Breath
Meditation
(Eric
Harrison's Teach Yourself to Meditate)
On the surface this appears a simple technique.
You sit and count your breaths throughout the meditation.
If this is all you do, however, the practice can be quite
shallow. you may just be marking time. It is
much more important to actually feel your breathing.
Is your mind right there when the breath stops or starts?
Are you noticing the changing moment-to-moment details?
Can you feel the reverberation of the breath in different
parts of your body - your belly, diaphragm, chest or
nostrils?
If you examine the breath with curiosity, your
mind will be focused. You may notice fine sensations
within you that can be fascinating. This meditation
can eventually lead to an exploration of all the
life-energies within us.
-
Choose
a relatively quite place and give yourself 15 minutes to
meditate. Find a comfortable position that allows
you to breathe easily. For most people a
straight-backed, padded chair is ideal.
-
Spend
a minute or two slowly scanning your body inwardly to
release subtle tensions. Examine your eyes, mouth,
shoulders, hands, belly.
-
Take
a deep breath and sigh. Let your belly loosen.
Give the breath room to move. Explore the movement
of the breath within you. If there is a pause at
the end of the out-breath, enjoy it. Let the
breathing be spontaneous. Don't try to control it,
or try to breathe correctly or make the breathing
regular.
-
To
stay on track, count the breaths up to 5 or 10,
repeatedly. This helps to anchor the mind when you
wander. You can either count on each out-breath
("one...two...three..."), or double-count, on
the in-breath and the out-breath ("one...and
two....and three....").
-
When
you lose the count or the breath, return to it without
annoyance. If you are equally distracted, examine
each breath more intently. If you feel sleepy,
open your eyes a little or sharpen your posture.
-
Let
your body fall asleep. Don't be rigid. Have
a background awareness of the sensations of relaxation -
heaviness/lightness, tingling, gentle breathing, and so
on.
-
Emerge
slowly from the meditation. Sit quietly with your
eyes open for a minute. Notice if you feel
different from when you started.
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~~o00o~~
Natural
Object Meditation
(Eric
Harrison's Teach Yourself to Meditate)
Use
any natural object for this meditation - driftwood, a
crystal, a flower, fruit, a stone ... anything, provided it
is natural.
-
Put
something that interests you on a table at a convenient
distance in front of you - not too close or far away,
not too high or low. Close your eyes for two
minutes and relax, using any technique.
-
Open
your eyes. Keep the muscles loose and soft.
The eyes may be almost out of focus. Let your eyes
settle on the object and explore it.
-
Name
the object silently like a mantra each time you breathe
out. Without effort and without staring become
familiar with it. Notice its colour, shadow
patterns, texture, and so on.
-
Using
your imagination, if you wish. Imagine touching or
holding it, going inside it or becoming it, or allow
associations to arise.
-
If
you wish, close your eyes and explore the object in your
imagination. Continue saying the word to evoke the
image. The detail of it may change slightly.
If you lose the image completely, open your eyes again.
-
Occasionally
scan through your body to make sure you are relaxing.
If you are tensing up, keep your eyes closed for a
while. If you become too dreamy, open your eyes.
-
Meditate
on the object with your eyes open or closed as you wish.
At the end of the meditation, notice how your body
feels.
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~~o00o~~
Colour
Healing
(Anonymous)
Total
healing requires restoring harmony to all of our bodies.
This meditation is designed to cleanse and harmonize your
various bodies with the healing energies of colour.
1.
Sit comfortably with your eyes closed.
2.
Visualize a large ball of radiant Golden light a few
inches over your head. Visualize that ball of light slowly
descending through your crown, filling your entire being
with golden light.
3.
Imagine yourself absorbing that light as it
nourishes, cleanses & heals your whole being - your
Spirit and all of your bodies - dissolving all blocked and
toxic energies.
4.
Repeat this exercise, visualizing a ball of Red
light. Continue through the entire spectrum like this,
visualizing a ball of Orange light; Yellow light; Green
light; Blue light; Indigo light; and Violet light. Go
through the spectrum at whatever pace feels appropriate.
5.
Take some time to visualize yourself in a state of
perfect, radiant health.
Benefits
of this meditation:
- Cleansing,
balancing, & healing at all levels... Spiritual,
Mental, Emotional, Vital, & Physical.
- Develops
concentration & visualization abilities.
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~~o00o~~
Enlightenment
Meditation
(Anonymous)
The
following meditation is designed to simulate the experience
of Ascension. It makes use of creative visualization and
imagination.
1.
Sit
comfortably, reasonably straight.
2.
Visualize
your Higher Self as a human-sized form of brilliant white
light just over your head.
3.
Imagine
yourself slowly rising to merge with the Light of your
Higher Self... your entire being transformed to brilliant
white light.
4.
Visualize
your surroundings becoming brighter and brighter, until
there is nothing but a sea of golden-white light... an ocean
of Spirit.
5.
Imagine your
consciousness expanding, becoming one with this ocean of
Cosmic Light. Remain immersed in the Ocean of Light until
you come out of the meditation.
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~~o00o~~
Inner
Light Meditation
(Anonymous)
This
is a meditation for connecting you with your Inner
Spirit.... your essence or core Self. It uses the light that
is already within you as an object of focus. It's a fairly
simple meditation, but is quite powerful, and potentially
very deep.
1.
Sit comfortably with your eyes closed.
2.
With your mind's eye, look at the inner screen that
fills the space behind your brow.
3.
There will be particles, images, or patterns of light
on this screen... gently focus your attention on the light.
4.
Don't try to create or interpret images. Don't
attempt to focus clearly. Simply look at the light with
relaxed attention.
5.
If you feel as though your consciousness is shifting,
or you are slipping into a dreamlike state, allow it to
happen. Whatever you experience is ok.
6.
If you find you have drifted off into your thoughts,
simply bring your attention back to the light on your inner
screen.
Benefits
of this meditation:
- Direct
experience of your calm, unbounded Inner Spirit.
- Connecting
with your Inner Spirit taps a wellspring of spiritual
energy. This energy nourishes & enhances all levels
of life... physical, emotional, mental & spiritual.
- When
connected with your Inner Spirit, life flows more
effortlessly, & you begin to perceive the world as a
more supportive, enjoyable place.
- Regular
contact with your Inner Spirit catalyses a gradual shift
to a higher level of consciousness... centred in the
peace, joy, & freedom of your Spirit.
- Relaxation
and stress reduction.
- Increased
flow of fuel to the brain.
- Gradual
opening of the 6th chakra - the Inne Eye - giving clear
insight & inner vision.
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Spirit
Guide Meditation
(Anonymous)
Allow
yourself to be worthy of allowing the Spirit to flow
through
you.(Put some new age music on and sit back
and relax and remember to
breath.) Relax in a comfortable, quiet place
where you not be disturbed. For the first few
minutes concentrate on your breathing, using as a
prayer or mantra the words opening as you
inhale and to spirit as you exhale.
Very gently visualize a serene environment that you
intuitively know is a place of sacred learning for
you. |
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Then
confidently, without undue effort, invite a symbol of Spirit
to join you. If you don't feel totally comfortable with the
image that appears, it's not the appropriate one. Have
it vanish, and ask for the right symbol to emerge. When you
are satisfied with your symbol, rest in its presence. Soak
in its unconditional love. As you become more trusting of
your spirit, present to it one of the more shadowy sides of
yourself, a part that shames or irritates you. Allow Spirit
to minister to the dark aspect, bathing it in the light of
unconditional recognition. As much as you can, open up to
seeing the good buried in this aspect of yourself and,
thereby, facilitate its transformation. Then bid goodbye to
your Spitit, knowing that She/He is always available to you.
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~~o00o~~
Tree
Meditation
(Anonymous)
Get
comfortable, sit with your spine straight to allow the
energies to flow properly. Also for this reason don't cross
arms or legs. Close your eyes. Think of the moment that you
first woke up this morning, and go through the day , event by
event , letting it go , until you reach the here and now.
Now
you are here, relax
Concentrate
on your toes, all of your attention focused there. Imagine a
beautiful warm golden summer ocean wave, wash over your toes
,staying for the count of three and then as it draws away
again , it takes all the tension from your toes with it. Your
attention is then transferred to your feet, again the wave
laps at your feet for the count of three, washing away
the strain. Your Focus is now on your calves and again
up washes the delicious wave to rid you of the tension stored
there As it washes to your knees, it feels lovely
against your skin Thighs, all is relaxed. Hips,
all stress is washed away. Belly, count to three, A
feeling of peace. Chest, loving energies wash over you
Shoulders and arms, and they totally relax. Neck , the
water massages the stress away. Head , gently after the
count of three it calmly washes all tension away , leaving you
feeling clear and relaxed.
I
want you now to imagine before you a tree. It is
exuding a calm and relaxed atmosphere and you feel
very welcomed and relaxed. Go to your tree . Explore
the leaves, what sort of tree is it?, are there
leaves? what is the texture of the bark? what is the
soil?
Feel
yourself being welcomed by the tree. Why not hug it in
greeting? sit next to the tree, with your back leaned
against it , and as you do you feel let in to the aura
of this tree, and accepted at a innermost level.
You feel you are at one with the tree, and you realise
that you have established an awareness that allows you
to transcend into the essence of its being.
|
|
(Artist
Tim Thompson) |
Feel
your roots deep in the ground, deep into Mother Earth. Seeking
nutrients and water , discovering in the darkness an intimacy
with the soil. Listen, you can hear the water flowing deep
underground, feel the cool caressing touch of it. Drink
deep the water to quench this trees thirst.
Travel
up now, to the trunk of the tree. Feel the potency, the power,
feel the stability. Hidden within are secrets, secrets that
will endure the life of the tree. Explore the life force here
and gain strength from the knowledge found here.
Travel
again now , further up the tree, to the swaying branches.
Fresh air, scented deliciously with the scent of leaves.
sunlight is shinning upon the leaves, giving power, giving
energy, nurturing it. Feel the sun also nurturing you. Feel
joy at the playful wind playing amongst the leaves and twigs
.Feel joy at the beauty around you.
Slowly
you travel back down the tree, to the point that you entered.
Feel the link between you and the tree slowly dissipate,
slowly , lovingly, dissolve. Leaving a great scenes of
camaraderie and mutual respect. Bow and thank the tree, in a
means that seems suitable to you.
Slowly
and in your own time, become aware of your self and your
surroundings. Stretch. become aware of the other people here
tonight. when your ready open your eyes.
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~~o00o~~
Triple
Goddess Meditation
(Anonymous)
This
meditation will introduce you to the three aspect's of the
Goddess. These are the Maiden, which corresponds to the new
moon, the Mother, which corresponds to the full moon and the
Crone, which is the waning moon. These aspects have been used
for centuries by many different civilisations.
Begin
by doing some four , four breathing. Breathe in for the count
of four, hold your breath for the count of four, exhale for
four, hold for four.
Next
go through a relaxation exercise, such as starting with your
toes, concentrate on them for three seconds, then relax.
Continue doing this up every individual part of your body,
till you reach the top of your head.
Relax,
and sit with your spine straight. Your eyes are closed and
your breathing should be relaxed.
Imagine
yourself in a Forest, surrounded by the beauty of nature ,
bird song and the fresh sweet air of dawn greets your senses.
Before your feet lays a small meandering path, winding through
the lovely trees. You set of along this path to seek for the
Goddess.
Wandering
along this path , you can hear the tinkerling of a small
stream .Soon alongside the morning shadowed path, runs a
stream The ground is covered in ferns , uncurling to the
warmth of the day. Mixed with the gentle gurgling of the
stream you hear a song, it is the voice of a young girl.
Looking up there is a girl of about the age of twelve. She is
weaving a garland from the fern fronds, and absently minded
singing a merry tune. She smiles and waves. With a half skip
walk she comes forwards. and greets you .
She
tells you she has been waiting for you. She takes your hand ,
and she leads you to the steam . Pointing her finger she
motions you to look upon a family of fox cubs on the other
side. Unaware of your presence they play in the sunshine.
After a few moments, she leads you away again, smiles and
hands you the garland she was weaving.
" I am
one face of the goddess, she says, I am youth. Through play I
also learn, like the fox cubs . Never loose sight of me within
you for I can be a great joy. There is a place in life for
happiness"
She
skips away, turning and waving. Continue down the path.
The
sun is hot now and directly overhead. As the path turns a
corner , you see ahead of you a well. This might provide a
cool refreshing drink.As you near the well you see a woman.She
is tending some herbs growing near the well .She is heavily
pregnant. She stands , smiles and greets you.She hands you a
cup, in which is some freshly drawn water, it its cool and
sweet.
"I
am motherhood
, she says. I nurture and protect. I am the vital link of all
thing, for I bring forth new life .You can use my
fertility to bring forth your ideals and plans to fruition. I
am strong, yet loving. Beautiful, yet dangerous if threatened.
I bless you , for you are part of me, as I am part of
you."
She
smiles, turns away to once again tend her herbs. You bow
to her then continue down the path, Refreshed .
The
sun lowers in the sky, dusk is falling. Ahead you see the
smoke from a camp fire. It is being tended by an ancient
figure. As you come close you can see the form of an old
woman. Her face is a myriad of wrinkles. She smiles an almost
toothless grin at you , and you smile in return, she sits and
beckons you beside her.
"I
am old age,
although physically I can not assist you , I can teach you
much. I am the embodiment of creative wisdom. These bones know
the joy of youth and the agonies of childbirth. These eyes
have seen a life time, and can share the knowledge of the
mysteries, if you take the time to listen. I am an important
part of the cycle. Although I am harsh , I will give peace to
all in the end. Every day of your life, I grow in you, fear me
not, rejoice in me, for it is I who will bring you
enlightenment."
She
stares deep into your eyes, and you see great wonders there,
she then dismisses you with another toothless grin and returns
to tending the fire. Bow to her then leave.
As
you continue down the path in the evenings gloom you
realise you are at the point at which you entered.
Breath deeply and will yourself back to this room. Think about
all that has happened. In your own good time, stretch and open
your eyes.
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~~o00o~~
Past
Lives
This
meditation (by Alyse Morris) will allow you to take a journey
through a trance to see your past lives. As with any deep
trance that could possibly be very emotional- having a partner
nearby is a good idea.
Lay
down. Make sure you either tape your experience and/or
have your partner write down what you say. (This can be
said out loud by your partner or you can do this internally;
but, if your partner is saying it out loud, you must visualize
this scenario.)
Picture
a huge library with beautiful architecture. (Let your
imagination run wild!) There are 10 giant steps leading up to
the front door. Very slowly climb up the stairs counting each
one. Your partner may want to count you through this. This is
the meditative steps to put you into the mental state to
accept the information. When you get to the top of the stairs,
imagine a huge door, with a giant knocker. Knock.
Someone
will answer the door. This is your spirit guide. Tell him/her
what it is you would like to see (as in a certain past life,
or something in general). At this point you may or may not
have a lengthy conversation with your guide, he/she might be
concerned with how you are going to handle this information,
etc.
Next,
Ask your guide to lead you to where you can get this
information. Picture another door behind the guide, and have
the guide walk you through here. He/she will lead you into
another room, and sit you down. At this point, whether you are
audio, visual, written, or any combination, comes into play.
You might take down a book, and start to read the story of a
past life... look at pictures like a photo album... watch a
movie... listen to someone narrate the story. Or, like I said,
any combination.
When
you are done, thank your guide. Your parting words and actions
will be based on how comfortable you are with your guide at
this point. Open the main door to go back down the stairs, and
count your way back down. This will lead you back out of the
trance.
Play
back the tape, or read what your partner has written. You may
or may not remember what it is you have just experienced
and/or said out loud
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