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