It's a feel good day. Make the most of it.
FALL…the aroma of change Full of harmonious colors Has a perfume of the past Mixed with the coolness of endings A beauty connected To the maturity of letting go.
FALL…the aroma of change Full of harmonious colors Has a perfume of the past Mixed with the coolness of endings A beauty connected To the maturity of letting go.
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Choose and delegate.
MEDITATION AND SPACE
Meditation definition: a devotional exercise leading to a
contemplative reflection—a stillness, a silence. Think of a
meditation of as a space devoid of energy. The space is neither
dark nor light. And it does not have a beginning or an
ending. The type of meditation you practice does not matter
as much as taking a few minutes to quiet your mind.
Meditation will help you to raise your sense of awareness—
allowing you to notice another human being is not a threat
to your ego.
The benefit of meditation helps our physical health as
well as our mental health. Best of all it gives us a moment
to stop and shut out obsessive worries. In this space, we
find a positive link with ourselves. I cannot express the importance
of allotting a slice of time to honor one’s day. In
reality, we practice meditation without thinking about it.
Prayers and even menial tasks are forms of meditation,
being aware of our existence, by listening, and by being
cognitive of our actions one ultimately practices meditation.
The more you meditate the easier and smoother it will
become. Do not place expectations on the results or put
time limits on this exercise. Meditation is not about time or
what you do as much as how you do it. For example, the
days you feel you do not have enough time to formally
meditate, step back and take a deep breath. Hold your
breath until you fill your lungs with air. Release your breath
through your mouth, slowly—feel your warm breath. Contemplate
on the clouds, a tree, a flower, or anything that
gives you a sense of peace. Appreciate each day with a gesture
of thank you. Respect yourself as well as others. Smile!
Smile! Smile! Relish someone helping you. And be open to
new ideas. Always be mindful of how you are treating others
and how others are treating you.
Below are some basic meditation techniques. They will
take a little preparation, and if need be, you may modify
them to your liking. For more meditation techniques, visit
your local book store or library.
MEDITATION RITUALS
Before you begin to meditate, you should feel slightly hungry,
but not famished. Wear comfortable clothing. Walk
around your house and look for a space that feels safe—relaxed.
The room could be dark or well lit. Especially for first
time, turn off the telephone and music. The answering
machine should be shut off as well.
After a few meditation sessions, you will find that
noises and other distractions do not disrupt you. If you the
nervous type, slowly drink some water before you begin.
Recite an affirmation (one word) or a mantra until you feel
comfortable.
The space you pick should be devoid of clutter. If you
cannot get away from clutter, place a tablecloth or a piece
of material over the area. Or position a chair away from the
clutter—toward a corner. You could also look out a window.
This is my rule. As you understand yourself better, do
whatever works for you.
Sit in a comfortable position, either on the floor with
a pillow under you or in a straight-back chair. If you are in
a chair, plant your feet firmly on the floor. Stare at an icon
until you feel relaxed. An icon could be anything from a
candle flame, a picture of a loved one, a religious figure, a
nature scene, or any object that gives you a sense of peace.
Concentrate on your breath. Inhale. Feel the air seep
through your nostrils. Fill your diaphragm. Exhale through
your mouth. Recognize your existence. Repeat as needed—
at least twice. If you prefer, you may half close or close your
eyes. When thoughts pop into your head, observe those
thoughts. Watch them as if you were watching a movie. Do
not make a shrine out of a situation. If necessary, recite a
one word affirmation.
Focus on the space between your nose and your eyebrows—
sometimes called the third eye. Some people may
picture a light in this area—God’s eye—where clear decisions
lay. Inhale and hold your breath. As you are holding
your breath, imagine you are writing the number 3 on a
blackboard. You do not have to see it as much as believe it
to be there. Release your breath through your mouth,
slowly. Inhale again and hold your breath. Imagine writing
the number 2, and then release your breath. Inhale again
and hold your breath. Imagine writing the number 1. Release
your breath.
The number 1 represents you. Picture the one glowing,
growing taller, wider, and larger. You can make it as tall
and as wide as you like. Listen to your heartbeat. Feel your
limbs, stomach, and all parts of your body. Be aware of your
senses. Stay in this state as long as you wish. If your mind
wanders, look at the number one again—make it grow and
glow with a brilliant light. End your meditation by inhaling,
hold, exhale, and slowly count forward 1… 2… and 3.
GUIDED MEDITATION
Follow the meditation technique 1 by counting 3…2…and
1—backward. Blink your eyes as you say 1 and so forth. Do not forget to inhale, hold and exhale
slowly. Feel the life in your warm breath. Listen to your
heartbeat. In your mind, you can be anywhere you would
like to be. Picture yourself in a scene where you feel safe
and free from bondage. Think of the sun shining. Think of
snow falling. Think of sitting in front of a fire. Picture the
waves in the ocean, follow the ripples in a country stream,
the beauty of a dense forest, or any place that gives you joy.
Free yourself. Walk into the warm cloud of the unknow n.
This newfound balance will give you an intelligence
that is bound to dissipate your illusions and—in turn—give
you clarity. End your meditation by inhaling, hold, exhale,
and slowly count forward 1… 2… and 3.
ACTION MEDITATION
Take a pen and a pad with you and find a relaxed space
either inside or outside that speaks to you. Inhale and exhale
with two deep breathes. Express how you feel about
yourself. Be brutally honest and do not rush this process.
Write in lower case letters the person you think you are.
Then write in upper case letters the person you want to become.
It is imperative you feel peaceful and comfortable
with your new self.
Place the pad or paper near a favorite chair, bathroom
mirror, the refrigerator, or a cabinet door that you open
often. Keep the writings in sight for a few weeks or months.
You determine the time limit.
This meditation technique will give you a greater
awareness of self. And it is imperative you make sure your
daily projections match your actions. Think about it. If it
took you years to be the person you are now, what difference
will it make to take weeks or months or years to be in
a better place?
Do not place a chronological time limit on feeling better
about yourself. Enjoy the fact that each conscious moment
releases you from the past and helps you focus on the
present. Do not allow pessimism and negative thoughts to
hinder your process.
FREEING MEDITATION
Investigate why you are driven to hold onto psychological
pain Before you meditate, place a treasured keepsake in your lap—a
crystal, stone, or anything that is small and holds a positive
meaning for you.
Sit in a room alone—preferably dark. Take two deep
breathes, hold your breath for a moment, and exhale
through your mouth. Feel the breath’s warmth. Become
part of your breath. Feel yourself slip into a silent place.
Now write on a piece of paper how a particular sticking-
point muddles your life. A short sentence will do. Feel
the scars connected to your pain. Do not point your finger
or blame anyone. Search within. Observe your thoughts.
Anytime you feel irritated concentrate on the object you
are holding in your lap until you feel safe. If need be, inhale
and exhale three deep breaths.
After you feel relaxed, slowly crumple the paper. As
you crumple the paper say to yourself, “I release myself
from(fill in the blank).” Tear the paper in small pieces, place
them in your hand, and separately throw each piece of the
paper in the garbage—feel the release.
Ask the power of your insights to take you to a better
place. Before you know it, you will be receiving a new
strength. Some sort of message will reveal something to
you. If you cannot comprehend the knowledge you received,
wait… you will know what you must know at the
right moment.
Try this exercise daily for one week. You will feel
stronger and your conflict will become weaker. Slowly, the
darkness of control and conflict will not have the same hold
on you. Know your psychological pain will eventually dissipate
as you open yourself to a new way of thinking. Sometimes
the pains from the past are removed immediately—as
a long shot, give yourself a month.
During a healing process resist putting your life on
hold—have fun and keep active. Even though you may have
a heavy burden or responsibility that does not mean it is
time to stop living. Change your attitude. Take yourself out
on a date and do something you have never experienced.
Attend a book signing. Look in the newspaper. There
are many events going on. Join a church function. It does
not even have to be your denomination. Many churches
have interesting programs. Meet people. Visit an obscure
park. Visit a meditation group or try a new meditation
technique. Exercise, walk to a new place, study new subjects,
travel, or join a club. Ideas are life’s playground—
enjoy.
For those who are shut in, open your mind. Use your
imagination. There are endless ideas in the world waiting
for your discovery—the Internet helps. Love your life and be
comfortable with the person who looks at you in the mirror.
Believe me. Your spirit will show you how to go for it.
NATURE MEDITATION
This is a nature meditation technique. In your backyard, a
park or anywhere there are open spaces, find a rock, tree or
space that gives you solace. Sit and practice the 3…2…and
1 meditation exercise. Exhale and inhale at least twice—
slowly. Allow your breath to flow through your mouth. As
you are doing this, feel the earth, the air, the breeze and
enjoy the sounds around you. Become one with these
things.
Repeat out loud slowly, “I am in a better place and I
love the space I am in. I am no longer making (name a situation)
an important part of my life. I am moving on.” Do
not waste time on rehashing why and what for. Fly like a
bird and explore the world. Feel the universal energy flow
through all things. End the meditation by inhaling, hold,
exhale, and slowly count backwards 1… 2… and 3.
FORGIVENESS MEDITATION
I feel forgiveness is an action. It is not an exercise to “jolly” reality out of the moment. If you
are seeking forgiveness, write a letter or make a telephone call and express your apology. Do not worry about losing your dignity and self-respect. Free yourself. If a person has passed away, write a letter expressing
how you feel. Make a funeral ritual by putting the letter in
a bucket. Burn the letter. As you burn the letter, place your
hands together (in a prayer fashion). Ask for forgiveness.
Speak out loud. “I forgive myself and I would like (name individual)
to forgive me.”
Unclasp your hands and shake them with your palms
facing away from you. Take a deep breath. Forgive yourself.
Douse the ashes with water. Empty the contents on the
ground and cover it will a layer of dirt. Leave the scene
without looking back.
If you do not live in an area where you can burn a piece
of paper, place a slip of paper in a dish and tear it up in tiny
pieces. Note it is better to tear it than cut it with scissors.
After you feel comfortable, place the message into a bag,
seal it tight, and throw it away. Do not bring the message
back into your home. If you feel inclined, ask a trusted
friend to join you in the forgiveness ritual.
VISION BOARD
Take a blank piece of paper (the size does not matter) and
place cut-out pictures with an inscription underneath. Each
picture should reflect where you want to be. Make it upbeat
and fun. For example, you could find a picture that resembles
the new you, a destination for a trip, a promising
goal, or any spiritual fulfillment that gives you joy. Place
the vision board on your refrigerator or anywhere that you
will see it often. As positive changes take place, revise the
vision board.
DORIS ANN'S OBSERVATION:
Feel free to email questions concerning life's journey.
I'll place a dialogue on the web with an answer.
EMAIL: kindredspiritri@yahoo.com
Practicing any form of meditation
Brings you closer to the you...your spirit.
If you have any questions, feel free to mail me.
