Originally meditation was used as a tool
of divination, and seemed only to be available to a very select group of
people. In Neanderthal times, all tribes held only one spiritual leader
who would use meditation as a means of communicating with the Gods - a task
undertaken to determine the best course of action to ensure the well being
of the tribe. This tradition of secular spiritual guidance continued as
man evolved, the mystique and strangeness of those who practiced meditation
was further enhanced and therefore protected, with the introduction of barbaric
rituals, such as animal and human sacrifices to appease the Gods.
As man continued to evolve, the barbarism in spiritual guidance eventually
ceased, and the multitude of Gods was replaced by a single divinity. However,
those who could directly communicate and held favour with this God, were
still part of a very select group. The meditations of this group provided
the rules and laws for society, and straying from these rules and laws by
an individual were no longer to the peril of the entire tribe, but only
to the detriment of the individual, who would spend eternity in the depths
of hell.
During this same period of time, a discovery evolved in the Asian lands.
It was found that this divine-like communication during meditation was not
actually taking place with a secular God, but with the higher aspects of
self. This discovery also lead to the realisation that all of mankind has
access to meditation - and did indeed tap into it on a daily basis - it
was also learned that with a little practice, mankind could guide his/her
own spiritual evolution.
So, no longer is meditation mystical or
unreachable as once believed, but rather a natural state of the human existence
- a tool which is used unwittingly.
One form, which all humans use everyday of their lives, is visualisation
meditation. Visualisation meditation is achieved whenever mental thought
precedes physical action, ie; taking the time to think about a task and
then running through it one step at a time to visualise the end result,
such as:
· The athlete who visualises how they will run a race
· The carpenter who visualises how they will build a cabinet
· The house wife/husband who visualises tackling the daily chores
All of these are basic forms of visualisation
meditation, the only difference between this basic form, and that which
is practiced by Yogis and Shamans, is the direction the conscious thought
is given.
Another form of meditation which all humans automatically use is a basic
form of relaxation meditation. This form of meditation has caused a great
deal of trouble for schoolchildren over the years, but is much more recognisable
by its common name - daydreaming. Anytime in which a person is drawn into
themselves, and the mind and body are allowed to be in their natural state,
unaffected by the surrounding environment, they are actually meditating
- taking time out within the self. Once again, the only difference between
this basic form of relaxation meditation, and that which is practiced by
Yogis and Shamans, is the level of the inner sanctuary which is reached.
The results that can be achieved through
meditation are incredibly far reaching and rather diverse, yet its purpose
is very simple - to create harmony. Even those who have only practiced meditation
on the unconscious levels mentioned in the preceding section, gain a certain
harmony from their visualisation and relaxation meditations; ie, visualising
the best way in how to achieve a goal rather than jumping in head first,
allows positive direction for your energies rather than the haphazard, stressful
alternative. Also, spending time daydreaming, the basic form of relaxation,
allows your entire being to be in its natural state, and like sleep, this
has an incredibly refreshing result, (unless you're meant to be concentrating
on something else at the time).
Consciously practicing meditation has much greater results - creating a
calmness of self which not only influences your own life, but the lives
of those around you. The gentle shifts in your state of being allows a much
greater influence over your own existence and has proven to be beneficial
in many ways, including the following…
· Healing
· Inner guidance
· Enhancing insight
· Enhancing intuition
· Enhancing concentration
· Stress relief and relaxation
· Spiritual & emotional balancing
However, reaching this calmness of self and practicing meditation to the level of the Masters does have one barrier - the way in which you think and talk to yourself.
The word, affirmation, means; to declare to be true - and all of us in everyday life affirm certain aspects of our existence, the only problem is most of it is negative, and if you spend some time listening to your own self-talk, you will probably hear comments similar to these:
· 'God I'm ugly!'
· 'What a stupid thing to do!'
· 'No matter what I try, I just can't do it!'
These comments may seem fairly harmless,
but if you look at them closely, you will come to realise just how damaging
they actually are. Just these three seemingly innocent comments can mean
the difference between a fulfilling existence and a disappointing one -
especially when you realise the truth in the phrase, whatever you think
is a self fulfilling prophecy.
The first comment, for example, affirms that you are physically non-pleasing;
the second comment affirms that you are meant to be perfect and not allowed
to make mistakes; the third comment affirms that you cannot achieve what
you want to; and all of the comments place you in a state of mind in which
you project a negative self-image to the world - which in turn does create
a truth.
The most profound step that needs to be made is changing the negative affirmations
to positive ones. This is a very easy, three-fold process, and when practiced
daily, has amazing results…
Physical/Emotional:
This affirmation is designed to change the way you emotionally perceive
the physical aspects of your being - allowing yourself to be happy with
who you are physically.
1. Stand before a mirror and fully take in your appearance.
2. Whilst viewing yourself, state the following; 'I am beautiful - I am
a perfect physical being - I am beautiful.' (repeat this either out loud
or within your head, for approximately 1 minute. Really feel what you are
saying, realising the perfection of individualism you really are!).
3. If you find that there are specific parts of your body that you especially
have a problem with, spend extra time repeating the affirmation to that
specific part, being sure to really feel what you are saying - and always
remember that when you came into being, you were absolutely perfect, the
only difference between then and now is your own false interpretation of
perfection.
Mental/Emotional:
This affirmation is designed to change the way you emotionally perceive
the mental aspects of your being - allowing yourself to be happy with who
you are mentally.
1. Take a few moments every day to sit in quiet contemplation.
2. Repeat the following; 'I am who I am - an intelligent, worthy human being
- I am who I am.' (repeat this for approximately 1 minute. Really feel what
you are saying).
3. Whenever you make a mistake and feel you are about to admonish yourself
with some negative self-talk, don't! Counter it with some positive self
talk then smile and accept yourself for being human, remembering that mistakes
are actually sign posts - maybe you can ask what this sign post is saying.
Spiritual/Emotional:
This affirmation is designed to change the way you emotionally perceive
the spiritual aspects of your being - allowing yourself the courage and
happiness of truly being you.
1. Take a few moments each day to sit in quiet contemplation.
2. Repeat the following; I am perfect in who I am - I can achieve whatever
I direct my energies toward - I am perfect in who I am. (repeat this for
approximately 1 minute. Really feel what you are saying).
3. If you ever find yourself doubting your abilities, slow down! lighten
your load for a little while and repeat the affirmation whilst visualising
the different ways your goal can be achieved.
These exercises do have immediate results, however, the first few times they are attempted, the effects may not be long lasting. The reason for this is the fact that you have spent many years bombarding yourself with negative self-talk and it will take time to break it all down. Take heart, however, because it takes a relatively short time to replace the negatives with positives, and you will find the positive effects of these exercises lasting for longer periods each day. You will also find that other people will be reacting to you in a much more positive way, because just as negative self-talk creates a truth - so does the positive.
Having realised that we all meditate automatically is an enlightening discovery that dissolves the myth that it is unreachable. However, directing your thoughts toward conscious meditation can pose a question… 'Where do I begin?'
1. Initially, it will be beneficial to have a specific place to meditate, in which you will not be interupted.
2. Either sit or lie as comfortably as possible without crossing any
part of your body so as to ensure an even flow of energy. (lying down during
meditation, however, can sometimes cause you to fall asleep due to association).
3. Eliminate as many external noises and distractions as possible and don't
concern yourself with those that you cannot control - if need be, play some
peaceful instrumental/nature sounds music to help.
4. Slow your breathing. Initially you will need to do this consciously -
breathing a little more slowly and deeply - after a short while your body
will find its own rhythm.
5. If you initially have difficulty relaxing your mind, begin by relaxing
your physical body; beginning at your toes and slowly advancing up the body,
feel every part of your physical body release its tension and become fully
relaxed. By the time you reach the crown of your head, you will discover
that you have not only relaxed your physical body, but also your mind as
well.
6. Do not expect anything. Do not worry about whether or not you are
doing it right. Do not try and blank out thoughts. Do not force something
to happen. Meditation is a very individual process and may give you a wealth
of visions or feelings each and every time you do it - on the other hand,
it may just re-charge your spiritual batteries by giving you a peaceful
blankness. Trust in yourself - your being knows exactly what it needs and
if you allow it the freedom it deserves, it will repay you with exactly
what is required.
Some individuals find conscious meditation a little difficult to achieve initially, while others find themselves almost immediately in a meditative state after closing their eyes and relaxing the body and mind. If you do find yourself having difficulty reaching a meditative state, take heart - there are a number of tools which can help…
As mentioned earlier, peaceful instrumental/nature sounds music can be a great help during meditation. As well as masking any external noise that you may have difficulty shutting out, it allows you a focal point to gently concentrate on whilst you are relaxing the body and mind. Occasionally, you may find that some sound within the music may trigger a vision or feeling which is relative to what you need at that time.
Incense is another valuable tool which can help relax you. Not only can the aroma create a calming effect upon the body and mind, it can also be used as a focal point - visually or aromatically.
Just as incense is a valuable tool in which
to use for relaxation, so are certain aromatherapy oils. Burning certain
oils, or blends can have an incredible calming effect upon the mind and
body - the aroma can be used as an aromatic focal point, and the candle
can be used as a visual focal point.
Some oils blends which are good for meditation:
Some oils which have a calming effect:
Oils to avoid during pregnancy:
Mandala is a Sanskrit word meaning circle
and it symbolises the universe and a person's striving for unity of self,
in turn, becoming one with the universe.
As a meditation tool, a mandala provides a visual focal point, but also
subconsciously communicates to the spirit within - providing the association,
oneness, or link between yourself and the mandala.
As you meditate upon a mandala - fixing your eyes in the centre and relaxing
your gaze - you will notice the peripheral vision shrinking. From here,
the circles within the mandala will begin to spin and rotate then grow in
depth.
You don't have to restrict your mandala meditations to traditional representations, it can be anything circular in shape, such as;
· A flower
· A Crystal Sphere
· A Coin
· A navel
· A ring
The only limit is your own imagination.
The word mantra, derives from two Sanskrit
words; manas (mind), and trai (protect or free from). Therefore, the word
mantra literally means to free from the mind.
A mantra is any word or syllable used as an object of concentration. However,
certain words vibrate with more power than others. It has been discovered
that religious words, even if the person using them as a mantra isn't religious,
vibrates with the most power and holds the greatest response.
Some basic mantras to try during meditation:
Om: Sacred Hindu syllable typifying the three gods Brahma, Vishnu, and Siva.
Om namo bhagavate Vasudeva: Paying respects to the supreme truth.
Om tat sat: Absolute, eternal, truth.
Om Gum Ganapatayei Namaha: Salutations to the remover of obstacles.
Jiv jago: Wake up sleeping souls.
The following are from the Christian faith and are self explanatory:
Lord Jesus have mercy upon my soul:
God protect me:
Mother Mary nurture me:
Following are a few problems which some people may encounter when they first begin to consciously practice meditation.
My mind won't go where I want it to!
Relax… Meditation is meant to be a gentle exercise in which we grow
in awareness and calm. Forcing the mind will not help you expand your consciousness,
it will only cause you greater frustration.
Everytime I try and calm my mind my
head fills with thoughts!
Trying to stop thoughts from happening will only result in more thoughts.
The minds natural state of existence is to produce thoughts, trying to stop
that from happening will only make it defend itself.
What you should be doing is calming the body and witnessing the mind, not
battling with it. The object of meditation is to become one with your mind
- allow it to be and it will lead you where you need to go.
Everytime I try and focus on the visions
in my mind they change!
Don't try and hold on to them, it's a form of suppression and will have
the same results as trying to stop thoughts from happening. Witness the
visions calmly and whatever you need to know will present itself to you.
I'm trying to do it perfectly, but I
don't know if I am?
Two opposite statements are both very true in the case of meditation…
There is no such thing as perfect meditation. Everyone meditates perfectly.
Confused?
There is no perfect way in which to meditate - every person is an individual
at a different stage of spiritual evolution and requires different information
to continue on their life journey.
If you come out of your meditation feeling more positive vibrations than
what you did prior, then you did it perfectly for you.
Everyone talks about visualising, but
I don't see a thing!
Visualisation meditation is a very broad term. Some people cannot see images
in their mind's eye, they sense or feel them instead. Don't worry, this
is just as effective.
My meditations only last for a short
period of time!
Most meditations last between 10 - 30 minutes. If you find that your meditations
are not reaching ten minutes, it could be due to you not being fully relaxed,
in which case you should attempt relaxing your physical body as explained
in the How Do You Meditate? section.
Sometimes when I meditate, all I see
are colours.
In existence, colours have a great deal of meaning, and when it comes to
seeing colours during meditation, it can mean one of two things; you are
either lacking in the energy that the colour you are seeing represents,
or you have an over abundance of that colour.
One of the best things you can do to balance out the colour energies within
your being, is to do a chakra balancing meditation as set out in the chapter
on chakras. One point to be aware of is, if you see flashing or overlayed
colours during your meditation, the uppermost colour, or the most significant
colour is the healing colour for the other one/s.
For a full understanding on the meaning of colours, turn to the chapter on chakras.
To ensure you only take positives into any meditation, it is always a good idea to begin with a white light exercise:
1. Sit or lie as comfortably as possible without crossing any part of your body so as to ensure an even flow of energy.
2. Relax your body using the physical relaxation technique shown in
the How Do You Meditate? section.
3. Direct your attention toward your breath. Allow yourself a few moments
to find your own natural rhythm, then observe the entire duration of each
breath.
4. Feel
yourself being enveloped by a pure white light that cascades over you from
above and penetrates all levels of your being.
5. Feel
the tingling sensation as it lovingly runs down your being and cleanses
all of you, uplifting and enlightening you.
6. Once it has cleansed all layers of your being, visualise a clear egg
shaped sphere enclosing around you and holding the white light energy within.
Purpose: To replace the negatives within with positive life force energies and produce health and well being.
1. Sit or lie as comfortably as possible without crossing any part of your body so as to ensure an even flow of energy.
2. Relax your body using the physical relaxation technique shown in
the How Do You Meditate? section.
3. Direct your attention toward your breath. Allow yourself a few moments
to find your own natural rhythm, then observe the entire duration of each
breath.
4. Imagine
each intake of breath as a golden light which enters your solar plexus,
gathering as a bright ball of light.
5. As you exhale, imagine this golden light spreading throughout your entire
being, as it does, it pushes all of the negativity out in front of it as
a wispy grey smoke which will be dealt with by the healing qualities of
the universe.
6. If
a certain part of your being is afflicted with pain, concentrate the golden
light on this area until the pain ebbs away.
7. Continue to inhale this golden light until your entire being is filled
and glowing.
8. Fully experience the feeling of the positive life force within
you.
Purpose: To increase awareness of self whilst reducing stress and anxiety.
1. Sit or lie as comfortably as possible without crossing any part of your body so as to ensure an even flow of energy.
2. Slowly, relax your body.
3. Either closing your eyes, or allowing your eyelids to droop to a comfortable
position, focus on blankness.
4. Allow your breath to find its own rhythm.
5. Allow yourself to just be in the here and now. If your attention wanders
- let it. If you come out of your relaxed state - concentrate on your breathing
once again.
Purpose: Enhance clarity and insight into all things. Centring your being. Creating balance.
1. Sit or lie as comfortably as possible without crossing any part of your body so as to ensure an even flow of energy.
2. Slowly, relax your body.
3. Allow your breath to find its own rhythm.
4. Acknowledge any thoughts, emotions, physical feelings, or external sounds
that arise as a non-partial observer. Do not become involved in any of them,
simply accept them all equally for what they are and allow them to move
on.
Enjoy the sensation of equality of life for all things physical and non
physical.
Purpose: To create a spiritual sanctuary which holds personal truths.
1. Begin with the White Light Exercise.
2. Sit or lie as comfortably as possible without crossing any part of your
body so as to ensure an even flow of energy.
3. Slowly, relax your body.
4. Allow your breath to find its own rhythm.
5. Imagine a place which provides you with an incredible feeling of
peace and tranquillity; ie, a mountain top, a stream, a waterfall, deep
space etc. Allow this image to grow.
6. Once it has grown, place yourself within it and really sense all of this
place with all of your five senses. See the details of what you have created,
and if there is anything that you feel needs to be added to this beautiful
sanctuary - add it.
7. Once created, this spiritual sanctuary will stay with you always and
can be entered at any time, even outside of meditation.
Getting the most from your meditations
basically entails not over-analysing them. Just as the visions in dreams
can be a little metaphorical, so can the visions or feelings received from
meditations, and unfortunately, trying to analyse a meditation immediately
can lead you to false answers. It is exactly the same as when you analyse
a dream after waking, then spend hours thinking and talking about it, only
to have the answer become clear after shutting it out of your mind for a
day or two - it all needs time.
The best thing to do when you first begin to consciously meditate is keep
a diary - make a quick note on what transpired within the meditation, and
then put the diary away and go on about your normal routine. Return to that
entry after a couple of days or even weeks, and you will most probably find
that any confusing messages within begin to look clearer, or make complete
sense because it has already transpired. Over a relatively short time, when
you become used to looking at the world through the eyes of your meditations,
you will find that all of these visions and feelings will begin to make
perfect sense almost immediately. However, it is still a good idea to continue
the diary - reflecting upon previous entries can often be very helpful.