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Meditation
Articles for Kids
Meditation
Articles for Teens
Adults Collection Six – 201 +
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.
Accepting Dish Washing Meditation 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 |
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.
I’ve 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 don’t 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, you’re 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, you’ll 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. Accepting Dish Washing and other Chores Meditation
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 you’re 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.
You’ll 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 you’ll 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, you’ll know that God Realization, the uppermost goal has dawned.
Hold me in your love dear Lord
And everywhere I go
I’ll strew my path with flowers
Caring acts I’ll 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 you’ll 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.
Let’s 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.
I’ve 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 don’t 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 we’d
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 you’ll 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 don’t 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 let’s 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 soul’s 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 other’s
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 Year’s 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.
Collection One — 1. to 40. http://www.susankramer.com/meditationarticles3.html
Collection Two — 41. to 80. http://www.susankramer.com/meditationarticles3a.html
Collection Three — 81. to 120. http://www.susankramer.com/meditationarticles3b.html
Collection Four — 121. to 160. http://www.susankramer.com/meditationarticles3c.html
Collection Five — 161. to 200. http://www.susankramer.com/meditationarticles3d.html
Collection Six — 201. + http://www.susankramer.com/meditationarticles3e.html
All
content on this site is copyright Susan Helene Kramer
and may not be used in any manner without express written permission.
Email: susan@susankramer.com
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A meditation and yoga practitioner since 1976, Susan, Shuchi, writes on practical spirituality, meditation, yoga,
family and social issues, and dance. Her instructional books are listed at her
web site – http://www.susankramer.com/books.html
page created October 3, 2009; updated August 18, 2011