| Letting
Go Meditation
This meditation
is a combination of an ancient Zen
Buddhist technique and bio-feedback.
It's an excellent way to connect to
your internal world. I've
done this meditation for so many years
that it has become a signal to my
body to relax. Within a few seconds
after I take a deep breath and begin
the meditation, I'm in a state of
deep relaxation.
Here's how to do
it:
Start
with the Basic Meditation,
which I'm going to repeat here.
- Sit in a chair with your back
straight and ankles crossed or in
a comfortable cross-legged position
on the floor. Fold your hands gently
in your lap and close your eyes.
- Take a few deep diaphragmatic
breaths. Then let your breathing
find its own level.
- Imagine that a beam of rainbow
light is entering the center of
your forehead. You don't actually
have to see anything (although you
may), just imagine the presence
of a light. Imagine that the light
travels down the center of your
body and diffuses into all of your
cells.
- Repeat silently to yourself a
few times, I am in The Light, I
am filled with The Light.
- Do this for a minute or two.
After you feel
connected to the light, take a deep
breath. Then turn your attention to
your jaw. Observe how it feels.
Do you feel tension or is it relaxed?
Does the right side feel any different
from the left? Do you feel any pain
or discomfort? Don't try to change
anything. Just observe until it changes.
If you wait long enough, there will
be a change. It may be very subtle,
but it will occur.
Once you feel a change, wait a few
seconds, then say to yourself, "My
jaw is relaxed." As you say this,
imagine that you're letting go of
some of the tension. As you imagine
your jaw relaxing, say to yourself,
"Let go, let go." Keep repeating
this phrase. When you think your jaw
has relaxed, let go again. And again.
Do this for about two minutes or more.
If your mind wanders, gently bring
it back.
Repeat the process with your shoulders,
solar plexus (the center of your abdomen
under your rib cage) and the center
of your chest, which is your heart
chakra. At first, you may not feel
much, especially if you're generally
out of touch with your feelings.
You can use this meditation to scan
your entire body, going from your
head down to your toes, stopping to
observe each body part. You can spend
as much or as little time on each
part as you want. Sometimes I spend
15 minutes or more in one location.
At other times, I scan my entire body
stopping only for 30 to 60 seconds
at each location.
From this meditation you can understand
the concept of awareness preceding
change. You'll also see that change
happens as a direct result of awareness.
This meditation technique will help
you develop your internal powers of
observation, which will help you get
in touch with your thoughts, beliefs
and emotions. If you can describe
what you are feeling in your physical
body, then you'll be able to define
your emotions.
The audio tape Let
Go & Relax is a guided meditation
that will help you travel through
your body and learn to let go.
The Going Inside
Meditation is excerpted from Prosperity
Is an Inside Job.
Peace, Love and Joy Meditations
To begin each of the following mediations,
sit in your meditation space and do
the Basic
Meditation. After you are connected
to The Light, do any of the following.
I AM PEACE MEDITATION
Imagine that you're sitting on the
banks of a calm lake at dawn. The
sun is just coming up on the horizon
and a light mist is rising from the
water. You can hear a variety of birds
making their morning sounds.
Feel the peacefulness of this place.
Feel the quiet. As you do, repeat
to yourself, "I am Peace."
Each time you say the word peace,
try to feel it.
Do this for three to five minutes.
I AM LOVE MEDITATION
Imagine that in the center of your
chest is a giant opening in which
you can see a vibrating pink light.
Imagine that you are sending the pink
light to someone you love. It can
be a parent, child, friend, lover
or a pet. Imagine that the pink light
enters them in the center of their
chest. As you do this, repeat to yourself,
"I am Love. "
As you do this, feel yourself generating
the feeling of love from your heart.
Experience the sensation of love as
you repeat to yourself, "I am
Love."
Do this for three to five minutes.
After you become familiar with this
meditation, you can use it in other
ways. You can imagine that you're
sending the pink light to someone
with whom you are having relationship
problems. It can be a person at work
or in your personal life. Every time
you do this exercise, you are adding
love to your energy field and it will
help you move into a more positive
state of consciousness.
I was taught to do this exercise
anytime I was in a crowd. I would
sit on bus benches at rush hour and
practice beaming love to everyone
who passed by. I highly suggest this
if you want a mood boost -- it feels
terrific.
I AM JOY MEDITATION
Think of a time in your life when
you experienced great happiness. It
doesn't matter how far back in time
you have to go for the memory. Develop
as clear a picture as possible in
your mind's eye. If you don't experience
anything visually, that's fine. Your
memories may all be on a feeling level.
Since that's all that matters for
this exercise it doesn't matter if
you don't actually "see"
anything.
Once you have a clear happy memory,
travel into the feeling. Feel the
joy as it fills your heart and spreads
throughout your body. As you do this,
repeat to yourself, "I am Joy."
Do this for three to five minutes.
Basic
Meditation Instruction page
Affirmations
for Prosperity
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