“Now I meditate twice a day for half an hour. In meditation, I can let go of everything. I’m not Hugh Jackman. I’m not a dad. I’m not a husband. I’m just dipping into that powerful source that creates everything. I take a little bath in it.” – Hugh Jackman
One way that I think of meditation is that it can open a door to a place you may not have known was there. That place can mean many different things to many different people. Meditation is like traveling through what we perceive as reality into a strange new land.
I have been taught so many different meditation techniques and I have also picked up so many more through material I have read and studied. Meditation is not rocket science and I think it should be kept to something simple when first starting out.
For some of us, if not most of us on the Earth, we don’t have many opportunities to be in a quiet setting to even try and meditate, so the last thing we need is a long book about it or lengthy set of CD’s. Life is busy enough in this current day and age. Perhaps that will change soon? Perhaps not.
I am going to go through the basics and then move onto some different types of meditations. Please also see my entry, ‘Clearing your Energy and Energetic Shield Visualisations‘ as it compliments this post.
Atmosphere, Space & Time
I find that lighting a candle helps to create an atmosphere for meditation. Some people burn incense or oils. They may clear the area with sage. Certain crystals can assist with the space clearing and energy of an area simply by being in that location.
But the last thing you want is to have smoke or various smells distract you while trying go clear your mind, so this may not be for you.
Some people also have an altar or a medicine wheel in the same location they are meditating in. However, this may not feel appropriate to you until later on after having the experience of regularly meditating.
The best time of the day to meditate is before sun rise. Say an hour before. Otherwise, early morning. Your mind is most clear and rested during the morning and you will find the meditations more effective in this time period. You will be able to more easily clear your mind and keep the thoughts out. Where if you meditate when your tired, such as in the mid/late afternoon or at night, you will have to concentrate a whole lot more and your thoughts will jump in more frequently.
I have found that groups of people in the evening can provide an energetic influence which helps with clearing the mind, even if your tired. This is just one of those personal experiences and not something I have learnt or read. Meditations can simply be more powerful in a group I have found.
From my perspective, it’s much more important to be comfortable and relaxed. It may take many sessions for you to work out the best position for you and that’s fine.
My position for meditation is to have two pillows under me, one larger one on the floor, and a small one that I sit on at the back. This allows me to cross my legs and have my legs sitting comfortably at a lower level in front of me. I always have back support such as a wall behind me. I place my left hand in my lap, palm upwards and my right hand on top of that hand, also with my plam facing upwards. I find this is very comfortable.
Some people may want to sit in a recliner or a chair depending on many circumstances. It may be because of health reasons, pains in certain areas of the body such as the back or legs which require a different position.
While the flow of energy is important, what’s really important is relaxing the physical body and quieting the mind and thoughts so if your in a weird position that you just can’t maintain, you will never be comfortable and in a situation to concentrate on the actual meditation.
Remember that you can do some research online for ‘meditation positions’ if you are still not sure how you should sit.
Relaxation and Energy Clearing
“Tension is who you think you should be. Relaxation is who you are“. – Chinese Proverb
When you close your eyes after getting into a position you are comfortable with, I find it very beneficial to quickly perform a relaxation technique.
Think of your toes on your feet, tell them to relax. ‘Toes, relax’
Think of your feet, the soles of your feet, and the opposite side of your feet. Tell them to relax.
Slowly go through your body, relaxing each part of your body. ‘Ankles, relax’
Really mean what your saying each time and feel that area letting go of tension. Feel that area then relaxing. Reinforce that by telling that part of your body to relax.
‘Thighs relax’, and so on. It’s up to you how many specific individual body parts you want to focus on. You could try and alternative way of doing this by simply thinking of the area, not naming it in your mind, and just relaxing that area specifically.
When you get to the face, spend more time on this area and go through the different parts of your face such as your eyes, lips, mouth, cheeks, etc and tell each part to relax.
The first time you do this, it will take a lot longer. Over time, the whole process will be faster and come more naturally. You will feel what is right for you over time as in how long to spend on each area. This will just come to you so don’t worry about the timing.
By actually doing the relaxation technique, you have already started down the path of meditation as that whole time you have been concentrating on each of those areas, and only on them hopefully, relaxing each one and your thoughts of been clear from everything else. If you are tired, your thoughts would most likely have drifted off, which is normal.
You may ask the question, should I do this every time? My answer is yes. It will become easier, faster and will prepare you for whatever mediation(s) you are going to go into for that session. You may get to the stage where you feel like you don’t need to do this, and that’s great. You may feel that simply by being in that atmosphere, that location, and from your body having the practice and body memory of relaxation from repeating this many times in the past, that there is no need to.
With meditation, your intuition should guide you eventually, on what feels best to do and how you should do it. In other words, what resonates with you.
You could also try this technique before you begin. Take in a deep breath through the nose, not through the mouth. Now visualise the grey smoke coming out of your mouth as you breath out. Have the intention that this grey smoke is all the energy that you do not want within your energy system. So this process is cleansing you in preparation for the main meditation technique. Repeat this for a minute or so.
If your wondering where to direct that grey smoke, just have the intention of it being obsorbed back into the universal energy which could be above you. You could visualise it being sucked up or taken away by a column of light. It’s up to you, but when I do this technique I don’t worry about where it goes.
What to do with Thoughts
“With me, illusions are bound to be shattered. I am here to shatter all illusions. Yes, it will irritate you, it will annoy you – that’s my way of functioning and working. I will sabotage you from your very roots! Unless you are totally destroyed as a mind, there is no hope for you.” – Osho
Whatever you are doing to meditate, using whatever technique, thoughts are going to come into your mind in various forms. It may be something that happened at work. It may be something you have to get done. It may be a noise outside which is annoying you. It could be based on an argument you had. Someone cut you off in traffic. You start getting an itch and then that reminds you of the time you may have been measles . Anything at all.
When that happens, what you need to do is acknowledge what has come to you and then let it go away by pushing it out of your head and not continuing on with that line of thought. If you are new to meditation, in whatever form, it will take time to become proficient at doing this. What this really means is… just stop thinking about that topic/thought that is on your mind in that moment.
You want to be in the moment but not with any thoughts along side that moment. With lots of practice, you may start to get things that make no sense at all and you would then be able to determine if your receiving messages or some form of communication, or a vision of a future event. But that is not usually what would come along strait away, so just be wary of it.
After you have done this, visualise the top of that container or box closing. You can lock it if you want, with any form of lock. You could imagine a chain going around it, or you could simply close the top. As long as it’s not opened in any way. Now you can move onto your meditation technique.
“If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray, Om Chanting & Meditation
Once you are ready to begin a mediation, start to breath in deeply and make sure your mind is totally clear so you are focused on your breathing.
You don’t have to breath in as deep as you can go, just more deeply than you usually do. It’s said that this can actually increase your life span being constantly breathing in deeply, but people always forget that they are breathing and go back to their normal rhythm.
Make sure your breathing in through your nose and out through your mouth. If you have a blocked nose, its fine that you just breath in and out through your mouth.
Concentrate on the breath. Don’t count them, just breath in… and then breath out. You can do this for 20 minutes, which is a long time, or even longer. This is a one focus meditation technique and it is training your mind to stop thinking, but also focus on one specific event in the now.
Thoughts will come into your mind so just push them away as fast as you can and don’t get annoyed or angry at your self if you get stuck into a thought pattern longer than you wanted to. If you do get frustrated at your self then you will start thinking about the thought you got stuck on just before and you could get stuck in a repeating thought pattern and then forget to stop thinking altogether.
Breath in and then breath out. This may sound very simply but that’s what meditation is. It is simple.
Once you start feeling it, just keep breathing normally and continue to focus on the beat of your heart inside your chest. You could simply stick to this one technique for the session or move onto the second part if you wish.
With the second part, start to visualise your heart in your mind, as in the physical anatomy of what your heart might look like. See it beating within the visualisation in your mind. You may ask, should I think of it in my chest or out in front of you. Good question. Just do whatever feels comfortable for you.
You may want to look up some pictures of what a heart looks like. This may sound complex, but all you should be doing here is breathing and trying not to concentrate on the breaths, but to concentrate on your hearth beat which would be visualised in your mind as an actual heart. This is actually an astral projection technique so can be a very powerful mediation if you manage to keep those thoughts out and really concentrate.
Keep breathing normal. Keep feeling that heart beat and visualising your heart in your mind. I will talk about how long you should meditate at the end of this article.
“I said to my soul, be still and wait without hope, for hope would be hope for the wrong thing; wait without love, for love would be love of the wrong thing; there is yet faith, but the faith and the love are all in the waiting. Wait without thought, for you are not ready for thought: So the darkness shall be the light, and the stillness the dancing.” – T.S. Eliot
This is one of my favorite techniques to use and also something that has given me actual results with conscious astral projection from waking up from within a dream.
This is used to train the mind to concentrate on one thing again, but form a different angle. Before you get comfortable in your meditation position, prepare an object and place it in front of you about a meter or so away from you.
It could be a burning candle. It could be a crystal. It could be a statue of some kind. It may be a child’s toy or a glass of water. It doesn’t matter but you don’t want it to be too large.
Once your ready to start, open your eyes and look at this object. Try and memorise every single detail of what it looks like. Spend about 30 seconds or so with your eyes open remembering this object from the shadow it produces, if it has one, to the corners and colors. It may have some movement like a flame flickering.
Close your eyes.
Think of this object.Visualise it in your mind. Again, it may be where it physically is in your mind or a higher up location, it doesn’t matter, just be comfortable with the location you choose to visualise it in.
Try and have that object as a real object in your mind. Have it exactly the same as the physical object you were looking at. Now, your mind may wander as expected, if it does, open your eyes strait away as this can stop thoughts on the spot and is really handy to do. Or, if you forget what it looks like, open your eyes.
Keep repeating this technique, but lesson the amount of time you have your eyes open. Eventually you want to get to the stage where you no longer open your eyes and just visualise this object in your minds eye. It may take you five to ten minutes to get to that stage and that is perfectly fine. During that time period you can always open your eyes for the purpose of stopping a thought as well. But after that five or ten minutes, try and just push those thoughts out.
Now, there is a part two to this technique if you wish to learn it.
Get to the stage where you may be five or ten minutes in and you are comfortable with the memory of the object you are visualising. Now in this moment, try and imagine would it would be like to be that object. If it’s a candle, put your self in the position of the flame and ask your self what would you feel as a flame. What would you see around you? Would the world around you be a lot bigger from the flames perspective. How would it feel to be fire existing like that.
Another example may be if you have a crystal. How would it feel to be that crystal. Would it be cold? Would it be hard and shiny around you? Etc.
By doing this, you are moving into the consciousness of that object in a way. You may be very surprised what comes to you as it may not be what you were thinking but how it actually feels to exist like that.
A Guided Meditation
Your intention here is to make contact with your guide(s), so have that in mind before you begin.
Do the relaxation technique first and perhaps take it a bit a slower than you usually do as it’s important to be relaxed with this one.
With your eyes closed, envisage a stone doorway in front of you, within a stone brick wall. The bricks can be of any size you like. The doorway is empty, there is no door. There are steps going down within this doorway. These steps are also stone. The size of the steps are up to you.
Move forward and go down these steps. You may be floating. You may be stepping with your feet. This is up to you as what you experience will just come to you, so go with the first thing that comes to you and don’t think on it.
Around you are lit torches with flickering flames on the wall, to light the passage below you.
Keep moving down deeper.
Keep going down those steps and start counting them as you do. One, two, three steps as you move down them. Four, five six. Seven, eight, nine ten. Keep going. Eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty.
You now notice the light is not so bright from the torches, but you can still see the steps below you so keep going down. Twenty one, twenty two, twenty three, twenty four, twenty five.
Keep going down, deeper and deeper.
Twenty six, twenty seven, twenty eight, twenty nine. That’s it, you have reached the thirtieth step and it’s getting hard to see the steps below you, but there is still just enough light.
Keep going down. You notice a flat surface coming up ahead where the steps stop. In front of this surface is a closed door. The door can look like whatever comes to you.
Move to that door and open it. You may have to push it open or turn a handle. The door may make a noise when you open it, or it may be quiet.
Through this door is a location and scene that only you know of and only you can see. This will come to you in your mind. Move through that door into this setting. Slowly look around and focus on everything you can see. Go slowly. Take it all in.
You may see a path up ahead, or a track, or you may not. If you do, follow it and see where it takes you.
If you take that path or not, you will now see up ahead in the distance, your guide. It may be more than one. You may see an energy form, or a physical form. You could see an orb, or something entirely different. Move forward to your guide and now concentrate on anything that comes to you.
What are you getting? Are there messages for you? Or is it just a feeling of comfort with no communication? Do you have a question you want to ask them? If you do, go ahead. Perhaps you require some healing from them. Ask them if they could provide some. Do you want to communicate with someone else that is important to you such as someone who has passed over? Ask your guide if that is possible.
It is now up to you on what to do next. When you feel you have got what you came for, or if you are simply ready to return, move back towards the door and go through it again.
If nothing comes to you when you open that door at the bottom of the steps, that’s really okay and there is nothing wrong with that. You can try again next time and perhaps something will appear. Don’t stop the visualisation. Tell your self that the next time you do this, you will be even more relaxed and have even more concentration and that it will be easier on you when you try again, then move onto the next step below.
Start to climb those steps again from the darkened place at the bottom, making your way up the steps which are becoming brighter. Keep going up.
Up ahead you see the top of the steps and the doorway up there, as you move up them. You eventually get to the tenth step from the top, so start counting from the tenth to the first step. Ten, nine, eight and so on. When you reach the first step, you are at the top and move through the doorway where you can then open your eyes or come out of your meditation in your own way from perhaps moving parts of your body first such as starting with your toes, feet, fingers and so on and so forth.
I use this technique very frequently. This is more of an energy wok technique than a meditation as it involves multiple visualisations, but in the end you are in a form of meditation simply by focusing on the one specific visualisation at a time. I use this to provide extra energy to my seven primary energy centers, which are the chakras of the body.
My intention when doing this is to strengthen and grow the energy in each area. To energise and generally provide additional energy to each chakra.
Start by visualising white light coming down from above. The source of this for me is simply from the ‘source’. You may call in universal energy or something else. It doesn’t matter. In the end, it all comes from the same place.
Draw this energy down through your crown chakra at the top of your head, through the center if your body down to your solar plexus chakra. When you start off, this energy is pure white light energy. Once you get to the chakra though, you can choose to make it the color of that chakra, or keep it as white energy, it’s up to you. I sometimes switch from one or the other depending on how it feels
I will assume that you know where all the chakras is and what the colors are if you are doing such a technique as this as this is more of an advanced technique.
The solar plexus is said to be the energy center of the body that filters other energy around to the rest of the chakras. So the reason I start with this chakra and why I focus on this chakra is for this reason. It’s meant to be the best place to channel in energy in this way.
Visualise this energy coming down from above and into the Solar Plexus chakra. Keep doing this for a few minutes while breathing in and out. I find that I end up bringing the energy in while I breath in and while I breath out, I visualise the energy moving up and down to the other chakras, from the solar plexus. But don’t focus on this too much as it will be a distraction and just trust that it’s going to the right areas of the body.
You can put the intention in that the energy will be directed to where it is needed from the solar plexus.
What I do next is then direct the energy to each individual chakra, one at a time starting at the base, working my way up to the sacral, then skipping the solar as it was just worked on, strait to the heart and so on.
Spend perhaps a minute on each chakra as this technique doesn’t need to take long. The more comfortable you go with it, a shorter period of time may be required. Use your intuition or simply what feels comfortable for you.
Finish off at the crown.
You are going to run into itching. Where a part of your body, usually the face, needs to be itched. This is, most of the time, energy moving around because of what your doing with the meditation or energy work. It’s best to ignore the itch and not move and it will go away.
Don’t mistake it for being bitten by some insect though!
If your new to meditation, it’s going to take a lot of practice to get into it and to be able to get better at clearing thoughts and keeping them out of your mind. Start off slowly, don’t jump in and expect to do an hour or 30 minutes the first time around as I doubt this would work for you.
Try at least fifteen minutes to start off with. It will take this amount of time to work out what position you want to keep using and get used to the techniques you are using. 30 minutes should be your long term goal, but an hour would be even better. Longer than an hour is not required. An hour would be… perhaps a year down the track or six months depending on how frequently you meditate.
There are no rules to this though. Just see how you go as you will find it gets easier and easier and time may pass faster than you realise during the meditation if you are managing to keep your mind clear.
An hour is a challenge so if you want to fit that in each day, break up the sessions. Do two lots of 30 minutes, or perhaps two lots of 20 minutes as then you would hit 40 minutes.
Some people will get pains in their body from sitting in various positions for so long. So just re-position your self. Don’t worry about breaking your non-moving form as that pain will take away your focus from the meditation so its best to get rid of it and get back into a comfortable position.
You may find you will have to stop the meditation simply from not being able to find a comfortable position so don’t be annoyed at your self, just try again another time.
However, I think it’s fine to include the chakra energy technique whenever you want.
I find mantra’s very powerful and I would like to do an article on them some day.
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About the Author
Editor of transients.info, Laron is an In-Between Life & Past Life Therapist and Energetic Healer based currently in Sydney, Australia. One passion of Laron’s is to expand the consciousness of others through presenting and sharing information. Science tells us that we are all creating what we see, as the observer, so we are all creating our own truths within every moment. While being a bit of an esoteric bookworm, Laron also has a Diploma in Energetic Healing, is a Dolores Cannon trained QHHT Practitioner, Reiki Master and certified Crystal Healer. You can find Laron on Facebook.
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