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![Insight Meditation Kit: A Step-by-step Course on How to Meditate [AUDIOBOOK] - Joseph Goldstein, Sharon Salzberg](med3.jpg) |
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There are a variety of meditation techniques available, offering a meditation to suit any situation. Experiment with the techniques listed as many people find some techniques more preferable to others.
Quick meditations are fantastic as an 'on-the-spot' fix. You can use these methods in everyday situations to help center yourself whenever you need it.
Simply close your eyes and concentrate on your breathing. Relax you body into a comfortable seated position and breathe-in to the count of 4, Pause to the count of 4, breathe-out to the count of 4 and then pause for the count of 4 before you start again. Continue with this slow rhythmic breathing for as long as is comfortable. If you prefer count to a higher number, but keep the rhythm constant throughout.
Relax into a comfortable position and breathe slowly and evenly, a little deeper than you usually would, on every out breath say the word 'one' do this slowly so that the word stretches to the entire length of the breath. On the in-breath you may like to say the word 'free'. Continue for as long as is comfortable.
A trigger is a situation or event that you use as a cue to start you meditation exercises. By making a few conscious decisions about which triggers might work well for you, you are able to ensure that you benefit from regular meditative practice. Some great everyday examples that you can use to trigger a quick meditation such as one of those listed above are listed here. If you think you may benefit from on the spot mini-meditations during these situations make a conscious effort right now to do a mini-meditation every time your trigger is activated!
Visualization meditations take a little more time to complete and are therefore not as versatile as quick meditations. You should make time every morning to do a good visualization meditation to start of your day! You will soon find that the benefits are more than worth the time invested. Your general well being and productivity will improve and these meditations are wonderful for your health!
Sit comfortably with your feet flat on the floor and your spine erect. Begin breathing a little deeper than you usually do and imagine that roots of golden light are growing out through the bottom of your feet into the earth beneath. From the base of your spine imagine that another stronger root grows ever deeper into the earth, firmly holding you in place.
Use your creative visualization to see these golden routes spread deep into the earth. Now imagine that you are drawing up vital energies from the planet. Absorbing the goodness into your body like a plant.
Spend a few minutes enjoying any sensations that come to you before you retract your root and mentally thank the earth for its gift. Bringing your awareness back to the present moment before you continue with your day.
Sit comfortably with your spine erect and breath deeply and slowly for a few moments. Imagine a wonderful lotus flower of a thousand petals all bathed in golden light opening atop your head. As the petals open visualize a shaft of the purist light filter into you from the heavens. Allow it to fill your being and beyond, light shinning out from every pore.
Enjoy any sensations that come for a few minutes before you gently close the lotus petals softly above you. Take your time to come back to the present moment before going about your day.
If you feel a little light headed after this exercise you may like to follow it with the golden routes meditation given above and you should also have a drink of water.
Stand erect and take a few deep breathes. Imagine that a shower of light is cascading down from high above. This light will pass straight through your body and auric space, cleansing and tensions and removing any pains as it does. This meditation is great fun to play with, sometimes a gentle shower is all that is required other times you may like to imagine the power and invigoration of a waterfall cascading of light cascading from the heavens!
As you visualize the shower, cycle through the spectral colors; red, orange, yellow, green, blue, indigo then violet. Once you have completed the colors of the spectrum imagine a final shower of pure white light and then close the meditation after allowing a few moments for your senses to tune back to the here and now.
If you would like to learn more about meditation, please take a look at the selection of books featured below. To view the title, hover the mouse pointer over the book image. For further details (including online reviews, synopsis, larger image and ordering information) click on the link below the book. Use the UK or US links depending on your location. (both sites ship worldwide)