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Dear Friend,
May this find you well and happy. ********************************* This is Part 13 of your 18 segment weekly email course which you requested on "THE ART OF MEDITATION" taken from the book by the same name by Robert Elias Najemy which can be found as a pdf ebook at http://HolisticHarmony.com/ebooks/index.asp May you enjoy and benefit from it. ********************************** Important note: Meditation should actually be learned from a meditation teacher who can guide through your various stages. As you work with these guidelines, you should seek out a teacher with whom you can have direct contact. If at any point you feel that your meditation is causing you to feel any problems, then please seek out professional help. Always remember that you and only can be responsible for your physical and mental health. ********************************** OTHER OBJECTS OF CONCENTRATION AND METHODS OF MOVING INTO MEDITATION In the previous chapters we have already mentioned some very valuable "objects of concentration" for our meditation. Here we will mention a few more as well as some techniques or visualizations that you can use in order to move into a meditative state more easily and then begin to focus on your regular object. These introductory techniques are not designed to be meditations in themselves (although in some cases they can be) but rather as a way to develop inner concentration and a spiritual orientation in the mind so that we can then begin to focus on our chosen object of concentration. We will refer to these methods then as "Objects" or as "Methods of moving into meditation" accordingly. You can use them as they suit you best. ALIGNING THE BODY The first step in preparing for any type of meditation is to establish the proper conditions in the body. Assume your favorite position. Make sure the body is comfortable and the spine straight. Then check the key points. The legs, abdomen, are they relaxed? The upper back, shoulders and arms, are they relaxed? Straighten the neck, relax the cheeks, temples, eyes, forehead. Let the spine become even straighter and relax any parts of the body which are still tense. Move on into your meditation. This is common to all meditations. FOLLOWING THE BREATH The breath can be used both as a means of moving into meditation and as an object of meditation. We have already mentioned in a previous chapter how to use slow, rhythmic, deep breathing (especially the Alternate breath with breathing ratio) as a means of increasing and harmonizing the bioenergy for a more harmonious meditation. Here we will focus on the breath as an "Object". We simply watch the breath, as it comes in and flows out. We experience its movement through the nostrils, perhaps down into the lungs and then back up again and out of the nostrils. Or we simply remain focused on its movement in and out of the nostril. We do not control the breath. We do not breath deeply or in some specific rhythm, unless this occurs naturally without intervention. We are simply the witnesses of our breath. If it stops, we simply notice that it has stopped. If it is rapid, we notice that it is rapid. If it is deep or shallow, we just observe this. We make no judgments that "this is good breathing" or "bad breathing". We simply witness without evaluation or judgment or control. This meditation creates a deep peace and can be done even while we are in activity, while working or waiting or walking, we can watch our breath without trying to control it. POSITIVE VISUALIZATION Visualizing positive realities and wishing well for ourselves and others is an excellent way to create a positive mental state conducive for meditation. One can take a few deep breaths or use any method for relaxing his mind and begin to create positive mental images concerning himself, his loved ones, humanity and the world as a whole. One common method of moving to deeper levels of concentration is that used by the system called "Mind Control". We sit with the spine straight and breathe slowly and deeply. After a few minutes we take in a deep inhalation and upon exhaling we imagine the number three to flash on and off in our forehead three times. Then we take another deep breath and with the exhalation we imagine the number two flash on and off three times in our forehead as if there is a screen there. Then we take a third inhalation and on the exhalation we imagine the number one flash on and off three times in the same way. Then we count mentally backwards from 10 to 1 relaxing our body and mind more deeply with each descending number. We can then imagine that we are transported to a place in nature (real or imaginary) which creates a feeling of peace and security within us. We are now in a more relaxed and concentrated state of mind and can effectively visualize, or imagine, the positive realities that are important to us. Before giving a few examples, I would like to point out that it is not necessary to actually be able to see what we are visualizing as you now see this book and your present surroundings (although some people do see with the same clarity when they visualize). It is sufficient to have the idea, the concept or the feeling of what you are visualizing. If you can see it clearly, however, this is fine also. Thus, before focusing on our object of meditation we can send light and love to all of our loved ones, or to people who are ill or have problems, or to peoples around the world who are suffering for some reason. We can imagine yourself changed, transformed in the way we would like to be, with self-confidence, self-acceptance, love for others, inner peace. These positive thought-forms will gradually transform the mind as they sink into the subconscious on a daily basis in this way. They will simultaneously establish a mental atmosphere conducive to meditation. This is an answer to those who ask if they can mix mind control or positive though projection with meditation. The answer is obviously yes, but we must make a distinction between the two. We must know when the projections have stopped and the meditation begins. During the meditation itself, we will not want to make any projections or introduce positive thoughts. We are simply following our object and allowing ourselves to change with it. During the meditation we have no earthly goals, nothing to correct or change or improve. We have trust in whatever changes are occurring as a result of our surrendering to the object and uniting with it. This is the difference between positive projection and meditation. In projecting, we have attachment to certain positive realities that we want to create for ourselves and others. In meditation we surrender to the Divine Will and just flow with the object. In projection, or in prayer, we are asking that creative power of the universe to act on our behalf, to do something for us on the material, emotional or mental level. In meditation we are simply seeking to merge with that power and let it transform us independently of our preconceptions as to how we and the world should be. In meditation we transcend the mind and its preferences and let Godıs will decide what will happen. In projection, and most often in prayer, we ask for what we believe is best. Both prayer and positive mental projection, however are excellent methods of attunement and evolution, and are also valuable as methods of moving into meditation. We will discuss prayer in more detail later. To be continued ******************************** From the book "THE ART OF MEDITATION" by Robert Elias Najemy which can be downloaded as an ebook pdf file or ordered from http://HolisticHarmony.com/ebooks/index.asp ******************************** B> ********* Membership is free and you can access 600 articles, chapters and ebooks for free.Become a Member********* Our Free ezine Claritygreater health, happiness and harmonious relationships. Click to subscribe/unsubscribe to Clarity E-zine May you be well on all levels of your being.
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