When I think of meditation books, I don't think of books about how to meditate, but of books that make me meditate upon the thoughts therin. There are many styles of meditation, and I think that when it comes down to it it becomes a very personal experience. I encourage people to study different styles and approaches to find that which seems most valid and useful for them on a personal level. One book I have always enjoied is called "Meditations", and was written by the Roman emperor Marcus Aurelius a very long time ago. It has survived into modern literature as an excellent example of the rich spiritual philosophies shared through early writing.
The book as available now contains twelve smaller books or chapters, each which show how Marcus wrote personal essays to help him delve into his own thoughts. The excercize itself shows how journaling and writing may be useful to the spiritual and philosophical development of a person. It seems that he wrote the essays with the focus of his own growth and personal guidance, although he may have also looked to a future where his ideas would be shared. I often use the work to inspire myself, and have found the stoic thoughts to be a source of calm and careful thought on how to live an ethical and balanced life.
When I use this book, I most frequently turn to a random page and see what thoughts it has for me today. Whatever I turn to seems to give me insight. This is a kind of divinitory meditation known as biblomancy. The technique is named for the bible, although it can be done with any book one finds inspiring. I do this in a very informal way, simply by relaxing and thinking briefly about my issues and questions, and opening to a random page. I read what is there and them spend a long time sitting quietly and thinking about the subject and how it applies to my own life.
In general, Aurelus is known as the father of stoic philosophy, and his ideas encourage one to not allow negative emotions to have too much sway in life.He felt that dwelling in too much emotion was a common negative indulgence among people, which can lead to additional grief and problems. He felt that harm was often caused more by a person's reaction to events than the events themselves, and counciled balanced and ethical living. I would definately reccomend it to others as a source of inspiration on using clear and rational thinking as a form of meditation and a basis for living.
( This essay was orginally posted by me on http://www.learning-modern-meditation.com/index.html )
Showing posts with label Meditation. Show all posts
Showing posts with label Meditation. Show all posts
Monday, April 26, 2010
Monday, November 2, 2009
Divination Tips for Beginners
A list of general things that may help in performing Divination
1. Find a place and a time where you will not be disturbed for the length of your work. It is entirely possible to do a divination accurately in the presence of a lot of people, but that can be a distraction to the ability to concentrate. Especially in the beginning, it will help you to work on divination in a relatively quiet and comfortable place.
2. Practice. Divination uses a particular skill set, and like with any developing set of skills, regular practice will help you get better at it.
3. When learning a particular system it helps to find ways to integrate it in some way into your regular schedule. Make it a habit. If you were studying runes, I would suggest drawing a single rune at the beginning of the day concentrating on a simple current question like "How should I approach this day?". Similar things can be done with the Tarot and other forms of divination.
4. If you are using a system that gives it's answers through a set of already determined symbols, work on learning the meanings of those symbols.
5. Don't be afraid to look everything up in several different books as you begin to read. Do that until you are feeling a stronger sense of the meaning of each card or rune.
6. Pay attention to the way symbols correlate to one another. Different parts of a given system interact with one another in a way that is easier to interpret when you understand how the different parts function. In the suits of the Tarot, for instance, each suit has an elemental correspondence and each number of each suit has a particular function. Overlaying the functions of the numbers on what you know about the elements may tell you more about the meaning of a particular card.
7. Once you are feeling that you have a sense of the meanings of the symbols you are working with, start relying on your intuition more and more. Start interpreting readings by yourself, and then pick up a book about your art and see what it says. Think about the similarities and differences you find.
8. When you find that your own feeling is different than what your books may say, think about it. You may find that you did not understand a particular card or symbol, or that you misremembered one for another. As you practice more and more, that will change into a new level of confidence. You may find that when you get a different sense of a symbol, you are intuiting the meaning of the symbol in direct relation to what you are reading about, and that means that you're getting somewhere.
9. You may wish to do a short period of meditation before you read. It helps to read when feeling comfortable, centered, and focused. Above all, remember that Divination is about looking to the Divine for council. It helps to light a candle and some incense, say a prayer, and do a blessing of the self.
by Nicolette Stevens, Reprintable with credit to and permission of author-
just send me a message and ask.
1. Find a place and a time where you will not be disturbed for the length of your work. It is entirely possible to do a divination accurately in the presence of a lot of people, but that can be a distraction to the ability to concentrate. Especially in the beginning, it will help you to work on divination in a relatively quiet and comfortable place.
2. Practice. Divination uses a particular skill set, and like with any developing set of skills, regular practice will help you get better at it.
3. When learning a particular system it helps to find ways to integrate it in some way into your regular schedule. Make it a habit. If you were studying runes, I would suggest drawing a single rune at the beginning of the day concentrating on a simple current question like "How should I approach this day?". Similar things can be done with the Tarot and other forms of divination.
4. If you are using a system that gives it's answers through a set of already determined symbols, work on learning the meanings of those symbols.
5. Don't be afraid to look everything up in several different books as you begin to read. Do that until you are feeling a stronger sense of the meaning of each card or rune.
6. Pay attention to the way symbols correlate to one another. Different parts of a given system interact with one another in a way that is easier to interpret when you understand how the different parts function. In the suits of the Tarot, for instance, each suit has an elemental correspondence and each number of each suit has a particular function. Overlaying the functions of the numbers on what you know about the elements may tell you more about the meaning of a particular card.
7. Once you are feeling that you have a sense of the meanings of the symbols you are working with, start relying on your intuition more and more. Start interpreting readings by yourself, and then pick up a book about your art and see what it says. Think about the similarities and differences you find.
8. When you find that your own feeling is different than what your books may say, think about it. You may find that you did not understand a particular card or symbol, or that you misremembered one for another. As you practice more and more, that will change into a new level of confidence. You may find that when you get a different sense of a symbol, you are intuiting the meaning of the symbol in direct relation to what you are reading about, and that means that you're getting somewhere.
9. You may wish to do a short period of meditation before you read. It helps to read when feeling comfortable, centered, and focused. Above all, remember that Divination is about looking to the Divine for council. It helps to light a candle and some incense, say a prayer, and do a blessing of the self.
by Nicolette Stevens, Reprintable with credit to and permission of author-
just send me a message and ask.
The Elements: I
*note- when I wrote this article I was teaching a class on Wicca, so the concept of Elements is framed within the Wiccan concept of working natural magick within a particular type of Pagan Circle. The correspondences and basic concepts hold weather you follow Wicca, a different Pagan path, or something with less dogmatic definition entirely. The meditation may be useful to anyone of any spiritual path.
The Elements
~sylviana
The four elements are Earth, Air, Fire and Water. They combine to make the fifth element, called Spirit or Akasha.
In Wicca the elements are revered as honored guests and friends, although they are not worshiped as Deity. They are seen as very powerful energies present in all life, and we call on them to aid in ritual and magick. It is believed that each of the four elements must exist in a state of balance with one another, and that each is necessary to sustain life. The concept of four elements as the components or "creative forces" of life is believed to have originated during the classical period of ancient Greece.
The elements are often personified as Elementals, beings or spirits that are of a particular element. Gnomes and Dryads are associated with Earth. Zephyrs and Fairies are associated with Air. Salamanders and Fire drakes are associated with Fire. Undines and Mermaids are associated with Water.
When we speak of an Element we are referring to the essence of all that element is, it's essential energy, and what it represents to us. When we speak of Elementals we are referring to beings or spirits associated with a particular element.
Elements can act in a variety of combinations, which you will understand if you watch and think about patterns of nature and natural occurrences. Mist for instance, can be seen as a combination of Water and Air.
Many people feel more drawn to and able to work with specific elements. This is perfectly natural. It may be the result of current circumstances in a persons life, or have something to do with the essential constitution of one's personality and psyche. To practice Wicca however, you should become comfortable working with each of the elements. It will be necessary to performing effective Wiccan ritual and Magick, and will help to create the personal balance we strive for and need to attain in spirituality and the practice of magick. Balance regarding the elemental energies is very important. It is okay to feel more naturally connected to one of the elements, but not at the expense of coming to an understanding and forming relationships with each of them.
Generally in Wicca we focus on the positive aspects of the elements; however it should be noted that they all have negative aspects as well. Negative aspects of the elements seem to arise when they are out of balance with one another. For instance physical illness and earthquakes can be attributed to Earth; mental instability and tornadoes can be attributed to Air, destructive passions and erupting volcanoes can be attributed to fire, depression and floods can be attributed to Water.
As you progress in your studies you will begin to be able to recognize the elements in nature, how they interact with one another, how they interact with you personally, what they represent and why, and what they feel like. Perceiving and working with elemental energy is a primary component of Wiccan ritual and magick. It is also important to the understanding and integration of spiritual philosophies associated with this path.
You should begin by learning about each element and what it represents.
Earth
The element of Earth represents the firmament, the earth itself. We are sustained by the food that it's flora and fauna provide. Earth is also associated with the physical stuff of our homes, our clothing, and even our bodies. Concepts associated with Earth are stability, growth, and fertility. It's directional correspondence is North and the color most frequently used to represent it is green.
Air
The element of Air represents the air we breathe, the breath of life, which is necessary to us from the time we enter this life until the time we leave it. It rules over many of the things we cannot see, but know to exist, like the mind and thought. Intellect, knowledge of truth, and mental inspiration are concepts associated with Air. It's directional correspondence is East and the color most frequently used to represent it is yellow.
Fire
The element of fire represents the spark of life, the warmth we need, and the blood that courses through our veins. It rules over light which is necessary to see, and also represents the metaphorical concept of the Light which we need to be able to See. Concepts associated with Fire are purification, energy, will and passion. It's directional correspondence is South and the color most frequently used to represent it is red.
Water
The element of Water represents the waters of the world, which we take into ourselves to sustain life. Rain, rivers, springs and oceans are all things of Water. Concepts associated with water are healing, nurturance, dreams, the emotions, and Love. It's directional correspondence is West and the color most frequently used to represent it is blue.
Spirit
Spirit is not exactly an element, but more like the essence of what the other elements come from, and the synthesis of what they are when combined in perfect harmony. Spirit represents the essence of our being, and our connection to the Divine. It is everywhere, nowhere, and at the 'center'. The color most frequently associated with it is purple.
Exercise:
Get a candle in the appropriate color for each element. (votive candles are inexpensive and work well. Another option is to get votive candle cups in the appropriate colors and use white candles. The look of candle flames through glass as they begin to burn down can be very aesthetically pleasing.) You may chose to anoint the candles with oils appropriate to each element, or to gently carve appropriate symbols into them. Also find something to represent each element. (Look around your home, you may be surprised by what you find.) Some possibilities are feathers for air, red satin cloth for fire, a goblet of water, and stones for earth. What you specifically use is not as important at this point as finding those things that evoke a sense of the element for you. You may be as creative or Spartan as you like.
Meditate on each element separately. To give yourself ample time, I would recommend doing this on different days or nights. You may chose to work at times associated with each of the elements (look at the elemental table.), or at a specific time each day. Set up the candle and elemental representative wherever you normally do indoor meditation. Relax yourself and do the grounding and centering meditation and visualization. Then light the candle (you may also wish to burn incense) and focus on the element you are working on. Think about what you know it to represent on both natural and metaphorical levels. Get a sense of what it's energy is like.
When you are ready, ask it for guidance in understanding it's nature, and what it means to you in your life right now. Then give yourself a few quiet moments to let your mind wander and try to find a sense of knowing.
When you are finished, thank the element for it's presence and guidance. Add the words "Stay if you will, but go if you must.", to the end of your thanks. Blow out the candle, and spend a few moments writing your impressions down in your journal.
You may wish to ground and center again, particularly if you feel overly energetic or out of balance. You may also wish to eat something, which will help you to ground and balance if you have raised energy in the process of your meditation.
Continue to do this exercise until you have a good sense of the energy of each Element.
The Elements
~sylviana
The four elements are Earth, Air, Fire and Water. They combine to make the fifth element, called Spirit or Akasha.
In Wicca the elements are revered as honored guests and friends, although they are not worshiped as Deity. They are seen as very powerful energies present in all life, and we call on them to aid in ritual and magick. It is believed that each of the four elements must exist in a state of balance with one another, and that each is necessary to sustain life. The concept of four elements as the components or "creative forces" of life is believed to have originated during the classical period of ancient Greece.
The elements are often personified as Elementals, beings or spirits that are of a particular element. Gnomes and Dryads are associated with Earth. Zephyrs and Fairies are associated with Air. Salamanders and Fire drakes are associated with Fire. Undines and Mermaids are associated with Water.
When we speak of an Element we are referring to the essence of all that element is, it's essential energy, and what it represents to us. When we speak of Elementals we are referring to beings or spirits associated with a particular element.
Elements can act in a variety of combinations, which you will understand if you watch and think about patterns of nature and natural occurrences. Mist for instance, can be seen as a combination of Water and Air.
Many people feel more drawn to and able to work with specific elements. This is perfectly natural. It may be the result of current circumstances in a persons life, or have something to do with the essential constitution of one's personality and psyche. To practice Wicca however, you should become comfortable working with each of the elements. It will be necessary to performing effective Wiccan ritual and Magick, and will help to create the personal balance we strive for and need to attain in spirituality and the practice of magick. Balance regarding the elemental energies is very important. It is okay to feel more naturally connected to one of the elements, but not at the expense of coming to an understanding and forming relationships with each of them.
Generally in Wicca we focus on the positive aspects of the elements; however it should be noted that they all have negative aspects as well. Negative aspects of the elements seem to arise when they are out of balance with one another. For instance physical illness and earthquakes can be attributed to Earth; mental instability and tornadoes can be attributed to Air, destructive passions and erupting volcanoes can be attributed to fire, depression and floods can be attributed to Water.
As you progress in your studies you will begin to be able to recognize the elements in nature, how they interact with one another, how they interact with you personally, what they represent and why, and what they feel like. Perceiving and working with elemental energy is a primary component of Wiccan ritual and magick. It is also important to the understanding and integration of spiritual philosophies associated with this path.
You should begin by learning about each element and what it represents.
Earth
The element of Earth represents the firmament, the earth itself. We are sustained by the food that it's flora and fauna provide. Earth is also associated with the physical stuff of our homes, our clothing, and even our bodies. Concepts associated with Earth are stability, growth, and fertility. It's directional correspondence is North and the color most frequently used to represent it is green.
Air
The element of Air represents the air we breathe, the breath of life, which is necessary to us from the time we enter this life until the time we leave it. It rules over many of the things we cannot see, but know to exist, like the mind and thought. Intellect, knowledge of truth, and mental inspiration are concepts associated with Air. It's directional correspondence is East and the color most frequently used to represent it is yellow.
Fire
The element of fire represents the spark of life, the warmth we need, and the blood that courses through our veins. It rules over light which is necessary to see, and also represents the metaphorical concept of the Light which we need to be able to See. Concepts associated with Fire are purification, energy, will and passion. It's directional correspondence is South and the color most frequently used to represent it is red.
Water
The element of Water represents the waters of the world, which we take into ourselves to sustain life. Rain, rivers, springs and oceans are all things of Water. Concepts associated with water are healing, nurturance, dreams, the emotions, and Love. It's directional correspondence is West and the color most frequently used to represent it is blue.
Spirit
Spirit is not exactly an element, but more like the essence of what the other elements come from, and the synthesis of what they are when combined in perfect harmony. Spirit represents the essence of our being, and our connection to the Divine. It is everywhere, nowhere, and at the 'center'. The color most frequently associated with it is purple.
Exercise:
Get a candle in the appropriate color for each element. (votive candles are inexpensive and work well. Another option is to get votive candle cups in the appropriate colors and use white candles. The look of candle flames through glass as they begin to burn down can be very aesthetically pleasing.) You may chose to anoint the candles with oils appropriate to each element, or to gently carve appropriate symbols into them. Also find something to represent each element. (Look around your home, you may be surprised by what you find.) Some possibilities are feathers for air, red satin cloth for fire, a goblet of water, and stones for earth. What you specifically use is not as important at this point as finding those things that evoke a sense of the element for you. You may be as creative or Spartan as you like.
Meditate on each element separately. To give yourself ample time, I would recommend doing this on different days or nights. You may chose to work at times associated with each of the elements (look at the elemental table.), or at a specific time each day. Set up the candle and elemental representative wherever you normally do indoor meditation. Relax yourself and do the grounding and centering meditation and visualization. Then light the candle (you may also wish to burn incense) and focus on the element you are working on. Think about what you know it to represent on both natural and metaphorical levels. Get a sense of what it's energy is like.
When you are ready, ask it for guidance in understanding it's nature, and what it means to you in your life right now. Then give yourself a few quiet moments to let your mind wander and try to find a sense of knowing.
When you are finished, thank the element for it's presence and guidance. Add the words "Stay if you will, but go if you must.", to the end of your thanks. Blow out the candle, and spend a few moments writing your impressions down in your journal.
You may wish to ground and center again, particularly if you feel overly energetic or out of balance. You may also wish to eat something, which will help you to ground and balance if you have raised energy in the process of your meditation.
Continue to do this exercise until you have a good sense of the energy of each Element.
How to Ground, Balance and Center
~Sylviana
Grounding: A method of making a connection with the Earth, releasing excess energy, and/or transforming negative energy into positive energy.
Balancing: The act of evening out and finding the point of most stability. Centering: A method of anchoring to that place in the center of your being which is the synthesis of your physical, mental, emotional, and spiritual parts; as well as the meeting point of all of your senses.
Visualization: The act of imagining in great detail, in a way that deeply involves your mind and provokes the senses. Some people actually see images while visualizing, like when in a dream state. Others feel the sensation physically, or become a part of it from a primarily emotional place. Essentially, use whatever skills you used when playing "make believe" as a child. Visualization is the act of consciously directed daydreaming.
Prayer: The act of acknowledging your connection to the Divine, and communicating with that Source. Prayer is an act of honoring both the Source and the connection to it. It is a time for giving thanks; and for asking for things like guidance, understanding, protection and Love. It is a great source of comfort and pleasure, feelings of love and well being. Prayer tends to be the central component in acts of worship, and may be expressed in a variety of ways. Prayer can be both formal and informal. It may be something written out and performed with ritual. It can be words thought or spoken, already written out, or made up on the spot. It can also be an act that becomes like a prayer. Singing or dancing can be used as an act of prayer; as can any act of creation. Sometimes a simple song on the radio or the feelings inspired by dancing with a partner you care for can spontaneously become a prayer, whether or not it started that way!
Affirmation: A statement you make to yourself which encourages positive transformation within yourself, which is geared to effect your life in positive ways. Here is a description of a basic visualization for grounding, centering, and balancing. Read it over several times, until you get the feel of what you will be doing. Then try it. You can amend the visualization to include things that make sense for you, as long as it works towards the same purpose. For instance, some people imagine that their tree is next to a gentle river, and that their roots are stretching into the water and being cleansed and nurtured from that source. When you do the visualization, it will help to do some simple stretches to relieve body tension before hand, and to be in a physically comfortable position. If you don't want to fall asleep, I recommend sitting in a chair, kneeling, or sitting on the floor in Native American or lotus style. Take as long as you need to relax yourself with slow, deep breaths. Try to ensure that you are sitting with a posture that aligns your spine without making you overly tense. Obviously, you should not do this while driving in a car, or operating heavy machinery! However, you will find that over time you will be able to trigger that sense of balance and solidarity just by thinking about it for a moment.
Grounding and Centering Meditation
To prepare yourself before beginning….
~ Do what you can to ensure that you will be free of distraction for a few moments. This may include turning off the television, radio, telephone ringer, loud appliances, etc. If you live with others you may wish to let them know that you need a few minutes by yourself.
~ Relax~
Get into a comfortable position; whether seated in a chair or on the floor, or lying down. (* Some people are prone to falling asleep while meditating laying down. If you want to avoid this, you may want to use one of the seated positions, or try laying down in an area you don't normally sleep in. Of course, falling asleep while meditating is not a "bad" thing, but is counter productive if you are trying to do work that is controlled in a conscious fashion. On the other hand, if you have trouble falling asleep, the same skills can be used to encourage restful sleep.)
~ Spend a few moments becoming conscious of your breath, and allowing it to become slow and deep. You should breathe "from your diaphragm", which is an involuntary muscle underneath your lungs, near your navel. The muscles around the diaphragm allow it to lower and raise, sort of like a bellows. When it lowers, it expands amount of space the lungs have to fill up with air. By controlling these muscles you can take in more fresh air and expel air that is "stale". You can also exhale for an extended period of time very smoothly. Breathing this way promotes good circulation and a general state of calmness. It is the natural way to breathe, but most people have a tendency to develop habits of breathing shallowly, only filling up the top portion of the lungs. If you are breathing from your chest, you will feel your sternum and chest raise as you inhale. If you are breathing from your diaphragm your tummy, instead of your chest, will go out; and the muscles around your ribs will allow the rib cage to open slightly. When you are ready, lead yourself through the following visualization process. You may wish to keep notes on your progress in your journal.
A visualization for Grounding and Centering.
Take some slow deep breaths, and tell yourself that you are relaxing as you breathe deeply. Close your eyes and count back from 10 to one, slowly, with your breaths. Imagine yourself as a tree, and give yourself a few moments to imagine what that would be like. Imagine the sensation of bark; the feeling of a gentle breeze through your branches, the stability of being rooted and solid, the warmth of sunlight, the joy and nurturence in soft rain that trickles down leaves and trunk to seep down to your roots in the Earth. Imagine that you can feel your energy connecting to the earth through your roots. Imagine that all negative energy (like fear, guilt, anger, and sadness) is slipping down into the Earth through your roots.
Imagine that energy is transforming, being cleansed in the cool earth, and imagine drawing it up again through your roots. It is helpful to breathe out while you are focusing on the negative energy sinking into the earth, and in when you are focusing on returning the transformed energy to your body. You can let go of tension over specific situations or more general feelings. You can also focus on easing physical tension or illness. When you have imagined that for a while, imagine doing something similar through your branches, into the sky. Spend some time with that, and then try to develop a circuit from your center to the earth, back into you, up into the sky, and back into your center.
Naturally, you will discover that there is a place that is in between the earth and the sky, and that point is your center. When you feel clean and calm bring that energy which was yours back in through your branches and roots, into that center.Spend a moment noticing how much more stable and strong you feel. If you like, you can spend a few moments thinking about things you are grateful for in your life, and people that make you smile. It's a good moment to say a prayer, both to request guidance and protection, and in thanks for the blessings in your life. Your mind is also more responsive to affirmations in this state. An affirmation is a statement to yourself such as "I am calmer and more centered now. It will be easier for me to handle the everyday moments of life by taking this feeling into it. This energy will help me in my day." They can be as long or short as you like it to be, and can be designed to help with a variety of things (like quitting smoking, or being more organized.) It should focus on changes you think would be beneficial for you to make inside of yourself, changes that will help in your life.
When you are ready, take a few more deep breaths, and find yourself becoming more in touch with your physical body, and the place you are in. Wiggle your toes. Become aware of what sounds you hear. stretch your hand out. Open your eyes. Take another focused breath, and then allow yourself to return to normal.
by Nicolette Stevens aka Sylviana,
Reprintable with permission from and credit given to author,
just send me a message and ask. :-)
Grounding: A method of making a connection with the Earth, releasing excess energy, and/or transforming negative energy into positive energy.
Balancing: The act of evening out and finding the point of most stability. Centering: A method of anchoring to that place in the center of your being which is the synthesis of your physical, mental, emotional, and spiritual parts; as well as the meeting point of all of your senses.
Visualization: The act of imagining in great detail, in a way that deeply involves your mind and provokes the senses. Some people actually see images while visualizing, like when in a dream state. Others feel the sensation physically, or become a part of it from a primarily emotional place. Essentially, use whatever skills you used when playing "make believe" as a child. Visualization is the act of consciously directed daydreaming.
Prayer: The act of acknowledging your connection to the Divine, and communicating with that Source. Prayer is an act of honoring both the Source and the connection to it. It is a time for giving thanks; and for asking for things like guidance, understanding, protection and Love. It is a great source of comfort and pleasure, feelings of love and well being. Prayer tends to be the central component in acts of worship, and may be expressed in a variety of ways. Prayer can be both formal and informal. It may be something written out and performed with ritual. It can be words thought or spoken, already written out, or made up on the spot. It can also be an act that becomes like a prayer. Singing or dancing can be used as an act of prayer; as can any act of creation. Sometimes a simple song on the radio or the feelings inspired by dancing with a partner you care for can spontaneously become a prayer, whether or not it started that way!
Affirmation: A statement you make to yourself which encourages positive transformation within yourself, which is geared to effect your life in positive ways. Here is a description of a basic visualization for grounding, centering, and balancing. Read it over several times, until you get the feel of what you will be doing. Then try it. You can amend the visualization to include things that make sense for you, as long as it works towards the same purpose. For instance, some people imagine that their tree is next to a gentle river, and that their roots are stretching into the water and being cleansed and nurtured from that source. When you do the visualization, it will help to do some simple stretches to relieve body tension before hand, and to be in a physically comfortable position. If you don't want to fall asleep, I recommend sitting in a chair, kneeling, or sitting on the floor in Native American or lotus style. Take as long as you need to relax yourself with slow, deep breaths. Try to ensure that you are sitting with a posture that aligns your spine without making you overly tense. Obviously, you should not do this while driving in a car, or operating heavy machinery! However, you will find that over time you will be able to trigger that sense of balance and solidarity just by thinking about it for a moment.
Grounding and Centering Meditation
To prepare yourself before beginning….
~ Do what you can to ensure that you will be free of distraction for a few moments. This may include turning off the television, radio, telephone ringer, loud appliances, etc. If you live with others you may wish to let them know that you need a few minutes by yourself.
~ Relax~
Get into a comfortable position; whether seated in a chair or on the floor, or lying down. (* Some people are prone to falling asleep while meditating laying down. If you want to avoid this, you may want to use one of the seated positions, or try laying down in an area you don't normally sleep in. Of course, falling asleep while meditating is not a "bad" thing, but is counter productive if you are trying to do work that is controlled in a conscious fashion. On the other hand, if you have trouble falling asleep, the same skills can be used to encourage restful sleep.)
~ Spend a few moments becoming conscious of your breath, and allowing it to become slow and deep. You should breathe "from your diaphragm", which is an involuntary muscle underneath your lungs, near your navel. The muscles around the diaphragm allow it to lower and raise, sort of like a bellows. When it lowers, it expands amount of space the lungs have to fill up with air. By controlling these muscles you can take in more fresh air and expel air that is "stale". You can also exhale for an extended period of time very smoothly. Breathing this way promotes good circulation and a general state of calmness. It is the natural way to breathe, but most people have a tendency to develop habits of breathing shallowly, only filling up the top portion of the lungs. If you are breathing from your chest, you will feel your sternum and chest raise as you inhale. If you are breathing from your diaphragm your tummy, instead of your chest, will go out; and the muscles around your ribs will allow the rib cage to open slightly. When you are ready, lead yourself through the following visualization process. You may wish to keep notes on your progress in your journal.
A visualization for Grounding and Centering.
Take some slow deep breaths, and tell yourself that you are relaxing as you breathe deeply. Close your eyes and count back from 10 to one, slowly, with your breaths. Imagine yourself as a tree, and give yourself a few moments to imagine what that would be like. Imagine the sensation of bark; the feeling of a gentle breeze through your branches, the stability of being rooted and solid, the warmth of sunlight, the joy and nurturence in soft rain that trickles down leaves and trunk to seep down to your roots in the Earth. Imagine that you can feel your energy connecting to the earth through your roots. Imagine that all negative energy (like fear, guilt, anger, and sadness) is slipping down into the Earth through your roots.
Imagine that energy is transforming, being cleansed in the cool earth, and imagine drawing it up again through your roots. It is helpful to breathe out while you are focusing on the negative energy sinking into the earth, and in when you are focusing on returning the transformed energy to your body. You can let go of tension over specific situations or more general feelings. You can also focus on easing physical tension or illness. When you have imagined that for a while, imagine doing something similar through your branches, into the sky. Spend some time with that, and then try to develop a circuit from your center to the earth, back into you, up into the sky, and back into your center.
Naturally, you will discover that there is a place that is in between the earth and the sky, and that point is your center. When you feel clean and calm bring that energy which was yours back in through your branches and roots, into that center.Spend a moment noticing how much more stable and strong you feel. If you like, you can spend a few moments thinking about things you are grateful for in your life, and people that make you smile. It's a good moment to say a prayer, both to request guidance and protection, and in thanks for the blessings in your life. Your mind is also more responsive to affirmations in this state. An affirmation is a statement to yourself such as "I am calmer and more centered now. It will be easier for me to handle the everyday moments of life by taking this feeling into it. This energy will help me in my day." They can be as long or short as you like it to be, and can be designed to help with a variety of things (like quitting smoking, or being more organized.) It should focus on changes you think would be beneficial for you to make inside of yourself, changes that will help in your life.
When you are ready, take a few more deep breaths, and find yourself becoming more in touch with your physical body, and the place you are in. Wiggle your toes. Become aware of what sounds you hear. stretch your hand out. Open your eyes. Take another focused breath, and then allow yourself to return to normal.
by Nicolette Stevens aka Sylviana,
Reprintable with permission from and credit given to author,
just send me a message and ask. :-)
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