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Text and Garden Photo copyright
2000-2007
Susan Kramer
Santa Barbara, California
USA
Amsterdam, The Netherlands
Published by Creations
in Consciousness
susan@susankramer.com
Meditation
Site at BellaOnline.com hosted by Susan Kramer
| 1. Introduction |
Through meditation we come to experience our eternal Self. We know about our sensory organs; we know about our emotions; we know about our thinking mind; but until we still our body, emotions, and thinking mind, we do not have conscious contact with our soul, which is part of the main eternal core of Self.
The joyful effects experienced from the inner stillness of meditation eventually flow outwardly into daily life. Joy invigorates us with plenty of lively energy for caring and sharing; in joy we feel happy and fulfilled.
Going within, reflecting, brings forth the clear reality. When we perceive past and ongoing events clearly, we see where we are heading.
Living each moment with caring and in our
highest consciousness of good allows happiness in our present and future.
| 2. Basic Meditation |
Sit with the spine as perpendicular to the floor as possible.
With eyes closed, and breathing evenly in and out, follow the movement of the breath, or mentally repeat an uplifting word or short phrase—all the while feeling love for at least one other person—in order to grow into a more conscious communion with the humanity.
In this stillness of 5 minutes to 15 minutes,
or even 60 minutes later on, our body stills, and as a result our mind
stills, allowing peace and contentment to arise in our consciousness, and
loving energy to flow
through us, refreshing us for our work in
the world.
And even when we are not sitting in the formal posture of meditation sublime feelings of love can exist.
Feeling love's existence in our mind relaxes our mind-body into fullness, easefulness, wholeness.
The eternal sound emanating from within—reaches our quieted mind out of our stillness. The Holy Vibration—the Holy Spirit—known also as the Primordial Sound, Om or Aum, Amen, The Word, Holy Naam—speaking to us with an ever-present voice of constancy—ever with us through all the changing events in our lives.
If we are distressed or upset, by taking some quiet time, we can reach the meeting point with our ever-present and resonant companion—lending us a soothing comfort and stability in constancy.
The Holy Vibration is the only constancy I have found in my life. People and relationships change. Objects come and go. My body is aging and I need to write notes to myself more often. But throughout all of this, the past 20 years I have had an underlying comfort and constancy in my communion with the Holy Spirit's soothing audible vibrations. During all my ups and downs this audible vibration has ever been with me—never far from my consciousness when I give myself the few quiet moments needed to tune in to it in my own head.
I hear the comforting vibration as a constant and soothing wind that resides right within my head—seemingly under the crown of my skull. Listening very carefully, I have ascertained that this soothing melody is present no matter what my thoughts are—it underlies all. As it underlies all and never leaves me—but rather fills me with joy as I tune in—it is the companion I choose to be with in my times of most intense sadness and joy, both.
To make the most of quiet time and develop this most intimate relationship with the Holy Spirit requires a period of initiation—a beginning. By sitting in a quiet meditation pose or lying in a deep relaxation pose—just begin listening for your inner companion—seemingly residing right under the top of your skull.
Listen. Listen. Listen. Then, hold fast to the soft melody.
As you would listen to the rain or wind outside
your window and draw in its soothing comfort—listen closely to the soft
wind blowing within yourself. And the more often that you listen to the
Holy Vibration, the more resonant it becomes, erasing out the interference
of negative thinking—which is enough reason to listen to the inner instructor.
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| 1. Sitting at a Desk Meditation |
2 - 10 minutes or more
Preparation: Sitting with your back straight in the chair, facing forward; clasp your hands and let them rest in your lap; close your eyes.
Breathe easily and evenly, in and out. Silently count each in breath as one count, and each out breath as one count, till 50 counts, or another even number.
Listen to your breath as it comes in; listen to your breath as it goes out.
Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
To finish, take a final deep breath in, slowly
let it out, open your eyes.
| 2. Sitting on the Floor or Sitting Outdoors Meditation |
2 - 10 minutes or more
Preparation: Sit on the grass or at the beach, or if indoors, then on a carpet, folded blanket, or pillow on the floor with back and head erect; clasp your hands and let them rest in your lap; close your eyes. If desired, sit facing a lit candle or a campfire if outdoors, and let your eyes relax but not shut tight so the candle light can still be viewed.
Breathe easily and evenly, in and out. Silently count each in breath as one count, and each out breath as one count, till 50 counts, or another even number.
Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
To finish, take a final deep breath in, slowly
let it out, open your eyes, stand up, and stretch.
| 3. Lying Down Meditation |
2-10 minutes or more
Preparation: Lying on a piece of carpet or bed, stretch out on your back; arms slightly away from body; legs comfortably apart. Close your eyes; let your body go limp.
Lying so still and relaxed, keeping your eyes closed, visualize walking onto a meadow on a warm sunny day.
In your mind, just feel yourself standing still for a moment looking around, then seeing a horse galloping along. Watch the regular rhythms of the gallops while breathing evenly in and out.
Enjoy the relaxed feeling in your own body that is lying so limply and undisturbed. Feel whole and comfortable in your resting body.
After some time, watch the horse gallop away
and begin to come back to your everyday active self by taking a deep breath,
opening your eyes, stretching out your arms and legs; sitting up.
| 4. Meditating Anywhere |
Location: Anywhere
Informal meditation practice is possible anywhere at any time without anyone knowing what you are doing.
Just begin to breathe in and breathe out regularly. Listen to the breaths if it is quiet, but most importantly breathe in and out evenly. This technique brings balance into the body-mind. If angry or upset begin to practice the even breathing; it calms. If feeling anxious at school or anywhere practice a few sets of the even breathing. Remember, do not do any breath retention.
If you have the opportunity, take a walk
while evenly breathing in and out; swinging your arms back and forth in
opposition. That means, when your right foot steps forward, your left arm
swings forward. I use this practice myself each day when out for a long
walk along the canals here in Amsterdam. Master
Sivananda of Rishikesh was a yoga master and a medical doctor. He said
that walking briskly circulates the bodily hormones that give one a feeling
of well-being.
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With clarity in thinking we are able to assess
and make decisions for the higher good of each situation. By acting out
the best solution consistently, we grow in consciousness, soon thinking
and acting for the
greater good spontaneously.
We align with the greater good by:
1. Practicing the esoteric qualities, such
as kindness, charity, love;
2. Holding positive attitudes;
3. Spending time in meditation and reflection;
4. Doing useful work or community service;
5. Taking in a clean, drug-free diet;
6. Exercising and getting proper rest;
7. Thinking over all the options, then taking an overview and choosing to act on that which benefits without harming anyone.
Meditation
Our most reliable medication
From the peacefulnesss
the stillness of our body-mind
the clearest and best answers arise naturally
for our use in daily living
Naturally energized
for radiant daily living
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