If you thought meditation was not for you, then please think again. Anyone can meditate, not just Buddhist monks or deeply spiritual people. As the body relaxes, so does the mind. Our soul never sleeps, but you can achieve states of relatively long periods where the mind is silent. It is during these moments, no matter how brief they are, that we enter a state of listening to Spirit.
The benefits of meditation are not just helping you with your spiritual journey. There are a myriad benefits to your health and well-being from a simple, daily meditation practice. For starters, meditation can decrease blood pressure, as well as cortisol (a stress hormone) and cholesterol, increase creativity, reduce anxiety and strengthen the immune system.
Meditation is a technique of resting the mind and attaining a state of consciousness that is totally different from the normal waking state. In meditation you help to slow down your mind's rapid series of thoughts and feelings and replace the mental activity with inner awareness and attention.
While meditating you are fully awake and alert but your mind is not focused on the external world or the events taking place around you. Meditation involves a type of inner attention that is quiet, concentrated and at the same time relaxed.
The greatest difficulty for anyone meditating for the first time is that their mind has never been trained to create inner quiet and attention. There is a misconception that to meditate requires the mind to go totally blank and that all thoughts have to stop. This in itself is impossible as to do this would mean that you would have no awareness of self or place.
Do not create pressure for yourself about how your meditation should be
or what to expect from your meditation. Also, do not try to force the
mind to be empty. You should not attempt to give the mind a direct
suggestion or to control your mind. Simply observe and let it become
quiet and calm.
The simple meditations I’ve outlined will allow you both mental and physical ‘time out’ from the day-to-day hectic lifestyles that most people lead. Repeat them as many times as you like to get full benefits from them.
Your Guardian Angel, your Spirit Guide, your inner light or your intuition – call it what you like. You need to connect with ‘Spirit’ to fully make changes to your life and harness your psychic powers to effect this change.
This meditation will help you to connect with Spirit. Again, this meditation is best done outdoors in a beautiful place of nature – near the sea, a forest, at a lakeside, a secluded garden or even a quiet area of a local park. If not find a peaceful, comfortable place indoors, away from possible interruptions. Read through the meditation a couple of times so that you are happy that you can recall the gist of it throughout the meditation.
Relax, breathe deeply, stand, sit or lie comfortably and allow the feelings of peace, tranquillity and safety to surround you. Be aware that you are about to embark on an important and special experience. Continue to breathe deeply, close your eyes and feel completely relaxed and calm.
Begin to take notice of your breathing. Take deep breaths, focusing on the element of Air. Feel the air on its intake into your body and it’s exhale outward. Visualise the air mingling with the fluid in your body, the element of Water. Feel the heat within your body as you continue to breathe deeply, the element of Fire. Notice your body and its connection to the element of Earth through the ground beneath you. Feel the security of this support connecting you to the earth. Acknowledge this connection and how grounding it is to sense your body connected to the element of Earth.
Spend a few moments noticing how relaxed this makes you feel, knowing you are in the present moment, grounded and centred and in touch with the elements. Now take a moment and connect with your sense of smell. Breathe in and out a few times as you become aware of your sense of smell.
Now that you are connected to your sense of smell, ask to recall a time where you were very happy, a time when your sense of smell delighted you, when you felt secure and satisfied. As you inhale, breathe in the memory of the fragrances surrounding you during this time.
Now reconnect with the rhythm of your breath and pay attention to your sense of sight. Allow your awareness to move to a time when your sight gave you great pleasure. Allow your mind's eye to bring a picture of this time into visual clarity. As your attention connects to this moment, your inner sight is able to bring it into clear focus. You feel a sense of well being as you embrace the view that is before you.
Now take a few deep breaths and turn your attention to your body. Feel your body's shape being embraced by the surface upon which you are standing, sitting or lying. As you do this, imagine feeling yourself touching the softest, smoothest fabric against your skin. As your hand glides over this imaginary luscious fabric, ask to remember a time where you were enveloped in the sensation of touch. Remember when this sensation left you feeling delightfully supported, nurtured, and connected.
As you are comforted by these memories and your sense of touch, feel your entire being reaching upward. As you do so Spirit recognises this gesture as a desire to connect. Now you feel Spirit touching you and a great connection of love passes between the two of you. Spirit’s touch is so soothing and gentle and surrounds your whole body.
Now, imagine the sound of your heart beating within your body. Listen to its rhythm beating steadily. Notice your heart beating in time with your breath, as the air moves in and out of your body you become aware of how your heart and breath are connected to the heart and breath of the universe. They are blending together creating one breath and one heartbeat. Your inner ear listens intently to the sound of the Universe as the sound is gently amplified. The tone and sound begins to deepen and define until you actually hear the sound of the life force energy within all things, including you. You can feel reassured, knowing that your inner hearing is here to serve you as you softly hear the whispers of Spirit. You are able to pick up an audible message. This is a message Spirit is eager to give to you.
Perhaps you feel excitement as your inner ear begins to clearly hear the message Spirit is giving you. It seems the message comes to you in the form of thoughts that you can hear through your attentive inner ear. It lets you know that you are clairaudient and that your intuition will guide you.
As your breath moves easily through the cells of your body, your attention connects with the deliciousness of your sense of taste. Your taste buds become enlivened and awakened as you remember tasting delicious foods and thirst quenching drinks. You are reminded that the Universe is truly abundant and you are connected to all things and that your Nature’s divinity is rich and full, and at any moment abundance is there for your choosing.
Now it is time to come back to the present moment. Your Guardian Angel, your Spirit Guide, your inner light or your intuition wants to remind you that they will stay with you as you gently come back to the present moment. They want you to know they are always close by.
Open your eyes and reconnect with the environment around you. Shift your focus to the sights, sounds, smells, tastes and touch around you. And thank the elements of Air, Earth, Fire, Water and Spirit for accompanying you on this special journey.
Take a few deep breaths, paying deliberate attention to the sound of the air as it enters and exits. Imagine as you draw deep breath into your lungs, that this breath is a white colour. See the white air filling your lungs, travelling through your bloodstream and reaching your entire body. Focus your mind on your body and begin instructing it to relax. Beginning at the top of your head, instruct the muscles to relax, and then actually feel these muscles relax. Move on to the face and neck muscles, focusing your mind on instructing your body to relax these muscles and then actually feeling the muscles relax before you go on. Continue doing this until you have reached your toes. Then you will be aware of the relaxed state your body is in. If at any time your mind drifts onto something else, just return it back to the task of relaxing your body parts.
Don't fight or struggle against these thought intrusions, just let them go peacefully away, and continue the process. Now imagine a huge ball of golden light at your feet. This ball of heavenly light is getter larger and larger. As it rests on your feet you start to sense its warming capabilities. Your feet and toes are getting warmer and warmer. See this ball of light now begin to travel up your calves and shins. You feel the warm peaceful sensation as this light wraps your body in its protection. Protecting you from any harm or evil, this light continues travelling up across your knees, and now to your thighs, encasing you in immense bright white-golden protective light. This ball of light is now encasing your pelvic area, your stomach, back, chest, neck, face, and out through the top of your head and falls all over you to surround your entire body. You are now encased in a protected and guarded ball of golden light.
Imagine this light now stretching outward, growing bigger and bigger until it is larger than the room you are in, then the entire building. The light continues to encircle your town or city, your country and then the earth. You feel your connection to the earth and your place in the universe.
You feel protected, comforted and totally at peace. Breathe deeply and let every part of you bathe in this wonderful golden light. Imagine now the golden light shrinking back from covering the entire earth, your country, your city or town, your building, your room and finally becoming a small ball in the centre of your chest. This is where the soothing, protecting and healing light will now reside.
As you slowly become aware of your surroundings and focus your attentions away from the meditation know that this inner golden light is there and whenever you need to feel protected, healed or soothed.
Breathe deeply as you begin your meditation and imagine yourself stepping into a wonderful peaceful garden. This garden is full of the most wonderful vibrant trees bearing fruits and blooms you have ever seen. The colours of green from the leaves of the trees and the soft grass beneath them are brighter than any of the greens you have seen before. The blooms and fruits of red, pink, orange, yellow and purple are equally as bright and vibrant in their colour. You glance towards birds flying amongst the trees and hear their birdsong chirping merrily. You see brightly coloured butterflies dancing in pairs as they fly before you in the air. Your eyes look downward to a white stone path before you that winds out into the distance deeper and deeper into the lush green garden.
As you begin slowly walking along the path, you become aware of a gentle soft breeze caressing your skin. You feel comforted by this and are anxious to continue your journey along the white path. You feel totally at peace and know that nothing can harm you and you have nothing to fear. You are in a beautiful place and feel at one with your surroundings. You look upwards and see a clear blue sky with just a couple of white fluffy clouds floating gently.
You become aware of the sounds of a babbling brook. You can hear the water gently rushing over the rocks in the bed of the river as the clear, fresh, cool water travels downstream. The path takes you to a place where you have sight of the stream. As the stream comes into your view, the rushing water looks cool and inviting.
You see a bridge and know that it will lead you to another more secluded area of the garden. As you step onto the bridge you let your hand gently slide on the handrail as you cross over to the other side. You become aware that the stone path is now gone and your feet step off of the bridge onto soft green grass. The grass is so soft and welcoming you lie down and stretch out your whole body.
In this very relaxed state be open to the messages you receive from Spirit. This is where your Spirit Guides and Angels will meet you. Your Guides and Angels will reveal themselves to you when they know you are psychically ready to meet them.
Lie quietly and peacefully and only when you are ready raise up from the grass. Walk back now over the field and feel the soft green grass under your feet. You see the bridge coming into view. You walk onto the bridge and cross over it, again caressing your hand along the handrail as you go over. Step onto the white stone path, which will eventually lead you back to where you began. You once again look above you and again see the beautiful blue sky with white fluffy clouds.
As you walk on through the garden you see a white stone bench. Sit on this bench and feel the whiteness surrounding you. Know that you are protected against the outside forces of the world. You are now able to leave the garden, knowing that you can return at any time of your choosing. Slowly open your eyes and bring your awareness back to reality.
Breathe deeply and close your eyes. Picture a beautiful nature scene of your choosing. For example a mountain view, a forest, meadow or ocean.
Breathe slowly and rhythmically. Observe how your body releases tightness with every exhalation. Continue inhaling and exhaling being aware on the inhale that the oxygen is relaxing your muscles from your toes to scalp as well as deep to your core.
Feel relaxation deepen with every breath as if your body is spreading and melting out. Now maintaining your body's sense of deep peace and relaxation, imagine yourself in a mountain, forest, meadow or ocean setting. Use all your senses to develop the image. Start with whichever sensation feels the strongest. For example, can you feel sunshine warming and relaxing your body – is there a gentle caressing breeze?
How does the earth or sand feel beneath your feet or are you lying in a meadow amongst flowers and grass? What scents are you aware of – salty ocean air, fragrant flowers, crisp mountain air. Are there sounds around you? The breaking of waves on the shore, birdcalls, the singing of a breeze through trees or tall grass, friendly animal sounds. If you touch different elements what texture or sensations does that feel like? What shade and colour is everything?
This exercise will develop your ability to access information and knowledge through your five physical senses and increase your psychic intuitive capability.
You will need to lie down for this meditation. This should leave you feeling energised and more receptive to your intuition. Close your eyes. Visualise yourself lay down and outstretched on a soft sandy golden beach. The sun is warming your body and helps you relax into the soft sand beneath you. You see one fluffy white cloud amidst a clear blue sky. You inhale deeply and taste and smell the exhilarating ozone coming from the crystal clear sea. You hear gentle waves lapping at your feet.
Your breathing is in time with the waves. As the wave comes in, you inhale. As the wave goes back from the shore you exhale. As you continue to breathe deeply you feel the cooling water from the sea touching your toes as a wave comes in. The wave goes out again and leaves your toes revitalised and tingling with energy.
Another wave comes in and covers your toes and your feet. The wave goes out again and leaves your toes and feet revitalised and tingling with energy.
Still breathing in time with the movement of the sea, another wave comes in and covers your toes, feet and your lower legs. The wave goes out again and leaves your toes, feet and your lower legs revitalised and tingling with energy.
Yet another wave comes in and covers your toes, feet and your lower legs and upper legs. The wave goes out again and leaves your toes, feet and your lower legs and upper legs revitalised and tingling with energy. Again still breathing rhythmically another wave comes in and covers your toes, feet and your lower legs and upper legs. The wave goes out again and leaves your toes, feet and your lower legs and upper legs revitalised and tingling with energy.
This time the wave comes in and covers all your lower body to your waist and your hands. The wave goes out again and leaves your lower body and hands revitalised and tingling with energy. As the next wave comes in it covers all your lower body, your chest and your arms. It leaves your body and arms revitalised and tingling with energy.
A final wave comes in and engulfs you completely and covers your toes, feet legs, arms, body and head leaving your entire body revitalised and tingling with energy. Bring your focus back to reality and very slowly rise from your lying position.
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