Meditation Techniques

ALIGN YOUR POSTURE AND RELAX YOUR BODY

•    Keep your spine erect, sitting in chair or crossed-legged sitting on floor
•    Do not lie down unless necessary because of pain, as you might fall asleep
•    Hands can be folded in lap, or with palms up or down on thighs

CONCENTRATE ON YOUR BREATH

• ·Become mindful of your breath, by breathing in peace and stillness, inhaling slowly and deeply to a regular
  count
• Hold for a few moments, then exhale slowly and deeply to the same regular count, releasing tension, worries,
  irritation
• Return to an awareness of the breath whenever distractions arise

 CALM YOUR EMOTIONS

•  Observe your feelings without reacting to them or overly identifying with them
•  Visualize your emotions as a ball of energy in the solar plexus center (near the stomach) rising up to your heart with each breath inhaled; then exhale, visualizing emotional energy being transmuted into unconditional love

 STILL YOUR MIND

•  Focus your attention in the present, letting go of  worries about the past or future
• Become a detached observer, noticing your thoughts without trying to stop or change them, and without judging them; simply label thoughts that arise as “thinking”; label emotions as “feelings”; label physical experiences or discomforts as “sensations”
• Empty out the contents of your mind, until you experience pure awareness with no specific thoughts 

 DEDICATE/ ASPIRE/ EXPAND

• Lift your awareness to align with the highest and wisest part of yourself (the soul)
• If in a group meditation, link on a soul level with all those in the group
• Invoke the presence of the enlightened teachers of humanity (the Masters of Wisdom, the Christ, the Buddha, etc.); use an affirmation to align with God’s love, light, will

MAINTAIN SILENCE 

• Dissolve the sense of self and other (dualistic perception) and expand into the light        
  Remain relaxed and receptive -- empty and yet alert and aware (avoid drowsiness) for 5 to 30 minutes

END WITH A BLESSING

• End by releasing and circulating spiritual energy: send positive thoughts or healing prayers to those in need, to humanity, and/or to the earth for healing and peace