Align Energies
1. Sitting comfortably but upright, feel your weight on the chair or floor and relax into it. Imagine breathing in and out through your navel, taking a few deep breaths to settle in. Let your attention gather at a point at the base of your spine, imagine it as a point of energy. Notice what sensations you feel there.
2. Move your attention to the crown of the head, imagine a point of energy there. Notice what sensations you feel. Feel these two points align, connected by a line of light, inside the body near the spine. Allow energy to move freely between these two points.
Let your attention come to rest at a point of balance along this line, deep within you, at the center of your being.
3. From this center of your being, imagine the line of light extending downward through your legs and feet, relaxing the toes and sinking into the earth. Breathing out, let all tension and fatigue run down this line into the earth. Breathing in, imagine drawing up, through the soles of your feet, fresh, transformed earth energy. Allow it to fill your whole body from the feet up to the crown of your head, bringing a feeling of being supported and cradled by the solidity of the earth.
4. Allow light and clearness from the heavens to radiate down the line of light to fill the whole body. Breathe into the center of your being and feel the two energies, from the earth and the sky, together. From this center let your attention be on your breath moving in and out.
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Breathing
Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking. Your breathing is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will become calm. Practicing regular, mindful breathing can be calming and energizing. With the addition of music and it's rhythm, the "musical breath" can even help stress-related health problems ranging from panic attacks to digestive disorders. Fall into the rhythm of the music and breathe. Focus on your breathing and the music.
Focusing on the breath is one of the most common and fundamental techniques for accessing the meditative state. Breath is a deep rhythm of the body that connects us intimately with the world around us.
Close your eyes, breathe deeply and regularly, and observe your breath as it flows in and out of your body. Give your full attention to the breath as it comes in, and full attention to the breath as it goes out. Whenever you find your attention wandering away from your breath, gently pull it back to the rising and falling of the breath.
Inhale through your nose slowly and deeply, feeling the lower chest and abdomen inflate like a balloon. Hold for five seconds. Exhale deeply, deflating the lower chest and abdomen like a balloon. Hold for five seconds. Do this three or four times, then allow your breathing to return to a normal rhythm. You will begin to feel a change come over your entire body. Gradually you will become less aware of your breathing, but not captured in your stream of thoughts. You will become more centered inward. You will just "be there."
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Breath Counting
Close your eyes and breathe in deeply. Feel the sensation of your breath fill your body with life-giving energy then exhale fully. Now, mentally count your breaths, inhale... on the exhale count one, inhale...exhale two, concentrate only on the sensation of your breath and the counting. When you reach the count of 5, go back and begin the cycle again. When outside thoughts come in, re-focus on the sensation of your breath and your counting. If you loose count, just start again. As you become more familiar with this method, try counting to ten and then twenty without being interrupted with busy thoughts.
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Chanting Mantra
The practice of repeating a mantra, a word or spiritual saying, over and over is a great way to focus your mind. Silent repetition of a sound or word allows the mind to concentrate on one thought, one pulse of energy, disconnecting it from conscious thought. You can do this method for a few minutes in your daily practice, or at any point in your daily routine. There are many mantras to choose from. Some examples: Ram-Sanskrit , Aum , OM , Amen, Shalom.
These magical sounds help heal physical imbalances, relax the mind, quiet the emotions, and open the heart. They stimulate, activate, motivate, and rejuvenate. They are designed to remind us that love, laughter, and inner peace are our birthright. They help us go beyond borders, realize our potential, and celebrate the power of love. Mantras offer increased flexibility and strength while they gently expand your consciousness, and help you experience love, compassion, and inner peace.
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Color Healing
We are not just our physical selves. We are multi-dimensional beings, composed of an Inner Spirit, a mental body, an emotional body, a vital body, and a physical body.
The energy of these bodies becomes progressively subtler from physical to spiritual. Illness begins with disharmony in one of these energy bodies. If not harmonized, the dis-ease moves outward, effecting the denser bodies, ultimately manifesting as physical illness.
Total healing requires restoring harmony to all of our bodies. This meditation is designed to cleanse and harmonize your various bodies with the healing energies of color.
Sit comfortably with your eyes closed.
Visualize a large ball of radiant Golden light a few inches over your head. Visualize that ball of light slowly descending through your crown, filling your entire being with golden light.
Imagine yourself absorbing that light as it nourishes, cleanses & heals your whole being - your Spirit and all of your bodies - dissolving all blocked and toxic energies.
Repeat this exercise, visualizing a ball of Red light. Continue through the entire spectrum like this, visualizing a ball of Orange light; Yellow light; Green light; Blue light; Indigo light; and Violet light. Go through the spectrum at whatever pace feels appropriate.
Take some time to visualize yourself in a state of perfect, radiant health.
Benefits of this meditation:
Cleansing, balancing, & healing at all levels... Spiritual, Mental, Emotional, Vital, & Physical. Develops concentration & visualization abilities.
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Connecting
This exercise provides balance and connection upward and downward. Close your eyes and breathe deeply and regularly. Visualize clean white light pouring from above down into the top of your head, down through your body, and out your feet into the center of the earth. As the light flows through you, allow it to illuminate and cleanse every cell of your body. Imagine every cell bright and alive with light.
Visualize bright clear emerald light coming up from the earth, into your feet, up your legs, up your back, out the top of your head. Allow it to swirl through every cell, healing and nourishing and connecting you intimately to the very core of the earth of which you are a part.
Now allow both lights to flow through you, white from above and green from below, and combine them in a bright blend throughout your being.
Feel the connection to the earth and the heavens, feel the calm nourishment of the energy, feel that the universe is truly your home.
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Deep Centering
This exercise involves going into the very center of your being.
Close your eyes, breathe deeply and regularly, and imagine that you are going deep, deep into a well within your center. Visualize that this beautiful, deep well goes infinitely down and down. Breathe in as you descend, and absorb all the cool, soothing, healing energy that is buried deep in this bountiful well. Breathe out as you descend, and expel all the negative thoughts and energy which you have accumulated during your day.
Your deep inner world has its own essence, its own reality, its own light. Feel the silence, peace, and calm; no noise can reach you here, no words, no sound. Breathe deeply and slowly, experiencing your deepest, most serene essence in the silence of your deep well. Practice centering in the centering page of this section.
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Energy Healing
In this simple healing meditation, you send the powerful healing Life Force directly to the area in need of help. This Life Force is the energy behind all healing. Wherever this energy is flowing and in balance, there is health and well being. Wherever this energy is blocked or out of balance, illness manifests.
1. Sit reasonably straight and close your eyes.
2. Breath slowly, as silently as possible.
3. As you inhale, feel yourself breathing the healing Life Force in through your solar plexus. Picture this Life Force as a very refined, light energy.
4. As you exhale, gently direct this light energy to the afflicted area. If there is not a specific ailing area, disperse this light energy throughout your body as you exhale.
5. Continue until you feel the area has received enough Life Force.
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The reflective light of the full moon gives a wonderful and magical sense of harmony and peacefulness. Meditating in its light gives an etheric and positively enchanting feeling of oneness and unity with Nature and Sky.
Meditating With A Crystal
When you sitin your meditation pose,cross your legs and place your hands on your knees. You can sit with your palms open and place a crystal in both of them.
Moonstone is a beautiful translucent stone which is right for both men and women. It honors the Goddess in all women, is suggested for Dieting, Gardening, Psychic Awareness and Meditation. Soothes stress, anxiety, women's hormones/menstrual imbalance, lymph. Enhances intuitive sensitivity via feelings and less overwhelmed by personal feelings. Greater flexibility and flow with life. Connects 2nd and 6th Chakra and Pineal for emotional balance, gracefulness. Helps all be more comfortable with our gentler feminine/yin receiving side. Especially for water signs. It is especially recommended for farmers, artists, dancers and young men.
You can choice any crystal that you are attracted to when you meditate.
Step by Step
In the energies of the full moon, find a place that is peaceful and quiet,
either indoors perhaps where you can view the full moon, or outdoors when the moon in high in the heavens. Make yourself comfortable, Sit down or lie down.
Slowly take three deep breaths. With each one consciously release the mental, emotional and physical tensions. Visualize our radiant light reaching out and connecting with every other focus under the light of the full moon. Know that we are connected with individuals and groups everywhere throughout the world who are contemplating on the unity of all life and who are working, each in their own way, for the expansion of love and awareness on our planet. Visualize our radiant light reaching out even further as we realize that we are also connected to the great fellowship of enlightened teachers who have been with us through the ages guiding us to awaken and live by the law of love.
Sit quietly with your mind receptive, and open to receive spiritual energies. Do all that you can to feel the light of the full moon upon you. Feel how your crystals vibrate in your hands.
Make mental notations on thoughts or ideas that come to you. These can appear as knowledge, wisdom, understanding, or inspiration. Even if you think nothing happened, you may find that in a few days new ideas will appear to you. Assume that some kind of impression has been received in your higher mind and it is circling overhead waiting for a place to land.
Develop the ability to listen within as you go about your expansive meditation. This is a similar process as remembering an important dream. The frequencies of dream realities are different than the rational concrete mind. This transference process requires stillness and patience, along with an optimistic attitude. Once your conscious brain can align with the higher mind and soul the stream of light can reach you as words and picture symbols. Feel the light bathe your physical body as you allow it to penetrate deeper inside, reaching
In this meditation you can become part of the Universal Flow that brings Peace, Compassion, Love, Humility, and Gratitude into our human consciousness. As you become more spiritually grounded, you can become more of your true self. The blessings of the Earth surround you. The magnificent energy of Life unfolds all around you. You are a part of this. Strive to bring honor to your place in this Miracle of Light in all that you do.
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Grounding Mind/Body
Take some peaceful breaths of cleansing and renewal. Feel the breath draw life into the body and the spirit. Breathe deeper and feel the breath draw not just from the air around you but also from the earth below. Breathe in this earth energy with each breath. Breathe with every pore of your body, feeling the awakening that is beginning to happen. Allow the life giving energies to pour into you and renew both your body and spirit. Let the earth energy surround you and flow into you. Feel it pulsing through your veins and surrounding you altogether. Continue to breathe this way, slowly and begin to relax even more.
As you sink deeper into this relaxation, feel yourself moving gently deeper into your body. ALlow it to melt into the floor beneath you. Know that the floor is supported by the secure structure of the building, the building by the secure foundation and the foundation is supported by secure mother Earth.
You become aware that you are centered again within it. You feel it surround you and you are comforted by its familiarity. You realize that your body has also been renewed and refreshed while you were in the midst of the profound love you just experienced. This gives you great pleasure. Now breathe deeply in and out and feel the body's life systems awakening. Breathe deeply again and as you release the breath, you become aware of all the sounds of life around you. Breathe a third time, you are fully awake, refreshed, and renewed and remembering all that you have learned.
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Inner Light
This is a meditation for connecting you with your Inner Spirit.... your essence or core Self. It uses the light that is already within you as an object of focus. It's a fairly simple meditation, but is quite powerful, and potentially very deep.
Sit comfortably with your eyes closed.
Look at the "screen" that fills the space behind your eyelids. There will be particles, images, or patterns of light on this screen... gently focus your attention on the light.
Don't try to create or interpret images. Don't attempt to focus clearly. Simply look at the light with relaxed attention.
If you feel as though your consciousness is shifting, or you are slipping into a dreamlike state, allow it to happen. Whatever you experience is ok.
If you find you have drifted off into your thoughts, simply bring your attention back to the light.
Benefits of this meditation:
Direct experience of your calm, unbounded Inner Spirit. Connecting with your Inner Spirit taps a wellspring of spiritual energy. This energy nourishes & enhances all levels of life... physical, emotional, mental & spiritual. When connected with your Inner Spirit, life flows more effortlessly, & you begin to perceive the world as a more supportive, enjoyable place.
Regular contact with your Inner Spirit catalyzes a gradual shift to a higher level of consciousness... centered in the peace, joy, & freedom of your Spirit. Relaxation and stress reduction. Increased flow of fuel to the brain. Gradual opening of the 6th chakra - the Inner Eye - giving clear insight & inner vision.
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Instant Calming
Meditation and mindfulness are great when you have enough control over your time to enjoy them. But what happens when you experience stress and you require immediate relief?
1. Practice uninterrupted breathing. When stress strikes, immediately focus on your breath and continue breathing smoothly, deeply and evenly.
2. Put on a positive face. Smile so that you can feel it in the corners of your mouth. Recent studies suggest that this process is a two-way street. Smiling can contribute to feelings of happiness, and in a stressful situation, it can help keep you calm. Try this simple test: Smile a broad grin right now. Don't you feel better?
3. Posture. People under stress often look hunched-over. Maintaining good posture works like smiling. Physical balance contributes to emotional balance. Keep your head up, chin in, chest high, pelvis and hips level, back comfortably straight and abdomen free of tension. Imagine being pulled up from a point at the center of the top of your head.
4. Feel relaxation overcome your body. Consciously sweep a wave of relaxation through your body. Imagine you're standing on a mountain top with the wind blowing away all your tension.
5. Acknowledge your situation. Face your problems head-on. Don't try to deny it or wish that it hadn't happened. Think: "This is real. I can handle it. I'm finding the best possible way to cope RIGHT NOW."
6. TAKE CONTROL. Instead of worrying about how the stress has taken control of you, focus on what you can control and take appropriate action. Also, think clear-headed, honest thoughts instead of distorted ones.
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Knowing
The following meditation is said to be the meditation taught by Buddha about 2500 years ago. The primary focus is your breathing. However, the primary goal is maintaining a calm, non-judging awareness, allowing thoughts, feelings, and sensations to come and go without getting enmeshed in them. This calm, accepting, spacious awareness is your Core Self... your Essence.
Sit comfortably, with your eyes closed, your spine reasonably straight. Let your attention rest on your breathing. When thoughts, emotions, physical sensations, or external sounds arise, simply acknowledge and accept them, allowing them to pass through without judging or getting involved with them. When you notice your attention has gotten engaged in thoughts, emotions, or sensations, bring it back to your breathing and continue.
Benefits of this meditation:
Maintaining your calm inner awareness, balance & clarity in the midst of any situation. A gradual shift to a higher level of consciousness... centered in the peace, joy & freedom of your Spirit. Increased insight & clarity... seeing things truly, as they are. Stress reduction.
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Letting GO
Fold your hands gently in your lap and close your eyes. Take a few deep breaths. Then just sit. If you have never meditated before, you will probably feel as if your mind is full of thoughts. Don't try to stop the thoughts, just watch them. Imagine that you are on the bank of a river and that your thoughts are the river going by. Don't try to stop the river, just watch it. Within a week, you will see the river begin to slow down. You may become impatient, or even bored. That's okay. If you find yourself complaining, just watch the thoughts pass by. Do this for 5 to 10 minutes.
You may find that you fall asleep because you are so relaxed. That's good because, in many ways, you have begun to let go. Continue at this pace and each day allow just alittle more time for yourself to meditate. Doing this allows you to relax and forget about time.
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Listening
Sound entrains us in the busy world, but it also whispers of breeze and birds and harmonizing tranquiility.
Close your eyes, breathe deeply and regularly, and separate from the chatter of the stream of thoughts which flow through your mind. As your mind quiets and you relax, become aware of the variety of sounds which surround you. There is no need to do anything but listen. Listen with your ears¾ listen with your heart. Let your focus gently float among the sounds of the world. Gradually you will flow inward, toward your center. Eventually you will not hear anything.
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Lying by the Seashore
Allow your eyes to gently close.
Sense the sea air gently blowing over your body. Let it tossle your hair as the warming sun, slowly kisses your face. Feel the warmth.
Smell the rich flora scented flowers and the ripe smell of sunbaked fruit as the salty air fills your lungs with each breath.
Give your whole body up to the support of the sand you are lying in, beneath you. Let the sand take all your weight. The deeper you breath the sea air, the more your body releases and let's go of its tensions.
Feel the gentle air wisp up from your bare toes as it glides up over your body, massaging each Chakra center of energy. Slowly it flows up and over you. Time and time again.
You now feel the gently lapping of the warm Carribean sea at your feet. You see in your mind's eye, the beautiful blue green color of the water as you allow your mind to clear and seem as vast as the sea before you.
Sense your toes at the water's edge by gently wiggling them. Let the sand fall slowly through your fingers as you move them.
Expand the breath in your lungs as you press deeper into the supporting sand.
Now, relax and breathe. Relax and let go.
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Mantra
Whether spoken or not, words and sounds have vibrations which can be conducive to meditation. No one can fully explain the mystery of mantras. Their magical sounds help heal physical imbalances, relax the mind, quiet the emotions, and open the heart. They stimulate, activate, motivate, and rejuvenate. Mantras can help you dance or sleep, laugh or cry, make love or meditate, turn tedious housework or heavy exercise light-hearted fun. They can help you forget someone or find someone. They are designed to remind us that love, laughter, and inner peace are our birthright. They help us go beyond borders, realize our potential, and celebrate the power of love. Mantras offer increased flexibility and strength while they gently expand your consciousness, and help you experience love, compassion, and inner peace.
Close your eyes and breathe deeply and regularly. Focus on a word or phrase which has meaning to you. It could be a mantra, a name, or a concept which has special power or significance.
Repeat the word in your mind with each exhalation. When your mind wanders, gently return it to the word as it repeats with your breath.
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Mindfulness
Mindfulness is the act of being fully aware of what happens in each moment. In this meditation, you remain alert, allowing thoughts to rise to the surface, being aware of them without judging them or interpreting their contents. You simply say the word "thinking" when thoughts arise. You'll find that without your attachment to these thoughts, they won't stick around long. To sharpen the focus of your meditation, you can label your thoughts, future, past, planning, fantasy, worrying...as they pass through and then release them.
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Mudra Meditations
by Gertrud Hirschi
Meditation, as I understand and practice it, has become an indispensable aid in my life. I use it at any time, and everywhere, for everything. As a result, I bring clarity, light, and lightness into my life. I recharge my inner batteries and solve my problems, make decisions, get advice and comfort, refine my character traits, mobilize my immune forces, develop visions for the future -- and seek my connection with the Divine. We can use meditation for everything, which includes dissolving anything that bothers, burdens, or annoys us, as well as achieving inner and outer wealth -- and naturally also for achieving our spiritual goals. Let's make full use of these possibilities!
Hindu healing practitioners already discovered long ago that too much or too little of an element (earth, water, air, fire, and ether) causes the body to become imbalanced or even seriously ill. We can restore the harmony within us through the corresponding images. Just as every element can have a positive influence on us, it can also destroy us. The individual elements naturally influence each other. Every element has special needs that can be easily satisfied in a balanced and calm dynamic state. But how often are we stressed, rest and exercise too little, eat too much, or let ourselves be plagued by worries? All of this throws us off balance. When the body is no longer capable of attaining harmony, we are out of balance and we become susceptible to disease.
The following meditations can be done during the sleepless hours of a long night or an illness. It demands nothing more of the body than lovingly embracing one finger with the fingers of the other hand.
Meditation l: Thumb Energy
The fire element, the lung meridian, and Mars (the planet and/or ancient god of war) are associated with the thumb. The fire of the thumb nourishes the energy of the other fingers and absorbs excess energy. It thereby restores equilibrium. When we think about the incineration of garbage, we sense that destruction through fire can also have a power that creates order. Even in nature, when during the course of the decades a monoculture of the strongest has been created, the forest fire once again creates the preconditions for a larger variety of new plants. The overheating within our bodies, the fever, kills entire cultures of bacteria. Fire is dependent upon air since it dies without oxygen; the same also applies to our cell respiration. The metabolism in the individual cells can only properly function with adequate oxygen. We can actually strengthen every part of the body or every organ by visualizing and/or breathing light and warmth into it.
Exercise
Either sit or lie down. Now encircle your right thumb with the four fingers of your left hand and place your left thumb along the inner edge of your right hand. Close your eyes.
Focus on a part of the body that is weak or ill. Now imagine that a light is burning in the lower center of your body (at the height of the navel). Every time you exhale, direct the rays of light toward the respective part of the body. First let large, dark clouds of smoke (things that make you ill, pain, etc.) escape from the illuminated body part. Then concentrate solely on the light that slowly fills, illuminates, and heals this part of the body. Calmly keep holding onto your thumb for a while and feel the flowing warmth. Then encircle your left thumb and also hold this for a while.
Meditation 2: Index Finger Energy
The heart chakra, the large intestine, and the deep meridian of the stomach are associated with this finger. Here we also find the "sure" instinct, having "a good nose", the ability to reflect, and inspiration.
This energy goes to our innermost core and back to the cosmos from there. We can also draw on our innermost being (intuition) and receive from the cosmos (inspiration). This finger includes both closeness and expansiveness. How much closeness can we stand?
The air element represents the mind -- the power of thought. Thoughts are as invisible as the air and yet, as the yogis have discovered, they are the cause of all the actions that we take or refrain from taking, of everything that we reject and attract, for our health and for every mood, and for the entire design of our life. The planetary power of Jupiter is also associated with this finger, and indicates the eternal change of things -- accepting life with all its facets, working through (digesting), and letting go again. There is also a clear, purposeful look into the future in this finger. Since our thoughts are so important, we should consider their quality more frequently. If we do the following meditation several days in a row, we will notice that there is a certain habit in our thoughts. Habits can be changed as soon as we become aware of them, but changes always require a certain amount of time. If we continuously replace harmful thoughts with useful ones, we can also change the circumstances of life accordingly.
Exercise
Sit or lie down. Now encircle your right index finger with the four fingers of your left hand, letting the thumb extend to the middle of your right hand. Close your eyes.
You are sitting in front of a field and observe the swaying ears of grain. When you inhale, the ears of grain move toward you. When you exhale, they move away from you. Sometimes you see the entire field, and sometimes you see the individual ears of grain. You also see how the space gets smaller when you inhale, and larger when you exhale. The yellow ears indicate transience, the great dying that is already contained in the seed of a new beginning. After a while, look into the expanse of the blue clouded sky and then inwardly to the safety of your own heart. Now observe the thoughts that come and go, and think about your thoughts for a while. How do you think most of the time? In a positive, negative, confident, fearful, brooding (turning over worries), critical, memory-dominated, or future-oriented way? Keep holding onto your finger for a while and feel the flowing warmth. Then encircle your left index finger and also hold this for a while.
Meditation 3: Middle Finger Energy
Hindus call this finger the heavenly finger and classify it with the throat chakra. Take a look at it. It is the longest finger, and towers over the others. Its energy radiates far into infinity. It could also be considered the stairway to Heaven. Saturn, which is classified with it, is located toward the edge of our solar system and is also called the "keeper of the threshold." We are held accountable for our lives at the gates of Heaven. We also find this symbolism in the throat chakra, the gateway of purity, which only opens when the student is pure in spirit and in heart. However, in order to progress on our spiritual path, we must first fulfill our duties on Earth. This is indicated by its inherent meridians: the circulation meridian and the deep meridian of the gallbladder. Both help us seize and master the challenges of life. Drive, activity, risk, and the joy of taking action are their qualities. It could be briefly summarized withthe following saying, "God helps those who help themselves."
Exercise
Sit or lie down. Now encircle your right middle finger with the four fingers of your left hand. The left thumb extends to the middle of your right hand. Close your eyes.
Imagine yourself doing what you like to do most. Make full use of your inclinations and talents as you master all the obstacles placed in your path, and enjoy your activities. You are successful at what you do and mentally envision what your success looks like. What you do enriches the world (your family, individual human beings, or the entire world). Extensively imagine the constant contact with the divine forces that help you and show you the way.
If your occupation does not satisfy you and if you have no leisure activities or interests that suit you, then it is time to ask within, to press your inner wisdom until you receive an answer. At the same time, also ask for the initiative, which the middle finger symbolizes, to actually tackle the matter at hand. And, above all, request help from the divine powers -- enter into a close, trusting partnership with them. Keep holding your finger in silence for a while and feel the warmth flowing into you. Then encircle your left middle finger and hold it for a while. These hand positions also have an excellent effect on tension in the neck.
Meditation 4: Ring Finger Energy
The ring finger is associated with Apollo, the sun god, and the root chakra, which rules the pelvic floor. This force gives stamina, staying power, and the power to be assertive. The Chinese have classified this finger with the deep meridian of the liver. The power of the liver gives a person patience, serenity, hope, and vision for the future. The "triple warmer" also begins in the tip of the ring finger. This meridian rules all protective functions in the body and is responsible for body temperature, which in turn regulates cell function. If it works in an optimal manner, it gives the ability to maintain our equilibrium in stressful situations, which is also the precondition for a well-functioning immune system. The force that dominates this finger provides stability, is penetrating, and strives upward.
Exercise
Sit or lie down. Now encircle your left ring finger with the four fingers of your right hand, with the right thumb extending to the middle of your left hand. Close your eyes.
Imagine bare earth and crushed rock in all its forms -- as deserts, mountains, and islands. What happens when masses of earth begin to move? When the earth dries out? When the earth is completely exposed to the sun? Now imagine fertile earth. Slowly let the vegetation be created -- little plants, big plants, much green. Now focus on one single seed resting deep within the earth. With every breath, something moves inside until the seed bursts and a shoot stretches in the direction of the light. At the same time, it sprouts roots deep into the earth. It becomes a tree that grows very slowly. You wait patiently and watch how the plant develops into its full size. Time has no significance. Only the constant growth counts. The tree blooms anew every year, and bears fruit. Like the tree, we also do not know why this is. Like the tree, we want to give ourselves completely to life, and know this has its purpose, even if we will probably never be able to completely fathom the great mystery. As the tree changes every year, our inner development also continues. We decisively influence whether it is joyful or sorrowful.
Keep holding your finger for a while and feel the flowing warmth. Then encircle your right ring finger and hold it for the same amount of time.
Meditation 5: Little Finger Energy
The second chakra, which is the energetic center of sexuality, is associated with the little finger. It deals with interpersonal relationships in general, as well as partnership in particular. This classification of sexuality corresponds with Hatha Yoga. (In Buddhism, sexuality is associated with the ring finger.) It also contains the ability to communicate. Since the Chinese healing practitioners found the heart meridian to be in this finger, this confirms the yogis' thesis relating the water element to it (water symbolizes the realm of the emotions).
Joyful, fulfilling relationships not only warm the heart, but also nourish and strengthen it. And, in turn, strong heart energy gives us the ability to be happy. It gives us sublime feelings and improves our mood. Our mood, which is always the sum of present feelings, can be compared with the waves on the surface of a lake. They are rhythmically harmonious or vehement; the water is clear and clean, or shallow, heavy, dark and dirty.
Exercise
Sit or lie down. Now encircle your left little finger with the four fingers of your right hand, with your right thumb extending to the middle of your left hand. Close your eyes.
In your mind's eye, you are sitting by the sea and observing the waves -- they come toward you, and roll back out and disappear. The same applies to your feelings, moods, and also to your relationships with others. Giving and receiving love is also subject to this law. Be aware that you only receive as much love as you can unconditionally give. This doesn't even have to mean great deeds. A friendly, warm heart for fellow< human beings, animals, plants, water, air, and earth are entirely enough.
Imagine someone (someone specific or in general) happy and encourage him or her, if necessary. Believe in this individual's abilities and good heart. Imagine entire scenes in which this person is cheerful and smiling happily. If you have no one close to you, then do this little exercise perhaps while riding the bus, train, or streetcar -- in relation to a stranger. I guarantee that you will experience wonders if you keep this up for several days or weeks. The time will come when your heart will overflow with joy. But the most important thing is: don't expect anything at all for the time being. Radiate your goodwill and your love unconditionally. Just have some patience until the seeds sprout.
Continue holding your little finger for a while and feel the flowing warmth. Then encircle your right little finger and hold it for the same amount of time.
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Outside/Inside
During the winter months we are often trapped inside, loosing our vital connection with nature. Here's a meditation that let's you bring the outside in. Sit near a window or in front of a picture that represents a beautiful nature scene. Look at this scene for a few minutes. Now, close your eyes and picture it mentally, see it in great detail. Explore the scene thoroughly, hear the sounds, breathe in the aromas, feel the sun or wind on your face. After a few minutes, open your eyes and enjoy the renewed force of the nature within.
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Progressive Relaxation
Progressive Relaxation is just that. A slow transition from a tense, immobile state to a calmer more supple mind and body. This is a way of releasing tension in the muscles. There are many variations of Prgressive Relaxation. Here is one of them: Begin by laying on your back in a comfortable position. Take a series of deep slow breaths and then focus your awareness on different parts of the body in turn, becoming aware of any muscular tension and releasing it. One way to do this is to first tense a muscle deliberately and then relax it.
You can start with the top of the body, tensing and relaxing the muscles of the upper face, then moving on to the jaw, neck, chest, front of the arms, abdomen, thighs, lower legs, feet, and toes. Then do the same down the back of the body. Finally, lie still with the eyes closed, concentrating on your breath. Allow the whole boddy to relax into the ground. Feel the floor underneath you, supporting you. Feel the earth supporting the floor. Feel yourself noe deeply rooted and grounded into the earth beneath you. Enjoying this deep feeling of peace and freedom from muscular tension.
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Relaxation
This remarkably easy and relaxing meditation makes use of a little-known secret about the eyes. Allowing the eyes to rest in a soft downward gaze has an instant, automatic relaxing effect.
Sit comfortably with your spine reasonably straight.
Allow your eyes to rest comfortably downward, gazing softly, but not focussed on anything.
Without closing your eyes completely, let your eyelids drop to a level that feels most comfortable.
Continue gazing downward... the act of gazing is your primary focus (rather than the area at which you are gazing). You may notice your breathing becoming more rhythmic.
It's ok to let your attention drift a bit. If your eyes become very heavy, it's ok to let them close. If you notice you've come out of your relaxed space, simply bring your attention back to your relaxed downward gaze.
Benefits of this meditation:
Relaxation & stress reduction
Can be used for an effective 2 minute relax & recharge break
Increased alertness
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Rose Quartz Meditation
Gemstones support Chakra meditation by supplying color, light, and frequencies of vibration to enhance the flow of energy through your mind, body and soul.
The heart stands at the center of all energies and unifies our being as a whole. It is the point around which all the energies turn. A discord or imbalance in the heart chakra will adversely effect all the other centers. A clearing of the heart chakra will improve the interaction of all the other centers. It is important to maintain a balance to all the energy centers so a healthy level of awareness is manifested in our everyday lives. If more concentration is given to the upper chakras, then the lower energy centers lose sensitivity and function. If more concentration is given to the lower chakras then the upper energy centers will become cloudy and not function properly as well. Proper balance is the key. As we begin this meditational, if you have a piece of rose quartz, get it now. If you don't have rose quartz, any of the stones that work for the heart chakra will work. Hold this in your receiving hand.
Take some peaceful breaths of cleansing and renewal. Feel the breath draw life into the body and the spirit. Breathe deeper and feel the breath draw not just from the air around you but also from the earth below. Breathe in this earth energy with each breath. Breathe with every pore of your body, feeling the awakening that is beginning to happen. Allow the life giving energies to pour into you and renew both your body and spirit. Let the earth energy surround you and flow into you. Feel it pulsing through your veins and surrounding you altogether. Continue to breathe this way, slowly and begin to relax even more.
As you sink deeper into this relaxation, feel yourself moving gently away from your body. Feel the freedom and relaxation as you move away from your body. Know that the body itself will be refreshed and renewed and will be perfectly safe until you return.
Now you are moving again, farther and farther into a field of clouds. You are very pleased and refreshed by the unique shapes and colors of the clouds. Watch how they form and reform, turning gently and constantly on themselves in an endless dance. You look ahead and see the clouds are more dense as if they are "hiding" something. The closer you draw, the clouds start to thin out as they start to become transparent the gracefully pull away. Now they have pulled back altogether to reveal a beautiful pink rose quartz.
Look closely at the color and notice the intensity of pure color that it radiates. Feel the warmth of the pink. Allow that warmth to wash over you. As it covers you from head to toe feel the love that is radiating from the rose quartz. Let it seep into your every pore, every fiber of your being. Receive the love that is being given to you freely. The color pink is as deep as it is radiant it is very pleasing to the eye and you feel yourself being drawn into it you feel yourself passing through the walls of pink and now you are suspended within. You notice the graceful intricate archways of pink surrounding you.
You feel a slight breeze move through and hear a sweet melody, one note after another as the breeze goes through the arches to create this melody. Another breeze stirs again and you hear the harmony and this harmony comes from deep within your being. It is part of you, it is you. You feel it in your heart as it vibrates throughout your entire body and spirit. It pulses through you with great strength in all directions at once. You are recharged and renewed.
As it sings through your body you have a great feeling of power and joy all fatigue and discomfort are passing away. The strength of the color pink and the vibrations of the rose quartz are sweeping through you, cleansing, renewing and restoring every fiber of yourself. You feel the center, in your heart, like the hub of a wheel and all other systems of your body are drawing from and reflecting this love to your other energy centers. They are drawing this love giving power through them to be restored in turn. You are filled with breath strength and joy and love and compassion in this newly found energy. You also know that you can draw upon this energy to restore yourself on any level of the body or spirit. This energy is here for you, whenever you would want it to be. You are part of this energy and it is, as always, a part of you.
Now you begin to move back, leaving the archways of pink. You continue stepping back farther and farther until the rose quartz is completely within your field of vision. You see it turning gently and peacefully. The clouds are moving again in around the rose quartz. They curl, roll and cover it. You are moving farther and farther away and drawing back into your physical body.
You become aware that you are centered again within it. You feel it surround you and you are comforted by its familiarity. You realize that your body has also been renewed and refreshed while you were in the midst of the profound love you just experienced. This gives you great pleasure. Now breathe deeply in and out and feel the body's life systems awakening. Breathe deeply again and as you release the breath, you become aware of all the sounds of life around you. Breathe a third time, you are fully awake, refreshed, and renewed and remembering all that you have learned.
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Walking Meditation
Walking meditation is another simple way to bring awareness into your life. First, choose an area where you can walk at least ten feet in one direction. Then begin walking slowly, (hands stationary at your side, eyes straight ahead), focusing your attention on each position of the foot as you walk; lifting, forward motion as it moves through the air and placing each foot on the ground. Say the words; lifting, moving, placing, repeatedly, keeping your mind focused on the action. When you first attempt this meditation, take at least 8-10 seconds to complete each step. With this simple practice you'll add mindfulness to an ordinary and often used action...walking.
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Your Natural Home
Home is where the heart is, and you will find this home in your heart.
Close your eyes and breathe deeply and regularly. Imagine yourself in a beautiful natural place, among the mountain pines, on a deserted beach, in a spring meadow---anywhere you feel surrounded by the glory of nature.
Sit or recline comfortably, feeling absolutely safe and peaceful, and feel the gentle loving strength of the earth beneath your body. Notice the fragrances and the sounds, feel the gentle breeze on your face. Let your eyes wander about, taking in the beauty of the trees, the birds, and the clouds.
Let your attention roam gently, appreciating the wonder of the environment around you. Settle into a deep appreciation that you are a part of all the glory of nature. This place is your sanctuary, available to you anytime, through meditation or just a thought.
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