Serveral Simple But Useful Meditations
Before you start any kind of meditation, here are a few tips:
Pick a place where you will not be disturbed.
If you want, you may put on some relaxing music or nature sounds to keep you from possible distractions.
Get into an upright position keeping your feet flat on the floor. Your head should be over your shoulders and your spine straight but relaxed.
Breathe deeply in a calming way. ‘Inhale’ your worries and ‘exhale’ them out.
After the session don't get up and rush off to any crowded place. Give yourself some quality time to contemplate what you’ve just achieved, or simply gaze from the window at the beautiful nature outside.
A BEGINNER’S MEDITATION
Sit up straight in a comfortable chair. Your feet should both be flat on the floor and your hands in your lap. Close your eyes. Take a few deep breaths through your nose. As you inhale, picture a white light coming in and filling your entire body. Then exhale through your mouth. As you exhale, picture all of your stresses flowing out with the exhaled air. Now let your mind become quiet. Don’t think of anything. It’s a bit hard at first, especially if a certain song won’t get out of your head!!! Just let all images or thoughts pass through. Now, focus your attention on your body. Feel each and every part of your body, it’s very relaxing. Open your eyes and examine the thoughts, sights and feelings that you experienced during your meditation. They can be very revealing about you deeper thoughts and feelings…
HOW TO MEET YOUR SPIRIT GUIDES
Spirit Guides are entities that are also known as Guides, Helpers or Spirit Helpers, Angels and Guardian Angels. They have lived many lifetimes and have gained much wisdom. They are there to help you!
Take a bath, find yourself a clean, quiet room, and sit in a comfortable chair. Get a pencil and paper. Fill yourself with a white light. Now call your spirit guides to you. Say: "Please touch me." You should feel some sort of tingling feeling on your body.
Ask: "Is there at least one of you?" You should feel the sensation.
Ask: "Are there at least two of you?" If you feel the sensation, then you know that there are at least two of them. Continue this way until you no longer receive any sensation. Then you will determine how many guides you have.
Say: "Number one, please touch me." Somewhere on your body, you should feel chills or warmth. Write down where you were touched and what you felt. Continue with the other guides.
Ask: "Please, talk to me." If you can hear their thoughts in your head, then it’s really great!
You can ask your guides yes/no questions, using your body to get the answers if you still cannot hear them. When you ask your guides for advice, ask for their opinions!
PAST LIFE REGRESSION
There are many methods to discover who, what and where you were in past lives. You can go to a hypnotist or use a Ouija Board, but the latter method should be handled carefully. Another method, a safer but maybe not very reliable, is a regression meditation. Some people succeed in it, others need a specialist to help them do it.
Repeat the steps of the first meditation on this page. Then call your spirit guides and ask them to lead you back to a past life that is important to you in this lifetime. As you feel led, picture yourself rising from your chair and going out of the door. As you go through the door, you may immediately find yourself in a past life. Or you may go through the door and find yourself in front of another door. In the second case you’re either having a mind blockage or are distracted by a noise near you. If you look carefully, you might see people and events taking place. Ask your guides to allow you to remain in the past life as an observer and then to bring you back…
A traditional and very simple exercise for improving concentration is to focus on a candle flame. In his book "Journey of Awakening: A Meditator's Guidebook", Ram Dass gives this instruction:
"Place a candle in front of you a foot or so away and focus on the flame. As you look at the flame, countless thoughts will float by about the candle, the flame,
meditation, sounds you hear, feelings in your body, and so forth. In each case you notice the thought,let it go, and merely come back to an awareness of the candle flame.By gently but firmly trying to keep your attention focused on the candle flame,you begin to see your thoughts and senses grabbing your awareness. You become aware of the process of attachment."
The following this material is from "Peace is Every Step" by Thich Nhat Hanh, a Vietnamese Buddhist monk who is one of humanity's greatest spiritual resources. He was, among other things, responsible for getting Martin Luther King to come out against the Vietnam War (a very controversial move for him at the time). King nominated him for the Nobel Peace Prize for his work for peace in Vietnam. He is the author of *numerous* books, all of them lovely and wonderful, among them "Being Peace" and "The Miracle of Mindfulness". Here's some of what he has to say about anger:
"Anger is an unpleasant feeling. It is like a blazing flame that burns up our self-control and causes us to say and do things that we regret later. A mind without anger is cool, fresh and sane. The absence of anger is the basis of real happiness, the basis of love and compassion. When our anger is placed under the lamp of mindfulness, it immediately begins to lose some of its destructive nature. We can say to ourselves, 'Breathing in, I know that anger is in me. Breathing out, I know that I am my anger.' If we follow our breathing closely while we identify and mindfully observe our anger, it can no longer monopolise our consciousness. Awareness can be called upon to be a companion for our anger. Our awareness of our anger does not suppress it or drive it out. It just looks after it. This is a very important principle.”
So here is Thich Nhat Hanh's anger meditation. When anger arises, we may wish to go outside to practice walking meditation. The fresh air, green trees and plants will help us greatly. We can practice like this: Breathing in, I know that anger is here. Breathing out, I know that the anger is in me. Breathing in, I know that anger is unpleasant. Breathing out, I know this feeling will pass. Breathing in, I am calm. Breathing out, I am strong enough to take care of this anger. To lessen the unpleasant feeling brought about by the anger, we give our whole heart and mind to the practice of walking meditation, combining our breath with our steps and giving full attention to the contact between the soles of our feet and the earth...After a while, our anger will subside and we will feel stronger. Then we can begin to observe the anger directly and try to understand it.
A visualisation to release anger: This is a brief visualisation technique you can use to release the anger inside you that can surface when you have conflict with someone. It's especially suitable if the person causing the anger is more powerful than you, or if you feel this person has emotional power over you, says speaker Gini Graham Scott. In this visualisation, you will make that person seem smaller and, therefore, less powerful and less, important to you. Start by seeing yourself talking to this person. See him doing whatever makes you angry. Then, as you talk, see this person shrinking in size. Notice his voice becoming fainter and fainter. Meanwhile, you are becoming stronger and stronger and more powerful, while this person is becoming less and less powerful and important in your life. Then, see yourself saying good-bye and leaving this tiny person, feeling very powerful within yourself. Finally, let go of this image and return to your everyday activities.
Stand comfortably so you are able to relax completely. Close your eyes and breathe deeply. Focus your attention on the Creator/Patron Deity. Visualise a funnel from the Universe coming down into the top of your head and grounding into your Body at your 2nd Chakra. Also, Imagine a point within your heart being the top of the Cone which grounds your Energy into Mother Earth. Your Grounding Cone goes all the way to the Centre of Earth. Say aloud: "I Call-on All the Loving Universal Light Energies. I call on the Loving Light and Funnel it down into my Body. The Loving Light fills me and is grounded down through my Grounding Cone into Mother Earth."
Now, face the East and say: "I call on Archangel Gabriel, Keeper of the Gold and Yellow Loving Energies. I Funnel these Transmuting, Loving Energies down through my Body and Ground them into Mother Earth through my Grounding Cone."
Face the South and say: "I call on Archangel Michael, Keeper of the Silver and Crimson Energies. I Funnel these Loving Energies down through my Body and Ground them into Mother Earth through my Grounding Cone."
Face the West and say: "I call on The Goddess, Keeper of the Black Void and the Blue Spectrum. I Funnel these Loving Energies down through my Body and Ground them into Mother Earth through my Grounding Cone."
Face the North and say: "I call on the Creator/Patron Deity name, Keeper of the Clarity and White Light. I Funnel these Loving Energies down through my Body and Ground them into Mother Earth through my Grounding Cone."
FEEL all Loving Rainbow Light fill your head. Transmuting the all the tensions and revitalising all your cells. Feel the Light travelling down your neck, into your shoulders, relieving all your tensions, down your arms and into your hands. Feel the Light moving down your torso, down your chest and back. Feel the Radiant Rainbow Light moving down through your internal organs, vitalising each cell, releasing the Negativity Energies, and transmuting it. Feel the Light moving on down through your abdomen and lower back into your hips. Now, See and Feel the Loving Light Flow out of your body through all of your Root Chakras: your hands, your feet, and the base of your spine; See/Feel the Loving Light Flowing into Mother Earth. Down to the Core of Mother Earth, where your Grounding Cone is secured. See and Feel the Loving Rainbow Light pouring through your body, down your Grounding Cone, into Mother Earth, filling Mother Earth with Loving Rainbow Light. See and Feel Mother Earth filled, Negativity Transmuted, and Mother Earth is Whole, Healed and Radiant. See and Feel the Loving Light mixing with Mother Earth Energy and rising back up your Grounding Cone. Rising up your Grounding Cone to fountain out the top of your head, and return to Mother Earth. BE the Flow...
THE GOLDEN CIRCLES GUIDED VISUALISATION-MEDITATION
This one is by Jann Weiss. It is a *Powerful* Tool for Holding and Healing Mother Earth.
Gather your friends into a circle, including your Guides and Angels. Breathe deeply. Relax. From the Creator at the Center of the Universe, call on the Loving Golden Light. Bring the Golden Light from the Creator down through the top of your head and ground it into Mother Earth. Feel as every cell in your body is filled with the Loving Golden Light, Transmuting all Negativity, bringing your whole being into Balance. Affirm yourself as a Golden Lighted Being. Now rise up out of your body to float near the ceiling for just a moment. Then rise up through the roof on your Golden Beam of Light, up above the house, up above the block. Rising, up, over your town. Rising, up, over your state. Rising, up, over your continent. Rising, up, over your hemisphere. Rising, up, into Space. Rising, up, on your Golden Beam of Light. Rising to a place half way between Mother Earth and the Creator. Look around you and notice as your Golden Circle of Golden Lighted Beings grows, floating in Space. Call on the Creator for a Ray of Violet Light to come down through the Center of your Golden Circle and Grounded into Mother Earth. Watch the Earth as She is filled with the Loving Violet Light. Raising Her Frequency and Vibrations to a Loving Level. Notice as She rises up out of Her orbit. Rising up through Space. Rising up on the Ray of Violet Light. Rising up through the Center of your Golden Circle. Watch as She rises up to the Creator, becoming One with the Creator. Now watch as She expands in the Violet Light, expanding in the Creator and the Violet Light, expanding to the far reaches of the Universe! Mother Earth and ALL the Universe is brought into Balance. Now, reaffirm Mother Earth as a Whole and Perfect planet. Whole. Healed. Cleansed. Watch as She descends in the Violet Ray of Light, back down through the Center of your Golden Circle; descending back down into her Orbit around Ol' Sol. See Her Shining, Glowing, a radiantly beautiful planet of Violet Light, Whole, Healed, Cleansed... Reaffirm your Circle of Golden Lighted BEings. See your Golden Light Shining, Beaming to the ends of the Universe. See how powerful you are!!! Acknowledge your Loving Power. Now, descend back down through Space. Descending down over the planet. Descending over your continent. Descending over your country. Descending to your house. Descending into the room. Hover above your body. See how it glows with the Loving-Transmuting Essence of the Creator. Merge with your body. Ground your Golden Light to the Center of the Violet Lighted Mother Earth. ALL IS as IT IS. ALL IS as it should BE. Thy Will BE Done.
Another meditation by Jann Weiss, to be done either sitting or standing - not laying, so not to fall asleep.
Invite the Spirit of the other person to be with you, standing or sitting, facing you. Call-on and bring from the Creator/Center of the Universe a Ray of Silver Light, for Truth and Integrity. Bring it down through the top of your head, and fill every cell in your body and Ground it down through your Grounding Cone. Call-on and bring from the Creator/Center of the Universe a Ray of Turquoise Blue Light of Communication. Bring it down through the top of your head, and fill every cell in your body and Ground it down through your Grounding Cone. *Ask* the other person to stand in front of you. *See* a Beam of Silver and Turquoise-Blue Light come from your Heart and enter their Heart, filling them until they are a Radiant BEing of Silver and Turquoise-Blue Light!! Now, *Ask* "What is my Purpose in your Life?" And wait for the *Answer* Then *Ask* "What is your Purpose in my Life?" And wait for the *Answer* Then *Ask* "What's the Purpose of our Interactions?" And wait for the *Answer* Then *Ask* "What would you have of me?" And wait for the *Answer*.
Just remember that these are questions to Ask the Soul, from a Soul Level, through the Assistance of Light and Love. (If you ask these questions of another personality, from the Conscious-Ego Level, you'll get a totally different answer). Just remember that things aren't always what they seem.
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