Text
and Photography copyright 2001-2015 Susan Kramer
Santa Barbara, California USA
Amsterdam, The Netherlands
Published by Creations in Consciousness
susan@susankramer.com
I. Introduction
II. Meditations
1. Sitting at a Desk
Meditation for practice in the classroom
2. Sitting on the Floor
or Sitting Outdoors Meditation
3. Lying Down Meditation
4. Yoga Meditation
5. Meditating anywhere
while doing anything—even walking, running, swimming, biking
...
III. Excerpts—more about yoga and teen
issues
Links
- Focusing on breathing in and
out evenly while listening to each breath develops the capacity to
concentrate better in all areas of school and life.
- A calm and centered
body-mind is the most efficient vehicle for getting projects done. It
allows time and space to work through problems in a step-by-step manner;
considering the pros and cons; the issues involved.
- Even breathing harmonizes the
body, mind, and emotions. This is a good practice for calming down during
waking hours, and as a preparation for sleep if distracting thoughts are a
bother.
- A centered body-mind is a
creative tool in all aspects of living.
- The meditations that follow can
be adapted so they can be done in a comfortable position; such as leaning
back in a chair or being propped up in bed. More important than the bodily
position in meditation is focusing on listening to each even in and out breath.
Breath
Paramount
to Life
Balancing
Body-Mind
in
Meditation
1. Sitting at a Desk Meditation for practice in the classroom
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.
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.
5 minutes or more
Preparation: Sit on a carpet, folded blanket, or pillow on the floor with back and head erect, eyes closed; legs folded in; hands clasped and resting in lap; eyes closed.
Begin by breathing in and out evenly without any breath retention.
While breathing evenly, listen to the sound of your breathing. This is for concentration; to help the mind wander less.
If you are very quiet and concentrated you may begin to hear the inner vibration, seemingly generated under the crown of your skull. If you hear this hum or gentle rushing of water sound begin listening to the vibration rather than listening to your even in and out breaths.
Listening to your even breathing, or to the inner vibration, calms and centers the body-mind.
A centered body-mind becomes a creative tool in all aspects of living.
5. Meditating anywhere while doing anything—even walking, running, swimming, biking ...
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 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.
And, biking, running and swimming are
additional invigorating opportunities for reflection; meditation.
Radiant
Yoga for Teens and Adults
http://www.susankramer.com/RadiantYoga.html
Excerpt:
"The teachings of yoga, combined with appreciation for life remove our layers of self-deception, exposing the shining light of our eternal Self, our eternal soul.
Some yoga practices:
1. Bodily purification—clean diet
and yoga postures;
2. Positive attitudes;
3. Practicing esoteric virtues,
including kindness, caring, charity;
4. Prayer (supplication, meditation,
appreciation, application);
5. Productive work;
6. Substituting better for bad
habits;
7. Living for the best resolve in
each moment.
No
matter what our age, we are students of life till we learn how to appreciate
and preserve harmony in our life. To maintain control in our lives we must
harmonize for the best resolve in each situation, regardless of temptation for
personal gratification. We become masters of our destiny when we consistently
act on what is best for all concerned".
Teen
Issues Viewed Consciously
http://www.susankramer.com/Teen.html
Excerpt:
"World, here I am. By our words and actions—not just by our appearance—we present ourselves to the world.
We have the choice of whether to make a positive—thereby useful, or negative—thereby harmful presentation. But, our personal happiness depends on us making a positive presentation of ourselves.
Happiness is a quality of our soul—a quality that is ever present in us. It is up to us to find and enjoy happiness by our efforts in meditation; holding an appreciative attitude—a positive attitude; caring actions; and actions for the highest welfare of all in each situation.
The
outcome of meditation
is the realization
that the quality of happiness
is in permanent residence
within our consciousness"
Susan
Kramer is an international author of more than 50 books and thousands of articles
on rhythmic movement, modern dance, ballet, music, philosophy, yoga, social
issues and practical spirituality for children, teens, adults and those
challenged, with some Dutch, French, German, and Spanish translations, and with
her husband Stan Schaap- http://www.stanschaap.com resides in
Amsterdam, The Netherlands.
email susan@susankramer.com
web
site
http://www.susankramer.com
Ebook:
Teens, this is a book for you to read and practice on your own, a
primer with 15 chapters to learn to meditate in a variety of ways and explore
your spiritual nature. It is also for adults to use to teach teens meditation. 30 pages. Copyright
Susan Kramer. Table of Contents.
30 pages; 8.5 by 11 inch Ebook
SusanKramer.com Publishing
Copyright 2009 Susan Kramer
Language: English
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