STRENGTHENING THE SPIRIT

Favorite Meditations

Breath Counting Meditation:

Place yourself in a comfortable position so that you will have as few distracting signals from your body as possible; sitting, lying on the floor, or standing. Closing the eyes shuts out more distractions. Take a few slow deep breaths. Now start counting silently each time you breathe out. Count "one" for the first breath, "two" for the second,"three" for the third,"four" for the fourth and then start with "one" again. Keep repeating this procedure until the time is up. The goal is to be doing simply that and nothing more. If other thoughts come in, simply accept the fact that you are straying from the instructions and bring yourself gently and firmly back to the counting. A variation on this is to include an "and" between the counts to "fill up" the space between exhalations.

Mantra Meditation:

This is one of the most widely used forms of meditation. It consists of a word, phrase or sentence repeated over and over and over again. The basic goal is to be doing one thing at a time, in this case repeating your mantra and being aware of your mantra and only that. Start by finding a comfortable position. Close your eyes, if you like. Take a few deep, slow, breaths. Then start repeating your word or phrase. Do this either aloud or silently to yourself. Keep trying to think of your mantra and nothing else. Keep bringing yourself back to the task and trying to involve yourself more and more in it. Find a rhythm that seems natural to you and stay with it. Continue in this way for the set time.

Contemplation Meditation:

Essentially this meditation is learning to look at something actively, dynamically, alertly, but without words. Pick an object to work with (generally it is best to start with a natural object, such as a shell, pebble or twig etc.) and look at it the same way as if you were feeling it. Really look at it, learn it by eye. Take the object and hold it or place it at a comfortable eye range and just look at it. Do not stare at one point on the object. Treat it as a fascinating new continent you are exploring nonverbally. When your mind wanders, or you find yourself translating your perception into words; gently return it to simply contemplating the object. Continue in this way for the set time. It is a good idea to stay with the same object for several weeks at a time before changing to some other object.

Candle Meditation:

Meditating on a lit candle is a very old practice. It is gentle and calming. It is also a comparatively easy introduction to the art of concentration. Sit erect on the floor or in a chair, having placed the candle a short distance in front of you where you can see it clearly. Gaze steadily at the candle flame for two or three minutes, noting first of all its outline - how steady it is, how it flickers - and the colors in the flame. As you begin to feel connected with the visual object, let your eyes close and sustain the visual impression of the candle in your mind. In the beginning you may only be able to do this for a few moments before the visual impression becomes vague or lost. When this happens open your eyes once more and bring your gaze to rest again upon the candle in front of you. You may need to do this many times before you find you are able to retain the visual impression of the candle within your mind for longer periods. Continue in this way for the set time.

The Meditation of the Thousand-Petaled Lotus:

The basis of this meditation is the idea of the lotus with a thousand petals symbolizing that everything is connected to everything else. The center of the lotus is any word, idea, object or event you may choose. Each of the petals symbolizes the connection between the center and something else. Select something you'd like to meditate upon. It is preferable to select something that creates positive feelings for you. Words like: "flower", "love", "peace", "light", "color", "home" etc. After you have chosen the center word, get comfortable and contemplate it and wait. Presently your first association to it comes to you. Contemplate the connection between the two words for about 3 or 4 seconds. You either understand the reason for the association or you do not. In either case you do nothing more than regard the two words for a few seconds. Then return to the center word and wait for the next association and repeat the procedure. Continue for the length of time you have planned. This meditation often leads to surprising insights about yourself.