Meditation

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

negative vibrations.

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

atmosphere:
Frankincense – Enhances calm, conducive to

prayer
Bergamot – Mood Enhancing
Cypress

– Purifying, aids deep breathing
Jasmine – Antidepressant
Sandalwood – Ancient meditation scent

Position

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

grounding.

Breathwork

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

Do:
Wear loose comfortable clothing
Keep warm
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

Dont:

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

than others.

Forms of Meditation

Silent: Sitting, Counting Pebbles, Meditating on a Candle,

Focusing on a Flower, Mandala, Celtic Knot work, Zen

Puzzles

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.

Recommended Reading

Meditation Bliss by David Fontana
Chakra Meditation by Swami Saradananda

Chakra and Kundalini Workbook

Power of Breath

Simply Meditation

Spell for Lesson 4

Peace Bath

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.

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