A Simple Guide To Meditation & Visualization
If you haven’t meditated before here are some guidelines to help you. Of course, your most important source of instruction in meditating-or for doing anything, for that matter-is your inner guidance. Do what comes naturally, and you’ll be following the ultimate authority.
First, find a quite place where you can be alone or where others won’t interrupt your thoughts. This could be a corner of your bedroom, a bathroom, your garden, a park, or even you’re automobile. Next, sit comfortably, there’s no need to contort your legs in uncomfortable postures; inner peace isn’t “hard won.” Instead, sit in whatever position feels natural to you.
Then, either close your eyes or look down to block out visual distractions. After that, take four to six extremely deep breaths. Breath in through your nose at the same time pushing your stomach outwards and feeling your chest rise. Then hold your breath for 3 seconds and exhale slowly and deeply through the mouth and feeling your chest and stomach going down.
This is a world wide known technique used to relieve anxiety as well as giving complete relaxation to the body by giving more oxygen to the brain. Incidentally this is the correct way to breath at all times. After you have completed this slowly bring your breathing back to normal and remain in a quite state yet still being aware of your surroundings. Let sounds and smell enter your mind, do not be afraid of not focusing just be aware and they will slowly fade to the background, any thoughts of the day let them pass through.
One of my favourite exercises I will share with you is the visualisation of “light” as you become more relaxed start to visualize a white or golden light in the distance above your head, slowly the light comes down and gets bigger and brighter until it is eventually above your head.
Start to visualize and feel the warmth coming off the light as it starts to fall upon you from the head down. starting with your forehead then your eyes, cheeks and then the whole face, at this point your body will start to slowly feel like becoming lighter, still keep focusing on the light and heat and work down through your shoulders, throat, top of the arms, chest, lower arms, etc work all the way down to your toes until you entire body becomes submerged into this white or golden light and your body feels lighter and more relaxed as you visualize the glowing white light around you.
This light is you protective shield and healing power, you can ask it questions…you can even pray to it. Once you are done slowly visualise the light and heat leaving your body and going back upwards, let the feeling of your body come back before performing sudden movements, slowly open your eyes and just be aware of your surroundings again and let the noises and smells come in again..
ENJOY AND MAY LOVE AND PEACE BE WITH YOU ALWAYS
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