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Meditation
Articles for Kids
Meditation Articles
for Teens
Adults
Collection Four – 121. to 160.
Articles teaching adults about meditation, including prayers for special
occasions
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121. Formal Meditation |
142. Supplication as Part of Meditation
and Prayer |
121. Formal Meditation
Article by Susan Helene Kramer – Shuchi
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.
A 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.
Feelings
of lovingness
penetrating, permeating cells of our soul
Our Self in the soul of all
And when we start experiencing ourselves
in the cells of all
we develop clear thinking
useful in everyday living
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.
122. Sitting at a Desk Meditation
Article by Susan Helene Kramer – Shuchi
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.
123. Sitting on the Floor or
Outdoors Meditation
Article by Susan Helene Kramer – Shuchi
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.
124. Lying Down
Meditation
Article by Susan Helene Kramer – Shuchi
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.
125. Meditating Anywhere
Article by Susan Helene Kramer – Shuchi
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.
126. Aligning with the Greater Good
Article by Susan Helene Kramer – Shuchi
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.
Clarity
in thinking and living
Choices made for the greater good
of each situation consistently.
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.
127. Happiness Meditation
Article by Susan Helene Kramer – Shuchi
Happiness and harmony go hand in hand: Harmony reflected outwardly is the
feeling of happiness.
A meditation: Find a quiet spot to sit and contemplate the source of
happiness. Begin by first establishing a pattern of even and regular breathing.
This quiets the body and mind, which are tied to each other by breath.
Breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continuing
the pattern without actually saying or thinking the numbers, just keep up the
regular rhythm.
Now dwell on the following: When we come to the point where we give up
on finding the source of happiness through worldly pursuits, we eventually
analyze and try another avenue, which is exploration into the depths of our
underlying supporting structure.
Happiness is experienced by harmoniously interacting in relationships and with
our environment. A relaxed body and mind naturally allow that bubble of
contentment, harmony, happiness to arise in daily situations.
Because happiness is an underlying spiritual quality, not dependent on the
state of relationships and worldly issues, we retain consciousness of happiness
even when people and things go from our life.
Think of it like this: When the current in a river changes, the
qualities of the river remain the same. When events in our life change, the
spiritual person we are remains the same: happiness is a quality of our
spiritual nature.
A person living a simple life can feel the same degree of happiness as a
millionaire if both feel appreciative, calm, in harmony with life.
That is not to say upsets won't come, but when we experience emotional, mental
and physical disturbance we can allow these experiences to take their course,
while remembering that they will pass and once again we will be able to
return to and experience our state of balance and harmony.
The jewel to treasure is remembrance that happiness is always carried along
with us as our spiritual nature. By maintaining bodily ease and interacting
harmoniously we feel happiness.
Finish your meditation by slowly taking a deep breath in and gradually letting
it out. Then take a few minutes to write in your journal any new insights from
your contemplation. Stretch out and go on with your day in a harmonious way.
"Happiness
A quality of soul
Experienced
By harmonious living."
Article and photo credit Susan Helene Kramer
128. Communion with All Meditation
Article by Susan Helene Kramer – Shuchi
Caring and sharing my time and energy gives me joy –
not later, but right in the process. I feel in communion with all.
When I think about caring for people I empathize with them in those moments. I
feel as they are feeling and act for them as I would act for myself – at those times I don't feel separate from them
at all.
As an example, think about something you want, then
imagine yourself inside that object, the desire is then fulfilled. You and the
object are one, in communion.
Since the Divine, (or other name you use), is within everything and everyone, perhaps
I'm feeling joy, because I'm aligning in my small way as God does with all.
Here is a meditation practice to feel the joy of communion
Pick a quiet spot where you will be undisturbed and
sit up straight on your cushion or chair. If you are facing your meditation
table light a candle to remind yourself that the flame is an energy that
feels warm while giving light.
Fold your hands in your lap or rest them palms up or
palms down on your thighs. Close your eyes.
Begin even and regular breathing in a pattern such as counts 1, 2 breathe in;
counts 3, 4 breathe out; counts 1, 2 breathe in and continue on feeling your
body relax while your mind stays alert. After a minute, continue the breathing
pattern, but stop the conscious counting.
Turn your thoughts to a situation in your life where you have been able to help
out someone in real need. How did you feel while helping out? Did your problems
seem to melt away for the time being?
Were you concentrating on the task at hand and "being there" for
someone? Did you feel increased energy to get done what was needed to help in
the moment? Did you feel a spark of joy, a communion with the situation and
those around you?
If you answer yes to these questions you can again feel this joy and communion,
where your own wants and desires slip away for the time being, by helping out
our world family, one-to-one, in little acts of caring all during the day.
Finish your meditation by taking a deep breath, stretching out, and going on
with the knowledge that the experiences of joy, communion, are open for you
whenever you think kind and caring thoughts, and follow through with helpful
actions.
129. Meditation on Clarity and
Peace
Article by Susan Helene Kramer – Shuchi
When we act from a space of inner clarity and peace, we most easily solve
everyday problems in the workplace, and in
relationships with family and friends.
When we produce a concise and informative report at work, or write a lesson
plan that really works, or even make a list that organizes our shopping trip,
we are instilling clarity in practical living.
What turns out as informative and clear on the daily practical level, has its roots in harmony within. To develop
harmony and clarity in our outer creations, requires
peacefulness and stillness in our mind.
Meditation for Reflection
Sit quietly and calm body and mind by doing some even and regular breathing
such as: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and
continue this pattern without actually saying the counts.
At the conclusion of your meditation take a few
minutes to write new insights in your journal for later review on your
progress.
Now reflect on these aids for conjoining inner and outer harmony:
1. Take time to view uplifting symbols and allow their effects to bring us to
awe for the moment;
2. Reflect on the possibilities that come to mind for solving problems or
creating that needed report, lesson plan, or shopping list;
3. Maintain a clean and organized living and workspace;
4. Keep personal body and space clean;
5. Adopt positive attitudes, and when faced with conflict relax into the peace
of the moment, so the best solution can most easily surface to our waking mind,
and then act on it;
6. Moderation. Take adequate time to eat wholesome foods regularly, avoiding
harmful substances; take time to exercise, even if this is just walking part
way to work, school, or shopping; allow enough time to rest including a period
in meditation or reflection, even if when lying down and upon first awakening;
7. Put kindness into action all through the day both with self and others.
8. Be non-judgmental, so that we, also, will not be judged;
9. Be appreciative to others for their kindness, and to our Divine Source for
putting inspirations in our mind and hearts that allow us to love fully and
unconditionally.
"Creations visible
From the Creative Source within
Give expansion and richness
To our daily pattern of living
Allowing purpose to shine forth
Knowledge of our link to Divinity
Knowledge of our self in Self."
130. Disordered Thinking, Sin, and
a Helpful Meditation
Article by Susan Helene Kramer – Shuchi
I read an article in which the term disordered thinking or desires was used
several times in reference to sin. For those not familiar with the concept,
here is a definition from MedicineNet.com:
"Disordered thinking: A failure to be able to "think
straight." Thoughts may come and go rapidly. The person may not be able to
concentrate on one thought for very long and may be easily distracted, unable
to focus attention. The person may be unable to connect thoughts into logical
sequences, with thoughts becoming disorganized and fragmented. …"
(1.)
In my opinion, labeling sin as disordered thinking takes the onus away from the
individual, and blames it on something outside personal control, which is
illogical. Because, without the orderly understanding of
right from wrong, one cannot be held accountable (for sin).
Reconnecting with our Source of love and peace and joy is the path that
obliterates sin from the mind and actions that follow. In union with the
esoteric virtues the mind rises above plus and minus into communion with the
state above variance – that of holiness.
Now, meditation may not cure clinically disordered thinking, but if the goal is
stress relief and relaxation of body and mind, which lends itself to logical
thinking, here is a deep relaxation meditation that may help.
Body and Mind Relaxation Meditation
Lie on your back on a firm surface with your arms just
away from your sides and your feet about a foot a part. Close your eyes and
begin regular and even breathing such as counts 1, 2 breathe in; counts 3, 4
breathe out; counts 1, 2 breathe in, and continue this rhythmic pattern while
allowing your body to feel like it is sinking lower and lower into the surface
supporting it.
Breath is a tie between body and mind –
when we are feeling agitated our breathing is ragged or irregular. Regaining
control by taking even breaths regularizes the breathing and calms the body at
the same time.
Practicing this deep relaxation along with concentrating on the even breathing
gives the mind some moments to calm down, and a period of time to quietly think
through issues and solve problems.
Adding affirmations for the highest good put the mind in a positive mood that
lends itself most efficiently to resolving issues.
After the period of relaxation meditation, take some time to write out in a
journal any new ideas that come to mind to solve problems, or to work out
sticky relationship issues.
To recap: the combination of even breathing, deep relaxation, positive
affirmations, and recording insights in a journal are tools to use when life
seems in disarray, and solutions hard to find –
changing disorder to the orderliness of love, caring, kindness.
Article by Susan Helene Kramer; photo credit Stan Schaap
131. Meditation's Role in
Experiencing the Soul
Article by Susan Helene Kramer – Shuchi
This article assumes our soul is of unlimited dimension, and that at physical
conception our soul centers its seat of consciousness in a 'bodily' disguise.
We dress our soul, along with the mind it uses to assimilate and relate with,
in the costume of a body for the purpose of gaining more consciousness of
ourselves.
Body and mind begin as elements of energy
Our body and mind are composed of elements that derive
from energy. And science explains this energy as one force taking many dress
codes over eternity. We might even say that energy lovingly reveals itself,
because it manifests from harmonious interaction.
The bodily elements are composed from the earth, and at physical death go back
to their elemental form.
Unseen and undetected as yet by science, the elements composing the mind are of
a finer nature in relation to the elements composing the physical, but they are
still definable as energy.
Meditation's role
The soul can be realized by experiencing its nature
transcending matter and energy, and this happens quite easily through the
practice of meditation.
In meditation the body becomes still. The still body helps by example to still
thoughts running through the mind. The mind can be given one thought to
concentrate on to still itself, such as an uplifting word or phrase. By this
continued practice the body-mind is made aware of its permanent self or soul or
individualized spirit.
Experiencing the soul in meditation
In meditation the soul observes a constant hum of
energy at first observed in the head. By deduction we analyze and find it is
not part of the mind, because the mind can have thoughts going on while the hum
is still present in the background.
The property of this cosmic hum is one of constancy, always present in us in
our every atom, in every atom in nature and every atom of the mind. This cosmic
energy vibrates continually, upholding all creation. It is the ultimate
revelation of love and science exploding in ultimate harmony as supreme energy.
Enough energy to power every atom of existence.
Movement of life
Scientists can see that the movement within the atom is continuous – the fine form of the cosmic hum, cosmic
energy, supporting atomic movement. In scripture this intelligent creative
aspect of God, this cosmic hum, is known as 'The Holy Spirit', third person in
the Trinity, the force creating and sustaining the manifest universe. (This is
but one example of how parallel scientific and religious understandings can
be.)
Who is listening to or observing this cosmic hum? The Soul.
Our soul observes as if from a grand stand, watching the parade of events go
by, untouched by thoughts and actions of the energetic-material world. We get
so involved with the passing and changing events that we identify with each new
'float' as it goes by, and forget that at soul level we are but observers.
Observers in meditation
In meditation we have the chance to sit back as
observers and watch the parade go by, remaining peaceful, calmly balanced, fully
awake.
In summary: Through meditation we have contact with our soul and come to
feel our integral link with all souls. And through meditation we become aware
of our life's purpose – growth in
awareness of our everlasting home in joy, peace and never ending perfectly
fulfilling love. We each then stand at the center of the universe; aware that
we are a part of the grand interwoven Soul –
an infinite body of bliss.
"A body of bliss
That is what we are.
Through living meditation
We become ever more aware of ourselves
Our Soul; our Self as bliss."
132. Make Way for the Lord through
Meditation
Article by Susan Helene Kramer – Shuchi
Meditation opens the inner doorway that lets us enter into the supreme realms
of bliss and joy, it makes way for us to be with the
Lord.
Breath plays an important role in meditation. With regular even breathing the
body and mind become calm. Breath is the secret to harmonizing us body, mind, emotion.
For example, if we feel any of the negative emotions such as jealousy, greed,
anger, we can temper them out with a round of even breathing: such as, breathe
in counts 1, 2; breathe out counts 3, 4; breathe in counts 1, 2, and continue
this pattern for a full minute, or until feeling calm and centered.
And when worn out physically or out of breath, gradually bring ragged breathing
back to normal by consciously beginning the even regular pattern just
described.
Just a side note: I find it interesting that we can't see the air we breathe
but it is so necessary to life. I'd like to also say that is how I feel about
spiritual energy: we can't see yet the goodness that exudes from spiritual
kindness uplifts wherever it lands.
The Lord in great kindness lets us in to the inner chambers of our soul and the
heavenly realms when we prepare ourselves in the stillness of meditation
combined with a positive outlook and our thoughts of appreciation.
We make way for the Lord and enjoy the flowing spiritual blessings in deep
meditation that then rushes outward through our positive and helpful actions in
our life.
Every time we lend a helping hand we are extending the hand of our Lord to the
needy. When we look into the face of neediness and give of ourselves we are
living a life of joy in spirit.
Giving where there is need balances out the flowing waters of humanity. It
calms the destructive crashing waves of poverty, helplessness and restores
order to our human family, bit by bit, as each of us act on the energized
prodding of spirit.
Meditate regularly
Grow in the limitless of spirit into the presence of the Lord
Make way for the Lord through acts of kindness and charity
Help restore harmony to humanity
Through loving kindness
Enjoy the blessings of feeling one with the ever-present Lord.
Article by Susan Helene Kramer; photo credit Stan Schaap
133. Understanding Harmony and the
Soul
Article by Susan Helene Kramer – Shuchi
Harmony is beautiful, and when we live a right life we most fully live in
harmony. We see physical beauty as all parts gracefully aligned, eliciting
feelings of peacefulness and ease. We are aware of inner beauty when a person
manifests lovingness and harmlessness, their actions blending into the creation
as one of the parts and part of the One.
People of inner beauty bring out the best in us because we feel easy in their
company. We recognize beauty because we start feeling good ourselves. The
beauty of nature and people living in tune with natural harmony allows us to
sink into our own space of thinking and acting beautifully. It's catching.
More beauty comes into our life by creating an uplifting physical, mental,
emotional and spiritual environment. For example: keeping surroundings clean
and orderly; eating a balanced diet; bathing and exercising regularly;
spending time in meditation.
Through meditation and self-analysis we discover the soul's existence; that
self-sustained part of us that is watching the whole process of living from its
joyful state. By keeping clean, clear, and in harmony we become aware of
ourselves, no matter what our roles in life, as beautiful vibrant beings.
The silver thread that weaves its way through life's journey is our own
outlook, realization of being the peace, being the love. What we seek out in
the world is what we already are in the home of our soul. We are the joy, the
peace, the love. They are part of the makeup of us just as surely as we could
ever imagine. But we have been imagining they are outside in the world, instead
of realizing they are in the home of our heart.
If feeling uneasy about the possible outcome of an action, than work out an
alternate plan. We have our intelligence, and we need to use it in planning how
to best resolve the situations we are faced with in life. When uncertain about
the right course of action, we can first calm the mind by doing some even
breathing. When body and mind are calm the right course of action comes to
mind.
The best resolve is always there, but our self-serving thoughts keep us from
seeing clearly to the underlying issues of the problem. The best answer is
concealed from us by our own inner turbulence. By meditating every day we can
get a consistently clear view of the probable outcome of an action.
The great experiment, the ultimate goal of our existence is to find that the
qualities that we seek to make us happy are actually an integral part of our
existence. And, the way to find these qualities within ourselves is through
practice: practice in being kind and caring, practicing meditation, practicing
holding positive and unselfish attitudes. After practicing we will once again
realign with the peace and joy within.
Having discovered, uncovered, activated
Our inner place of peace and joy
We can really enjoy our worldwide family
Most warmly, most fully.
134. Spend Time in Meditation
Article by Susan Helene Kramer – Shuchi
Spend time in meditation: A still body helps still our mind. In the
stillness of meditation we come to observe an inner vibration apart from our
physical sense of hearing, and apart from our thoughts. Tuning
in to this always present, constant, self-sustaining vibration calms us even more.
The peace attained by observing this inner sound allows our mind to become very
calm. Then we are able to listen to our inner voice of conscience which knows
right from wrong and what is for the highest good of all concerned in our
present dilemma.
Follow the Golden Rule: Treat others as you would like to be treated.
This means to harm no one by words, deeds, or even thoughts. Thought vibrations
travel between us over unseen paths, as the law of this universe is that for
every action there is a comparable reaction.
When we initiate good acts, our reward is that good experiences happen to us.
Initiate an evil or negative thought, word, or deed and the reward will bounce
back as an unhappy or painful event. Like for like. In this light, if we keep a
positive attitude and help as opportunity arises, we will feel good in the
moment and set the stage for further positive happenings.
By following the golden rule and meditating we set the stage for our balanced
development and add to the beauty of the masterpiece of our lives that we are
creating.
Attitude makes a difference: When we keep a positive attitude in
following the golden rule, we are more likely to see good solutions.
A simple chore is boring to some and joyful to others. How can this be? The action
performed is the same. The difference lies in one's attitude.
When performing actions with only thoughts of how we ourselves will benefit, we
don't find lasting peace, contentment, happiness. Self-centeredness causes our
mind to continually think of ways to please itself. No feelings of joy are felt
because the whims of the mind preoccupy our time.
A caring attitude for those around us brings up our heart feelings as a
warmness we feel in our body and in our uplifted, expanded attitude.
When we perform our daily work with the attitude of caring, we feel good. Just the attitude of caring draws energy into our body. The
more caring we become, building up our level of happiness, the more we see the
wisdom of our positive actions.
Right action and meditation
Keeping us on an inner vacation.
135. Forgiveness Verse and
Meditation
Article by Susan Helene Kramer – Shuchi
Verse on Forgiveness
Forgiveness loosens the knot of hurt;
It lightens your body-mind burden.
Feeling guilty for holding negative thoughts?
Forgive yourself and let that go too.
Forgiveness does not mean forgetting. Instead, it replaces negative feelings
brought up by remembering a hurt, with positive feelings of healing and
well-wishes.
Guided Meditation
Lie on your back on a comfortable surface in a warm place; cover yourself with
a light blanket if desired. Let your arms rest at your sides, near, but not
touching your body; feet resting about a foot apart. Close your eyes.
Begin breathing evenly in and out: breathe in 2 counts; breathe out 2 counts;
continue. Do not hold your breath. After a minute or more of even breathing
begin thinking about a situation where you have been hurt. Stay with the
thoughts a few moments while you are lying there comfortably and safe.
Now mentally say something like: "I forgive you (the person who caused the
hurt) for what you did. I send you healing light that you will choose to act in
a positive way in the future. What you did to me was wrong; I'm not saying it
was okay. I am saying that I choose to think positive thoughts of healing and
love toward you now, rather than dwell on negative thoughts of blame and
anger."
Next, rest easy for a few moments to balance any fragments of
upset, brought up in your body-mind, from thinking about an old hurt.
After a few minutes resting and breathing evenly, either sleep or take a deep
breath in and out, stretch and get up; energized.
Article and photo by Susan Helene Kramer. Painting by
Theo van Rijsselberghe, Woman wearing a blue hat,
1900, Kroeller-Mueller Museum, The Netherlands
136. Meditation Can Help Develop
Compassion
Article by Susan Helene Kramer – Shuchi
A definition of compassion is feeling what needs to be done, and acting on it
with kindness.
On the earth level, I feel that going through and helping heal from
catastrophic natural disasters including tsunamis, hurricanes, cyclones,
tornadoes, earthquakes, flooding and more are opportunities to rise above
self-centeredness, and realize our stance as interconnected with our world
family.
And, as we usually act for our family and relatives, we are learning to stretch
our embrace around our world family with kind acts through compassion.
Spending time in meditation is like taking a mini-retreat,
in fact it is a retreat into the quiet space of our mind and stillness of our
body.
In the quiet of reflection and meditation we have time to think over and
plan just how we can arrange our lives to serve the highest good. It is in
doing this that we develop qualities of compassion and kindness and in turn
become personally happier, too. It feels good to be kind, compassionate and
helpful.
Events in recent times have been so catastrophic to so many of us in the world
family that we have been almost forced to reach out to unknown neighbors and
world citizens for help.
And in turn, those of us able to give our time and energy and resources have
turned from indulging in small self-centered satisfactions to extending
kindness toward the larger need.
I see our little bit of time on earth as a testing ground. We arrive through
birth, and dependent on others, strive to survive. And as we grow into
adulthood we learn how to become self-sufficient, and then extend ourselves
through family responsibilities to care for our self and others.
137. Meditation Helps Awaken Heart
Perceptions
Article by Susan Helene Kramer – Shuchi
We might think that a perception coming from our
'heart' would be mushy but it is just the opposite. It is a practical
application of our spiritual nature that can be further awakened through
meditation practice.
Looking at the opposite of a heart decision and calling it a 'head' decision is
analytical and one dimensional; in fact it is straight line thinking and works
well on paper in a math equation where variables do not exist.
But, just 'head' analysis does not work in relationships in the workplace or
with family or friends since it is so one-dimensional. It does not take into
consideration all the prevailing circumstances that go into making the best
decision from all facts and circumstances combined.
Heart decisions are all encompassing because they include facts and the lessons
learned from experience – body, mind and
spirit. We say these are heart decisions because we feel the energy for making
these decisions in our torso – the
physical and emotional seat of our being while in our human form.
The energy for making the best decision is not centered in the top of our body,
the head. The energy really is pumped all through us from the center of our
body, our physical heart, energizing all of our body.
By analyzing data taken in through the receptors of all of our bodily senses we
can know that we have reached the right decision by noting how we feel in our
torso, in our physical heart or physical body. We should feel relaxed in our
body instead of stressed in our body.
Meditation practices help us get back in touch with the experience and practice
of making full-body decisions. Through even and regular breathing in meditation
we learn to really feel the workings of our body - we feel renewed and
energized even if previously feeling listless or low in energy.
This is one of the greatest benefits of meditation - feeling our body, mind,
spirit as a working unit. The increased perceptions help us see the best
decision in each situation we confront in living.
In summary, if we make decisions using all the available input and our body
stays relaxed, then we are probably making a best decision. If, on the other
hand, we feel uptight and stressed from a decision we have made, we may be only
using our mathematical 'head' aspect, as in straight line thinking.
The bodily sensations of comfort in the heart region of our torso, added to
peace of mind developed in meditation serve as monitors to let us know we are
on track for the highest outcome in decision making.
Article by Susan Kramer; photo credit of Grand Canyon Stan Schaap
138. Meditation Clears Debris
Hiding Joy
Article by Susan Helene Kramer – Shuchi
Meditation clears the mind of the debris of attachment to achievements and
acquisitions in the outside world, making space and time for us to experience
our self-effulgent joy and bliss.
And in experiencing our soul of joy and bliss we become whole and holy people
in everyday living.
When our bodies are energized with bliss we love best, we love unconditionally.
We love ourselves too, because we are experiencing our unseen depth, the depth
that is infinite in love, energy and knowledge of what is just right for us in
every moment.
We are ever newly inspired with the best solutions while making each moment's
decisions. That is the power and glory of self-realization. Our limited self
has reattached to the infinite Self of harmony, which
energizes every single atom of existence.
Coming of age via the search within in meditation, our self-realization
overflows into every nook and cranny of our existence, spreading outwardly
through our caring and loving lives. Then, it reflects back to us in the happy
faces of the recipients of our love.
Our heart blossoms most fully, a fragrant flowering rose. The actions of our
lives, the petals of our lives gracefully fall upon the laps into the lives of
all.
Coming of age
If we are old enough to be reading this, interested
enough to be reading this we have come of age.
We are all making our way through the natural progression of life from
childhood, teenage-hood, into the long stretch of adulthood. Adulthood, the
time of our life when we've mastered the basics enough to be able to stand on
our own, is when we become masters of our destiny.
Adulthood is the time of life for determining, directing and experiencing on
our own. And when we get tired out from searching for things outside of
ourselves in our quest for unbroken happiness, we finally turn to our thoughts,
becoming reflective – practicing
meditation.
Developing a relationship with our inner state of joy, that place of unbroken
energized happiness, justifies the time we spend in reflection and meditation.
Inner happiness is found, brought into outer living by our actions of caring
and sharing. And in this circle of love given and joy received, happiness is
complete.
Article by Susan Kramer; photo credit of tuinisbloemen
Stan Schaap
139. Remembering September 11, 2001
Article by Susan Helene Kramer – Shuchi
September 11, 2001 was a turning point in our inner and outer lives; opening a
doorway for us to walk through while carrying our great inner light as a torch
of healing for all humanity.
I see this sculpture by A. A. Dumonte 1833, Le
Louvre, Paris, France, as a reminder:
* The star as a symbol of divine wisdom;
* The flaming torch our ever-burning heart of caring love;
* The wings as the energy of God that lifts us into consciousness of the
intertwining of divine love and wisdom within that we can use in daily life by
our attitude and desire to act for the highest resolve at all times.
The doorway we came through, this turning point in reality, is an impetus to
step up our efforts of caring love and meditation for world peace.
With the advent of the internet we have been able to communicate with many who
feel that caring and kindness is what heals the heart of man; the heart of
humankind.
Let us join hands along the internet lines, while holding all now present on
earth, and those who have come and gone, in our healing thoughts of warmth and
love.
And, with those with whom we interact daily, may we give the best of ourselves,
our caring selves(Selves).
Article and photo credit Susan Helene Kramer
140. Meditation on our Sacred Body
Article by Susan Helene Kramer – Shuchi
Our Sacred Body – our
body when used in loving and caring; our body when housing feelings and
thoughts of healing and prayer; our body when used for the highest purpose of
the moment.
Visualize this – our arms join
the side of our body at the level of our physical heart, symbolizing that it is
through the practical application of heart feelings, caring feelings,
that our tenderness is shown in the everyday world with family, friends,
co-workers, community.
Our sacred body. Our body viewed in its wholeness of
loving action, its Holiness.
Meditation
Sit upright in your favorite meditation spot, hands folded in your lap and
begin even regular breathing such as: breathe in one count; breathe out one
count; breathe in one count and continue this pattern throughout the meditation
without actually saying the numbers. Just maintain the rhythm.
Now contemplate these thoughts –
All acts we perform, in thought, word, deed, emanate from our body. And
reaching for our sacredness is the challenge and joy of the moment.
To help live in awareness of our sacred, therefore joyful body:
1. Maintain bodily hygiene with a clean diet, clean physical body and clothing,
clean surroundings;
2. Hold helpful thoughts, and eliminate harmful thoughts toward others or self – reading uplifting literature is helpful for
inspiration;
3. Create a personal atmosphere of positive attitudes, which in turn produce
their offspring of productive thoughts and actions;
4. Seep into the inner stillness of quietness regularly through the process of
prayer: supplication, reflection, meditation, appreciation;
5. Reinforce personal sacredness by acting for the overall best resolve in each
situation;
6. Act productively at school, work, or in community service.
Finish you meditation with a deep inhalation and exhalation and write any new
ideas that came to you in your journal for occasional review.
"Our Sacred Body
Our body in its fullness of love
By thinking and acting caringly."
Article and photo of rose by Susan Helene Kramer
141. Las Vegas Wedding Prayer
Article by Susan Helene Kramer – Shuchi
Here is a prayer, that while lighthearted, can be an enriching part of your Las
Vegas marriage ceremony –
"Hands and hearts we join today
Promises we make
To share our love, to cherish well
Nurture, and all others forsake.
And daily as we both go forth
We pledge to see each other's best
To grow in loving every day
And leave the little things at rest.
For marriage is our way to give
Each other help and care
These vows we're taking in Las Vegas
Will live forever – everywhere!"
Prayer and photo credit of bluetit on hydrangea -
Susan Helene Kramer
142. Supplication as Part of
Meditation and Prayer
Article by Susan Helene Kramer – Shuchi
Supplication can be a way of asking for our prayers to be answered.
Supplication with meditation, hand in hand, and energy uplifted by appreciation
can carry out a useful plan.
Supplication is a part of the process of requesting order and harmony to flood
into our lives:
1. Supplication – asking for
guidance by using our own words or set prayers.
2. Meditation – being still in
body, which is conducive to the settling of the turbulent waters of issues in
the mind, confusion falling away so that the voice of our conscience can be
heard.
3. Appreciation – caring,
thankful, and loving thoughts, which in turn energize our body.
4. Application – putting the
inner guidance of our conscience into action.
The set prayers from religious traditions, or our own spontaneous thoughts, can
set us in the frame of mind that something outside our ordinary daily thinking
and experience can intercede in our lives - some call this our Higher Self;
some call this the name of God from their own tradition.
We can ask for events to turn a certain way when we want a specific outcome, or
we can ask for the best (though perhaps unknown to us in the moment) outcome to
happen in our lives or in others' lives in general.
Both ways we are intentionally putting forth our energy.
This is an example of a prayer asking for the 'best' outcome:
Lord, clear my mind
That your beam of light and love shining through me
Will reflect perfectly through the crystal of my soul
Till all that seems me becomes all that is Thee
Till everyone and all in creation reflect all that is Thee.
Whether or not we use a set group of words in our supplication, we need to
spend the moments following our supplication for meditation and reflection.
Deep meditation and reflection allow answers to filter into our waking mind,
ready for action.
Article by Susan Helene Kramer; photo credit Stan Schaap
143. Meditation as Part of
Intercession
Article by Susan Helene Kramer – Shuchi
Meditation is the medication for healing ignorance of our eternal Self. We know
about our sensory organs, we know about our emotions, we know about our
thinking mind.
But until we quiet our body, emotions, and thinking mind, we do not have
conscious contact with our all-knowing Self, which is part of the main eternal
core of All.
Meditation is part of a cooperative process for inner peace and harmony:
1. Supplication – asking for
guidance by using our own words or set prayers.
2. Meditation – being still in
body, which is conducive to the settling of the turbulent waters of issues in
the mind – confusion falling away so
that the voice of our conscience can be heard.
3. Appreciation – caring,
thankful, and loving thoughts, which in turn energize our body.
4. Application – putting the
inner guidance of our conscience into action.
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, spending time in reflection brings forth clarified reality. When
we perceive past and ongoing events clearly, we see where we are heading.
Living each moment with care and in our highest consciousness of good allows
happiness in our present and future.
Perceptions refined by reflection in quiet time lead to a clarified mind.
We aid ourselves in fulfilling our human potential by maintaining and nurturing
a stable secure base.
When we are out of balance the results of our actions are, also. To produce
results for the highest good we need to consistently live from our highest
consciousness. By living a balance of work, play, and contemplation we stay
centered.
Directives from conscience perceived through peaceful thoughts, feelings of
contentment, energized body and directives from conscience bring about the best
outcome.
Article by Susan Helene Kramer; photo credit Stan Schaap
144. Appreciation as Part of
Meditation and Prayer
Article by Susan Helene Kramer – Shuchi
Appreciation uplifts both the giver and receiver.
A smile is an appreciation. A gentle touch or hug conveys loving appreciation.
Encouraging words appreciate a person's potential. Giving shows we care.
Appreciation is part of a process that uplifts our energy and clarifies our
thoughts:
1. Supplication – asking for
guidance by using our own words or set prayers.
2. Meditation – being still in
body, which is conducive to the settling of the turbulent waters of issues in
the mind – confusion falling away so
that the voice of our conscience can be heard.
3. Appreciation – caring,
thankful, and loving thoughts, which in turn energize our body.
4. Application – putting the
inner guidance of our conscience into action.
Appreciation goes forth through our thoughts, words, actions, and returns the
same instant as uplifted energy in our body and mind. Appreciation is
consciousness awakening – consciousness
of love awakening.
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.
We master our destiny, able to enjoy ongoing contentment, by living in accord
with the highest good of which we are aware.
Selfishness surrendered
Consciousness expanded.
145. Application, Action in
Meditation, Prayer
Article by Susan Helene Kramer – Shuchi
When we add the gift of ourselves in the application of our prayer life to
others, we also bring much happiness to ourselves.
With this attitude we allow our caring heart to open and hold gifts beyond
measure: contentment, peacefulness and lovingness –
received right in the moment we are being caring.
Application of the peace achieved through prayer and meditation is an
integral part of the whole process:
1. Supplication – asking for
guidance by using our own words or set prayers.
2. Meditation – being still in
body, which is conducive to the settling of the turbulent waters of issues in
the mind – confusion falling away so
that the voice of our conscience can be heard.
3. Appreciation – caring,
thankful, and loving thoughts, which in turn energize our body.
4. Application – putting the
inner guidance of our conscience into action.
It is practical to be caring and giving, because we are not wasting time
thinking about what someone owes us.
There is no downside after giving when we do not expect a return; we retain our
natural harmony and peace.
Giving freely when the opportunity arises allows energy to flow easily through
our actions.
And then, when we experience a true need, our harmonious pattern
of living will draw just what we need to us, from within us. This
happens because when we are feeling relaxed, logical thoughts come up in our
mind to best resolve the situation.
Spending time in prayer – supplication,
meditation, appreciation – plus applying
the gift of ourselves through caring and sharing, awakens gifts within
ourselves – abiding peacefulness;
lovingness.
Article and photo credit Susan Helene Kramer
146. Meditation's Role in Keeping
Commitments
Article by Susan Helene Kramer – Shuchi
In making a commitment we center our energy upon a
specific and follow through. Through commitment we develop will power,
perseverance, and the courage to face difficulties.
Meditation helps us keep our commitments up to date be centering and keeping
clear in our mind. When our thoughts are calm and centered it is easier to keep
steady with commitments. Meditation is a fortification to keep to the plan
we've decided is best for us.
Qualities developed in a commitment carry over into other aspects of daily
living. It is not so important what the exact commitment is. What is beneficial
is the strength we develop being true to something or someone.
As an example: While students, we choose our career goal, then make the
commitment to spend the time and energy needed to reach the goal. We use our
mind to devise a plan, then systematically follow it
to graduation.
We decide to use a big allotment of energy to reach our goal, energy that could
be used in more leisurely pursuits. We do this because we feel the goal is worthwhile
for our future financial support and career satisfaction. We commit our energy
till the goal is attained.
Relationships are similar. We water and fertilize the flower of our
relationship every day to keep it growing and flourishing. As we feel the
happiness we derive in the daily process of living, the commitment becomes
'full feeling.'
We each have a basic desire to be happy, to feel a sense of harmony within
ourselves extending to others and nature. We make a big commitment by just
living. We say that feeling peaceful and happy inside are worth any expenditure
of energy.
Sometimes we aren't consciously aware that happiness is our underlying goal,
but if we look back we see that everything we have done was done because we
wanted to feel happy.
The state of feeling content or happy is really the goal of any outward
commitment. It's not a specific activity, job, or relationship that satisfies
us.
What we really want is to feel happy. Therefore we commit ourselves to those
activities we feel will make us happy. The way to reach this goal is to use
our energy in activities and pursuits that do not disturb our personal place of
ease that we find renewed in daily meditation.
147. Benefits of Daily Meditations
Article by Susan Helene Kramer – Shuchi
In life we sometimes put off those activities that we know will be good for us
because we don't want change in our routine. But, one activity that will
increase our efficiency in all we do is spending time in meditation.
Meditation doesn't have to be for an hour, rather it can begin with 5 minutes
morning, noon and night, and gradually increase from there as benefits are
observed.
I think we can all tuck in 5 minutes for a morning wakeup meditation period. Do
you usually begin your day sitting at the kitchen table with a cup of coffee
and the newspaper for 10 to 15 minutes?
Morning meditation
Instead, take a slice of that time and sit quietly on your meditation cushion
and begin with a prayer of thanksgiving for the new day. Light your altar
candle and with eyes relaxed reflect on all you have in life.
Do a minute of regular even breathing such as counts 1, 2, breathe in; counts
3, 4, breathe out; counts 1, 2, breathe in; and continue this pattern for a
minute to center your body and mind for the day.
Take time to think with appreciation of the people in your life that you love
and care for.
Allow your mind and body to feel fresh energy recharging your battery for the
day as a result of your positive, appreciative thoughts.
Get up, stretch out and continue your morning routine. Plan to finish your
meditation before waking the kids.
Noon meditation
After lunch before going back to work take 2 minutes
for a refreshing walking meditation. Step out briskly swinging your arms back
and forth in opposition to your legs like this - when right foot steps forward,
swing left arm forward. When left foot steps forward, swing
right arm forward.
When walking, breathe in for 2 steps; breathe out for 2 steps or a similar
rhythm that feels comfortable to you. You'll be recharged for the afternoon and
productive in your work. And when that three o'clock slump hits, stretch out
and if possible do another walking meditation.
Evening meditation
Later in the evening before hitting the covers sit quietly, light your candle
and reflect on your day. As you begin to feel centered send thoughts out to the
universe for world peace.
Daily meditations can be mini-vacations that refresh and recharge energy, and
bring us greater awareness of our Self of harmony and peace.
148. Why Meditate for Inner Peace?
Article by Susan Helene Kramer – Shuchi
When we have inner peace everything else in our life lines
up in harmony, so it is worthwhile working toward that goal.
To begin to nurture inner peace spend some thought on
getting all aspects of your life in order. Inner and outer order
have an effect on each other.
When we feel peaceful and good about life we act in kind and caring ways. And
just the reverse is true, too. When we are busy doing charitable acts we forget
about our selfish desires, rather we feel mentally relaxed and good about
ourselves.
It is helpful to keep a journal listing ways we would like our life to be. Then
we can make a list under each item with practical steps to toward the goal.
Why meditate for inner peace? Meditation is the time that refreshes our
mind and inspires us to be our best. The minutes of meditation are a time to
dip into the inner pool of calm and quiet –
just as we find refreshment in a long cool drink after running around on a hot
dusty day.
It is our mental refreshment and balance after being scattered here and there.
And, meditation is a chance to commune with our inner voice, which we may call
God or Spirit, or another uplifting word.
To find inner peace it is not necessary to speak the name of God in a specific
language or religion. Many paths lead to the view at the top of the mountain.
What is important is to keep a positive attitude and know that inner peace is a
work in progress.
As we do more and more kind acts our inner mind
becomes a reflection of peace, abides in inner peace.
Inner peace is a jewel that is worth preserving in your mind and heart at all
costs. It is not worth it to use time and energy in pursuits that disturb your
thoughts or life. Even if we have worldly pursuits we can meditate regularly
and deeply to maintain an even keel.
Then, if an event threatens to rock our ship of life, we have the inner
strength, the inner peace to bounce back fully, maybe even strengthened by the
experience.
To develop inner peace make time for regular
meditation. It is a way to maintain and regain balance and harmony, fortified
to face what life brings.
Article and photo of Katje in garden by Susan Helene
Kramer
149. Contemplation Before
Meditation
Article by Susan Helene Kramer – Shuchi
Contemplation is a way to mentally houseclean from the day's activities, and
prepares the space in thought for tomorrow's unseen situations. As part of
meditation it clears issues before settling into quiet time.
We can also contemplate on qualities we wish to develop in ourselves. By
assessing the pros and cons about a quality, we can determine if it will uplift
our lives through making us a more conscious person while becoming aware of the
greater plan for our life. We attain a more universal overview of life.
Contemplation serves as a clearinghouse
Contemplation serves as a clearinghouse in our mind. We bring out a situation
for review, process it, and then pass it on into usefulness or discard it as
unusable for us. Or maybe send it back into our memory storage to be brought
forward at another time.
Contemplation also buys time to think over and digest new ideas that may come
from outside sources, other people or the media. Contemplation gives us the
time to allow a good solution to come to mind.
If we are in a hurry or pressured to make a decision quickly, we might not
instantly come up with the most useful answer. But if we instead say "I'll
think that over and let you know later" –
tomorrow or next week or whatever future date we choose, then our mind will
have time to digest, mull over the situation, and come up with the most
workable solution.
150. Religion, Meditation,
Spirituality in Family Life
Article by Susan Helene Kramer – Shuchi
Visualize 10 people working together on a group project with the goal of
creating a playground for the neighborhood children. Each neighbor has a
different background and experiences life in their own way depending on the
many events bringing them to the present moment.
Though each has different opinions on how to go about the construction, the
common goal is a playground for the happiness of their community of kids.
This story is an example of how our approach to Spirit may be based on past
experience, but the common goal of permanent happiness is the same for all.
When a couple begin a relationship it may turn out
that their religious backgrounds are not the same. But does that mean their
spiritual experiences have been different? No.
Growing spiritually is the goal of religious practice
In a relationship where the partners have different
religions there are still some spiritual practices they can share. Meditation
and contemplation are spiritual practices that people of diverse backgrounds
and many religions can do together in harmony, with the spiritual goal of the
higher experiences such as joy, charity, peace, unconditional love.
Meditation is a bridge from unrest to the state of harmony in Spirit. It has a
universal result from a variety of practices.
Meditation brings us to the spiritual goal of religious practice
Marriage and raising children is a combined effort; the partners have not led
identical lives and choosing one religion to raise the children in is a
practical basis to set them on the spiritual path.
Will the kids follow in their parents' choice of religion for them for the long
term? Look to your own life to see that we each practice what worked best to
lead to the universal spiritual experiences. Isn't it in aligning with the
higher qualities of Spirit that we feel purpose and underlying satisfaction in living.
151. Taking Time for Reflection During the Day
Article by Susan Helene Kramer – Shuchi
If we integrate insight gained during a few minutes of reflection before taking
action, don't we can get the job done more efficiently? This applies to
wherever we are at the time – work,
school, play, traveling or anywhere.
The flow of thoughts through our mind is never-ending. We have free will to
dwell on thoughts as they arrive, or let go of them by replacing with thoughts
of our choice such as positive affirmations, prayers, or other uplifting
thoughts. So, if using an affirmation to replace a negative thought pattern, by
all means do it.
For example, if you are concentrating on adding a column of figures you will
probably be focused on that. Our mind dwells on what we are concentrated on in
the moment. If you need to concentrate on a worldly matter, concentrate on it
fully at that moment.
We need to regulate our time so that we meet worldly obligations, while
simultaneously maintaining peace of mind.
If you know you will have a chance to reflect for several set periods during
the day, you might then be able to concentrate on your workplace or school
obligations of the moment more easily, (knowing that later you can reflect on a
troublesome issue).
Some ways to reflect and meditate during the day include:
1. Being kind and caring with each person, whether on the phone, email, or in
person - meditation in action;
2. Prioritizing tasks for the month, week, and day; making a very broad outline
with lots of between time for the unexpected;
3. Lying down in a deep relaxation meditation during part of the lunch hour;
4. Standing and stretching every couple of hours during the day;
5. Taking a one minute mental break occasionally, by eating a piece of fruit or
some nuts, while thinking about the taste of the food, and not the project /
problem at hand - for your health and as a distraction, both.
These few hints give you an idea of the different ways you can take time to
reflect during the day, giving yourself just the break you may need from the
problem at hand to find a best solution to issues.
Reflection need not take hours; a few minutes of quiet can give new and useful
ideas time to surface to your conscious mind.
"Taking a few short time-outs during the day
For reflection on problem areas
Cuts down on stress; uses time best."
152. Meditation on Being
Responsible for Teens
Article by Susan Helene Kramer – Shuchi
Children show us that our boundary of caring needs to extend beyond ourselves,
whether we birth or inherit them from other relationships. Children stretch our
edges of responsibility as we fulfill their needs.
It is through bearing the responsibility for children and childlike elderly
parents that we experience our interconnection between the generations. When we
pass on to our kids the lessons that we have learned so far, each succeeding
generation evolves in consciousness.
Meditation for Reflection
Sit in a quiet location, hands folded in your lap or resting on your thighs
palms up or palms down. Close your eyes and begin to breathe in an even regular
pattern, such as – breathe in 2 counts;
breathe out 2 counts; breathe in 2 counts and continue. Keep up the rhythmic
breathing but let go of the conscious counting.
Breath is a tie between body and mind and when we do the regular even breathing
we harmonize the interaction of the body and mind. This is important to keep in
mind while handling tough child rearing issues.
Now, with your body calm reflect on the following thoughts:
In the family setting we give for the welfare of kids. Giving for a child's
benefit is not give and take. We give, give, give, and do not receive in kind -
a child does not have the capacity to give back to us in the same way.
What we do receive through caring for kids and teens is a shredding of our
self-centeredness, our cage of self-containment, our concept that we are here
on earth only to satisfy desires from our own mind.
We give to our children while they are growing up. What they give back to us is
a permanent experience of ourselves as expansive beings - expansive in that we
feel ourselves within the framework of others' lives.
To our kids we are parents and to our elders we are kids. While we each play
our roles to the best of our ability and try to grow in consciousness, we are
helping the world be a better planet for everyone. As world sisters and
brothers let us care across the generations and make our time on earth as
fruitful as possible.
Now, take a deep breath in and out, and stretch. Take time to record your
feelings and insights in your journal for later review. In this way your
journal becomes the most enlightening book, or series of books in your life,
because it is the record of your own journey of growth in Spirit.
"Growth
Through taking responsibility
A natural expression of living."
153. Meditation for Rebuilding
Lives
Article by Susan Helene Kramer – Shuchi
Our lives are like honeycombs with spaces to fill our time as we choose – most spaces filled with activities to
maintain our body and lifestyle.
We also have spaces available for the interweaving of relationship, and as we
relate one on one we weave our threads of separateness
into a tapestry, which seems solid and permanent.
When a personal relationship disintegrates we feel pain as the cloth of our
bonding is torn to shreds. It hurts to rip apart from the relationships we
create.
To once again establish peace and harmony begin reweaving the torn threads into
a more refined tapestry. Time spent in meditation reflecting on what brings
personal peace is time well spent. Try the following meditation:
Meditation on rebuilding our lives
Choose a quiet place to sit and begin regulated breathing such as: breathe in 2
counts; breathe out 2 counts; breathe in 2 counts, and continue this pattern
until you feel calm and relaxed.
Now reflect on the these thoughts and afterward record your insights in a
journal for later review:
By upgrading self-centered feelings into caring, we relax and regain our sense
of balance and harmony. Evolution is a natural building and tearing down
process that makes space for refined and redesigned structures. A relationship
fails to be a relationship when one or both can no longer grow within the
current set of circumstances, conditions, and interactions.
It is okay to begin rebuilding with a different set of circumstances and
another person. We again take up our threads and begin reweaving a new and more
refined pattern into our relationship cloth. It is the natural evolution.
Eventually we create an intimate relationship out of mutual unconditional
caring love steeped in harmony, withstanding external pressure and changes.
It is a tapestry whose threads are as pure liquid silver, whose lightness and
lovingness is eternal, and indestructible by mortal happenings. This kind of
relationship is created when we live our life lovingly for the highest good of
ourselves, and simultaneously for the highest good of the relationship.
The pain of disintegration is a fiery refining process. Consciously allowing,
surrendering, and letting go of an unworkable relationship forms a bridge to a
better life for both.
We create our reality as we choose based on past experience and insights. In
one area or another we're in process of building up or tearing down. Pain is
perceived when we feel we've lost, but in reality we're rearranging to fulfill
our needs and desires, and learning to relate with unconditional love.
154. Meditate Anywhere
Article by Susan Helene Kramer – Shuchi
For most people the first step in meditating is to create a setting of peace
and quiet.
Every one of us has an place they find peaceful. It
could be your back yard, with grass and trees around you. It could be your
bedroom, with your curtains blowing in the breeze.
It might be your office or study area, surrounded by books and the smell of parchment, it may be along a stretch of water.
You can light candles or incense if you want, to help
you with a feeling of serenity. Wear loose clothing, and sit on something
comfortable.
Turn off the phone's ringer. If it's noisy outside, put on some quiet, soothing
music to blur out the outer sounds.
Meditation as a personal stress-reduction technique can be practiced in
solitude or in the midst of a crowd. Sitting at a desk at school or work, as
well as on the meditation cushion at home can serve as a time-capsule of
refreshment in the midst of 'busy-ness'.
The silence within that is gained in moments of calm thought and even breathing
carry over into ideas and events that follow meditation time.
Every task begins with the first steps, and with meditation a first step is to
give yourself an environment in which you have the best possible ability to
meditate well.
Meditation
A little vacation.
155. Meditation on our Individual
Soul
Article by Susan Helene Kramer – Shuchi
Begin this meditation for reflection and contemplation by sitting in a quiet
area. Fold your hands in your lap or rest them palms
up or palms down on your thighs. Close your eyes and begin even and regular
breathing, for example: breathe in 2 counts; breathe out 2 counts; breathe in 2
counts and continue this rhythmic pattern without actually thinking or saying
the counts.
Now reflect on the following ideas – the
guidance of our Individual Soul comes to us as the prodding of our conscience.
When we mentally ask for a resolve to a situation, the answer comes up in our
mind via our conscience, letting us know what action is for the highest good.
The choice is ours to follow or ignore.
How do we recognize the inner voice, our conscience?
Recognizing the voice of conscience is developed by holding a caring attitude,
and acting for the highest good, repeatedly.
We know we are following our conscience by these signs:
1. our body feels relaxed with our decision;
2. our mind is content and peaceful;
3. no one is negatively affected.
While we are in process of learning how to follow our conscience, we can rely
on the dictates and moral guidelines laid out by religions and society. These
outer rules guide us safely while we use a caring attitude and develop the
strength of character to follow our own conscience consistently. The basic
golden rule to treat others as we wish to be treated is easy to remember and
reliable guidance while we are not yet steady in recognizing and following our
personal conscience.
As our conscience is our personal link with Divine Guidance, it is worth the
effort to develop this intimate relationship that will always serve our highest
experience of peace and happiness.
In acting for the highest good of which we are aware, we nourish our
self-esteem. We continually feel more in control of our life knowing there is a
best way to resolve any situation. As our self-assurance and self-esteem
increase, we feel a growing sense of fulfillment and joy in living.
"Joy in living is the goal
Of each awakening human soul
Attained by consistently following
The voice of Inner Guidance
Our conscience."
Finish your meditation by writing down new insights in your journal for
periodic review in the future.
156. Meditation on Attachment and
Conflict Issues
Article by Susan Helene Kramer – Shuchi
Conflict about what to do arises when we want to go with an idea we had our
mind set on, before we have considered all the options.
Why feel attached or set to follow a specific course when a more easeful option
becomes apparent? In the end what will best preserve our peace of mind is that
resolve which feels most comfortable to us; benefiting everyone involved.
Looking ahead to the results of a planned action helps us evaluate the best
course to follow. If a decision needs to be made quickly, following our
conscience keeps our body relaxed and our mind peaceful and free of stress.
Meditation for Contemplation
Choose a quiet place to sit and begin even and regular breathing such as 2
counts to breathe in and 2 counts to breathe out. Keep up this even rhythm
throughout your meditation without actually doing the counting.
After reflection on the following thoughts write out any new
insights in your journal for contemplation at a later time and for future
review.
In conflict, the best solution is not always the easiest way. We must have
courage, summon up our energy by will power, and make affirmations to do what
is best in each situation so that we can maintain peace of mind every day. It
helps to remember that we will be living with the results of our decisions.
When there is plenty of time to consider, write down all the options that come
to mind. Make a pro and con list; then choose the course to follow. By looking
at a problem as just an object we create a little distance, which gives us the
perspective of seeing that the problem is an issue to be resolved and that we
are involved with, but, it is not part of our permanent being.
Issues come and go, but we remain the constant amidst change.
Sometimes we are so set in our mind on a certain track that we cannot
disconnect ourselves and follow the better plan. By surrendering our attachment
to our set ideas, our thinking expands and becomes open to considering other
options. An ice cube is hard, frozen, but as it sits in water, it melts and
blends into the whole glass of water. As we allow our hardened perspectives to
loosen, we blend, harmonize, with the options that are
most rhythmic with the natural flow, and easeful and peaceful with the whole of
our life and our daily life in the world.
Equitable resolve is the result of clear thinking, in tune with the highest
good; free from attachment to a certain outcome; free of conflict.
157. Discovering the Soul's Existence in Meditation
Article by Susan Helene Kramer – Shuchi
Thoughts on allowing harmony and balance to be brought to the forefront in the
still waters of meditation. And then letting the new insights seep into the
crevices of everyday living.
Select a few phrases from those offered for daily meditation.
Living
in harmony
helped by meditation
we become aware of ourselves
no matter what our roles
as beautiful vibrant beings.
We are who we are
At the same time
we are seen differently
by different people.
As an adult
our parents still see us as their children
while our children
see us as parents.
We relate with people in the format
of various roles
and they are in a role when relating with us.
We dance in and out of relationships
but on the inside
we remain our essential Self.
Through playing roles
we come to understand each other
by feeling how similar
we are underneath.
Our role-playing lets us see
many perspectives.
While underlying all is a thread of commonality
interlocking us as the stitches in a sweater.
One long thread; many loops
The fabric of humanity.
Throughout our changing roles
we are the unchanging ones
able to radiate love
in any situation.
And able to feel others' love for us
from our underlying constant of lovingness.
We ask
Who are we?
At any moment
in whatever role
we each can say
I am the one
who always has love to share.
Roles change
Love is the constant property of our soul.
Beauty is harmony
Harmony is beautiful.
Surrounding ourselves with beauty
inner and outer
Surrounding ourselves with harmony
eventually permeates
our daily living.
We see physical beauty
as all parts gracefully aligned
Eliciting feelings of
peacefulness, ease.
We are aware of inner beauty
when a person manifests lovingness
harmlessness
Their actions blending into the creation.
One of the parts
part of the One.
People of inner beauty bring out the best in us
because we feel easy in their company
We recognize beauty
because we start feeling good.
The beauty of nature
and people living in tune with natural harmony
allows us to sink into our own space
of thinking and acting beautifully
It's catching.
More beauty comes into our life
by creating an uplifting
physical, mental, emotional, spiritual environment.
Surroundings clean, orderly
Balanced diet
Bathing and exercise
Deep relaxation, rhythmic breathing
Through meditation and self-analysis discovering
the soul's existence
That self-sustained part of us that is watching
the whole process of living
from its joyful state.
Living in harmony
helped by meditation
we become aware of ourselves
no matter what our roles
as beautiful vibrant beings.
158. Reflective Meditation on the
Importance of Values
Article by Susan Helene Kramer – Shuchi
Values are time tested, allowing easeful, peaceful and happy living within
their guidelines. I think the most basic and universally accepted value being
to treat others as we wish to be treated.
To begin: Pick a quiet location where you will not be disturbed. Sit up
straight on a cushion with your legs folded in, hands in your lap or palms up
or palms down on your thighs. Alternately, sit up straight in a chair, hands
folded in your lap. Close your eyes and begin some rounds of regular rhythmic
breathing, such as 2 counts to breathe in; 2 counts to breathe out; 2 counts to
breathe in and continue for a minute. Now let go of the counting but keep up
the breathing pattern, and reflect on these thoughts:
When the foundation of our character is strong and stable we naturally act in
ways to reinforce peace, ease, happiness. Block upon block of positive actions
for our own and others' highest good creates a large castle of a beautiful life
with spacious lawns to play upon, and sweet smelling gardens to lounge in for
rejuvenation.
Values are the strong floor we walk upon in every activity. They support our
positive attitudes and actions. Underlying, they support, but do not interfere with
our choices. We still use free will every way, but when we are tired or not
sure what to do, we can sit down and rest on a strong value, knowing we are
safe while deciding how to proceed.
Nurture values, keep them in mind, use them as a safety net as needed while
walking the tightrope of life's adventures. If you need a refresher course on
values read any of the holy scriptures. They serve us
by providing basic guidelines till we learn to listen and follow our inner
guidance, our conscience, regularly.
Keep in mind that values are a basis for spiritual growth. The solid ground
allows flowers' roots to hold up in the breeze. But the flower's life in the
world is mostly above the roots in its interaction with the rest of nature.
Sink your roots in tried and true values
Allowing harmonious freedom of movement
In the world.
Finish your meditation with a deep breath in and let it slowly out. Write out
any new insights or personal resolutions in your meditation journal for
occasional review and further contemplation.
159. Meditation in Honor of the
14th Dalai Lama
Article by Susan Helene Kramer – Shuchi
This meditation is to honor His Holiness the 14th Dalai Lama for receiving the
Congressional Gold Medal. In 1989 His Holiness received the Nobel Peace Prize.
He is known world-wide as a great spiritual leader.
The 14th Dalai Lama has spent his entire life promoting personal peace as the source
of outer peace in relations amongst all our brothers and sisters in the world.
His life is an example for all to emulate. His cause is just.
Meditation
Find a quiet spot without distractions. If you have a little corner for an
altar and cushion to sit that is perfect. Perhaps light a candle symbolizing
the one light shining over all the earth's peoples, and burn some nice smelling
incense to remind that we should infuse our lives with actions that help others
and harm no one.
A few flowers placed on the altar show us that beauty comes from nurturing what
the Divine has provided freely for all, which is the use of the earth's bounty
and resources.
Now, sit straight either on a cushion with legs folded in, or in a chair with
feet flat on the floor. Fold hands in your lap, or place them palms down on
your legs. Let you eyes rest and close but don't shut
them tightly.
Begin a pattern of even and regular breathing such as two counts to breathe in;
two counts to breathe out; two counts to breathe in and continue. Keep up this
rhythm without saying the counts.
After a minute begin reflecting on how personal peace leads to planetary
peace.
When one individual in a family radiates peace it works as the sun. Loving care
and kindness radiates from a peaceful person. It is not a question of the
peaceful person being dull and boring; rather, the flowing energy of our innate
harmony travels right through the peaceful one to radiate energetic love,
unconditional love upon all those having contact with a person of peace.
First the individual's family, then relatives, community,
spreading all around the world instantly. If we can see how information
spreads instantly over the internet we get some idea of how waves of peace and
love, harmony and accord can circle round and round the globe.
Finish your meditation with thoughts of appreciation for the goodness in your
life. Resolve to let the model of the way His Holiness the 14th Dalai Lama
leads his life be an inspiration to you every day.
Take a deep breath, open your eyes, stretch out and
go forward with appreciation and resolve to act kindly.
Article by Susan Helene Kramer
The
Dalai Lama - A Biography by Patricia Cronin Marcello is available from
Amazon.com – read and recommended
by my husband as a good choice to find out about his life.
160. Inner Music of Meditation
Article by Susan Helene Kramer – Shuchi
The inner music of meditation is an uplifting experience that helps us know
there are more levels to humanity than physical, mental, emotional. That is
what I've discovered during my meditations, and what you can find also by
spending quiet time with an open and receptive heart to the experience of the
Divine in any form you perceive It.
One of my most joyous and uplifting times with the inner music occurred while I
was sitting quietly in a meditation pose. I suddenly found myself traveling
along in a convertible car alongside a lake with my family, and as we
approached a bend in the road we had a head on collision with another car
coming toward us.
As the crash occurred the inner music became very loud with a melody like an
alpine song; lyrical and uplifting. I knew my passengers and I had gone into
another dimension, but instead of experiencing a morbid death as one might
think in a fatal collision, there was not even a moment's break in
consciousness. We kept traveling on our journey.
What I learned
What I learned from this vision was that meditation is
like a doorway that opens wider and wider the deeper we go, the further we
travel in our practice. And as we progress in meditation the experience of joy
increases to the extent we allow it to expand and carry us along.
At first in meditation we may be fearful if we start to feel lighter or joyful,
and consequently hold ourselves back from going further. But if we relax and
enjoy this special quiet time with love in our hearts for at least one person
or beloved pet, we break through the barriers set by everyday consciousness of
body, mind, emotions.
We begin to hear the inner music that seems to stretch to infinity and come
from everywhere. And as melodious music is uplifting in our waking life, the
music in deep and pervasive meditation is so much more radiant and expansive.
I recommend giving yourself the gift of quiet time for meditation on a regular
basis, where you will be undisturbed for half an hour. And, when your breathing
becomes regular and your body very still, send
thoughts of love and peace to the world and listen, just listen for the inner
music to come and fill your consciousness with its uplifting melodies and
silent messages.
The inner music of meditation
Ever living in our hearts
Carries us joyously into the Divine
Leaving us with enlightened solutions
To daily problems.
Collection
One — 1. to
40. http://www.susankramer.com/meditationarticles3.html
Collection Two — 41. to 80. http://www.susankramer.com/meditationarticles3a.html
Collection Three — 81. to 120. http://www.susankramer.com/meditationarticles3b.html
Collection Four — 121. to 160. http://www.susankramer.com/meditationarticles3c.html
Collection Five — 161. to 200. http://www.susankramer.com/meditationarticles3d.html
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on this site is copyright Susan Helene Kramer
and may not be used in any manner without express written permission.
Email: susan@susankramer.com
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A
meditation and yoga practitioner since 1976, Susan, Shuchi,
writes on practical spirituality, meditation, yoga, family and social issues,
and dance. Her instructional books are listed at her web site – http://www.susankramer.com/books.html
page created October 3, 2009; updated April 21, 2011; April 6,
2014