation session in the reverse manner. Reawaken your physical body from your head, to your toes. Meditating for The Chakras Please see my page entitled the Chakras. This page lists the Chakras, the part of the physical and etheral body they govern, and their associated colors. You will need this information to perform the following meditation exercise. The Chakra meditation I am offering below was authored by Shekhinah Mountainwater, in her wonderful book entitled, Ariadne's Thread. She refers to it as 'The Rainbow Cone Meditation. Sit comfortably on the floor, legs crossed, spine straight, hands relaxed. Close your eyes, and breathe in and out deeply. Weave your body in a circular motion, keeping your spine straight. Visualize your body surrounded with a purifying white light. Allow a single, low note to emanate from your mouth in a "Maaaa" chant, and imagine the color red swirling around and through the Root Chakra. Continue up the musical scale and the chakras (and their appropriate color surrounding each chakra,) using higher and higher notes as you go. Try to sustain the chanted notes as long as possible without straining. When you reach the Crown Chakra, let the energy come to a peak above your head, so that you are spinning inside a rainbow cone of power. Let the last note die down gradually, then feel the silence and the spin of energy for awhile. Send the energy you have raised back down through your body, then into the Earth beneath you. Fire Meditation Place a lit candle on the floor or on a table in front of you so that the flame is at eye level. Being as still and devoid of thought as possible, simply gaze at the flame. Silently focus on the flame. After gazing steadily at the flame with eyes open, close your eyes and visualize the flame. Use the flame as an inner sacrificial altar. Send your undivine characteristics to the flame and see them dissolve, burn away, or turn to ashes. Serve up all the things that take your peace away. Your impatience, cold-heartedness, anger, pain, self-loathing, addictions, remorse, etc. Sacrifice them all. In your mind's eye, see yourself becoming pure, glowing as a fire yourself as the flame grows brighter with each offering. See the purified loving light fill you and radiate out in all directions, sending healing energy everywhere. Shine brightly and eternally. Slowly open your eyes, and sit quietly for a few moments, and revel in the renewed sense of peace. |
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I am offering a few techniques just to get you started. Some methods will work for you better than others, so keep experimenting. I'll repeat this many times here: HOW you get into a meditative state is not necessarily important. What IS important is that you are getting there, and are benefitting from the meditation itself, mentally, physically, and spiritually. There are many, many books available on the subject: keep trying until you find something that works for you personally. You may either lie down on the floor (or bed, or couch), or sit in a comfortable upright position. Posture counts, so so if sitting upright, try to keep your spine straight. If sitting upright, try focusing on the flame of a single candle to focus your attention. (Be careful here, however -- it is not uncommon to fall asleep the first few times when learning to meditate -- so be mindful of burning candles, just in case!) When annoying and distracting thoughts come flying into your head, just let them pass slowly. Do not try to completely clear your mind of all conscious thoughts, or you will only succeed in frustrating yourself. Breathe slowly and rhythmically. Inhale deeply, hold the breath for a few moments, and exhale slowly. Imagine that your entire body is surrounded with a bright, white light. Then beginning with your toes, gently flex your toes, hold for a moment, and release. Then do the same with your ankles, your calves, etc., focusing on each region of your body, moving upwards. Do not rush. When you reach the top of your head, refocus your attention to the area between your eyebrows, the third eye chakra. (See my section on Chakras.) Focus your attention deeper and deeper into the third eye. If you are physically able, allow your eyes to roll upwards, so that you are "looking into" the third eye. (If you can't manage this, don't worry about it unnecessarily.) This is the doorway to the subconscious, so allow yourself to see and hear whatever comes. Again, the first few times you may not experience what you had hoped for, but if you are persistent, you will soon reap the benefits of your efforts. You should end your meditation session in the reverse manner. Reawaken your physical body from your head, to your toes. Meditating for The Chakras Please see my page entitled the Chakras. This page lists the Chakras, the part of the physical and etheral body they govern, and their associated colors. You will need this information to perform the following meditation exercise. The Chakra meditation I am offering below was authored by Shekhinah Mountainwater, in her wonderful book entitled, Ariadne's Thread. She refers to it as 'The Rainbow Cone Meditation. Sit comfortably on the floor, legs crossed, spine straight, hands relaxed. Close your eyes, and breathe in and out deeply. Weave your body in a circular motion, keeping your spine straight. Visualize your body surrounded with a purifying white light. Allow a single, low note to emanate from your mouth in a "Maaaa" chant, and imagine the color red swirling around and through the Root Chakra. Continue up the musical scale and the chakras (and their appropriate color surrounding each chakra,) using higher and higher notes as you go. Try to sustain the chanted notes as long as possible without straining. When you reach the Crown Chakra, let the energy come to a peak above your head, so that you are spinning inside a rainbow cone of power. Let the last note die down gradually, then feel the silence and the spin of energy for awhile. Send the energy you have raised back down through your body, then into the Earth beneath you. Fire Meditation Place a lit candle on the floor or on a table in front of you so that the flame is at eye level. Being as still and devoid of thought as possible, simply gaze at the flame. Silently focus on the flame. After gazing steadily at the flame with eyes open, close your eyes and visualize the flame. Use the flame as an inner sacrificial altar. Send your undivine characteristics to the flame and see them dissolve, burn away, or turn to ashes. Serve up all the things that take your peace away. Your impatience, cold-heartedness, anger, pain, self-loathing, addictions, remorse, etc. Sacrifice them all. In your mind's eye, see yourself becoming pure, glowing as a fire yourself as the flame grows brighter with each offering. See the purified loving light fill you and radiate out in all directions, sending healing energy everywhere. Shine brightly and eternally. Slowly open your eyes, and sit quietly for a few moments, and revel in the renewed sense of peace. |
So what is meditation? It can be simply described as listening to your higher or inner self, or the higher consciousness. When in a meditative state, we are able to move our awareness away from the conscious mind, which governs the mundane aspects of our thinking -- the little voice in your head that never shuts up and constantly reminds you to feed the dog, to balance the, wash the car, and go to the grocery store again -- to the realm of the subconscious mind, which governs the higher aspects of ourselves, and puts us in touch with the higher consciousness. It is through the higher consciousness that we can begin to heal ourselves spiritual, mentally, and physically. Meditation is a three step process that leads to serenity and clarity. The first step is learning to move away from our normal state of mind. Our normal state of mind works in almost a dysfunctional, counterproductive manner. We receive and react to sensory stimuli with sheer emotion. We tend to bounce from thought to thought and are easily distracted. The first step is achieving concentration. Concentration is learning to gain control over the mind. It is a deceptively simple concept, but takes practice to master. To begin, pick an object or subject to place your attention on, and then focus exclusively on it without distraction. When distractions do occur and other thoughts come into your mind, make yourself aware of them, and brush them gently aside. In time, concentration will become second nature. The second step is achieving meditation. Meditation is a state of unbroken and undistracted focus of mind. When concentration flows into meditation, the attention paid to the object of meditation becomes deeper and deeper, effortlessly and spontaneously. The third and final step is that of contemplation. Ultimately, your meditation will connect you to everything. At this point, the unity of the object of your meditation and your mind occurs. In contemplation we become aware of the cosmos and understand our unity with it. This is realization, harmony, and bliss. In the end this is the justification in learning to meditate and making meditation an important part of our lives. In order to properly meditate, you need to find a place where you will not be disturbed or distracted. Televisions, telephones, and stereos should be turned off. You might like to keep notes of your meditation sessions to reflect upon at a later date. It's always interesting to look back and see in tangible, written form the growth you have undertaken. Most importantly, don't expect too much the first few times. Meditation is a learned skill like any other, so relax, and keep trying! Ideally, you should meditate every day, for at least 20 minutes. If your schedule does not permit that, shorten your meditation periods to 10 or 15 minutes, but try to stay on a daily schedule, if at all possible. Try to make meditation a part of your regular lifestyle, as opposed to trying to fit it in somewhere. |
Why Meditate? We make the time to take our cars for regular tune-ups (hopefully); we go to the dentist at least once or twice a year (again, hopefully!); we maintain our physical appearances with exercise, diet, makeup, etc. Meditation is the key to an overhaul for your entire body, mind, and spirit. It is vitally important to take time from the demands of your every day life, and find a peaceful place to relax and rejuvenate your body, mind and spirit. Meditation provides the perfect vehicle for this relaxation and renewal. You will find that if you are consistent with your meditation, you will experience a decrease in stress, improved concentration, and will feel more in touch with yourself and those around you. You will also find, if you seek it, heightened spirituality and sense of being. So why not meditate? |
Meditation |
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