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Meditation
Articles for Kids
Meditation Articles
for Teens
Adults
Collection Five – 161. to 200.
Articles teaching adults about meditation, including prayers for special
occasions
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161. Moment to Moment Meditation |
182.
Spiritual Living and Meditation 186. Meditation's
Role in Keeping Commitments |
161. Moment to Moment Meditation
Article by Susan Helene Kramer – Shuchi
Our whole life is one big moment in the circling of the universe. One big moment, broken up into segments as events of our lives.
Looking at life this way we can see that the phrase 'staying in the moment'
could mean making the best conscious use of our entire time here, our one big
moment.
Affirmation
Moment to moment I am here.
Moment to moment
Might I be consciously here
Aware of my true eternal, internal self
Best ready for action to face the world
Squarely, purely, lovingly, energetically.
When our actions are the result of our conscious decisions we do make the best
of each part of the big moment. A good way to get on track and keep in the
groove is by meditating regularly, deeply. Following is a meditation for daily
practice to keep grounded, centered.
Begin by choosing a quiet and secluded spot for your meditation session. Wash
and put on comfortable clean clothes to remind yourself of the pure soul you
are. Sit erect on a cushion on the floor with your legs folded in, or sit erect
in a chair with the soles of your feet planted on the floor for balance. Do not
lean back in the chair.
Fold your hands in your lap or place them palms up or
palms down on your thighs. Close your eyes and start rhythmic breathing, such
as 2 counts to breathe in and 2 counts to breathe out. When the pattern becomes
regular let go of the counting but keep up the rhythm during the meditation.
Even breathing is important to learn and practice, as breath is the tie
between body and mind. When we are agitated conscious even breathing helps calm
us down.
Repeat the opening affirmation above. Now reflect on how you can make each
moment a conscious experience. I've found by living energetically with the
intention of acting for the best, the highest resolve, I preserve my sense of
harmony and remain at peace with those around me.
Spend some quiet time listening to the rhythmic sound of your breathing, in,
out, in, out, on, and on, in and out.
Think an appreciation for what is good in your life and send out thoughts of
peace and harmony for the world and beyond, remembering we are part of each others' moment to moment experience, too. We're all
parts of the one cosmic family.
Take a deep breath in and slowly release it. Open your eyes,
stretch out and go on with your day in a conscious way.
Article and photo credit by Susan Helene Kramer. Painting by
Vincent van Gogh, Portrait of a Young Woman, end of June beginning of July,
1890, Kroeller-Mueller Museum, The Netherlands.
162. Spiritual Awareness through
Meditation and Action
Article by Susan Helene Kramer – Shuchi
Spiritual awareness and the joy it imparts are not separate aspects of
daily living; they make an appearance every moment that we live for the highest
resolve of the situation at that moment. Spiritual realization dawns each time
we act toward those in our daily life with care, comfort, kindness.
Spiritual awareness is not found in the achievement of an outer goal, such as
earning money, or prestige in a career. Spiritual realization is felt as
harmony; our physical body relaxed and free of dis-ease; our mind calm,
balanced, centered, without want of an outer achievement. To reach this state of mind meditate with full love and appreciation
for life and our dear loved ones.
We live in the world, body, mind, emotion, powered and nurtured from the
'Spirit of Unconditional Love' that is beyond the temporal. And when we live
each new moment here on earth with unconditional love, acting for the good of
each moment's event, we align ourselves with our own Soul, our own permanent
Self of Love that transcends time, place, space, condition.
Perhaps this is the state of being expressed in the Holy Bible in the Book of
Revelation. The sequence of gates to forge through being an analogy of the
chakras represented in our bodily spine, symbols of our upward path to full
spiritual awareness of the permanent Self of who we really are.
We live in the world, but our Source and permanent reality transcend the few number of years we live on this planet. Are we not
here to grow in awareness that it is in the radiance we feel while loving
unconditionally that we are experiencing our everlasting and permanent Self?
Today it is possible to experience wholeness, holiness, even while living in
this temporal world by making each act a caring one; enjoying the ensuing
harmony felt in body and mind, in action and in meditation.
Emotions of caring love
Open us wide
To the experience of universal love
Transcendent love
Joy
163. Stress Relief and Meditation
Practices
Article by Susan Helene Kramer – Shuchi
Reflective sitting and walking meditations can give relief from the debilitating
effects of stress. We usually think of stress as a negative, and stress
allowed to build up till we are overwhelmed at home,
or at work takes us out of harmony.
If we learn to read the signs of stress in ourselves as it
builds up, we can then take the steps to de-stress. Built up stress
affects our body and mind. Medical science tells us stress can cause headaches,
stomach aches, ulcers, hypertension, heart disease, strokes, and the inability
to perform even routine tasks effectively.
Our thinking may become illogical. When we are on overdrive we cut out the
normal sequence of analyzing events as they are happening. We instead become
reactionary. Recognizing these signs in ourselves, or
by someone else telling us what they see happening to us, is the first step in
de-stressing.
I help myself de-stress and recover my peace and harmony by taking a long
walking meditation or sitting quietly in meditation and reflecting on these
points:
1. Pin-point the problem that I am reacting to stressfully;
2. Write out the stressful situation, and then analyze which parts are
stressful for me to deal with;
3. Write out and act on a plan of action that logically resolves the situation
that led to my being overwhelmed and overstressed.
This little sequence sometimes takes days or weeks to work through. The deeper
the effects of stress, the longer it takes to make the changes that are
necessary to become permanent. Concerted effort makes change effective over the
long run.
But, feeling a little bit of stress gets us motivated to adapt and change. It
is in feeling stress that we take action for change. The problem comes when we
do not recognize or make the little changes as we go along. Stress then mounts
and mounts, becoming insurmountable.
For myself, when I feel a headache coming on, or lose my appetite, or feel
lethargic, I know that something is affecting me stressfully. I then take that
long walking meditation, thinking about all the possible situations in my life
that could be causing me to feel overwhelmed. Headache, loss of appetite, and
feeling lethargic are my early warning signals that it is time to take action
for change.
In summary, stress relief is relieving ourselves of the conditions causing us
to feel overwhelmed and out of control. And stress relief can be brought about
through starting with the plan outlined above: 1. pinpointing the problem; 2.
analyzing to determining a better course of action; 3. putting out the effort
for change. Then, remembering at the early signs of stress to adapt to the
changes needed to keep from becoming overwhelmed.
Stress can be our pal
When feelings in our body and mind
Let us know
We need to make positive changes
In our lives.
164. Meditation for Contemplation
on Tenderness
Article by Susan Helene Kramer – Shuchi
Gentle human touch, begun with mother and child, feels good and is
nourishing for children and adults alike throughout life. Tenderness in dealing
mind to mind gets the same positive feedback.
Meditation for Contemplation
Sit in a quiet location in a chair or on the floor on a cushion with your legs
folded in. Light a candle and burn some incense if you like. When you are
ready, 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 such as –
breathe in count 1; breathe out count 2; breathe in count 1, and continue this
pattern to bring peace to your body and mind.
Now, keep up the regular rhythm of your breathing and reflect on the following
thoughts:
When we see a situation that could stand some changing, we get a more receptive
response if we first point out the good. At home, at work or at school, if we
treat those around us with consideration we will likely get a response in kind.
When we lose our tempers it is easy to blame someone. Actually, we allow a
situation to affect us negatively, and we then get angry within ourselves and
explode emotionally outwardly. Realizing that events are temporary and that all
problems have a resolve helps us to relax during the process of conflict, and
be kinder to those involved with what we are going through.
Looking back, we see that every problem had a resolve, and it follows that
future problems will resolve equitably, too. In the meantime, life is more
enjoyable if we are tender in our dealings with loved ones, friends, everyone.
Tenderness is a baseline for spiritual living. Living a spiritual life means
more than one hour of church a week. It involves moment to moment, day to day
integration of insight into all aspects of living.
We live in the spirit by following our conscience in all our actions. Each of
our words or deeds should hurt no one, not ourselves,
either. All should benefit from our time on earth.
Finish your meditation by taking a deep breath in and let it out, then record
new insights in your journal for future review.
165. Meditation on Survival Needs,
Desires, Happiness
Article by Susan Helene Kramer – Shuchi
Survival
needs are those sustaining our physical body, such as food, shelter, and
clothing. Desires arise in our mind for ego gratification, dressing primarily
in forms of lust and greed.
The premise being that we need to get something from outside of ourselves
in order to satisfy our longing for unbroken happiness. But, relying on sources
outside of ourselves for gratification is unreliable. The physical and mental
worlds are ever-changing.
Meditation for Reflection
Find a quiet spot to sit and think about these ideas. Begin your contemplation
by first establishing a pattern of even and regular breathing. This quiets the
body and mind which are tied to each other by breath.
Try breathing in 2 counts; breathing out 2 counts; breathing in 2 counts and
continuing the pattern without actually saying or thinking the numbers, while
reflecting on the following thoughts:
Giving up on finding the source of happiness through worldly pursuits, we
eventually analyze and try another avenue –
exploration into the depths of our underlying supporting structure.
Happiness is present right now, experienced by relaxing body and mind and
harmoniously interacting with people and surroundings –
allowing us to remain relaxed and peaceful. We then retain our happiness even
when people and things go from our life.
When we experience emotional, mental and physical upset 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, uncovered and coming to our awareness by relaxing body and mind – by harmoniously interacting with others and
our environment.
By maintaining bodily ease and interacting harmoniously we can satisfy our
mind, experiencing happiness.
Finish your meditation by taking a deep breath in and out. Then take a few
minutes to write in your journal any new insights that come to mind from your
contemplation.
Journal writing is a valuable practice because it gives you a way to follow
your spiritual development by periodically reviewing your progress in
understanding how inner knowledge helps everyday living.
Article by Susan Helene Kramer; photo credit Stan Schaap
166. Meditation on the Harmony of
Natural Rhythms
Article by Susan Helene Kramer – Shuchi
We observe the harmonious patterns of the
natural universe as flowing, mixing, moving. But, as with the swirling of oil
and water, all retain their individual characteristics.
Aligning personal rhythms with harmony, by following our conscience, keeps our
inner peace intact. Cooperative interpersonal rhythms swirling into universal harmony, develop universal consciousness.
The harmonious rhythms of music, pleasing to the ear, inspire us to dance, to
move. And within every atom of every musical note, microscopic atoms dance
around each other in continuous patterns, gracefully using space, place, and
time as their dimensions of expression, just as we can in all of our daily
interactions and activities.
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.
After reflection on the following thoughts write out any new
insights in your journal for contemplation at a later time and for future
review.
Every day is a new beginning; a chance to disarm the day's stress into a
beautiful outcome by adapting and acting on the highest good - allowing us to
enjoy our time every day, and to be in a state of joy every day.
When we awaken each day we have the opportunity and choice to live in a way
that we can enjoy, that will bring joy into our life, by acting for the highest
good of each situation that the day presents. By acting for the highest good we
are assuring ourselves peace of mind and an energized body.
The circumstances we are in from day to day may be repetitive and similar, but
our own attitude and actions make the day painful or joyful.
By our attitudes and actions we are in charge of the outcome of each situation.
We do that by taking one little nugget of truth out of an uncomfortable
situation, and then using it as a stepping stone for improving the day's
unresolved or inharmonious conflicts.
By doing our part to be positive and constructive, by doing our best, we
enjoy the rhythm of our native natural peace and ease.
167. Aligned in Bliss Reflective
Meditation
Article by Susan Helene Kramer – Shuchi
Use this verse for reflecting, understanding and recovering the way to stay in
bliss.
Begin by choosing a quiet place. Sit still in meditation and take some even
breaths, such as 2 counts to breathe in; 2 counts to breathe out; 2 counts to
breathe in, and continue until body and mind feel relaxed and calm.
Then repeat this verse with attention and reflection. Finish your meditation by
recording your thoughts in your journal. Periodically review your notes to see
your progress.
Each of us
a conscious soul
is master of our mind
We choose to dwell or not
on our passing thoughts
We choose when to use our mind
as a creative tool
to come up with solutions
Every action of our body
is response to a thought from mind
Conscious mind
Cellular mind
Our bodily systems function as a result
of the intelligence of our cellular mind
Mind precedes bodily function
on all levels
Mind can change its mind
to reshape any function in our body
at any time
As conscious souls
we have control over the use of our mind
which passes on to mind having control over
the actions of our physical body
All states of mind
emotions, attitudes, determinations
effectively alter the composition of our body
moment to moment
Bliss, the state of mind
closest to our conscious soul
most effectively balances, heals
bodily ills
Bliss is the reward for making the choice
to bring our mind into alignment
with the highest good of the moment
Bliss is blissful because it is
the fullest expression of each moment
Our mind aligned
with our soul by bliss
best blesses our body
and everybody.
Article and photo credit Susan Helene Kramer
168. Meditation on Universal Values
Article by Susan Helene Kramer – Shuchi
Universal values are time tested, allowing easeful, peaceful, happy living within
their guidelines. Perhaps the most basic and accepted being to treat others as
we wish to be treated.
To begin this meditation sit quietly and prepare by doing a few sets of even
breathing exercises, such as breathe in 2 counts; breathe out 2 counts; breathe
in 2 counts and continue until you feel balanced and peaceful.
Thoughts for reflection
When the foundation of our character is strong and
stable we naturally act in ways reinforcing peace, ease, happiness. Block upon
block of positive action 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.
Traditional 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 traditional values, keep them in mind as a
safety net while walking the tightrope of life's adventures.
For a refresher course on the content of traditional values consult any Holy
Scripture. They provide a basis until we learn to listen to and follow the
inner guidance of our conscience consistently.
Traditional values underlying our actions are a basis for growth in the world.
Let us blossom as beautiful flowers by growing roots in these strong values.
Roots sunk in tried and true values
Allow harmoniously flowing movement in the world.
169. Panorama of Unlimited
Consciousness
Article by Susan Helene Kramer – Shuchi
Integrating consciousness into everyday living by following the prodding of our
conscience is teamwork between our conscience and subsequent actions, improving
our experience of life.
Our conscientious actions expand our consciousness of who we are, why we are on
earth, and our role in the universal plan.
An analogy: The higher we climb up a mountain side, the more our view expands.
First, we see other hillsides enclosing us –
continuing the uphill climb we at last look way beyond other mountain tops,
freed of barriers to our vision.
Standing on the mountain top, the feeling of expansiveness we experience in our
body and mind in viewing such an unlimited panorama is an example of how we
feel as we get closer to the peak of our possible consciousness.
We can attain a high peak of consciousness by continually acting in accord with
our conscience, consistently, day by day, and spending time in reflective
meditation.
The air at the mountaintop is clean and clear, and the actions of a clear and
clean mind are simple and pure, loving and expansive with no hills of ego or
self-centeredness blocking our view point and actions.
Why stay down in the tangled undergrowth of self-centeredness, when by walking
upward, and looking outward from our self-centered interests, we can enjoy the
panorama of unlimited consciousness?
Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
- count 1 breathe in, count 2 breathe out, continuing for a minute or more.
Think about one of the key phrases from your reading: Conscientious Actions,
High Peak of Consciousness.
What is your understanding of the idea it represents? How could you apply it to
your life?
Visualize yourself walking up the winding mountain trail and when a boulder of
selfish action obscures your path, it melts away by your change in attitude to
be kind, instead.
To end the session take a deep breath, stretch, and get up or sleep.
Consciousness
expanding
Through an outwardly loving view
170. Accessing Higher Self
Article by Susan Helene Kramer – Shuchi
We harmonize our actions into our Higher Self when we
follow the prodding of our intuition and our conscience. Each day we flow into
and out of the various following forms of conscious and unconscious awareness – all impacting and forming our overall state
of consciousness. And when we live our lives by following our conscience
consistently, we grow into our fullest potential of conscious awareness.
Waking Awareness
Thoughts running through our mind, upon which we choose to act-consciously by
evaluating the whole situation-or from our automatic subconscious mind. Our subconscious mind being our storehouse of past experiences and
reactions; programmed responses that are colored by our physical energy,
attitude, and emotion of the moment.
Dream State
Watching and participating in events without the limits our physical body,
morality, or rational mind impose on us in our waking state.
Deep Sleep
Without being preoccupied in our mind's ramblings, our
physical body rejuvenates.
Super-consciousness
Like its name – super – in this state of consciousness we can find
out what we need to know to function optimally in the moment. It is our lifeline
connecting us to the aspect of our Creator/Sustainer living within us. Being
consciously aware in this state moves us into the 'director's seat' of our
life. And, as the conscious director of our actions we can make use of the
various options to produce a beautiful 'play' of life.
A Meditation for Reflection After This Reading
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, continuing for a minute or more.
Think about one of the key phrases from your reading: Higher Self, Waking
Awareness, Dream State, Deep Sleep, Conscience, Consciousness.
What is your understanding of the idea it represents? How could you apply it to
your life?
To end the session take a deep breath, stretch, and get up or sleep.
Accessing
our Higher Self
By following our conscience
Allows us to live
In our fullest consciousness
171. Growing in Consciousness
Article by Susan Helene Kramer – Shuchi
Our conscience is the part of our Higher Self that
assists us in acting for the best interests of ourselves and others in a given
situation. It is discriminative.
The conscience evaluates the entire situation with all its ramifications before
drawing a conclusion. It's message directs us to the
way that allows us to feel most easeful in our physical body when thinking
about the situation.
By listening to and following our conscience, which works in conjunction with
our super-consciousness – expanded
awareness – we are harmonizing our
Higher Self into our state of usual waking awareness. Then we are really
functioning as an integrated unit. We are enjoying life in its fullness; we are
best able to pilot the plane of our life.
A Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, continuing for a minute or more.
Think about one of the key phrases from this article, such as conscience,
Higher Self, discriminative.
What is your understanding of the idea it represents? How could you apply it to
your life?
To end the meditation take a deep breath, stretch, and get up or sleep.
Following
our conscience
Growing more conscious
172. Attitudes Underlie Thinking,
Speaking, Acting
Article by Susan Helene Kramer – Shuchi
By being flexible and open to the moment's input we have the best chance of
seeing how a situation can grow into its best resolve. Being stuck like glue in
a point of view we block out options we may have found useful.
By our free will it is our choice to view for improvement or just prove a
point.
Underlying our cover of thoughts is our bed of preconceived attitudes on life
and living. Attitudes influence our thoughts, thoughts
determine our words – written or spoken – which in turn determine our course of
action.
To begin setting the stage for positive attitudes to have their play:
1. Keep in mind that more options for action are available when we are looking
for the best resolve. And that the most options come to mind when we hold onto
a positive attitude. A positive attitude says, 'let's work this out' and not
'let's fight this out'.
2. Resolve to act for the best resolve of each situation.
3. Remember the phrase 'action-reaction'. Positive actions produce positive
results; negative actions produce negative results.
Happiness in living is our goal no matter what form our outer lives take. No
matter what our career goals are every person, every day wants happiness to
prevail.
Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, continuing for a minute or more.
Think about one of the key phrases from your reading: Positive Attitude,
Action-Reaction, Free Will.
What is your understanding of the idea it represents? How could you apply it to
your life?
Next, do a few minutes of even breathing again and notice how your body quiets
and mind becomes more peaceful. Enjoy this restful state of body asleep and
mind awake.
Say a few appreciations for all the positive parts of your life.
To end the session take a deep breath, stretch, and get up or sleep.
Positive
attitudes
Allow the greatest amount of happiness
To seep into the crevices
And actions of our lives
173. Loosening the Knots in our
Heart Meditation
Article by Susan Helene Kramer – Shuchi
When we leave this life the only thing that we take with us is the content of
our heart. Everything we do in our daily life, everything we do in our whole
life has but one purpose – that purpose
is to open wider, to expand the clear spaces between our egoistic thoughts.
That through these openings unconditionally loving energy is able to flow
upward into our conscious mind giving us the experience of inner happiness.
The flow of unconditional love is so vibrant and energized that it loosens, and
undoes the knots of constricted energy that we have placed in our precious
sensitive heart; the place in our consciousness where we’ve been holding
past hurts.
Unconditional love helps us let go of the unproductive idea that we need to get
certain possessions, or control of a person or people, in order to feel
important, in order to feel happy.
A Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, continuing for a minute or more.
Think about one of the key phrases from the reading: Unconditional Love;
Egoistic Thoughts.
What is your understanding of the idea it represents? How could you apply it to
your life?
After some minutes of reflection go on to thinking in appreciation for those
who add to the joy of life, such as family, friends, and coworkers by their
help and collaborations, service workers in stores, utilitiy
companies, police and firefighters, teachers and volunteers.
Enjoy some quiet moments noticing your calm mind and peaceful body.
Then, to end the session take a deep breath, stretch, and get up or sleep.
When
we leave this life
The only thing we take with us
Is the content of our heart
Article and photo credit of Notre Dame
Cathedral, Paris, France by Susan Helene Kramer
174. Making Memories
Article by Susan Helene Kramer – Shuchi
Events having a strong impact on our emotions, mind and body can make lasting memories.
We can also consciously make memories by willing ourselves to hold an event as
a memory. We do this by noticing many details of the situation we are in, by
observing our physical surroundings –
scenery, our clothing, the furnishings, the people near us, the food we are
eating, and while noticing these things very closely for a period of time make
the affirmation that we will remember these details later.
A few years ago I took a 2 week trip to visit a friend in the wilderness of
Finland. I really wanted to remember as much as possible of this land. I even
made memories of my feelings while there that I can pull out of my mind and
relive as I imagine a hologram might be.
I found through my experiences that we have the capacity to enjoy deeply the
replay of our memories and re-enjoy the events of the past in the present.
This experience helped me to understand first hand that there are no gaps in
consciousness between our past and present.
Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– breathe in 1 count; breathe out 1
count; continuing for a minute or more.
Think about one of the key phrases from your reading: Making Memories,
Consciousness.
What is your understanding of the idea it represents? How could you apply it to
your life?
Now, think with appreciation about a good memory from the past and resolve to
use that happy energy in your daily life now!
Do a few more rounds of even breathing, then take a
deep breath, stretch and rise, refreshed.
In
consciousness there is no time
Closed eyes see events of earlier today
The same as those from yesterday
175. Our Body of Energy
Article by Susan Helene Kramer – Shuchi
Energy is just energy. It is up to us to decide how to use it – emotionally, mentally, physically.
A positive attitude brings in a more intense stream of energy.
Notice that when you want to do an activity, you feel the energy arise in your body, and when you don't want to do something
you feel lethargic. That is the effect of our attitude on our available energy.
Energy also arises in and is stored in our body for our present and future use
by the practice of stilling the body in meditation.
Interaction with another person stimulates the flow of energy. Teamwork seems
to bring a multiplication of results as ideas compound and spiral when bounced
off the other.
A Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, continuing for a minute or more.
Think about one of the key phrases from your reading: Positive Attitude,
Interaction, Teamwork, Meditation.
What is your understanding of the idea it represents? How could you apply it to
your life?
It is handy to keep a journal nearby to write out your new ideas after your
meditation.
Once more, take some minutes to return to your even breathing to calm your body
and mind.
To end the session take a deep breath, stretch, and get up or sleep.
Energy
maintains, sustains
Everything
176. Our Deepest Roots
Article by Susan Helene Kramer – Shuchi
Deep within each of us is our place where no disturbance can exist. Like the
roots of a tree below the ground, secure and steady, our deepest roots channel
our life sap of vital energy into our limbs for interaction in the world.
Our deepest roots are our natural state of peace and bliss. In meditation and
quiet introspection we bore deeply into our internal-eternal Source – consciously widening those life-giving
channels of nourishing contentment and bliss.
The opening channels allow us to integrate peacefulness and balance into our
fast-paced living, taking the edge off our worldly state of frenzy.
Incorporating lovingness into meditation and introspection opens wide the
access to our even deeper universal roots, where we are all interconnected.
Ever-flowing harmony and love energize us completely, allowing us to extend the
branches of our arms into the many leaves of action in our life.
Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, continuing for a minute or more.
Think about one of the key phrases from your reading: Meditation,
Lovingness, Integrate, Harmony.
What is your understanding of the idea it represents? How could you apply it to
your life?
Take time for a visualization of a forest of many kinds of trees; each with
their own shape and beauty.
In your vision let your mind zoom into the ground and
what do you see? A fully intertwined mass of roots - tendrils
interwoven and sharing resources of earth and water.
Now change your vision so you see the people of our planet like the trees and
the roots intertwined in harmony sharing the resources, the living spirit
within every morsel of mother earth.
Open your eyes and end your meditation with a deep breath and stretch!
Roots
set in harmony
Hold us upright
Balanced in everyday living
177. Personal Integrity
Article by Susan Helene Kramer – Shuchi
Personal integrity means living in accordance with our highest state of
consciousness.
We continuously create our reality by our choices, moment to moment – creating and maintaining harmony by
following our conscience and acting for the higher good.
Personal integrity takes courage.
We are being courageous in living according to our conscience when it would be
easy to hide from others that we are not following our conscience.
It is easier to slide down the hill of life, maintaining or digressing in our
current state of consciousness, than to follow the sometimes rocky climb up the
path of what we know is right.
The reward for continually upgrading our personal integrity is that we become
more conscious of our harmonious self-effulgent nature.
Through living with personal integrity others notice that we can be trusted. We
become a trustworthy friend, an asset to our world family.
Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, count 1 breathe in, and continue for a minute or more.
Think about one of the key phrases from your reading: Personal Integrity,
Courage, Upgrading.
What is your understanding of the idea it represents? How could you apply it to
your life?
Keep a journal at your side to jot down your ideas.
End your session by thinking with appreciation on the free gifts of life such
as friendship, caring and acting with integrity. Take a deep breath, stretch,
and get up or sleep.
Integrating
our highest consciousness
Into daily living
Increases our capacity
To experience joy.
178. The Voice of Conscience
Article by Susan Helene Kramer – Shuchi
We each have a personal open line to an 'Advisor'
known to us as our conscience.
We develop a clear and reliable conscience gradually, when, with a caring
attitude, we make repeated efforts to act for the highest good.
We are following our conscience when:
1. Our body feels relaxed;
2. Our mind is content and peaceful;
3. No one else is affected negatively by our action.
It is worth the effort to develop this intimate relationship that always serves
to produce our clearest experience of peace and happiness.
Also, acting for the best resolve we are aware of nourishes our self-esteem. We
feel more in control of our lives knowing that there is a best way to resolve
any situation.
Meditation for Reflection
Sitting or lying still begin even breathing to calm the mind and relax the body
– count 1 breathe in, count 2 breathe
out, continuing for a minute or more.
Think about one of the key phrases from your reading: 'Advisor', Caring
Attitude, Conscience.
What is your understanding of the idea it represents? How could you apply it to
your life?
Take a few minutes while in your quiet space and think back to times you acted
on your conscience, even when you may have wanted to do something differently.
Did you feel a sense of comfort in your mind and body? That is the aim of
acting on your conscience – preserving
harmony in living.
To end the session take a deep breath, stretch, and get up or sleep.
Joy in living is the goal
Of every living human soul
Attained by consistently following
The voice of conscience.
179. Walking Meditation to Unwind
Article by Susan Helene Kramer – Shuchi
When you’re feeling stressed, taking a short
walk may provide just the change of scene you may need to re-energize and gain
a new perspective.
Take a deep breath and stretch out to begin. As you walk along let your arms
swing in opposition to your legs. That means when your
right foot steps forward, your left arm swings forward, and when your left foot
steps forward your right arm swings forward. (See walkers in photo at right.)
Once you are walking begin a rhythmic pattern of even breathing such as this: 2
steps breathe in; 2 steps breathe out; 2 steps breathe in; 2 steps breathe out
and continue.
If you enjoy singing, bellow out a tune. Singing lifts the spirit and is
something to think about other than problems.
The combination of rhythmic breathing, walking with arms and legs in
opposition, and singing is energizing, and gives some minutes of freedom from
stress.
180. Loyalty Meditation
Article by Susan Helene Kramer – Shuchi
Loyalty is sticking with a commitment during ups and downs.
By carrying out what we have said we're going to do we develop strength of
character, which is a big plus to spiritual growth in life. If our goal in
living is to continually be our best, moment to moment, it is essential to
develop our strength in the virtue of loyalty.
Growth on the path toward character perfection and the inherent harmony and
happiness it embodies comes in part by being loyal to those we've committed to,
and the just causes in the world, too.
Meditation
To begin: Sit in your favorite
meditation spot, either on the floor on a cushion with your legs folded in, or
sit up straight in a chair with the soles of your feet on the floor. Fold your
hands in your lap or place them palms up or palms down
on your thighs.
Close your eyes and start even and regular breathing in a pattern such as 2
counts to breathe in, and 2 counts to breathe out. Continue this rhythmic
breathing throughout your session without actually saying the counts.
Breath is a connection between body and mind; controlled breathing regulates
metabolism and calms an agitated mind.
Think about at least one person or pet that you care lovingly about. This puts
the mind in a positive mood and helps us feel more energetic.
Take some minutes to think about the biggest commitment in your life and how
you can increase your loyalty in that direction. Actions born of loyalty carry
the energy needed to continue to help us keep commitments or strive for our
goal; just as snowballs gets larger by rolling along.
Resolve to continue being loyal to what's important in your life. Now sit in
silence for a few minutes enjoying the peace and calm meditation brings to body
and mind.
Finish your session by taking in a deep breath and slowly releasing it. Open
your eyes and write out any new insights in your journal for occasional review.
Now stretch out and go on with your day.
Loyalty shown
Day by day
Gives harmony; happiness
Its full play.
181. Your Meditation Environment
Article by Susan Helene Kramer – Shuchi
Long-time meditators could meditate in the middle of a battlefield, but for
most people the first step in meditating is to create a quiet and peaceful
setting.
Every one of us has an environment 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 cell phone and other ringers. If it's noisy outside, put on some
quiet, soothing music to blur out the outer sounds. Or, wear earplugs or
special headphones that block noise.
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, regular
rhythmic 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
practice meditation well.
Meditating peacefully
Confronting life easefully.
182. Spiritual Living and
Meditation
Article by Susan Helene Kramer – Shuchi
Spiritual living promotes happiness and joy, products experienced during the
actual process of doing good. We may think that
happiness comes after we attain something such as a material possession or
status or wealth. No. When we attain something, we soon want something more. On and on.
We notice that the happiness acquired from attaining a possession doesn't
fulfill us permanently. New wants creep in to the mind soon. Lasting happiness
is experienced from consistently acting with kindness in all our actions, not
with acquiring relationships or objects. By living with the attitude of
kindness and care we are integrating every goal that living a spiritual life is
pointing us toward.
We need to maintain a healthy body and mind to feel happy. Moment to moment our
state of physical health affects our thoughts and conversely, our state of mind
affects the physical sensations we feel in our body.
We contribute to our overall health by holding positive attitudes, taking time
to methodically resolve stressful situations as they present, spending regular
periods in reflection and meditation, and by maintaining our body through
wholesome diet, exercise, bathing, and resting. When we feel good mentally and
physically happiness naturally flows through our lives.
Meditation leads to lasting happiness
Meditation harmonizes the portion of our time we spend in activity.
It provides an opportunity, through lying in deep relaxation or by sitting
still, to really allow loving thoughts and feelings to swell up from our inner
depths, (usually hidden by our fast-paced world), into our conscious mind. Kind
feelings, caring feelings are allowed their time and space. And after
meditation these caring thoughts, having been brought to consciousness, more
easily integrate into our daily living.
Love transcends time and place and dimension. One can feel love for another
whether or not the beloved is near, far, or even gone from physical form.
Real love is concerned for the good, the highest benefit and happiness of
another apart from our own gain from the relationship. We say there are many
forms of love. Actually there is but one form. All true, real love contains
care for another's highest good without thought of reciprocal care.
As soon as we expect love in return we have begun a business, an account. So
much in equals so much out. Selfishness could be said to be the withholding of
love if we felt we were not getting enough return for our investment. So we are
either really loving or we are doing business for another's energy.
Body and Mind are our tools to experiment with in finding out what in life
gives us the permanent joy that we seek. Happiness comes from the balance of
active and quiet time; the taking of the insights brought out from meditation
into the active roles that we play in life. Joy, peace,
happiness, love; finding God for ourselves from within ourselves.
183. Finding Presence in Meditation
Article by Susan Helene Kramer – Shuchi
Meditation is a wonderful way to ground yourself in
the experience of presence. Meditation practice gives you a time and space when
you are alone and willing to look for more than the physical world shows.
The experience of presence gives a panoramic view of the world transcending all
dimensions.
Presence is a harmonious state of being without boundaries to crush in and
restrict one's view, mentally, physically, emotionally or spiritually.
This guided meditation will give you an experience of presence that you can
later reflect on and go back to:
Begin by sitting in a private and quiet spot, either on a cushion or on
a chair. If on a cushion bend your legs in, and if sitting on a chair keep your
back straight and place the soles of your feet firmly on the floor to maintain
balance. Fold your hands in your lap or place them
palms up or palms down on your thighs.
Close your eyes and begin breathing evenly such as one count to breathe in and
one count to breathe out and continue this rhythmic pattern throughout your
meditation. A pattern of even breathing calms the body and mind putting you in
a receptive state to new experiences, without worrying about the cares of the
body.
Now that you are into the rhythmic breathing begin an inner trek up the
mountain. The goal is to go to the top to see the most expansive view. The
trail has been carved out by seekers who have come before and only requires
diligence to stick with the path avoiding rocks and boulders of diversions
along the way. Any pausing only delays the final greater experience of
presence.
The path circle around the mountain and as you ascend the daylight seems to be
getting brighter, caused by less brambles and obstructions to the light beyond.
Each step seems harder as the path becomes steeper closer to the summit. Be
diligent though, keep to the path until suddenly in
the next step the reward us upon you: A panoramic 360 degree view in bright unobstructed
light. Everywhere you turn the horizon is without limits. And more-so you lose
any feelings of limitation in you mental and
emotional states. Your consciousness is filled with joy in the presence of the
infinite view that includes spiritual insight to any problem.
All-seeing is the reward of being present in the moment. Fully enjoy these
moments at the mountain top. You've earned this by being true to the nudging of
your soul to search out its heights and unlimited view.
Take a deep breath in and slowly release it. Keep this consciousness of
presence with you as you go on with your day. And when again sitting in
meditation take the walk up the mountain to enjoy the unlimited vista within,
taking time to think over any problems, open to new solutions.
Eventually in daily life you'll be able to draw upon the infinite presence in a
moment's notice, harmonizing your life when it speeds along too swiftly.
Article and photo credit Susan Helene Kramer; Meditation Mount, Ojai,
California
184. Meditation on the Timeline of
Healing the Soul
Article by Susan Helene Kramer – Shuchi
Verse to begin
Letting go to the process of healing
Is ongoing every moment of every day
Till basking in our innate joy
The joy of our birthright and destiny as humans.
Healing is regaining wholeness
Holiness lies in our wholeness.
So, who is the one healed and who is the Healer?
As we close in on Reality, we see that the Healer and healed are joined; that
our thoughts of love for others heal our soul, also, during the very process of
caring.
This soul self-healing by the 'Self of All' happens when we are energized by
joy. Joy felt in meditation. Joy felt in loving unconditionally. Joy felt in
each moment of personal radiance.
Healing Meditation for Contemplation
Choose a quiet place to sit and begin with even, regular breathing, such as 2
counts to breathe in and 2 counts to breathe out, and continue this rhythm
throughout your meditation.
After meditation take some time to record in a journal
insights that come to you for later review.
Thoughts for contemplation: Healing is usually an ongoing process over what
we experience as a time line.
And with each of us the time line is longer or shorter according to what we
pack into each moment - that is according to the degree of love in attitude,
thought, and action that we pack into each moment.
When we love all with the same unconditional love we feel for ourselves we
experience soul healing.
It is only when burrs of judgement or
self-centeredness are stuck to our personality that we are not fully healed.
Pick off the burrs and our innate Healer shines and pours forth through every
pore of our being. Impediments dissolve away.
Healing occurs when we love with full vibrancy, purging away remaining traces
to experiencing Oneness with the Healer, Oneness with our
Creator-Sustainer-Healer.
When riding down the road, the straighter the route, the quicker we reach our
destination. It is the same in the healing process. When we set distractions in
front of us that keep us from moving directly to our goal, it will take longer
to be healed.
The choice for the direct route, or the circuitous
route to healing is ours.
Healing will occur as a part of our evolution, anyway. The benefit of taking a
direct route rather than set delay tactics in front of us is that we get to be
in natural joy sooner.
We can always put excuses in our pathway to healing, but if we are going to go
for the gold anyway, why not let go of barriers and distractions right now?
Remember that essentially we are pure joy at our core.
Letting go to begin and stay with the healing process is a decision of setting
aside non-productive choices we are making now, or have made in the past.
Replacing non-productive with productive habits is conducive to regaining,
maintaining health.
Article by Susan Helene Kramer; photo credit Susan Helene Kramer, Theo van Rijsselberghe –
Family gathering in an orchard, 1890, Kroeller-Mueller
Museum, The Netherlands
185. Prayer or Reflection Technique
Article by Susan Helene Kramer – Shuchi
This is a prayerful contemplative or reflective
meditation to develop kindness.
To begin, sit straight on a cushion on the floor, or on a chair in a quiet spot
where you will not be disturbed. If you like, have a little altar or table
arranged with inspiring objects such as a lit candle, quartz stone or other
natural gemstones, incense, fresh flowers.
Fold your hands in your lap or place them palms up or
palms down on your thighs.
Calm the mind and body by doing even regular breathing without breath
retention. For example, breathe in for 2 counts; breathe out for 2 counts;
breathe in for 2 counts; and continue this pattern throughout your meditation
session without actually saying or thinking the numbers.
To make the rest of the meditation prayerful begin by asking your inner Source
the way to be kind in mind all the time. Being kind in attitude, thinking and
acting is a method to be secure in happiness.
Your entire prayerful, reverent meditation should be contemplation and
reflection on the qualities and methods of kindness, such as how to be kind,
what the personal, family and worldwide benefits of kindness are.
Finish with a deep breath and stretch out. Take a few minutes to write out new
insights in a journal. I keep a journal and pencil next to my meditation altar.
I also keep paper and pencil at bedside for nighttime inspirations.
Go on with your day, renewed and refreshed.
186. 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.
187. 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.
188. 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
189. 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.
190. 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.
191. 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."
192. Active in Love by Actions of
Love Meditation
Article by Susan Helene Kramer – Shuchi
Love is shown and visible through its fruits, its action. We can be sitting in
a room thinking about loving someone or doing some charity work, but until we
actually act upon it, using energy to make our ideas come about, we don't see
the love.
I love my family. How do they know it? By my service on their behalf, my
listening ear, my smiles at them, my affectionate embraces.
Family is the place to start showing actions of love, then branching out to
friends, community and the greater world.
In the family we show our love by taking care of each other. We show friends we
love them by listening to them and helping out as needed. And the community
feels our love when we participate in improvement projects amongst other
activities.
Let's use this meditation to awaken ways we can show our love.
Begin by choosing a quiet place to sit upright, either on a cushion or a chair.
If on a chair keep the soles of your feet firmly planted on the floor for
balance. Fold your hands in your lap or place them
palms up or palms down on your thighs.
Close your eyes and begin calm regular breathing such as one count to breathe
in and one count to breathe out. Continue this rhythm throughout your
meditation without speaking the numbers.
Think of ocean waves washing against the shoreline, then
receding. Each breath renewing the body with oxygen and
releasing carbon dioxide. If you are meditating in a lush garden you are
really in a symbiotic relationship with the greenery that supplies oxygen and
uses your carbon dioxide.
After of minute of paying attention to your breathing turn
your thoughts to loving action. If you have not been very active in your
community, what can you do to show you care about others beyond your family?
You could join a community service organization,
you'll meet other like-minded people. Your combined enthusiasm can improve the
lives of community members with recreation opportunities, or provide service to
seniors or shut-ins.
Resolve to outreach more to family or community and after your meditation write
your ideas for love in action in your meditation journal.
Quietly say an appreciation for the love you receive in your life.
Finish your meditation by taking in a deep breath and slowly releasing it. Open
your eyes and stretch out. Enjoy you peace and spread it around through
service.
193. Communion Prayer and
Meditation
Article by Susan Helene Kramer – Shuchi
This communion meditation and prayer is appropriate
for those making their First Holy Communion and for nurturing a spiritual
communion at any time.
Sitting comfortably, close your eyes. Let your
thoughts go to the special place of beauty in your heart, where it is light and
warm and always safe.
Begin breathing in and out evenly like this: breathe in 2 counts; breathe out 2
counts; breathe in 2 counts and continue for a minute.
After completing the counted breaths, notice how your mind and body are
relaxing.
Hold fast to this experience, letting yourself go further within to the source
of spiritual love and communion within your Heart of Hearts.
Finally, take a deep breath, open your eyes –
enjoy refreshing peace and harmony.
Little Communion Prayer
Bring my spirit close to Yours
Today and everyday.
Keep me safe within Your Heart
Is all I ask and pray.
Keep all people close to You
Every single day.
Keep all safe within Your Heart
Is all I ask and pray.
Article by Susan Helene Kramer; photo of rose
by Stan Schaap
194. Music Meditation Technique
Article by Susan Helene Kramer – Shuchi
Music transports me to a place where I feel emotion without having to 'think'
new thoughts. It gives my critical and planning faculties a rest; energizes and
inspires; uplifts when I'm feeling out of sorts.
Time: The length of a selection of music.
Preparation: No need to be anywhere special, or in any certain
position, to listen to and reap music's rewards; just a few minutes time. My
personal choice for a music meditation is light classic, but whatever works for
you is great.
I begin, and continue for the whole meditation, to listen to and feel the
tones, dynamics and rhythms of the selection, which take my mind away from
redundant or negative thinking.
It breaks my cycle of thought enough to allow my natural energy to flow freely
again; my body feels warmer; energized.
Even listening to one piece of uplifting music regulates my breathing, when it
is ragged from feeling agitated. I sometimes discover, when agitated, that I've
even temporarily stopped breathing, and my body has tensed up in one position.
Music meditation relaxes my body, regulates my breathing, and seems to calm and
uplift my thinking. And, as these are worthy rewards, aren't a few minutes worth enjoying!
Uplifted
by music
In body, mind, spirit.
195. Tai Chi as an Introspective
Moving Meditation
Article by Susan Helene Kramer – Shuchi
Tai chi movement flows continuously using the whole body as a united force,
while concentrating mentally on the action.
As with forms of dance, such as classical ballet, the center point of balance
and movement begin and draw their strength at the waist area of the body.
The slow, unbroken flowing movements of tai chi require much attention to each
moment. Thoughts are channeled to thinking how to proceed in the pattern,
taking up the space that might otherwise be occupied by stressful thoughts of a
problem at hand.
Tai chi is quiet movement, concentrated movement, non-competitive,
introspective; a way to gracefully regain peace and balance in thinking and
living.
For a person who likes to exercise to regain peace of mind and a balanced
perspective, practicing tai chi may be a good choice. I can be done anywhere,
alone, or with a group.
Here are some videos to get you started that can be ordered from
Amazon.com
Gentle
Tai Chi - Meditation in Motion
Tai
Chi Exercises for Seniors
196. 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.
197. 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.
198. 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.
199. 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.
200. 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
Collection
Six — 201. and beyond http://www.susankramer.com/meditationarticles3e.html
All content
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