More Meditations

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.

  • 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.

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.
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.

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.

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.