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Meditation Sitemap
Meditation
Articles for Kids
Meditation
Articles for Teens
Collection
Six 201 to 250a
Articles teaching adults about meditation, including prayers for special
occasions
|
201. A Tribute to Satya Sai Baba 204. Water Floating Meditation 205. Develop a Loving Attitude Guided Meditation 206. Meditation During Daily Chores 207. Drawing in the Experience of Bliss Meditation 208. Can Meditation Give Me Self Realization? 209. Meditation Is for Everyone 210. Lift Your Vibration by Meditating 211. Finding Direction for What Is Best Using Meditation 212. Meditation to Find Answers 213. Meditating During Illness 214. Meditating While on the Move 215. Meditation at Your Desk 216. Walking in the Light of Meditation 217. Illusion, Meditation, Change 218. Meditate and Follow Guideposts for Living 219. Meditation Plus the Greatest Good Feels Peaceful 220. Bodies Without Borders 221. Complicated Issues and Meditation 222. Controlling Behavior and Meditation 223. Why Am I Where I Am? 224. Where Is Meditation? 225. Experiencing Joy by Reflecting and Meditating 226. Hugging and Meditation Are Nurturing |
227. Combining Hatha and Raja Sutras with Meditation 228. Gratitude Is an Outcome of Meditation 229. When to Change Your Meditation Routine 230. Spring Meditation in the Garden 231. Combining Prayer and Meditation 232. Meditation Is a Towline to the Divine 233. In Deep Meditation Walk Through the Inner Doorway 234. Pope John Paul
II and Pope John XXIII Canonized 235. Meditation Is a Science 236. Moving from Activity to Quiet Meditation 237. The Meditation Garden Within 238. Meditation Can Help Bear Grief 239. Tune into Your Deeper Self in Meditation 240. Meditation and Your Spiritual Spiral 241. Morning Meditation 242. Meditate to Nurture Peace 243. Summer Herb and Meditation Garden 244. Aspirations, Mantras, Meditation 245. Preparing for Evening Meditation 246. Meditate When All Else Fails 247. Ethics, Virtues, Meditation, and Spiritual Growth 248. While Meditating Visualize a Peaceful Life 249. Creative Solutions and Meditation 250. Meditative State of Mind 250a. Meditation Can Spiritually Deepen Relationships |
201.
A Tribute to Satya Sai Baba
Article by Susan Helene Kramer Shuchi
Satya Sai Baba, named at birth Sathyanarayana Raju
was born on November 23, 1926 and died April 24, 2011. He passed away at Puttaparti village in Andhra Pradesh state, India, at the
Sri Sathya Sai Institute of Higher Medical Sciences.
Almost all of Satya Sai Baba's life was dedicated to serving humanity in a way
I would call practical spirituality.
The fact that he became known as the saint who performed miracles of
materialization did not stop his charitable work for humanity, and not just
with spiritual projects, but with health and sanitizing projects.
Here is a story of my experience with Sai Baba's powerful love, which in my
opinion is the force that can move mountains.
In 1978 I was living in Santa Barbara, California and a member of a local sanga of spiritual seekers. One of the members was planning
a pilgrimage to spend time with Sai Baba in India. Upon his return, this man
brought me a packet of sacred ash enclosed in a folded square of paper inside
an envelope that Sai Baba had materialized.
I was thrilled and felt uplifted by the vibration of what I was receiving. It
reminds me of the words of Jesus to the effect that it is your faith that has
saved you.
I kept my packet on my meditation altar until moving to The Netherlands about
10 years ago. At that time I passed the packet of ashes on to my daughter for
her altar. I had received the packet before my daughter was conceived and felt
my developing devotion to Divine Love was instrumental in bringing forth a
spiritually minded child.
I will always be grateful to Satya Sai Baba for coming to me this way to
further open my heart to the love of God through service to humanity.
Don't let rumors of false miracles deter you from reading about and studying
the life of this saint of India. I felt his love reach
out to me to awaken my own path of service to God through humanity.
Here is information on the first book I read and recommend about Satya Sai
Baba. The copy I read belonged to my husband.
From Amazon.com:
Sai
Baba, Man of Miracles by Howard Murphet
202.
Impulse Control Breathing Meditation
Article by Susan Helene Kramer Shuchi
When we stoop to act on the impulse of negative or nasty
thoughts we disturb our bodily peace and harmony.
Negativity or nastiness is our own business and not others' fault as we may
claim to ourselves. We are the only ones disturbing our peace and upsetting our
body. If you find yourself shaking or your body otherwise upset you've lost
your balance.
When we let situations escalate to the point we feel upset we're more liable to
act negatively to those around us. If we were feeling peaceful and calm in the
midst of the same event we would be less likely to blame others.
Instant breathing meditation
This instant meditation is mood and thought changing,
with the aim of regaining your peace of mind and center of harmony, before
exploding into a volcano of negative words and actions.
You can do this without others even being aware of your secret fix.
Wherever you are, whatever you're doing, turn your attention to your breath.
Breathe in and out evenly like this: breathe in 2 counts, breathe out 2 counts,
breathe in 2 counts and continue for at least half a minute.
This interval of calm and control over your actions breaks the train of
negative energy and gives you time to regroup your thoughts.
By regaining your balance you can more easily think through a solution to what
you were frustrated about. It is helpful to write out in a journal a plan of
action to avoid a future negative scene. It is not healthful to raise your
blood pressure with negative or nasty actions.
Some more thoughts: As humans we have developed regions of our brain that
are dedicated to creative thinking, planning and problem solving. When we act
out on negative emotions we are not using those areas, we are using the lower
brain. I've heard the more primitive brain area referred to as our instinctual
brain area, controlling the automatic bodily functions.
Everyone wants to be happy and thinks the way they are acting is the way to get
to that happiness. But this can be so far from the truth if we resort to
negativity or nastiness with others.
It is by maintaining harmonious relationships that we feel happiness and
harmony in our body and peace in our mind. Doing good
in the world takes us away from thinking about ourselves for the moment, and we
find that therein lies the elusive happiness we all want.
Negativity and nastiness play no part in our peace and happiness. When needed,
use the instant breathing meditation to calm down and feel good again, then use your journal to write down ways to resolve the
situation bothering you.
203.
Sri Sarada Devi (1853-1920)
Article by Susan Helene Kramer Shuchi
Ah, dear Holy Mother Sri Sarada
Devi. 100 years ago the world was benefiting by your holy physical presence,
but I have found your work lives on today.
My first contact with the life and story of Sri Sarada
Devi was by visiting the Vedanta Temple in Montecito, California, just south of
Santa Barbara.
The 45 acre temple grounds house 9 Sarada Convent
nuns from the order she established after the passing of her spiritual husband,
Sri Ramakrishna.
While visiting the bookstore on the temple grounds, one of the nuns told me the
name Sarada is a shortened version of Saraswati, the goddess of music.
Sri Ramakrishna and Sri Sarada Devi enjoyed a
spiritual marriage with devotion, but without physical consummation. Each in
their own way followed Spirit's dictates in leading a life that to this day
benefits humanity.
Before Sri Ramakrishna's passing in 1886, Sri Sarada
Devi served her husband and his disciples. It was in widowhood that Sri Sarada Devi came into further prominence by serving more of
the humanity at large.
She did not leave huge volumes of writings, but each phrase was a nugget of
wisdom that will forever stand on its own.
What can we learn from her life of devotion and simplicity? Make every
moment and every act one of meditation.
Sri Sarada Devi's life example has been a constant
reminder to me to be kind and caring every day in every way - to really put the
softness and sweetness flowing from the meditative state to the test in serving
the world with love.
On a personal note, my 5th child, who I named Sarada,
was born 60 years from the date and time Sri Sarada
Devi passed from this life.
Article and photo of Vedanta Temple in Santa Barbara, California by Susan
Helene Kramer
204.
Water Floating Meditation
Article by Susan Helene Kramer Shuchi
On a hot day there is nothing like a cool
dip in the pool or a natural body of water to refresh body, mind and spirit.
Ive lived near a natural
body of water all my life, as a child and young adult on a river and now the
sea, so I know firsthand the rejuvenating power of submersion in water.
To begin your meditation take time to immerse yourself. Do stretching
exercises or swimming strokes to get the kinks out and use up nervous energy. Your
meditation will be the reward.
Ready for the stillness?
Float on your back letting
your body go as you would with a deep relaxation on your back on land. Shake
out your feet and work your way up your body.
Of course you want to stay
conscious so you dont get water in your nostrils.
Extend your arms out to the
sides for balance and move them as necessary while your body is being fully
supported by the water. The back of your
neck and ears will be submersed.
Alternately, lay on your back
on a raft or flotation device. If you are in the sun lather
on enough sunscreen to protect your skin from radiation.
Now begin a period of even
and regular breathing such as one count to inhale and one count to exhale and
continue this rhythmic pattern.
Begin listening to the sounds
of nature, the repeated chirping of birds, buzzing of bees, whatever is in your
environment.
After a few minutes of
relative stillness stretch out, roll over on your stomach and swim for a minute
before coming out to dry off.
The effects of meditating in
water are so refreshing because you almost lose consciousness of your body, you literally take a load off your body and by
relaxing bring peace and harmony to mind.
Even in the ocean you can
relax into a modified meditation and float up and down on the waves. Also if it
is very salty body of water this will aid in supporting you.
Enjoy your time in water
meditation, especially during the dog days of summer. It is a mini retreat
amidst the hub bub of daily life.
205.
Develop a Loving Attitude Guided Meditation
Article by Susan Helene Kramer Shuchi
Attitude supersedes thought so we can see
how important it is to develop a loving attitude if we wish to have harmonious
relationships. And not just with a partner or our family, but with all
creation.
A loving attitude is like a
doorway that opens us to an expanded feeling and point of view in all
situations.
When faced with a situation
where choices for the good need to be made, it is a loving attitude that zeros
in on the best option or resolution. When all concerned have the attitude to
resolve for the best, the right answers float into our consciousness as an
aha moment.
Meditation to develop a loving attitude
Go to your quiet meditation
place and have your journal handy to write out any insights.
Sit on a blanket or cushion
with your legs bent in, or sit upright in a chair with the soles of your feet
firmly planted on the floor for balance.
Fold your hands in your lap
or place them face up or face down on your thighs.
Begin even and regular
breathing like this for example: breathe in one count; breathe out one count;
breathe in one count and continue this pattern throughout the meditation
without actually saying the numbers. Do not hold your breath at any time.
Even, regular breathing is
the tie that binds the mind and body in calmness and steadiness. When upset a
few minutes of this breathing calm both mind and body, so it is a very useful
technique to practice.
Once your breathing is even
turn your thoughts to the phrase loving attitude. Imagine you are on a sailing ship going
through life that is totally controlled by thought. While you are holding a
loving attitude the vessel keeps to an even keel and you are invigorated by the
ride. But, if you let yourself see the negative sides of an issue repeatedly
the keel leans to the side instead of staying upright, and splash, youre in
the water and must struggle to get back onboard.
Reflect that with life being
like keeping the ship of your life on an even keel through a loving attitude
producing positive thoughts, youll be able to stay more comfortably dry.
Now, while your eyes are
still closed practice feeling loving toward a dear one and extend that thought
to the world. Hold onto this feeling when you finish your meditation.
Take a deep breath in and
slowly release it. Open your eyes and stretch out. Write any new insights in
your meditation journal for future reflection.
For the rest of the day
practice holding a loving attitude and gradually let this practice seep into
your relationships.
206.
Meditation During Daily
Chores
Article by Susan Helene Kramer Shuchi
Yes, washing dishes and other daily
chores can seem like a waste of time, because they need to be repeated again
and again.
What makes dish washing
tolerable is holding an attitude of acceptance that it needs to be done and
there is no way around it. It is part of the dues we pay for eating.
Dish washing meditation
Preparation: Scrape and stack
dishes in sink that is filled with soapy water. Let dishes soak.
Later, lift dishes out to side
board leaving cutlery in soapy water. Pour a glass of dish water into any pots
so they will be easier to scrub.
Take a deep breath in and
slowly release it. Immerse hands in soapy water on the next in-breath and while
breathing out begin washing each utensil with complete attention. Keep your
breath easy and even and keep thinking about cleaning the utensils. After each
handful of utensils rinse and stand them up in drain board.
Now lower the glasses and
cups into the soapy water, and again while breathing evenly concentrate
on swishing around inside and on the rims, then rinse and stand open end down
in drain board. Take time to dry and put the cutlery away.
Put the dishes and bowls in
the sink and rejoice that youre probably over the hump. Swish the surfaces, rinse and stand on edge in the drain board to let
gravity pull away the stream of water running off each.
Now dry the outsides of the
glasses and put away. Dry the dishes and stack for the next use.
Immerse the pots in the water
and scrub as needed before rinsing and setting in drain board. While washing,
swishing and scrubbing keep up your even breathing.
Youll find that the regular
even breathing actually brings a state and feeling of calm, so that dish
washing, rather than being a nasty chore, becomes an opportunity for quiet
meditation, reestablishing harmony in the daily routine.
While this at first may read
like a spoof meditation, it points out that even the most distasteful chores
can be transformed into giving a peaceful and harmonious feeling by accepting
they need to be done and breathing evenly throughout.
207.
Drawing in the Experience of Bliss Meditation
Article by Susan Helene Kramer Shuchi
Meditating regularly allows an ever wider
channel of bliss to flow through our lives. It is not limited to the time spent
in sitting but rather, extends outward to encompass more and more aspects of
living.
It is like learning to play an
instrument. For example, when I was about 9 years old I began piano lessons and
it was so difficult to get my fingers to move as the notes were telling me too.
It was at least 3 years before I could pick up an easy piece of music and play
without practicing.
Then I could play for the joy
of it without struggle.
Meditation practice is
similar. At first we struggle to hold our body still,
and maybe deal with pain from holding a position we are not used to. We may get
itches or coughing fits or be tempted to get up and grab a drink or snack;
anything but sit still in silence.
Then after many practices we
notice we can drop into our sitting pose and at once leave body consciousness
and feel instead the peace and bliss that is our eternal divine Self having its say; coming forth to replenish and enliven
us.
To begin your practice find a
quiet and private place to sit with your back held straight. If you are on a
cushion on the floor fold your legs in; if sitting on a chair plant the soles
of your feet firmly on the floor to maintain your balance.
Fold your hands in your lap or place them palms up or palms down on your thighs.
Close your eyes and take a
deep breath in and slowly release it. Then begin even and regular breathing for
the remainder of your meditation. Breathe in one count; breathe out one count;
breathe in one count and continue this rhythmic pattern.
In your mind silently say an
appreciation for the opportunity to sit in meditation and open the doorway to
the infinite bliss.
Turn your attention to
observing the flow of your breath. If your mind strays return it to the task.
Be diligent like practicing the scales on the piano. It is the accumulation of
practice that results in the outcome of flowing in the stream of bliss.
After a few minutes take
another deep breath in and slowly release it, renewed and refreshed to carry on
your day. With time and practice youll reap the reward of being able to choose
actions that lead to harmony rather than discord. Then you can say that
meditation is well worth the time spent in practice.
208.
Can Meditation Give Me Self Realization?
Article by Susan Helene Kramer Shuchi
Maybe you are wondering if the time you spend
in meditation will lead to, or open the door to self
realization. It is a good question, because it is so important in our
journey on earth to make the time to achieve our full human potential.
Meditation clears debris from
our thinking; takes us from self-centeredness to self-giving. And, it is when
our heart is expanding that we grow into our full human nature which is really
part of our divine nature.
Meditation is an inner
journey that has an outer result. We learn more about our expansive nature
while meditating and the possibilities to create good,
by refining our mind and doing kind works in the world.
When we are fully whole in a
caring, kind sense we are realizing our self, our transcendent nature, our godly nature. We could say we are self
realized in those moments.
Meditation does even more
beyond self realization, though. After sitting still
in the quiet and keeping appreciation in our mind repeatedly, we begin to feel
uplifted into a more elevated state.
Then our battery is
recharged, our body is enlivened by the eternal, internal energy flowing
through us that meditation generates.
We are feeling a taste of
what the Divine may feel in loving all of us so fully, that we have been given
the natural world for a lifetime of use in order to grow and become divinely
inspired beings.
Meditation when done with
sincerity can lead to self realization. It is a
blessing that is our eternal reward to enjoy. And, we can achieve this
fulfillment through sincerity of intention, loving thoughts, a quiet time in
mind, combined with good and kind actions in the world.
Stick with your goal of self realization through meditation, and then when the
special moment comes that God enters your life and fills you with bliss, youll
know that God Realization, the uppermost goal has dawned.
Hold me in your love dear Lord
And everywhere I go
Ill strew my path with flowers
Caring acts Ill show.
All will feel your love dear Lord
Your light will radiate through me
Encircling all within your arms
Of Immortality.
209. Meditation Is for Everyone
Article by Susan Helene Kramer Shuchi
Meditation is not limited to any group or
religion, it is for every one of us. In the photo is my aunt known as Sister
Rita, Mission Helpers of the Sacred Heart. She left for her heavenly home on
January 25, 1970 while sitting in the chapel in her morning meditation.
Different
religions may call meditation by different names and use different practices,
but the goal is to lead to the same source, which is communion with the Spirit
of God in all, which may be called the Holy Spirit, the Holy Comforter, Om, the
Amen, Holy Naam, the Holy Vibration, and other names
for the same experience.
Whether
it is through sitting while in contemplation on a verse of the day, or saying
the prayers of a rosary, mantras with a mala, or listening to the rhythm of the
breath, the result is the same, union with our deepest purest Self. The Self
that is not dependent on anything of the physical world for sustenance.
For
ease of communication I will talk about this experience as the Voice of God.
While
sitting quietly and holding loving thoughts the bodily energy continues to
circulate, and because you are awake and not moving it will eventually spiral
up the spine and enliven the entire body. I sometimes begin perspiring with the
increase of heat being generated.
Holding
the intention of love truly and sincerely while meditating ripens the
increasing energy and opens our awareness to the subtle sound of creation,
sometimes described as a rushing river seemingly emanating under the top of the
skull.
When
this soothing and purifying sound comes into your consciousness, suspend
thoughts of contemplation or prayer and just listen. Just listen to this creative
and harmonious force that sustains all creation.
Science
has already shown us that atoms are full of movement. There is nothing standing
still in creation. And by the same
reasoning, no matter what your background or quiet time may be called or include,
the goal of meditation practice is the same for everyone: experiencing the
Divine energy flowing through all.
Use
your time in meditation to align with this fundamental force present in all
while keeping an attitude of love, so that youll fully express your holiness.
Blessed is the Lord in all
I sing praises to his name
Singing will carry me home again
In harmony with the Lord.
210.
Lift Your Vibration by Meditating
Article by Susan Helene Kramer Shuchi
It is said that our bodies are what we
eat, and that as we think so we become.
Lets add to that and say
that our vibration is the composite of what we eat, think, say and do.
To generate a harmonious life
it make sense to vibrate as purely as possible. For example: ingest what is
nutritious; keep a positive attitude; think of the best solution that benefits
the most; refrain from aggression by substituting kindness; speak purely
without putting others down; act with compassion. And to lift consciousness, spend time in meditation.
Meditation is medication for the soul. With the
combination of appreciative thoughts, kind actions and the quiet stillness of
meditation we lay a foundation for a life with a holy vibration.
The day will come when we fly
away from this earth. By achieving a holy vibration in this lifetime we get to
enjoy a foretaste of the heavenly realm to come, as well as enjoying inner
peace and satisfaction now.
Prepare your meditation spot
Choose a place where you will have privacy. Some ideas include a corner of your bedroom or
living room surrounded by a folding screen; a cleared space in the attic; an
outdoor balcony if you live in a warm climate; a bench in the garden. Ive used
these examples at one time or another over the years.
Keep your meditation space fresh. Regularly lay out a clean altar cloth to set a
candle, plants, incense or crystals upon. Keep your meditation beads, rosary or
mala handy, as well as a meditation journal and pen for recording insights.
Store your meditation cushion under your altar along with a light shawl as
sometimes the body cools down while meditating.
Create a schedule to meditate so that it becomes part of your daily routine.
Lifting our vibration through meditation is just as important as a clean diet,
positive thinking and kind actions in daily living.
Make the most of living
By caring, sharing, giving
From the highest most peak
Of your
being.
211.
Finding Direction for What Is Best Using Meditation
Article by Susan Helene Kramer Shuchi
Each meditation session can
be divided into several sections. I like to think of them as supplication,
prayer, contemplation and appreciation, and application.
For instance, by including
different aspects in your time for meditation in the evening you can do a
mental evaluation of the day and plan for the morrow. You can decide what good
came of your actions during the day, and how to change if necessary. It is a
good time to fearlessly face the more difficult issues head on in a calm and
peaceful manner.
Beginning each meditation by
asking your Higher Self for favors or help with resolving issues leaves room in
the rest of the meditation time for ideas to float to the surface on how to
take action.
Following a request for help
a period of quiet and sincere prayer, perhaps using a rosary or mala for your
praying as shown in the photo, purifies the mind and settles the heart into a
receptive mode, for easing into the highest resolve to your issues or carrying
out a plan that has come to mind.
The period of quiet time that follows prayer is the
heart of meditation. Now is the
chance to visit the inner recesses of yourself and
enjoy the peace that comes of a receptive mind willing to do what is needed for
the greatest good. Contemplation and quiet meditation give you the chance to be
still in body while thinking over issues on your deepest level.
Thoughts of appreciation
energize our body to carry out the direction from our Source that arises from
deep within, accessible during our quiet time of meditation.
And what good is meditation
if we dont put the new directives from our cleared mind into action?
Take the energy brought forth
from meditation and make change in the world. Carry out the resolves of your
heart, do what is best for yourself and those in your life making the world a
better place.
If we each listened to the
Voice of God within and went forth in that direction wed really create a
heaven on earth right now.
212.
Meditation to Find Answers
Article by Susan Helene Kramer Shuchi
One way to find an answer is
to relax into a deep meditation. As we sit still the body calms and settles.
Then by concentrating on breathing and saying a mantra we free space in the
depths below the rambling mind to pull out the answer to a problem.
Meditation
Begin by gathering together a
journal and pen to record insights from the meditation. Choose a place where
you will have quiet and privacy. Light your meditation candle and burn incense
if you wish. I like to fill the air with the scent of sandalwood because it is
clearing to me.
Sit on a cushion on the floor
with your legs bent in, or sit on a chair with the soles of your feet firmly
planted on the floor for balance. Keep your back straight but not rigid. Fold
your hands in your lap or place them face up or face down on your thighs.
Close your eyes and begin
even and regular breathing, which means like your everyday breathing. For
example, breathe in one count, breathe out one count, breathe in one count and
continue this rhythmic pattern throughout your meditation.
Do not hold your breath at
any time in your practice. If your thoughts stray during meditation gently
return to following the course of your breaths in and out, in and out.
The photo illustrates the use of mala beads when you use
a mantra. Move one bead forward with each mantra repetition. Coordinate saying
the syllables of your mantra to fit with the even breathing. If your mantra has
2 syllables breathe in on the first and out on the second syllable. If there
are more syllables figure out how to divide them to keep the breathing pattern.
All of this figuring out will
keep your mind busy in a repetitive way to allow the deeper question the space
to work itself out and bring the answer you are needing
to the forefront in your consciousness.
When the mind is calm and one-pointed, answers have
room to swim to the surface of mind without hitting and being delayed by
extraneous thoughts.
After watching your breathing
for a few minutes and saying your mantra if desired ask the question you wish
answered.
Say a few prayers or
affirmations of appreciation for new insights that arise to the surface.
Finish your meditation
session with a long breath in and a matching exhalation. Open your eyes,
stretch out, record your insights in your meditation
journal now, while fresh in your mind.
213.
Meditating During Illness
Article by Susan Helene Kramer Shuchi
Even when we are ill we can adapt
meditation to be a useful tool for relaxing and finding our place of peace.
If sitting in a recliner
arrange yourself so youll be okay if you drift into sleep. Perhaps cover
yourself with a light shawl or afghan as your body may cool down while being
still.
In the background play some
gentle music that you like.
Fold your hands in your lap
or rest them palms down on the armrests of your chair. Close your eyes.
Begin to breathe evenly such
as 2 counts to breathe in and 2 counts to breathe out and continue this
rhythmic pattern throughout your meditation. Keep in mind that breath is the
tie between body and mind.
When we are emotionally upset
a few minutes of regulated even breathing calms our agitation. Even breathing
is our every present stress buster. If you are busy counting your breaths in
and out you are no longer thinking about a stressful situation.
Continue the even breathing
pattern, letting your body relax deeply, but stay awake.
Visualize yourself on a warm
beach with a gentle breeze blowing against your face and the smell of the beach
in your nostrils.
Feel yourself becoming
refreshed by the gifts of mother nature at the beach.
Bask quietly in these thoughts and listen to the waves
lap the shore and a seagull fly overhead. The creatures at the beach surround
and support you in your efforts to rest.
Feel the warm sun gently
radiating you with warmth and comfort.
Now, in your thoughts give an
appreciation for at least one loving person in your life or a dear pet that gives
you unconditional love. Feel yourself giving love and
receiving love.
If you wish, say a prayer of
appreciation for something positive in your life.
For a few minutes imagine
warm life force circulating through your systems as you breathe evenly in and
out. Feel your body expand beyond its physical borders
and enjoy the peace.
Finish your meditation with a
deep breath in and slowly release it. Either drift into sleep or slowly go on
with your activities.
A Little Healing Prayer
As my body rests
With each breath in and out
May I take in and expand with love.
214.
Meditating While on the Move
Article by Susan Helene Kramer Shuchi
This is a meditation for when
you are a passenger traveling, but not the driver. Examples would be in a car,
bus, train, airplane, at any time you have a block of
time when you dont have to be attentive on another task.
Begin by folding your hands
on your lap or resting them palms up or palms down on
your thighs. Place the soles of your feet on the floor for balance. Close your
eyes. To further prepare your body tense up your muscles then let go. Repeat.
Start breathing evenly such
as one count to breathe in and one count to breathe out. Continue this even
pattern throughout your traveling meditation. Do not actually count your
breaths. Let them be the background of the meditation to steady your thoughts
and emotions.
Since you are traveling lets
take that as the theme for this meditation. The journey while living can be
seen a traveling from one destination to another, ever expanding the souls
experience with caring and sharing to grow brighter, more radiant.
As a baby we begin in all
innocence, seemingly perfect already, but with virtuous experiences we only
increase the intensity to love more fully.
Let the inner destination
while traveling help you move toward the goal of growing in radiance, by
thinking how you can help out people and the environment.
Make a plan to do one thing a
day that helps someone besides yourself. In this way
you can come to feel how intertwined we all are in each others lives in the
universe. When we expand and grow in love and radiance we infect those we have
contact with our energy and inspire them to grow and glow, also.
After thinking about this
idea for a few minutes of how you can help out in the world turn your thoughts
to appreciation for what you already have in your life, particularly for your
blessings. The attitude of appreciation lifts our spirits, relaxes our body, clears thoughts so that you can think clearly.
Finish your traveling
meditation by taking a deep breath in and slowly releasing it. Open your eyes
and focus on where you have come, both in your thoughts and positive plans, and
also, on the new scenery you are facing on your journey.
215.
Meditation at Your Desk
Article by Susan Helene Kramer Shuchi
Meditating on virtues is a step
toward learning how to lead a virtuous life. We need to understand what we want
and its benefits before putting our time and energy into it.
Here is a contemplative
meditation to make a beginning on virtuous living:
Begin by choosing a quiet
place to contemplate and meditate where you can write out insights in your
journal as they come to you. I do this kind of contemplative meditation at my
computer desk by setting up a document to write into before I begin. Without a
computer write in a notebook or dedicated meditation journal
Since you will be sitting up,
keep the soles of your feet firmly planted on the floor for balance. I support
my forearms on the arm rests of my computer chair. Open your document or your
journal and date it to begin.
To prepare, close your eyes
and begin even, regular breathing. For example, breathe in counts 1, 2; breathe
out counts 3,4; breathe in counts 1, 2 and continue
this rhythmic pattern without actually saying the counts throughout your
session. Regular rhythmic breathing calms the mind and settles the body, as two
ends of a ribbon brought together in harmony in a pretty bow.
Take a few moments to
contemplate on the virtue you think will assist you in virtuous living. Some
choices could be kindness, caring, sharing, or moderation, forbearance,
steadfastness. Choose the path that you feel you can stick to.
Usually, my choice is
kindness. Every January it is my New Years resolution to be kinder. I find
there is always room for improvement in myself in being kind to others. My
biggest challenge is replying to a short temper with patience and kindness;
maybe the person is feeling ill or suffering in another way, so I make an
effort to return kindness by my words and actions.
After some ideas have come to
you on how to instill your chosen virtue open your eyes and write them out.
This way you can keep track of your progress on a regular basis.
Finish your contemplative
meditation with thoughts of appreciation for all you have in your life. Be sure
to send loving thoughts to at least one person or a pet. Then take those loving
feelings and stretch them out to the world and entire creation. Our home is
more than the property we live on, it is the whole universe and who knows what
beyond.
Take a deep breath in and
slowly release it. Stretch out and go on with your day with the resolve in mind
to act with virtue in your interactions and all you do.
216.
Walking in the Light of Meditation
Article
by Susan Helene Kramer Shuchi
Light of meditation is the experience of enlightenment,
first felt in brief bursts of bliss. The stream of Light is nurtured into
longer periods by deep meditation. Then, down the road one day, we realize we
are always walking in the Light awakened from meditation.
Walking in the radiance or Light of meditation allows us to see clearly. We see
with a sharp and clear mind in order to make decisions, and act on them for the
higher good.
Start with baby steps, arms outstretched to others for emotional and mental
balance, while traversing the uneven terrain of life's ups and downs. As you
make headway on the path of Light balance will come easier, to the point that
your path will be the one that leads to a light resolve for everyone.
Learning to walk the path of Light, of enlightenment, becomes a habit and then
a spontaneous reaction in each moment. For example, when we see a toddler about
to fall, we reach out to steady them, without hesitating.
From meditating deeply and often we become able to act spontaneously for what
is good and right. We live on an elevated plane of consciousness that improves
the world by our presence. Imagine a planet where everyone was enlightened to
the point that only good came from them.
In our personal life, in our own family, we have multiple opportunities to
choose between selfish and generous acts. Family and friends are our testing
ground to see how we are doing on our path to enlightenment.
Cream is a liquid that when churned energetically produces the solid butter.
And we produce that solid state of enlightenment by churning our thoughts and
actions energetically with the goal of reaching the higher good.
Meditate deeply and often to reach a clear state of consciousness, so acts from
enlightenment will light the paths of others in this world. Remember that we
are connected as a family of humanity, brothers and sisters all. Walking in the
Light of meditation uplifts and benefits the world.
Light of meditation
Awaken my dormant senses
That I may clearly see how
To complete the circle of love
In each instant.
217.
Illusion, Meditation, Change
Article
by Susan Helene Kramer Shuchi
Darkness of night is subtly illumined by moon, while brightness of
day is subtly muted by clouds.
As with nature, conditions and situations in our lives are in shades and
gradations. What is not an illusion of change is unconditional love.
To understand and work within reality requires thoughtful introspection and
meditation, followed by action for the highest good. Following our conscience
and acting with unconditional love produces the highest good. It cuts through
the illusions of change, exposing the ever-permanent state that we all have
access to, and in fact live in outside the delusion of illusion: joy and bliss.
Cutting through illusion we can hear our voice of conscience, our inner
guidance. And, keeping a positive attitude while thinking over issues, aligns us with our knowing voice, producing
conscientious plans and actions for the best resolve.
The more we practice being conscientious, the more easily we act
conscientiously, expanding our consciousness of the many shades and gradations
of a situation.
Shadings appear as temporary circumstances. Their illusions of permanence are
shattered with the infusion of our unconditional love.
Spending time in introspection and meditation, when we have doubts, brings more
certainty of a good result. Multiple choices equal opportunities for greater
possibilities.
Shading of reality
Exposed as temporary illusions
By acting conscientiously
Consistently, unconditionally, lovingly.
218.
Meditate and Follow Guideposts for Living
Article
by Susan Helene Kramer Shuchi
Outer guideposts are our lifeline until our voice of conscience
can be followed consistently.
We live for a reason, we are to live reasonably. To effectuate a life lived
consciously in harmony with all, requires us to live each moment for the higher
good.
Outer guidelines are provided by religions and society. In either case, these
guideposts point the way until we learn to make decisions for highest good of
prevailing circumstances consistently and spontaneously.
Harmony in living provides happiness in living. When our actions blend
harmoniously into the whole of circumstances, we grow more conscious of the
underlying harmony of the universe. We become conscious that we are one of the
parts and part of the One. And, that we have a universal role to contribute to
the harmonious functioning of the universe, while we individually grow in
consciousness of our Self.
We develop our conscience more fully, by more and more often following our
inner voice of conscience.
Some methods to develop a strong conscience:
1. Live by the golden rules set forth in religious traditions.
2. Live by the guidelines of society.
3. While living according to religion's or society's guidelines integrate the
reasoning behind these guideposts into each act.
4. Take advantage of opportunities to be kind and caring.
5. Pay attention to bodily signs that reflect if an act is for the best resolve
of the situation.
Feeling relaxed bodily, and at ease mentally are the inner guideposts of an
action aligned with conscience.
Physical and mental stress are the ways our body and
mind reminds us that we are not acting in harmony with the situation.
Regular meditation practice, including a period for reflection, gives us the
time to consider the best resolves to daily conflicts and problems. Meditation
is an oasis of peace to drink from regularly and deeply, quenching our thirst
for direct correct knowledge.
We live best
Harmoniously and happily
By learning to follow our conscience spontaneously.
219.
Meditation Plus the Greatest Good Feels Peaceful
Article
by Susan Helene Kramer Shuchi
Meditating deeply, and living in tune with the greatest good,
nurtures personal peace.
When we meditate deeply we naturally quiet our body and senses. In the
stillness we have a chance to dive into our inner source and resource. Quiet
time is an oasis for refreshing our attitudes, thoughts, and actions - a time
to realign for the greater good in our actions after meditation.
Deep personal peace is the outcome of realignment with the greatest good,
mentally and in action, moment to moment.
Peace is not just something to pray for when sitting still. To experience
personal peace all during the day, we must hold tight to the attitude that we
will act for the greater good of situations we face all day long.
When we are faced with several ways to go, it is our inner voice of knowing
consciousness that steers us to the highest path, which produces the purest result
for the greatest number of people.
It may be tempting to be selfish, but that does not allow peacefulness to wash
over us and bath us in the warmth of an inner glow. Whereas, looking at all the
options for action from a calm point of view, gives us a chance to choose the
purest and happiest way to act.
It is a matter of not disturbing our inner peace by wanting to get something
just for ourselves, at the detriment to others.
Personal peace is our anchor that lets us stay tied to divine love, while at
the same time being happy in the physical and mental worlds.
Time spent in meditation gives us a taste of divine love. It is up to us, by
choosing for the greatest good, to extend feelings of radiant love into our
whole day and remain in a mental state of peace.
Personal peace expands to universal peace, as we more and more often live for
the greater good, moment to moment.
220.
Bodies Without Borders
Article
by Susan Helene Kramer Shuchi
Meditation is an opportunity to experience our expansive selves -
ourselves without restrictive borders. The restrictive borders I'm talking
about are our own physical bodies.
In deep meditation, with the mind fully awake and aware, there comes a state
of being when we don't feel our physical body.
An example of what this is like is the feeling of floating in a pool of water,
or upon the breast of the ocean, and giving bodily support over to the water
below. Then we are making no effort to support our weight, the water takes it
off us. We are awake and aware, but without the weight of our body to hold us
down.
When body consciousness leaves us in meditation it is as if a weight has been
lifted off us. Aches and pains are gone. We are free to mentally soar out into
the boundless universe without borders. By conjuring up loving feelings for
others we are propelled like a rocket into space, the space that we really live
in when we are not worrying about our body with borders.
Unlimited thoughts allow us to grow in radiance if we choose to radiate
lovingly. And being in meditation is the propellant that fuels loving thoughts.
It is when we zoom past and beyond self-centered thoughts that we make space to
become radiant as we truly are and just don't know about.
Once we experience our unlimited radiant selves we find our thought-pattern
growing to include others and the world in our care and concern. This takes
nothing away from ourselves, rather it includes our
consciousness in the radiance, truly a win-win event.
Meditate deeply, allow your consciousness to grow wide, become radiant as your
restriction of bodily borders melt away. And when you return to bodily
consciousness after meditation take your insights with you for practical action
in the world.
221.
Complicated Issues and Meditation
Article
by Susan Helene Kramer Shuchi
Meditation gives you a quiet time to delve deeply into complicated
issues. Your body is quiet and not demanding attention. In fact, after you get
into your meditation you may be relieved of bodily feeling, almost totally. I
describe this as feeling like I'm floating in water - still, relaxed, but fully
awake.
In this state of freedom from bodily bothers you can concentrate directly on
the problem at hand. Begin your meditation by saying an appreciation for what
you have, or a loved one in your life. Then begin even and regular breathing,
such as one count to inhale, and one count to exhale. Continue this rhythmic
pattern throughout your meditation without actually saying the numbers. The
regular breathing calms emotions as well as settling the body.
Now you are ready to turn your attention to the problem you want solved. Start
with what you know and dive in from there. Try not to let emotions come into
play. That is where your rhythmic breathing can help keep you on an even keel.
Look for one idea in your mind about how you could start solving your problem.
Just starting with one idea will open the doorway to seeing more possibilities
ahead of you. Don't be afraid to consider a new idea - you may be on your way
to finding just the solution you need.
Continue considering new ideas as they come up in your mind. After your meditation
take time right away to write down your new insights in your journal.
Meditation is a practical practice that helps us creatively solve problems in
all aspects of living. The more we meditate, the easier it is to slip into a
meditation when you need more solutions.
Finish your meditation with thoughts of thanksgiving for new insights and
outlooks, and send out thoughts of peace and harmony to creation.
222.
Controlling Behavior and Meditation
Article
by Susan Helene Kramer Shuchi
Meditation exists in our centered balanced place. Therefore, when
we are feeling out of sync, a stint of meditation can bring us back into
harmony.
If you are out in public and start feeling out of control, you can
inconspicuously start a pattern of even and rhythmic breathing without anyone
noticing what you are doing. For example, breathe in one count, breathe
out one count, and repeat this sequence till you feel calm and relaxed and able
to think clearly.
While you are practicing regulated breathing - this short instant meditation -
pay attention to the pattern. This takes your mind off the conflict or upset
you are going through.
Breath is a bridge connecting body, mind, emotions. By
stabilizing the swinging bridge of distress through even breathing, you can
think clearly again and feel relaxed.
Trying to Control Another's Behavior
Manipulating others is an upsetting process all around. We first cause
stress in our own mind by thinking how to get others to act as we wish. This
leads to tension in our interpersonal relationships.
How to get beyond controlling and manipulation is by substituting feelings of
respect for how others are living, according to their own instincts and
ambitions.
When we wish someone to come around to our way of thinking, we need to stand
back and see if that is to please our own desires.
The antidote is to nurture others' plans for their lives in a way that promotes
their goals, without thinking what we can get out of their situation.
When we have children it is a temptation to continue trying to mold their
actions as they become adults. And it can be just the reverse, that when we are
adults we may want to try to get our parents to act according to our plans.
To make progress in relieving the personal stress of control and manipulation,
practice periods of meditation. Meditation is the medication that can harmonize
our lives, so we can make progress in our own goals without trying to get
others to act as we wish.
Meditation helps us remember that we are each on planet earth with personal and
planetary missions. And we each get to choose how to walk our path.
Make time for deeper meditations, to come to know that peace and satisfaction
come from within, rather than from gaining possessions, or manipulating others
to do our bidding.
In summary, controlling behavior is a two way street, where we each need
to choose our path without pulling others from theirs. And, that we can remedy
controlling behavior by meditating to find our inner treasure of personal
peace, joy, and fulfillment.
223.
Why Am I Where I Am?
Article
by Susan Helene Kramer Shuchi
Why am I here at this moment in time? It is a question I've asked
myself occasionally over the years, usually brought poignantly to mind when I'm
feeling grief at the loss of a loved one.
Though I don't like to lose people in my life, I take comfort in having known
them for a while. I'm led to thoughts about why any of us are here at our
different locations and stations in particular moments of our lives.
Usually I come to the conclusion that I am where I am at this moment to best be
able to donate my time and energy to my world family. For me, that means using
my talents in a way that supports me and benefits the most people.
At different stages of my life my task at hand was well spelled out. In youth I
went to public school, and prepared for a career in ballet with classes at the
Peabody Institute.
In young adulthood I multitasked by raising several kids and being a dance
specialist. In teaching I realized I could give from my talents to children and
other adults, too. In my middle years I dove into spiritual practices and
ministered, and now in my senior years I'm mostly sitting at the computer
writing books about my experiences from years of teaching dance, meditation,
and yoga.
I'm where I am because each stage of life has pulled from me what I have best
been able to give. And, this is because I've stuck to the attitude that I wish
to share the joy flowing through my life at this and every moment with my ever
expanding consciousness of being a thread in the warm blanket of our world-wide
family.
Why are you where you are at the moment? If necessary, realign your day to
fulfill your path while treading on planet earth. Meditate deeply to search out
and find the true meaning of your life.
224.
Where Is Meditation?
Article
by Susan Helene Kramer Shuchi
The question is - where is meditation? I have come to experience
that meditation is a state and place outside of earthly time. One reason
meditation holds such an allure and mystery is that we can't pin it down as
similar or even in a category with other parts of our world.
The world around us that we perceive through our senses seems to be animal,
vegetable, mineral, air, water, fire. But meditation
does not fall under those earthly attributes.
Meditation can be experienced while we live on earth by slipping into a
reality beyond time into joy.
When we are in the stillness of a deep meditation the first stage we slip into
is the loss of physical body awareness, and that is really freeing. Our
thinking mind remains fully awake and aware but we are not encumbered by
physical sensation.
We are not held back in any way by the time, place, space
continuum of our waking day in the world. Time no longer has a part of our
reality and no influence as far as thinking past, present, future. We step
right out of the box that we keep ourselves in during daily life, by thinking
how the past has made us who we are and what we have to do to improve our
future. No more box.
Meditation is different than the continuum. And then the sweeping feelings of
joy and bliss come take the place of all the restrictions and regulations we
place upon our waking life and what we have done and will do in the world.
Once experienced, joy transforms and even makes the regular compounding events
of life fall into the background. We see that we are much more than all the
elements and restrictions would have us believe.
And in this lightened state of joy we can still be practical, but no longer
caught up in thinking the world will ever be able to hold us back from fully
experiencing our eternal nature. Stepping outside the restrictions of the world
gives us a taste of eternal reality.
Meditate deeply and discover that meditation is where your eternal home is
right now, not some time or place in the future.
225.
Experiencing Joy by Reflecting and Meditating
Article
by Susan Helene Kramer Shuchi
As babies, we see the world around us at face value: shapes,
colors, dimensions. It is only later that we come to feel gratitude for the
unseen but present qualities of love, care, and kindness.
Our growth in consciousness of what is unseen by our eyes and bodily senses is
a natural evolutionary process - a process we grow into through experiences in
living.
Through our emotional thought process, we see that some parts of life are very
real and used by us, even though we can't see them with our eyes. As we learn
by reflection, all in this world that we see and perceive with our senses has a
hidden underlying structure.
Supporting the seen, is a structure unseen. A house
with its walls and floors is an example of the seen supporting structure. If we
knock a hole in the wall we would see much more than just looking at the flat
surface: studs, insulation, plumbing, electric lines and more.
What is visible and useful on the outside of the wall is supported behind
the scenes by more than our eye leads us to believe.
Likewise, our perceptions can become unlimited.
A way to discover our unseen consciousness behind the outer covering of
ourselves and everything, is by going within our mind
in the stillness of self-analysis, reflection, and meditation.
226. Hugging
and Meditation Are Nurturing
Article
by Susan Helene Kramer Shuchi
Hugging and meditation are loving acts. Meditation develops divine
love which we can express with a loving hug. It feels good to be in the embrace
of a hug - to give a hug, and to receive a hug. We are transported back to the
warm feeling and security of infancy when we were fed within the embrace of a
hug, heart to heart.
Today, we are still fed with feelings of warmth by participating in a loving
hug. In interaction with people, pets, and all living forms we feel our
individual self, connected to our infinite, all-encompassing Self. We
experience that we are one of the parts, and part of the One.
While in our bodies let's make use of them by giving hugs spontaneously, and
with intention. This is practical spirituality in action, as it is spiritual to
be kind and caring. Hugging shows we care.
Hugging is physical, mental, emotional, spiritual; all
the parts of us included in a hug. And, it is such a simple act. Hugging takes
us from self-centeredness to Self-centeredness. No one is totally independent
from others or the resources provided by others. In hugging we acknowledge our
interaction and interdependence within creation.
In recognizing our interdependence with creation we feel more kinship and care
for creation, giving us the incentive to be caring with those outside our home,
in community, country, and with our environment. In recognizing our
interdependence we come to feel the whole world as our home, and in this
consciousness we act for the good of the whole world spontaneously.
Hugging one-to-one grows into consciousness that we are interconnected with the
world as a whole. And in world consciousness we feel abundant warmth and
comfort; that warm family feeling on a grand scale.
227.
Combining Hatha and Raja Sutras with Meditation
Article
by Susan Helene Kramer Shuchi
The goal of meditation is to find that we are an embodiment of
supreme peace.
Practices that lead us to be able to have an easeful and joyful meditation are
so necessary for communing with the bliss that resides deep in every one of us.
Hatha prepares the body to sit in meditation, and the sutras of raja give us a
step-by-step analysis of how our mind works, to be able to move forward in a
positive way.
If we keep the helpfulness of this trio - hatha, raja sutras, and meditation
with us always, we can give ourselves a body and mind tune-up as needed to
regain a peaceful outlook.
There is a much used saying that when the student is ready the teacher
appears
The teacher can be a writing or a person. For example,
I was inspired at eleven years old by a priest with an ecumenical outlook, who
lived next door to me for a couple of years. In my late twenties I read Autobiography
of a Yogi by Paramahansa Yogananda,
and was opened to inner joy. Then, at age thirty I met Swami Satchidananda in person, and his presence was enough to
awaken my inner sight to blissful worlds.
After we are inspired and burning with a fire to know about our expanded self
we are motivated to learn all we can, and follow through with practices that
lead us up the rocky mountain path to the expansive view. This is the time we
may choose to clean up our act, reaping the rewards of a selfless life in
service to our highest Self.
It turns out that helping our family and friends, neighbors and the world, is really
helping ourselves, because we are all interconnected.
Over the years I have found this philosophy to be true, it is now deeply
embedded in my life. I enjoy the bliss that comes from living a wholesome life
fine-tuned from hatha, the raja sutras, and meditation.
228. Gratitude Is an Outcome of
Meditation
Article
by Susan Helene Kramer Shuchi
As we use our mind to dissect our inner workings, and experience the
bliss brought up through our time in meditation, we see the inside view of the
universe that is working to support the outside objects visible to our sight.
We come to know and understand, first hand, through meditation, that what is
behind the outer forms is the stuff that supports all we do in the world.
Through meditation we perceive that what is upholding us is energy so vibrant,
that when we consciously perceive its presence, our physical body heats up,
perhaps perspires, and our mind is filled with joy.
From this inner experience of the energy supporting our bodily systems, we take
back contentment and competence into daily living. We come to feel gratitude
ever more fully.
The process of diving within takes us to our depths of joy and harmony. Then,
we can bring this brilliant harmony out into daily living. Combining a positive
attitude that includes gratitude is a built-in place to discover our deeper
selves. It insures that our experiences of living will be the best they can be.
As we use the inner aspects of ourselves in our life, we inspire others to dive
into the depth of their own consciousness within, they
want to be happy and live harmonious lives, too.
As each of us grows in the consciousness of our unseen roots, bringing the
inner harmony into the outer focus, we will become more aware and able to use
harmony for the good of all people on our planet, and everything in our
universe.
The unseen consciousness is ever with us, supporting us. And with gratitude for
the love we feel and share in our lives, we are able to enjoy the richness of
the unseen in the future.
229.
When to Change Your Meditation Routine
Article
by Susan Helene Kramer Shuchi
When your regular meditation schedule no longer is convenient to
slip into, change it. That is a better choice than giving up that meditation
period.
The standard meditation times are dawn, before lunch, before dinner, before
bedtime.
If that has also been your routine, maybe a change of time will get you to
stick to meditating regularly. The main point is to meditate sometime. The
timing of your session is secondary.
Ask yourself what the ideal time slot is that you can stick to. To help get
established, write out your intention to meditate in your daily journal in the
part that is your to-do list. I make the left-hand side of the page my to-do
items, and record the reality of what I do on the right-hand side. Then you can
go back after a few days and look to see if you are comfortably squeezing in
your new meditation time.
Meditation is meant as an aid to recovering and establishing peace and harmony
in your life. If you put off this time, then you're missing an opportunity to
build on the peace that you could be feeling.
Meditation time in itself opens your inner doors of brilliance and creativity,
a means of letting joy seep into your conscious mind. And when you are feeling
joyful in meditation, it bubbles over and flows into the regular aspects of your
waking life.
Experiment with various times when you are looking for a new routine. Give each
a trial period and then select what works for you. If you have been used to
meditating with alone, try group meditation. I love the group energy, I feel
myself part of a large worldwide family.
Above all, stick with your meditation practice until it becomes part of the ebb
and flow of your existence, its benefits ever with you.
230.
Spring Meditation in the Garden
Article
by Susan Helene Kramer Shuchi
With plants awakening from their slumbers and sunlight lengthening
the time of outdoor living, it is an incentive to reawaken a dormant meditation
practice.
As the days warm it becomes a comfortable option to sit outdoors and
contemplate and meditate.
If you have a back garden that would be perfect for meditation. Pick a time of
day when you have that space all to yourself. Perhaps, taking
time just before you begin preparing dinner. The calmness and stillness
of a garden is a place to calm down after a hectic workday. If you have
children let them know you need to be by yourself for five to fifteen minutes,
and that you'll see them when you come back in.
For meditation in the garden it is handy to have a wooden bench where you can
sit with the soles of your feet firmly planted on the ground and your back held
erect. A lounge chair might be too comfortable, sending you to dreamland
instead of meditation.
Try to position your bench so you will be shielded from the neighbors' eyes, if
possible. The next consideration is whether you want to sit in the sun or
shade. A broad-rim hat is useful if you can't avoid sitting in bright sunlight.
Take a shawl or sweater outside to sit on or wear of you begin to cool down
from sitting still. Drink water before you begin meditation, but do not eat
right beforehand, or your body will be putting energy into digestion instead of
taking a time out.
Begin your outdoor meditation with a deep cleansing breath and then close your
eyes and begin even regular breathing. For example, take one count to inhale,
and one count to exhale. Keep up this rhythmic pattern without actually saying
the numbers. Breath calms the body, mind, and emotions, bringing them into
harmony. This is useful after a hectic workday.
Stay with your even breathing and pay attention to each breath. This gives you
a break from thinking about any problems that may have just been on your mind.
During this period note any answers that come to mind and after you go back
indoors record them in your meditation journal.
To finish your meditation take a deep inhalation and slowly
exhale. Open your eyes, stand up and stretch
and think with appreciation for having a place outdoors to meditate.
231.
Combining Prayer and Meditation
Article
by Susan Helene Kramer Shuchi
Prayer and meditation go hand in hand. Prayer is the asking that
comes before the answering in meditation.
Sometime we are reduced to prayer only when we are in dire straits. I sometimes
wonder if we get in trouble just to learn about our roots in the Divine.
When you need to feel the warmth and comfort and have advice flow into your
waking consciousness, take time for a prayer and meditation session: Sit
quietly where you will not be disturbed. Fold your hands in your lap, perhaps
holding a mala or rosary, or lay your hands palms facing up or down on your
thighs.
Close your eyes and take a deep cleansing breath and slowly release it. Then
begin a pattern of even, regular breathing, such as one count to inhale and one
count to exhale. Continue this rhythmic breathing all the way through your
session without actually saying the counts.
Breath is the tie between body, mind, emotions.
Calm breathing calms upset and allows clear thinking to surface.
While breathing evenly, turn your attention to the prayer part of your session.
This is the time to ask for clarity on your issue.
Then sit quietly, meditating, paying attention to the rhythm of your breath.
After a period of time, when you've quieted your body and emotions the best
options will float up to your waking consciousness, ready for you to choose a
course of action. After your session, record options in your meditation journal
for review as needed.
Finish your quiet time with a prayer of thankfulness for new insights, and send
out thoughts of peace to your family, friends, and the world.
Take a deep inhalation and a slow exhalation, open your eyes, stretch out
and go on with your day.
232.
Meditation Is a Towline to the Divine
Article
by Susan Helene Kramer Shuchi
Following the road of meditation takes us to our divine roots once
again. Meditation is like the towline between boat and dock. As we pull
ourselves hand over hand closer to the pier, we gain sure footing on dry land
all the sooner.
While living our daily routine we may seem far away from divine reality, but we
find this is far from true when we take time to dive deeply into meditation.
Though it may take a while to experience bliss, when we do, we realize that
divinity is with us all the time as our home base.
Here we are out in the world, experiencing with the sensory organs, far removed
from the stable bliss of ourselves as aspects of divinity. It sometimes takes
major problems in the mental and physical realms to motivate us to dive inward
to find our eternal anchor, our eternal self.
When we are disappointed enough with the outer world we are ripe to find the
inner source of being. And joyously we can use the towline of meditation to
pull ourselves back to the permanent part of ourselves. Then we realize we are
but extensions of our eternal self, which is firmly placed in the heart of the
divine.
Meditate to realize your divinity
Find a quiet spot to sit where you will not be disturbed. Keep your spine erect
whether sitting on a straight-back chair, or on a cushion on the floor. This
posture keeps you from falling over or dozing. If sitting on a chair, plant the
soles of your feet firmly on the floor.
Place your folded hands in your lap or palms up or palms down on your thighs.
Close your eyes. Begin to regulate your breathing, for example, take an
inhalation on one count, and then an exhalation on one count. Keep us this even
and regular rhythm throughout your meditation. It is not necessary to verbally
or mentally say the counts. Rather, sink into the pattern.
Begin saying your mantra either with or without using prayer beads or a mala.
This steadies your mind and synchronizes your thoughts with the internal and eternal message of your mantra.
Your mantra is your own towline to the divine. By grabbing fast to its
repetition you will reach realization of yourself as one with your divine
roots. Feel the joy of your steady nature of bliss and whenever you need this
period of refreshment, sit for one of these mantra meditations.
Finish your session with a deep inhalation and slowly exhale. Open your eyes
and stretch out, ready to go on with your day, knowing that you may be out in
the world, but all the while also safely in the bosom of Creator Sustainer.
233.
In Deep Meditation Walk Through the Inner Doorway
Article
by Susan Helene Kramer Shuchi
Get ready for an adventure through inner space. That's what it is
like passing through the outer rooms of meditation, and walking out into the
beautiful gardens, bright with sunshine; unlimited sky.
When sitting down in meditation at the beginning you could be mostly
preoccupied with feeling comfortable and carefully commandeering your mind to a
mantra or even breathing.
There comes a time that you pass through these preliminaries and out into the
open vastness within your mind. In a way it is like learning to play the piano,
carefully following the written musical notations. The day comes when you can
set aside the aid of the music book, and play by heart. And that is a joyful
experience that I've had.
All the preparations and beginning stages of meditation lead
to the experience within, that is more open and vast than looking out into the
physical world.
The secret to opening and walking through the inner doorway into your expansive
self is to practice regular meditation, allowing yourself to go deeper over
time.
Set fear of the unknown aside. Let your mind travel the inner corridor into the
unlimited experience within. You will not pass away, you will, rather, pass
into a place that always has the answers you need for living a life in harmony.
Harmony within yourself, harmony in relations with others and
the world.
Go to this place of harmony in deep meditation and draw from the ever-flowing
river of peace and knowledge to bring balance into your life. Always within we
can find the answers we need to pressing questions. Take the time to walk
through the inner doorway in meditation.
234.
Pope John Paul II and Pope John XXIII Canonized
Article
by Susan Helene Kramer Shuchi
Pope John Paul II and Pope John XXIII were canonized, recognized
as saints, on April 27, 2014, by the current Pope Francis in a ceremony at the
Vatican in Italy.
This is an occasion to celebrate, because the world is yearning to become more
spiritually aware. And here we are receiving a double dose of blessings and
speeded up awareness. By taking the opportunity to look into what these two
former popes did with their lives, we can use their examples in our own lives.
Now with the world vulnerable to nuclear attacks we need all the prayers and
blessings possible so we may see clearly, and make decisions that benefit and
do not harm humanity and our natural environment.
When we pray to a saint for blessings or in supplication, we are not asking
that particular saint for help directly. Rather, we are asking that they
intercede with the Divine in granting us a favor, a blessing, a healing. This
is an important point: to realize that all healing comes through the Divine.
For example, intercession is like when a child asks an older sibling to
intercede with a parent to get something or go somewhere. We first usually ask
for help from whom we feel most comfortable.
Saints are known to us by their own strengths, and when we have a need that
matches that strength, that is the saint we are drawn to.
To make a petition, sit quietly in your meditation pose
Choose a place where you will not be disturbed. Close your eyes and say a
prayer of appreciation for what you have in your life. Then mentally state your
petition to the saint of your choice for their intercession with the Divine.
Continue to sit still, and begin a period of even and regular breathing, such
as one count to breathe in, and one count to breathe out. Continue this
rhythmic pattern without actually verbalizing the counts.
While breathing evenly pay attention to the breath flowing in, and breath going out. Concentrate on your breathing to distract
your mind from restless thoughts.
It is in this period that an answer may come up in your consciousness to
resolve your situation. After this meditation write the answer in your
meditation journal for review and action.
Close your meditation with a deep inhalation and exhalation. Open your eyes.
Write out your insights and mentally thank the saint you are praying to for
their intercession with the Divine.
Keep in mind that the saints intercede for us with the Divine, they are the cheerleaders for our cause if it will
benefit us, and the whole world, too.
235. Meditation Is a Science
Article
by Susan Helene Kramer Shuchi
Just as surely as any other natural law weaves its way through
each molecule of existence, so the science of meditation follows the same
science, a spiritual law, too. Meditation follows the science of cause and
effect: What is set in force produces a like result.
The more often we meditate the deeper our perceptions take us. This can
never be in doubt. And in this assurance we reap the faith and courage to
continue our practice.
Meditation is like two plus two equals four, and then some, radiating outward
in all directions as joy and bliss. This happens because the more we experience
our inner nature, the more of infinite nature is
opened to our view, and in time becomes part of our awareness.
Take time to meditate deeply, reap the joy of inner communion, available to
those whose heart is steady and full of love. With a clear mind make the choice
to find the links to your eternal nature. Use the cause and effect law of
practice makes perfect to perfect your entire nature.
Keep your mind clean and wholesome; a positive attitude reaps positive
thoughts; act on the positive and set aside the negative; give yourself time to
meditate deeply every day and uncover the best of yourself.
Show your best side to others as an inspiration. After all, the child emulates
its parents' acts, not just words. Be a child of the
entire universe, aligned with good, enjoying a clearer mind and more bliss in
the joyful state of meditation.
Remember that meditation is following the scientific maxim pervading the
universe which is cause and effect. Do good to reap good.
Align with love and feel loved by the universe as harmony.
236. Moving
from Activity to Quiet Meditation
Article
by Susan Helene Kramer Shuchi
If you have been moving through a set of poses or other physical
activity and wish to quiet down, then gently fold
into a sitting meditation.
Here is how I do this: Begin with your feet parallel and slightly apart,
and arms stretched to sides. While maintaining your balance on one foot, lean
body slightly forward and start to bend your knees while sliding one foot
behind and under yourself, bending your knees more. Continue sliding down to
the floor into a crossed-leg sitting position. That's it. You are now in a
position to begin quiet meditation.
All of life alternates between periods of activity and stillness.
Meditation is on the stillness end after active movement. Then, after
meditation, stretch out and go on with an active part of your day.
The period of quiet meditation can begin with a deep inhalation and slow
exhalation, then regulate into a pattern of even rhythmic breathing. For
example, breathe in one count and breathe out one count. You need not say the
counts to yourself, just keep up the rhythm till the
end of your quiet meditation.
While breathing regularly and evenly pay attention to your breaths. This gives
your mind something to do besides dwell on problems. It is a refreshing and
relaxing break from your busy day.
You may find that after your meditation some thoughts come to you 'on your back
burner' to resolve problems. If so, write them out in your meditation journal
for review and action.
To summarize, meditation is complete stillness within, so is the
opposite of action in the world. Use this quiet and peaceful time to wind down,
refresh, recoup your energy. Then go out into the
world again with a positive outlook, ready to be active once more.
237. The Meditation Garden Within
Article
by Susan Helene Kramer Shuchi
Hidden within myself is a garden, and the way leading to it is
deep meditation. The trail winds upward and circles a knoll, and as I travel
inward the sky lightens from deep to soft blue. The air around me is clear,
rarified. Looking out and around 360 degrees is as if being on a mountain top
with endless views in all directions. But there is no horizon, and I see in all
directions at once, without actually having to turn around.
The atmosphere is warm and very light. I don't feel my physical body, I'm not limited by a body. My awareness extends
infinitely. When I wish a thought to stretch to the ends of the world it is
there instantly.
It is in this garden within that I feel boundless joy and love. I feel
connected to all, one with all. And without the limits of a physical casing I
stretch myself over the abyss to encompass all in myself. I radiate joy. And
here I remain for a space of time till physical feeling and consciousness of my
body return me to everyday life.
Traveling to your meditation garden within
To reach and experience your radiant self, sit in a
quiet place where you will not be disturbed. Cover your shoulders with a shawl
if your surroundings are cool, as your physical body can either cool down or
heat up during meditation. Do your usual opening prayers, any special requests,
and begin even breathing. Then settle into the still portion of your
meditation, where you are listening to your incoming and outgoing breaths, or
listening to the Holy Spirit vibration within.
Allow yourself to slip further into this deeper place. Follow your own path and
enjoy all that you see and feel along the way. If you must have a thought, make
it love for everyone, or those dear to you. Then stretch the elastic cord of
your lovingness outward, further and further until the band breaks, releasing
you into your expansive and unlimited garden within.
Remain in your radiance for a time. Then slowly come back to your physical
awareness, bringing with you a feeling of connection and peace of mind, that lets you know that you are a vibrant part of the
whole. One of the parts and part of the One.
238.
Meditation Can Help Bear Grief
Article
by Susan Helene Kramer Shuchi
In the throes of grief we can hardly be comforted. But if we sit
in meditation and begin even, regular breathing, we can take a respite from
physical, mental, and emotional trauma for a few minutes.
Meditation when grieving
Sit in a quiet place where you will not be disturbed. Keep your spine erect. If
sitting on a cushion bend your legs in. If sitting on a straight-back chair
plant the soles of your feet firmly on the floor for balance. Either way, fold
your hands in your lap, or place them palms up or
palms down on your thighs.
Close your eyes. Begin even, regular breathing, such as one count to inhale and
one count to exhale. Continue this pattern throughout your meditation.
Breath is a connection that regulates the interaction of body, mind and
emotions. When feeling upset or unrest, begin even breathing as just described
to bring harmony back into your life.
For this meditation, pay attention to each aspect of the breath. Listen to your
inhalation, listen to your exhalation. This keeps your mind busy for the time
being, and gives you a break from feeling emotional in your grief.
After a period of time, continue the even breathing, but think with
appreciation for something you do have in your life, such as a person or pet.
Feeling appreciation is a comfort in periods of stress and grief.
To finish your meditation take a deep inhalation and exhalation. Open your eyes
and stretch out.
Now do something you enjoy. Be good to yourself. Use this meditation often
during heavy grief to provide an oasis of comfort for a bit of time.
239.
Tune into Your Deeper Self in Meditation
Article
by Susan Helene Kramer Shuchi
Most of your deeper self is unseen. For example, think of an
iceberg, and how the great majority is floating below the surface with only the
tip visible. And so, when we look in the mirror we see only our physical self
and not our other bodies making up the whole of us, such as mental, emotion,
spiritual.
If we didn't have a discriminative mind we would be more like a rock than a
person. And emotions carry empathy and compassion to help us realize our
intertwining role with people and all in the world.
Our spiritual body, outlasting our bodies of earthly
substance, carry us on our journey of discovering who we fully are in
relation to everything that is on all levels.
Meditation practice is a means to gradually make friends with and get to know
our deeper self, our spiritual self. In meditation we sink deep within and
transcend our thinking and emotional states, enjoying our state of bliss. The
quality of bliss is like a river of harmony, which elates us with goodness and
all the virtues. I find that it is definitely worth it to meditate deeply and
float in the state of bliss.
In a practical sense, a solid experience in bliss supports us through ups and
downs with our physical, mental and emotional bodies. Once we realize spirit is
always a part of us we can turn to it for comfort, and in comfort we rest
easier, freeing our mind to work out problems. A win - win
situation.
To go deeply into meditation sit for longer and longer periods of time, breathing
evenly and easily. Follow the layers of consciousness in, and then further in
over time. Enjoy the respite from cares of the outer world. Make meditation
your friend and ally in your quest to realize and commune with your deeper
self.
240.
Meditation and Your Spiritual Spiral
Article
by Susan Helene Kramer Shuchi
The spiritual calling of each of us is more than personal, it is
at least twofold. We grow in spiritual consciousness as we give personal
service to others. That shows that the personal and planetary service are entwined, like the spiral in the double helix
strand of DNA.
There is a saying that no man is an island and that pertains to spiritual
growth also. If we isolate ourselves and only tend to our self-serving desires,
we are spinning our wheels in place, going nowhere.
Meditation on ways to serve and grow spiritually
Find a quiet place to sit, where you will not be disturbed. If you are sitting
on the floor on a cushion, fold your legs in. If sitting on a chair plant the
soles of your feet firmly on the floor. Either way hold your
back erect. Clasp your hands in your lap or place them
palms up or palms down on your thighs. Close your eyes.
Take a deep inhalation to begin and slowly release it. Then begin an even and
regular breathing pattern, such as one count to inhale, and one count to
exhale. Keep up this rhythm throughout your meditation without actually saying
the counts.
Say an opening prayer or make your supplication now. Then think about how you
can act to relieve another's distress. The act of caring and
following through with action lifts you up while benefitting others. This
is how you make your spiritual spiral go around and up in consciousness, realizing
we are here to help each other while we spiritually grow.
To finish your meditation take a final deep inhalation and
slowly release it. Take a moment to appreciate someone or a pet. Open
your eyes, stretch out, and go on with renewed resolve about how you can help
someone and at the same time spiral upward your spiritual growth.
241.
Morning Meditation
Article
by Susan Helene Kramer Shuchi
If you are a morning person, this may be a good choice of time for
your regular daily meditation. Let's assume that you wake up refreshed and able
to stay awake in a sitting meditation without dozing.
Prepare: After taking care of bathroom needs and washing, finish your grooming, drink some water, but do not take anything
with calories, and dress in fresh loose clothing. All of these routines will
help you transition from sleep into your wide-awake self.
Choose a place to sit that is peaceful this time of day. I have a meditation
place set up in my attic under the skylight. This privacy gives me peace
knowing I will not be disturbed.
Keep a light blanket or shawl nearby to wrap around your back and shoulders if
there is a likelihood you will cool down while sitting. Also, keep a meditation
journal and pen handy to record any insights after your session.
Begin your meditation: If sitting on a cushion bend your legs in. If
seated on a straight-back chair place the soles of your feet firmly on the
floor to maintain balance. Either way, fold your hands in your lap, or place
palms up or palms down on your thighs.
Read a short uplifting verse or say a pray to set the mood and elevate your
thoughts. Close your eyes. Then begin even and regular breathing such as one
count to inhale, one count to exhale, and continue on in this rhythm throughout
your meditation. You don't need to actually say or think the counts, just keep
up the pattern for the duration of your quiet time.
Breath is a link between and harmonizes the workings of body, mind, and
emotion. It is a useful way to calm yourself when upset, or gain control of
your peace when you are stressed.
If you wish, begin mantra meditation, using prayer beads or a rosary. Keep your
beads on your meditation altar or handy in a small box so they are ready when
you wish to meditate. Coordinate your mantra syllables with your breathing. For
example, if your mantra is Om Shanti, inhale on Om, and exhale on Shanti.
Another mantra that is easy to coordinate with the breath is Om Peace. Om, breathe in, and Peace, breathe out. If you use Om Peace you
could add the visualization of breathing in fresh energy, and breathing it out
to the world as a peaceful thought.
Finish your meditation with thankfulness for all you have in your life and a
final wish for world peace. Take a deep inhalation and slowly exhale. Open your
eyes. Stretch out. Go forward with your day with the intention to carry peace
into your activities.
242.
Meditate to Nurture Peace
Article
by Susan Helene Kramer Shuchi
If you could do one activity to nurture peace in yourself and on
our planet what would it be? The answer is meditate.
Just look at the examples given by those who've come before us. Mahatma Ghandi first comes to my mind. I see him sitting on a
veranda spinning thread and feel the emanation of his peace, even from that
thought. That's how powerful thought waves are. And thought aligned with the
highest good of peace for all is the most powerful, a transmitter sending an
unbroken beacon in radiant waves, in all directions.
By meditating with sincere thoughts of love and care for others we are mentally
sending love and care to others. We receive one another's thoughts, so, to nurture
peace send thoughts of peace.
I think of the sparklers we wave in our hands on Independence Day, and this is
the kind of light I see carrying bursts of peace. Each spark
lighting up the night carries a message of peace, and for peace to
continue. It see light as a symbol used for carrying
the message of universal peace.
For example, our sun lights all on our planet without discrimination. All
plants receive its light to create food, people use
its light for warmth and to see the world. We all depend on the sun. And, we
depend on being peaceful mentally, and acting in the world peacefully to
maintain harmony on our planet.
Meditate
If you are having trouble being peaceful, sit in a
meditation and go deeply within to your core of peace. Feel your breathing slow
down and become regular and rhythmic. This is the experience to take from
meditation into the world to promote peace. Be an example in your family and
with all you have contact with during the day. Peace is practical. Peace is the
practical means to create a harmonious world for everyone. Let peace begin with
yourself in meditation, and radiate peace through your actions to the world.
243.
Summer Herb and Meditation Garden
Article
by Susan Helene Kramer Shuchi
Begin by choosing your location. I have a couple I like. First of
all, my back garden because of the privacy it affords. But, I also like my
recently replanted front garden making space for sitting in meditation.
What I did is clear out the ivy from underneath the central Magnolia Susan
tree, and trimmed off the lower branches so about 4 feet high is clear. Then I
laid a brick pathway around the circumference, keeping them about an inch above
ground level.
I have about six feet of garden area across the circle. I filled this in with
25 liters of potting soil, and planted a mixture of herbs and small blooming
azalea perennial bushes. I'm on the 52nd latitude and put in two kinds of mint,
rosemary, basil, oregano, chives, parsley, and cilantro. The azaleas, mint,
oregano, and chives are perennials, so will come up each year without
replanting. The azaleas and rosemary stay green all year. Just a side note: I
noticed that my neighbor adapted my plan, and put in a front garden of mixed
flowers and herbs.
Then I placed two wooden folding chairs outside the circle facing out to the
street with my back to the house. Sitting there I have a photinia
tree and lilac bush between me and the street so I am sheltered from those on
the sidewalk.
Along the outside perimeter of the herb plantings I nestled in a garden Buddha
statue that I backed into a small-leaved evergreen shrub, making an alcove for
the Buddha and facing it toward the chairs. This way it is not visible from the
front street.
My point was to have a pleasant place to sit and meditate without it being a
noticeable activity. I tell you, the smells wafting from the herbs make this an
ideal location for me at midday, with the sun shining down over my shoulder. I
protect my face by wearing a broad-rimmed sunhat.
If there is a heaven I surely hope that it is full of delicious smells such as
a blooming garden and herbs emit. Even as I begin to meditate, my mood is
lifted by the scene and warm smells of summer.
244.
Aspirations, Mantras, Meditation
Article
by Susan Helene Kramer Shuchi
What we're talking about here are a short group of words that
inspire us to feel our best, act our best. They clear the mind of the running
thoughts that keep us in a worldly loop with no hope of becoming our own
shooting star of promise.
Growing up as a Catholic, I often used the phrase "Jesus, Mary,
Joseph" repeated over and over to lift myself into a positive mood. As a
spiritual mentor, my teacher, Sri Swami Satchidananda,
advised me to initiate seekers with a phrase, prayer, or mantra in keeping
with their own faith.
When I was first initiated in a dream by Paramahansa Yogananda he gave me "Father Reveal." Later Sw. Satchidananda initiated me with a mantra with similar
sounding syllables. That was almost forty years ago and to this day I follow
his advice.
If you don't have a spiritual teacher, I advise you to personally pick a short
phrase in a faith or language that uplifts you. Feeling devotion to uncovering
your Eternal Self, you will be inspired to pick words that contain the sounds
suited to your spiritual advancement.
Use your short aspiration or mantra at any time you need to quiet your mind. If
you are in a group situation say it silently without moving your lips. When you
are alone take a few moments to say your mantra verbally. Begin your meditation
with your aspiration or mantra. Feel the energy and power it contains to
transform your mood and thoughts from straight line to creative thinking.
All the universe is composed of energy vibrations,
that means, on the micro level motion is continuous, nothing stays still. Use
your mantra sounds to uplift you into higher thinking, and receive the best
resolve to your situation of the moment. As mantra and aspirations are a prayer
their energy can also be directed toward the good of others and particularly at
this time in history, to world peace.
245. Preparing
for Evening Meditation
Article
by Susan Helene Kramer Shuchi
After a busy day it may take time to settle down to a quiet
meditation.
Prepare for meditation by first washing yourself and dressing in clean roomy
clothes. This ritual washing is like washing your hands before eating, it is a
little ceremony of cleaning and making way for a new experience.
I like to wear loose pants and an over-blouse. This is not the time to be
annoyed by constrictions from your outfit like tight cuffs. I also keep a shawl
or sweater at my side if I think I may get a chill. When the body is still it
can cool down.
Fold a wool or other warm blanket to sit upon, to insulate yourself from drafts
or cold surfaces below your seat. When you are feeling cozy in your seat it is
easier to sit more comfortably.
If you are meditating after a meal, wait an hour to begin your quiet session,
to give your body time to get the major digestion moving along. Otherwise you
may have an uncomfortable time sitting upright. It is okay to sip water before
meditating, but don't drink anything with calories, to avoid your energy going
into digestion mode.
To make the transition from active to the complete stillness of meditation, use
the first few minutes after sitting to read uplifting verses, poetry, or an
inspiring story. This puts you in the mood for prayer. Follow prayer or
supplication with the listening portion of meditation.
When sitting still in meditation begin to observe your breathing. Inhale one
count and exhale one count. Keep up this pattern for the remainder of your
meditation. Regular rhythmic breathing calms and regulates body, mind, emotions. If you came into your meditation feeling agitated
this technique can help bring you back to your usual harmony.
After a period of time go through any inner doorways that you see and enjoy the
wondrous view within. Meditation is a gift to us and we have every right to
make use of it fully. Discover the rich fullness of your inner life, and bring
out these qualities into daily living.
To finish your meditation say an appreciation for the good in your life and
send thoughts outward for world peace.
Take a deep inhalation and slowly exhale. Open your eyes,
stretch out and go forth peacefully.
246.
Meditate When All Else Fails
Article
by Susan Helene Kramer Shuchi
Meditation is the one practice that will not fail you. No matter
what is going on in your outer life, you'll find peace of mind in meditation.
Why?
Meditation requires stillness. And in the physical immobility the mind and
emotions have more of a chance to calm down, too. What happens is that our
native peace arises and lays out the format to absorb stress in its spongy
cushion of quietude.
When I'm having a hard time making sense of a problem or events around me, I
withdraw into my inner sanctum for meditation. In the inner room I find the
answers that I need, to find my place in the cyclone of events swirling in the
waking world.
It is by finding my place and holding on to ethical living that I can slip into
the groove that will lead me to the proper goal.
Action has reaction in kind. It snowballs for better or worse. When we choose
to follow the path for the highest good of the situation and all concerned, we
retain our peace of mind and ability to clearly think through problems.
When in doubt about the direction to follow, take time to meditate. Consider
the options that come to mind and choose that which feels harmonious. Peace is
too precious to knock aside by acting selfishly, and causing disturbance to
those affected.
To review: When faced with a problem and unsure what action to take, sit
in a quiet place and meditate. Allow options to surface in your mind, then
after meditation record them in your journal for review and action. And, live
an ethical life to preserve your sense of harmony.
247. Ethics,
Virtue, Meditation, and Spiritual Growth
Article
by Susan Helene Kramer Shuchi
An ethical person does what is good for the situation. Good ethics
produce good results. An unethical person may have temporary personal gain, but
at the expense of others, and will not grow much spiritually.
Ethics underlie virtues. It does no good to practice virtues if you are
not ethical. To progress towards self-realization requires an ethical basis,
built upon with virtuous living, and the crowning glory of deep meditation.
We learn ethics, good from bad, and how to get along harmoniously, in various
ways, including holy scriptures, rules of behavior at
school, work, and society. Remember the 'golden rule' of doing unto others as
you wish done to you.
On top of maintaining ethics, practicing the virtues gives us an edge in our
spiritual quest. For example, when we share with someone, we feel good during
the act of giving, right in that moment. A virtuous person is welcome and
emulated in society.
Progress on the spiritual path comes when an ethical and virtuous person sits
in meditation. Innate harmony is revealed when the mind is free from the stress
of ways to gain at the expense of others. And in that clear state the deeper
levels of spiritual joy come to mind and emotion. Even the physical body reaps
the reward, by feeling warm and energized in this elevated level of realization
and consciousness.
Make every effort to live ethically and enjoy a fuller sense of unlimited
spiritual connection with others, and the natural world, too. If you find
yourself tempted to act unethically for personal gain, avoid places of
temptation, or those who do not have ethical goals. Others influence us until
we are strong in our own ethical behavior.
In summary, follow the three part plan of living ethically, practicing
virtues, and meditating deeply. Then you'll reap the grand reward of enjoying
your expansive spiritual nature in the midst of daily living. And, your life
becomes a good example for others.
248. While
Meditating Visualize a Peaceful Life
Article
by Susan Helene Kramer Shuchi
The active portion of meditation is an opportunity to visualize a
peaceful life for yourself, stretching out to all.
Visualization comes before realization in most endeavors. And before
visualization a positive attitude sets the scene, provides the background. When
you walk out on a meadow full of wild flowers it is easy to visualize a cozy
cottage being situated there.
In the same way, when we want a peaceful life we must calm ourselves enough to
see ourselves living that way. Meditation is one way to help us bring the
visualization of peace into reality, into daily living.
We have choices and can choose to live peacefully.
A meditation to choose peace
Go to your quiet meditation spot and settle in. Close your eyes and begin even
and regular breathing, such as one count to inhale and one count to exhale.
Continue in this rhythm throughout your meditation, without actually saying the
counts.
After a minute of the even rhythmic breathing look at your inner motion picture
screen. See yourself out on the meadow as described above. See the flowers
bending gently in the breeze. Notice the brightness of the morning sun
reflecting off dewdrops from the night.
Now see yourself absorbing all the peace and tranquility of the meadow flowers
and the warmth of the sunlight giving you reason to adopt a positive attitude.
That is where your peace resides, first on your own inner screen before you can
bring it into your waking life.
Now turn your attention to following your even breathing and inhale the peace
and breathe it out, nourishing your mind and body.
Finally, take a deep inhalation, slowly release your breath, open your eyes,
stretch out, and carry your vision of peace into your life.
249.
Creative Solutions and Meditation
Article
by Susan Helene Kramer Shuchi
Meditation gets us in touch with our expanded self. In addition to
revealing our spiritual nature, another avenue that it opens is our creativity.
We each have the capacity to work out problems. How effective we are includes
our previous input, experiences, and willingness to put various options
together to form a new outcome.
On the spiritual path we see results when creatively helping others find
solutions and get beyond stumbling blocks. While we are helping we feel good
and this gives us the incentive to give and grow through virtues even more.
Like creates like and our acts of kindness and goodness mushroom for ourselves
and through our example for others.
A meditation
To creatively solve a personal dilemma through
meditation begin by sitting in a meditation pose with a journal and pen at your
side. Close your eyes and mentally say a prayer or affirmation for insight.
Begin even and regular breathing, such as one count to inhale and one count to
exhale. Continue this rhythm throughout your meditation without saying the
numbers, just keeping up the pattern.
Now with your rhythmic breathing established and sitting still, pose the
question or problem in your thoughts that you wish to solve. Here is where the
creative part comes in. When you are physically and emotionally calm the waters
of your mind become still and you can see further into issues for answers and
ideas. It is similar to seeing deeply into a body of water that is clear and
calm, as opposed to seeing nothing under a thrashing
surf at the shore.
In the stillness and silence be prepared for new ideas to arise to your
conscious mind, and just let them come to you even if they seem unlikely. It is
in picking and choosing between new thoughts that pull out the creative
solution that will work best for our intent.
Finish your meditation with an affirmation for personal and world peace and
betterment. Take a deep inhalation and slowly release it. Open your eyes and
write your new ideas in your journal before getting up. Stretch out and go on
with your day. You can always develop your creative ideas further by more
meditation.
250.
Meditative State of Mind
Article
by Susan Helene Kramer Shuchi
The term, meditative state of mind, can refer to several ideas.
When someone is sitting quietly and appears to be reflecting we could say they
look meditative. Also, when we are sitting in meditation and slip into that
quiet place of stillness, we are in a meditative state of mind.
An advantage of nurturing our meditative state is that it is the quietest,
while at the same time creative state, where we can draw on new or deeper
ideas. Going into a meditative state layer by layer uncovers more information
that we can bring out for usefulness in our projects.
A meditative state gives us an expanded view of life and circumstances that we
may not see in the regular waking state. We have heard about the different
mental states we all have, such as, waking, deep sleep, dreaming, unconscious, super-conscious.
Meditation is our state of consciousness where we
are physically at rest, while mentally awake.
Not being bothered with physical, mental, and emotional issues gives us the
space to zoom in like a rocket launched into inner space, a place where there
are no boundaries to our thinking.
By spending time in meditation we become adept at going deeply within at a
moment's notice. For example, I lived at Yogaville,
Virginia, for a year. After meditating regularly in the LOTUS, Light of Truth
Universal Shrine, even as I would start to sit in meditation pose I would enter
the inner light where we all abide without limitation as spiritual brothers and
sisters. It was joyful that my time in meditation paid off in being able to
commune spiritually with expanded consciousness so easily.
In summary, take time to develop your meditative state to creatively
solve problems, and also enjoy the feeling of communion in your spiritual state
with others on the planet now, and those who have gone beyond.
We come from expansive spirit
We live in spirit even while in physical form
We return to expansive spirit without physical form
And in a meditative state
We can be conscious while in all forms.
250a.
Meditation Can Spiritually Deepen Relationships
Article
by Susan Helene Kramer Shuchi
When a relationship is deep, it is bathing in the ever-present
waters of spirit. Meditation can both increase our capacity to swim in
spiritually deep waters, and commune with like-minded souls in those depths.
When conscious of our expansive spiritual nature, whether we are in deep
meditation, just returning from meditation to the everyday world, or feeling
the joy of spiritual communion right while going about our everyday life, we
come to know that we are essentially part of the same root-structure of God.
For example, an oak tree has multiple limbs, representing each of us.
The limbs connect to the trunk, representing the one all-pervading spirit
supplying energy to the limbs. And the trunk has a huge root system anchored in
the ground, representing our Creator and Sustainer, providing all creation with
the necessary elements for form and survival.
Meditation to consciously deepen relationships
Find a quiet and private place to sit in meditation. Fold your hands in your
lap and close your eyes. Begin breathing evenly such as one count to inhale,
and one count to exhale. Keep up this regular rhythm throughout your session
without actually saying the numbers.
Regulated even breathing ties the body, mind, and emotions
together as one harmonious unit. It allows the body to remain still and
quiet while the mind remains awake and active.
Take advantage of this meditative state to fill your mind with thoughts of
peace and send them out in waves to the creation. Allow your mind, emotions,
and body to feel joy welling up from your spiritual depths. Enjoy. Be en-joined with all your loved ones in these moments. Dive
deeply into your Source and come back up through the trunk of existence
refreshed and feeling part of the wholeness of all.
Come back to your waking self slowly with thoughts of love for the depth and
expansiveness you and others are, realizing none are separate,
rather all are rooted in the Eternal.
Take a deep inhalation and slowly exhale. Open your eyes and stretch out. Go
forth into your life peacefully and joyfully, feeling warmth in communion with
all.
Beginning
Steps in Meditation 1. to
40. http://www.susankramer.com/meditationarticles3.html
Meditation Tempers Ups and Downs 41. to 80. http://www.susankramer.com/meditationarticles3a.html
Contemplation and Meditation 81. to 120. http://www.susankramer.com/meditationarticles3b.html
Benefits of Daily Meditation 121. to 160. http://www.susankramer.com/meditationarticles3c.html
Meditation and Our Deepest Roots 161. to 200. http://www.susankramer.com/meditationarticles3d.html
Meditate
to Find Answers 201. to 250a. http://www.susankramer.com/meditationarticles3e.html
A
Heavenly Garden in Meditation 251.
to 300.
http://www.susankramer.com/heavenlygarden.html
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on this site is copyright Susan Helene Kramer
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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; January 28, 2016