BASIC MEDITATION TECHNIQUES II
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This is the second part of a three part on-line course in Basic Meditation
Techniques
The course is divided into three sections. Section one deals with what
meditation is and how it plays a part in the lives of those who use it. Section
two will go into the techniques and tools of meditation. Section three gives
suggestions on how to use what you've learned, in everyday life. A list of
books for further reading on the subject, will be given at the end of section
three.
In this second section of the "Basic Meditation Techniques" course, we will
discuss various relaxation procedures and how they will aid you in entering a
trance or meditative state. You will also be given some ideas about types of
music and other "tools" which can help you achieve these relaxed states of
mind. Let's begin.
First, let's set the stage for our meditation practice. You should pick a place
which is as private and safe as possible. An altered state of mind, as in
meditation, lessens your awareness of the outside world. For this reason, it is
not advisable to practice these techniques in a public place where there is a
chance of being mugged, robbed, or molested. If you are at home, with other
family members or friends present, ask that you not be disturbed and that all
other noise in the house be kept to a minimum. When you have found a place
suitable for meditation, you may begin.
"The seekers of new mind states- the mind control devotees, the encounter group
enthusiasts, the drug takers, the psychics, the meditators - all are on a
journey into the interior universe trying to burst the limits of the socially
conditioned mind. Weather acceptable or unacceptable, moral or immoral, wise or
foolish, the mind of man is stirring toward a new evolution." Dr. Barbara
Brown (1)
As I said in section one, trance or meditative states, alter the way your mind
deals with the realities it accepts as normal. Things which are experienced in
a trance state are often not easily expressed in everyday language. You will
at some level, experience a heightened state of awareness. Colors, smells, and
sounds may seem amplified from what they normally are.
People who can acheive very deep states of trance often leave their bodies in
astral projection, or have psychic experiences.
I highly recommend, that if you wish to enter deep states of meditation, you
do so under the guidance and teaching of someone who is well trained in the
practice of such techniques. The key thing to remember is that it's not what
level your working on as much as what you are learning. There is a lot to be
gained in wisdom and knowledge at all levels of trance.
Now let's learn some simple and useful relaxation exercises.
You want to be sure that the time you pick to practice your meditation is a time
when you are least likely to be disturbed. You should not be overly tired or
have just finished eating as both of those conditions may cause you to fall
asleep. Even though you wish to achieve an altered state of consciousness, you
do want to remain conscious to some degree. If you fall asleep when you are
meditating, no harm is done and you will awaken quite refreshed and rested.
Unfortunately though, you may not be able to recall all the things you
experienced while in trance.
If you are lying down, be sure your back and neck are properly supported so as
not to fatigue the body. If you are sitting, be sure that both feet are flat on
the floor and that you are sitting as erect as possible without being too stiff
or strained. You should have your arms resting comfortably in your lap with
palms up.
In either case, it is important that your body not become strained or fatigued
for at least thirty minutes. This is a good length of time to begin with as it
should put neither a physical or mental strain on your being.
Next, visualize a yourself in a cocoon of white light. You should surround
yourself completely. See the light as bright and warm. You may play with this
sphere of light making it bigger or smaller until it "feels" right for you.
Say to yourself, "I am protected by the pure white light of all that is good
and truthful. I am surrounded by the pure light which keeps out all
unwanted and evil influences."
This is a good idea to do for several reasons. There are those, and I am one of
them, who believe that each of generates an aura which protects us from outside
influences when we are in trance. This aura may be strengthened by visualizing
the light as growing brighter at our command. Even if you do not accept this
idea, the practice lends a feeling of safety and security to you. Nothing
which is outside of you may enter or touch you without your permission.
Learning to control and pay attention to your breathing is the next step. You
should start by taking a deep breath in through your nose, hold it for the
mental count of 4 and then let it all out slowly through your mouth. Repeat
this until you begin to feel at rest and relaxed. Allow your breathing to settle
into a steady, rhythmic rate. Just this simple technique can relax and refresh
you at any time. When you are only doing the breathing exercise, it is not
necessary to go through the white light sphere visualization. Some people use a
muffled metronome or recording of some other rhythmic sound, such as ocean
waves, to aid them in setting the pace of their breathing. A good source of
recorded sounds which can help you in meditation is a series of records and
tapes which have been produced under the title "ENVIRONMENTS".
Now, as you are breathing, see yourself lying in the warm light of the sun.
The light is warm and pleasant to be in. Starting with the tips of your toes,
feel the light warming all of your body, slowly moving up into your legs, your
trunk, and then into your arms and fingers. As you feel this warming become
more and more relaxed, going deeper and deeper into a calm and quiet place.
When you feel totally relaxed and at peace, bring a single thought into your
mind. It should be of a pleasant experience or of an idea such as love, joy,
peace, or compassion. Focus on this one thought and if some other thought
should try to intrude, picture it as being written on a clear board between you
and your focal thought. Then picture it being erased from that board as it
might be from a piece of paper. Deal with any thought, other than your focal
thought, quickly. Try to maintain concentration on your focal thought for at
least five minutes. Picture it as being real and experience it as if it were.
When you are able to do this and can exclude all other thoughts as they attempt
to enter your mind, you will have learned the single most important technique of
meditation.
It is now time to begin coming back to normal consciousness. Slowly let the
thought fade from your mind and again become aware of the warm light of the sun.
As you feel the light bathing you in its' warmth, start to reconnect your mind
with the physical sensations of your body. Become aware of your breathing and
the room around you. Do this slowly and calmly. When you are fully aware of your
surroundings, open your eyes slowly. Enjoy the sense of calm and peace.
If you succeeded in doing this exercise, you should feel more relaxed and calm
than normal. It is important to remember that you are comparing it to normal for
you, not to what you think others would or should feel.
If you do not feel you succeeded try again in a day or two. Between meditation
sessions, practice your deep breathing exercises. If you keep trying, you will
soon reach a calm and meditative state. Do not attempt to meditate when you are
ill, tired, or hungry. Those feelings only serve to make your efforts more
difficult. A very important part to remember is that you can not force yourself
into a meditative state. You must flow into it and surrender to it calmly.
Some things which are found to be helpful in meditation follow.
Try concentrating on the flame of a candle when focusing. You could also use a
crystal ball. The later is rather expensive but small crystal window ornaments
or pyramids also work well and cost much less.
Music is also an aid to some. The music should be quiet and rhythmic. It should
bring on feelings of peace and comfort. Such music may range from New Age
recordings to classical.
Another useful device is to focus on a symbol which holds special meaning for
you. It may be an well known symbol or one you design yourself. As long as it
holds a special meaning or expresses a special concept, it is a useful focusing
tool.
This brings section two of this course to a close. In the next part I will give
you some practical ways in which to use what you have learned.
The most obvious use of the techniques you have learned, is relaxation. During
the course of the day, many of us have moments when the pressure becomes almost
to much. When this happens, we often can't deal with other people or projects
the way we should. The breathing exercises you learned in section two can help
at these times.
It doesn't require a lot of time or absolute quiet as does your meditation
practice. All that is required is about five minutes and relative privacy. At
these times, begin doing your rhythmic breathing and visualize a place which is
calm and refreshing. This simple and quick exercise, can work wonders to help
you regain control in a hectic situation.
Another way in which meditation is used is in the development of psychic powers.
There are several books on the subject, listed at the end of this section. Most
of those who teach about the use and development of these abilities, agree that
meditation is necessary to any such study. Again the reason for this is that
meditation allows you to reach an altered state of consciousness. In this
altered state your mind is more open to such phenomenon as telepathy. If you
should decide to pursue studies in this direction, please seek the help of
someone trained in these areas.
One final use I will suggest is visualization. Meditation can be used as a tool
for problem solving. While in a meditative state of mind, you have the ability
to take any situation and manipulate it. By that I mean you can mentally play
the out the situation using several different solutions. Then, you can pick the
one which seems to best solve the problem. While the use of meditation can help
you deal with problem solving more effectively, it is not infallible. All it can
do is allow you to think more clearly and concisely about the problem at hand.
Well that concludes this study on meditation. I hope you have gained something
useful from this course. It has been by no means, a full explanation of the
subject. There is much more to learn than could be covered in this short series
and It is my hope that you will want to continue your studies into this
fascinating and useful skill.
Subject: Basic Meditation Techniques (1) 
Sun Aug 30, 2009 5:06 am
