Lesson 4 – Meditation
Meditation will improve your focus, make you a happier person and greatly reduce the stress in your life. This is an Ancient practice is and is actually quite easy to learn and apply.
There are many different forms of meditation. The most basic is the watching of your breath. To perform this exercise simply find a comfortable spot away from any distractions, sit cross-legged on the floor, and allow your hips and shoulders to relax.
As you watch your breath rise and fall, allow your mind to rest from the constant forced thinking and internal chatter it endures throughout the day.
Focused meditation, as an alternative to the “empty mind”
meditation, can be an effective tool to de-stress. If you
change your focus to a powerful and positive image, thought
or desire during the meditation, and envelop yourself in the
feelings associated with that powerful positive image, you
come out of the meditation with a change in vision.
Think of a childhood memory connected with great joy. For
some this could be yuletide, for others a wonderful
grandparent, loved pet, favourite toy, sunny morning playing
in the sand, or a thousand other things.
Now remember your feelings associated with that memory.
Focus on the joy you felt, on the subtle vibration of
anticipation in your body over opening a gift, going to the
park, or whatever is specific to your memory. Now carry that
feeling into your present and associate it with a positive
image you want in your life today.
Before meditating you need to prepare your space.
Begin by cleansing the area of dirt and clutter, use
crystals/candles/incense to rid the atmosphere of any
Personalize the area by using a blanket, rug or cushion.
You may wish to prepare an altar to reflect your
personality, this could include flowers, incense, crystals,
statues, offerings, shells, photographs etc.
Scents are a very effective in creating the correct
Frankincense – Enhances calm, conducive to
Bergamot – Mood Enhancing
– Purifying, aids deep breathing
Jasmine – Antidepressant
Sandalwood – Ancient meditation scent
Sitting Upright – This allows your body to get the maximum
level of oxygen and full exhalation. With the spine upright
the Chakras are activated and energy can move freely
throughout the body.
Lying Down – While this is a comfortable position, avoid
going to sleep as this is not the aim of meditation.
Palms Up – This opens yourself to circulating energy.
Palms Down – This increases the sense of security and
This is an essential tool of meditation, by paying attention
to our breathing, our focus is removed from all of the
thoughts and feelings running through our mind. When we
inhale we are taking in the energy of the universe.
Draw the air into the abdomen, focus on the flow of breath
through the nostrils, work through this for 3-5 minutes
taking note of how the breaths become longer and deeper.
Dos and Donts
Wear loose comfortable clothing
Practice early in the morning or before going to bed
Start with 3-5 minutes, 2-3 times a week
Try to work in the same place and time
Afterwards, sit silently and attune to the outside world
whilst maintaining inner composure and peace
Wear clothes that restrict the waist or chest.
Leave your shoes on , as you won’t be able to connect to the
Earth energy effectively.
Meditate immediately after eating as you may feel drowsy, or
have discomfort in the abdomen.
Start out with set expectations, some days will be easier
Forms of Meditation
Silent: Sitting, Counting Pebbles, Meditating on a Candle,
Focusing on a Flower, Mandala, Celtic Knot work, Zen
Sensory: Touch, Scent, Incense, Taste, Sound, Nature,
Barefoot Walking, Sense Withdrawal
Active: Yoga, Dancing, Qi Gong, Walking, Gardening,
Calligraphy, Baking Bread
Meditating for as little as three to five minutes each day is a great start. As your body and mind become more comfortable with the routine you can extend this to ten, fifteen or twenty minutes.
Meditation Bliss by David Fontana
Chakra Meditation by Swami Saradananda
Chakra and Kundalini Workbook
Power of Breath
Spell for Lesson 4
Draw a bath for yourself.
Pour a tablespoon or so of milk into a large bowl of water
and say: ‘Water ripples on the breeze…’
Add several rose petals (fresh or dried) to
the bowl of water and milk.
Say: ‘Thistledown flies through the air…’
Stir the water, milk, and rose petals with the index finger
of your right hand.
Say: ‘Silent as the mighty seas…’
Gently pour the mixture that you have created into the bath.
Say: ‘Peaceful here without a care.’
Step in. Bathe for as long as you wish. Let the water absorb
negative thoughts and worries. Allow yourself a few moments
of healing peace.