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In This Lesson I will be teaching you differnt Meditation Techinques..If you are
basically new to meditation I would suggest that you start out with the Light
Meditation as you can gradually progress as you perfect the techiniques,
You will find that to perfect your Meditation Techinque takes time and alot
of patients and is not a thing you can just learn to do in a hurry or overnight
just so you can jump to the next step of your Individual Learning Process.
The First part of these lessons was passed on to me by a very close and dear
friend of mine who was once the Priest of this Coven and who I hold the Highest
regards for as he is not only a great leader but a great teacher as well ..and
since I was once his student as you are now mine I am passing on to you what
he taught me and also the different techiniques I learned as I progressed in
own Personal Meditation Techiniques..
With Ragnorok's permission I have posted these first Main Types of Meditations.
Light Meditation:
Light Meditation is, perhaps, the easiest form of Meditation. It can be done
within 5min or it can extend to half an hour, according to how badly you need it.
Simple Step-By-Step Instructions! (perhaps what many people need)
1) Relax your muscles and sit in a comfortable position with your back straight.
Laying down is fine and may be a recommended position if this is your first Meditation.
2) DON'T clear your mind, focus on a happy thought. You can clear your mind if
you want, but for a light meditation the point is simply to get rid of negative
feelings, so focus on something that makes you happy. For an example we will use:
Ice Cream.
3) While focusing on Ice Cream; regulate your breathing. Every inhale should take
five seconds, count them. Hold your breath for a second and release a five second
exhale. Wait a second and repeat.
Continue this breathing process until you feel relaxed and at peace. Now don't just
get up and go, NOW clear your mind. Let your own thoughts come back naturally to
you, don't force them. Once you feel you are ready stand up and take on whatever
task you have to do next.
Regular Meditation:
Regular Meditation may be one of the most practiced forms and is required for a Deep Meditation.
1) Get comfortable and relax. Dim lighting and natural sounds can both be helpful in this form of Meditation.
2) Regulate your breathing in the same way mentioned in Light Meditation; ten second breaths,
five second inhale and five second exhale with a one second pause in between.
3) Let your mind wind down on it's own. Don't force thoughts out of your head, but rather let them
come to you and then let them pass. After a few minutes thoughts will come to you slower and you
will enter a form of Meditation.
4) If anything keeps distracting you and won't leave, I would use the ''Big Box'' method. Visualize a big
box sitting in front of you and pick out the thoughts that bother you, put the thought in the box and
close it. This doesn't work for everyone, but it's not a bad idea either.
5) Once you are done Meditating pull out slowly. Let your thoughts come back to you and once you are
yourself again try standing up, but do this slowly as well. You should feel more relaxed after this and your
mind should feel a bit more clear.
Most people do this for around 15-20 minutes, but you may continue for as long or as short as you wish.
There is not ''must have'' time limit for Meditation, save for the limitations you give yourself.
A Deep Meditation requires first going into a Regular Mediation, so practice that before trying this. Regular
Meditation is easier after having done some Light Meditation, so I would recommend starting with that.
1) Get comfortable and relax. Dim lighting and natural sounds can both be helpful in this form of Meditation,
but complete silence and darkness may be best.
2) Regulate your breathing in the same way mentioned in Light Meditation; ten second breaths, five second
inhale and five second exhale with a one second pause in between.
3) Let your mind wind down on it's own. Don't force thoughts out of your head, but rather let them come to you
and then let them pass. After a few minutes, thoughts will come to you slower and you will enter a form of Meditation.
4) If anything keeps distracting you and won't leave, just let it. You can use the Big Box method, but overcoming these
obstacles may prevent them from interfering later into the Meditation.
5) Once your mind is cleared of all things visualize a place of peace. This is your ''Inner Sanctum'', a ''Personal Grotto'',
it is your place of peace. Similar to Astral Projection in a way that you may feel physically there, this is a place that can
only be reached by you and your Spirit Guides.
6) Once you are done Meditating pull out slowly. Let your thoughts come back to you and once you are yourself again
try standing up, but do this slowly as well. You should feel more relaxed after this and your mind should feel a bit more clear.
Since I like to do this just before going to sleep, I pull out of the Inner Sanctum and let my brain shut down. I don't pull out of
this Meditation until the morning, when I wake up. Sometimes this Meditation may also lead to prophetic visions or dreams.
''Qigong Meditation
Counting Meditation
- lay on your back
- 4 count breath in, 4 count breath = on cycle - Start with 25 cycles then progress to 50,75,100
- On your breath in and out I like to breath in with the concept of knowledge and breath out ignorance. If you decide to use concepts instead of counting in and out to a count of 4 I recommend that your concepts are about he same length to keep your breathing stead. Abdominal Breathing
- sit cross legged with your back straight
- hold your left palm over your abs, and your right palm over your left
- follow your breath
- see and feel the heavenly chi/ living force enter your body and cycle through, and watch the negative energy leave your body (Focus on feeling the energy in your abs circulating throughout your body)
- this can be done in a sitting, standing or laying position
3rd Eye Meditation
- sit in Lotus, Half Lotus or on your knees
- sit with your back straight and your hands resting on your knees
- bring attention to in-between your eye brows
- focus thoughts on specific event and keep focus
- with practice you may feel a warming sensation in the 3rd eye area
- I personally use this meditation before practice, belt test and competitions the most and sometimes in the start of the day. It helps me to see the things I would like them to be and helps to enforce the power of positive thinking
Affirmations
- sit in cross leg position
- close eyes and relax the body
- focus on 3rd eye are, steady breath and clear your mind
- repeat affirmation quietly to yourself 5 times
- repeat affirmation in your mind 5 times
- see yourself actually achieving the event in your mind
3 Dan Tians Meditation Dan
= essence of energy, Tians = area for essence of energy
- see and feel heavenly chi enter through your upper Dan Tians (3rd eye)
- feel it filter through middle Dan Tain (solar plexes)
- fill up lower Dan Tian(Chi spot, ? inch below your navel)
- feel the energy cycle through your body and out of your palms, or to the area that is need of healing energy
Wu Hsing Meditations
5 elements/ 5 material agents (Do not forget, these meditations are for drawing chi necessary for healing, they are not just mind clearing meditation exercises. I will be covering healing practices in a later section that will use the chi your gather from these meditations as well as the other ones posted two weeks ago.)
Water
- essential to life
- 2/3 of our bodies
- Where we spend the first 9 months of our life
- Cleans the mind and the body Benefits of Water Meditation
- issues with the kidney, bladder, urinary track and reproduction
- those who suffer with fears will find courage
Water Meditation
- can be done indoors or outdoors
- close eyes, draw senses inward
- sit comfortably with back straight, relax your body part by part
- listen to the sound of water surrounding you, feel it run within you
- breath in the energy of water, then exhale energy back into it, breath in power, courage, breath out fear
- 10 breath cycles
- Focus on the water source for a few minutes
- Bring self out of meditative state, rub hands, eyes and tape body from head to toe
Wood meditation
Benefits of Wood Meditation
- liver, and anger issues
- gain understand of the trees, withstand the other elements of nature, draws life from both the earth and the heavens
Wood Meditation
- Find a tree, one that draws your attention, mentally great the tree, and ask if you can share its healing energy, and help remove your negative energy
- Sit on the ground crossed legged in front of the tree
- Close your eyes, dray your senses inward
- Relax your body system by system
- Become one with your environment
- Inhale energy of the tree, exhale and give the energy back to the tree
- Visually the tree offering you healing energy, while removing your negative energy, feel a energy link between you and the tree
- Clear your mind for 36 breath cycle count
- Rub hands, eyes and tap your body awake when finished
- When done with practice you will feel a connection to the tree, if someone breaks off part of the tree, or drives a nail into it, you will feel it. If you can plant a tree and visit it often, when you do connect with the tree, over time you will notice the connection and bond you have.
Earth
Benefits of Earth Meditation
- Helps digestive system
- Strong Chi Development Earth Meditation
- standing or sitting with your feet touching the floor, barefoot if possible
- relax your body from head to toes systematically
- become one with the earth
- feel earth chi entering your body through the soles of foot as well as your toes
- breath in the earth chi, and expel all negativity
- 18-36 breath cycles
- Run hands, eyes and dust of your body
Fire
Benefits of Fire Meditation
- heart, repertory, and circulatory systems
- helps people with envy and hatred
Fire Meditation
- Indoor or outdoor, campfire, or a candle will be necessary
- Sit upright, with your back straight
- Relax your body systematically
- Look into the fire, imagine you are surround by a ring of fire
- Watch flames dancing, feel the heat of fire awaken your inner vitality
- Imagine yourself absorbing healthy energy of fire, while negative energy leaving your body is consumed by the fire
- Keep this state for a few minutes
- Rub hands eyes, brush off from head to toe
Metal
- basis of all energy types
- energy of strength
- bedrock of life force
- related to lungs and long life
- acts as a conductor for the other elements
Benefits of Metal Meditation
- repertory issues
- good to cast off sadness, depression and grieving
Metal Meditation
- indoor or outdoor, if indoor try to open a window
- sit up with your back straight
- visualize a shiny metal mountain in front or your or that you are on top of surrounding you
- feel the chi reflecting off of this mountain into yourself
- breath in the metal healing chi into your lungs, and expel negative emotions
- 9-36 breath cycles
- Keep your focus of this mountain for a minute or so after breath cycles
- Run hands, and brush down your body''
Hope this helps some of you. It was originally written by Jedi Kenzie.
The word 'meditation' has been used and misused in modern times with phrases like, "Meditate in my direction" (from the musical Greece) or "I was just meditating on the idea" etc. We can't meditate on an idea or meditate in someone's direction as meditation is an absence of conscious thought, allowing the inner meaning to come out and fulfil our lives. In meditating we allow ourselves to take a break from consciousness. But unlike when we sleep, more bodily functions are being used, more work is being done to augment the process and we are able to come back to a conscious state quicker and so retain much of what was given. We try to discover our real reason for being.
Usually, when we sit or stand in meditation we come up with a few ideas about how things should be done in order to change our circumstances. Sometimes we feel that there needs to be a change and sometimes we do not. So it is the meditation that lets us know what is to be done to expedite the change or we are told by our own inner self to not change and to leave things as they are.
THINK, FAST and WAIT.
These words come from the book, 'Sidarthur' and nothing is more true. We make use of our internal energy or Qi, to make things change and in order to allow this energy to work for us we need to direct it to the correct path. If for instance our mind is in constant conscious thought, much energy (Qi) is being used for this purpose so we need to stop this thought. By the same token if we have just had a big meal, much Qi is needed to digest that food, the same applies to sex. The greatest amount of Qi is required to procreate and so it is useless meditation after a heavy love making session.
Usually, the morning is the best time to meditate as this is when there is no food being converted and we have our supply of Qi built up from the evening's sleep. All we have to watch out for is conscious thought as this is the time when this activity is at its highest.
In order for us to make the optimum use of meditation and the changes that it can bring, we must be able to carry the tranquil effect and peace of mind with us into the street and into daily life. It's all very well to be able to sit in a calming coloured room with some incense burning and while looking at a beautiful mantra on the wall. But when we finish this sitting meditation we usually go back to being affected by daily tension.
So there has to be some way of training our meditation to stay with us in all situations, and there is. In Chinese meditation we are given five levels whereby we are led from the easier sitting mediation right up to performing vigorous movement while still keeping the meditative state.
THE FIRST LEVEL:
This level is that which most people recognize as being meditation. We sit calmly in a cross legged position, lotus or half lotus if this can be achieved, and clear the mind of all conscious thought. The eyes are usually closed slightly but not completely, with a slit of light allowed to come through. The gaze is so that we look to a spot about fifteen feet in front of us on the floor. A slightly downward gaze.
We have four main breathing techniques for meditation. Natural, Reverse, Prenatal and Tortoise. A brief explanation will suffice here.
Natural breath is when we breathe in and the lower abdomen expands like a balloon and contracts upon exhalation.
Reverse breath is when we breathe in and the lower abdomen contracts while upon exhalation it expands.
Prenatal breath is when the lower abdomen and upper abdomen do reciprocal movements. I.e.; Upon
inhalation, the lower abdomen is contracted while the upper is expanded and visa-versa.
Tortoise breath is the same only the breath is held in for some time before exhaling to allow the
outer and inner Qi's to mix. It is important not to try the last three breathing techniques too soon, at least three years should pass on each technique before going on to the next.
The tongue is always pressed lightly to the upper palate just above the tooth line for all of the meditation techniques. The chin is pulled in lightly but not forced. If saliva forms, swallow it and breathe out to 'send the golden elixir' to the tan tien, an electrical point about three inches below the navel.
This first meditation technique is not too difficult and allows us to bring the mind down to what is known as an 'alpha state'. This is where the mind puts out alpha waves and is the state that we come down to just before sleep and not quite awake. This is the time when the most internally constructive activity will occur and so it is desirous that we come to this state. The simplest and sometimes most difficult way is to try and clear the mind of all thought but if this is too difficult try thinking of something rolling down your body upon each out breath. Soon you will be brought into an alpha state. A jar of honey poured over your head and slowly covering your whole body is a good game to play.
THE SECOND METHOD:
The next area of meditation is to be able to keep this state while doing some work, creating some heat energy. This has the effect of enhancing the meditation by producing the primal Qi of heat and also teaches us to keep the state while working.
For this we have QIGONG, a static stance whereby the legs are doing the work but the body is placed into such a position as to cause every organ and bone to be in or trying to get into it's correct position. This enables the Qi to rise and still have the desired effect. I have covered QIGONG extensively in other articles for this magazine so for now the following explanation will do. For the basic QIGONG. stand with feet parallel and knees bent slightly so that the knees do not come beyond the toes. Hold your palms so that they are as if holding onto a large tree with palms pointing out slightly. Relax the whole upper body so that the shoulders in particular are dropping. Just allow your whole body to sink into the posture. The back should be straight and vertical. Concentrate upon the natural breath. Hold this position for at least fifteen minutes. There will be some discomfort, some shaking and some tension around the shoulders but only stop if it really becomes too much. The shakes go away after about five weeks of performing Qigong morning and night.
THE THIRD METHOD:
The third method involves moving. This is where we are able to keep the meditative state while moving around. If we went straight into normal movement, we would not have much chance of learning how to hold the state as normal movement is too jerky so we have some beautiful slow movements which are conducive to meditation. We either have the Chinese Healing/Martial art of T'ai Chi, (also covered in previous articles) or we are able to perform the 'eight essential walks'. As it would be too space using and almost impossible to show the whole of T'ai chi here I will concentrate upon the walks.
THE EIGHT ESSENTIAL WALKS:
Walk No. 1
While keeping a slow and natural deep breathing pattern, hold your palms above your head. Brush your right foot against your left foot as you take an arcing step forward with knees bent. The walking should be slow and deliberate. The feet should be parallel and back straight and vertical. Take a step with your left foot, brushing it again as you step forward. Keep this stepping motion going until you have walked about ten metres. Now reverse the walking so that you are going backwards back to your starting point.
Walk No.2
This involves using the arms to perform some movement, this makes it a little more difficult and increases the build up of Qi. Each walk increases the build up of Qi. The foot movement is the same for each walking method, it never varies in pace or movement so I will not go over that part again. The arms should move independently from the feet. I.e.; they should not move forward for instance as the left foot moves forward every time. There should be different timing between the arms and feet. As you walk, make as if you are rolling a barrel in front of you and then rolling it back.
WALK No.3.
The feet are the same. The hands move still as if rolling a barrel only now they work in opposition to each other. While one palm is pushing, the other is pulling.
WALK No.4.
This is an advanced No.3 walk. You drop your body to as low as you can go without hurting yourself and pull your closest palm right back to your ear as the other one pushes out.
WALK No.5.
For No.5 the palms rotate outward in an arc first to the left and then to the right. Between each rotation they drop down to waist height and circle out to the opposite side.
WALK No.6.
The palms are lifted out to both sides and then come over and down in front.
WALK No.7.
The palms do much the same as in the previous walk only as they come down in front, the forward palm turns over to palm up.
WALK No.8
The palms move first in a counter clockwise arc from your lower abdomen up and out to the left. They then drop in the same arc and circle out to the opposite side to perform the opposite movement.
THE FOURTH MEDITATION METHOD.
This method involves being able to now include some fast movements in our slow movements. For this we have what is known as the 'PAUCHUI FORM' or Canon fist form from T'ai Chi. Although
I'm sure that if you included some extremely fast movements into the above walking exercises it would have the same effect. That effect is teaching the mind to still remain in the meditative
state even when performing faster movements. So we are coming a little closer to daily life and still keeping the calm state. The PAUCHUI form is too long to go into here but it's a little like a slow T'ai chi form with some fast movements thrown in.
THE FIFTH LEVEL:
The whole of the Chinese healing arts are based upon the 'Wushu' or war arts. this is because China has always been a warring nation and their whole culture is based upon fighting arts. So it stands to reason that their healing arts should also be based upon the war arts. T'ai Chi is a martial art. So the fifth method of Chinese meditation involves being attacked by another human being and still being able to hold the meditative state while defending ourselves from that attack. In this way we are able to now take our meditation out into the street and no matter what happens to us, the stress does not affect us adversely. It takes years to learn how to use the Chinese healing arts for self defence.
http://www.taijiworld.com/taiji-qigong/Articles/MEDITATE.html
Natural Stress Relief
with
Healing Tao Meditations.
Healing Tao Meditation Techniques
Methods for natural stress relief found in ancient Chinese texts are so numerous that I wonder why we sometimes think that stress only applies to our time. Life in antiquity was hard, causes of stress were real and stress symptoms probably as challenging as ours.
When we find ourselves anxious, fed-up, depressed and exhausted, we should remember a saying attributed to Lao Tzu: "To be worn out is to be renewed!"
The Help for this Renewal is Here for You!
Benefits of Meditation
Our Free Guided Meditations and other Natural Stress Relief resources are sensible and simple to do when done
One Step at a Time.
The Benefits of Meditation are numerous for it helps you in your Self Healing and can be your guide to Chi Energy Transformation that leads toward Enlightenment and Lasting Happiness.
The early practitioners, usually a whole lineage of Ancient Chinese Medicine doctors, laid a foundation for the Natural Healing System which include Acupuncture, Chinese Healing Herbs, Meditation Techniques and Exercises.
The cosmic philosophy of this, possibly the world's First Energy Healing Therapy is that the entire universe is interconnected through the bonds of Chi or Vital Energy, from the nano size particles within our bodies to the vast reaches of stars in space.
The Meditation Exercises on the Aha!Chi pages are a part of. . .
Mantak Chia's Universal Tao and Tao Garden Retreat Center:
Master Yourself, become your own Teacher & Healer. Reclaim your Health, Wealth, Longevity & Spirit. Come to Tao Garden Wellness Retreat to Learn.
# Inner Smile.
This natural stress relief trains the nervous system to produce deep relaxation in a matter of minutes. The Inner Smile precludes every Healing Tao practice, and as a Relaxing Peace Meditation it helps you connect with your steady inner power.
# Six Healing Sounds.
We use arm movements and sounds to cleanse and detoxify the organs and reduce the effects of stress on the body. Using the Daily Tao Sounds as a natural stress relief can energize you during the day and help you sleep better at night.
# Microcosmic Orbit.
Your micro cosmic orbit consists of two energy channels, one down the front of the body and the other up the spine. When life force energy circulates freely through this micro cosmic path you'll begin to experience your Self Healing Energy.
# Iron Shirt Chi Kung.
Originally intended to help fighters create internal armor to protect their organs from injury, these type of exercises are now used even in many hospitals. They help to expand your breath and benefit the flow of blood into the organs, tendons and bones. A continuous practice of Chi Kung will keep you rooted to the ground and help you maintain your link to earth energy as you continue on your spiritual path.
# Self Massage for Rejuvenating Energy.
Whenever feeling tired you can easily invigorate yourself and transform stagnant energy into positive Chi flow for your face, organs, glands and bones with an easy-to-learn Chi Self Massage for Rejuvenating Energy.
http://www.ahachi.com/natural-stress-relief.html
I am also listing a Meditation Techinique that the Priestess from our Sister Coven and who use to be the Priestess of this Coven at one time..SueLearning.
The Mahamantra Meditation Technique
Mahamantra meditation technique makes your mind sthira. Sthira means firm or rooted. The mind is all the time
oscillating with thoughts. This meditation makes your mind still by making it enter into the zone of no-mind. It is
like a jumping board to enter into Infinity, to merge with Existence or God. It is an ancient Tibetan ? Buddhist
technique.
This meditation should be done on an empty stomach, either alone or as a group. Total duration is 30 minutes.
Mahamantra Meditation Part 1:
Sit cross-legged in a comfortable position on the floor. Your head, neck and spine should be in a straight line.
Those of you who are not able to sit on the floor may sit on a chair. Feel relaxed and close your eyes. Even after
we close our eyes, we see forms and images from behind the eyelids. To counter this, imagine that your eyeballs
have become as hard as stones, then the images will die.
Keep your lips together and produce the sound ?Mmmm?? from inside. If you were to put your face inside an empty
aluminum vessel and make a humming sound, the sound generated will be similar to this. Note that this is not
?Humm?? or ?Omm??, it is simply keeping your lips together and producing ?Mmmm?? sound. The humming should be as
lengthy as possible between breathes; it should be as deep as possible (from the navel center) and as loud as
possible. There is no need to make an effort to take in deep breaths, the body itself will take breaths when
needed. Don?t become tense, just do it in a relaxed manner. Immerse your whole being and energy into creating this
vibration. Try to minimize the gap between the humming sounds. After some time, you will feel that the humming
continues without your effort and that you have become simply a listener!
At the end of 20 minutes, stop the humming , and you stop as
you are, abruptly).
Mahamantra Meditation Part 2:
After stopping the humming, remain silent and inactive for 10 minutes in a blissful mood with a smiling face. . During this time, the Energy created by the 20 minutes of humming
will enter all the corners of your being and cleanse it. If any thought comes to your mind let it come. Simply
watch your mind and don?t resist any thought.
This information came from the following site.
http://www.freemeditations.com/mahamantra_meditati on.htm l
Good Meditations and Enjoy Learning and practicing these Meditations..I hope they teach you as much as they have taught me about myself..
Thank you for reading this Lessons Post and Blessed be to you!!!
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