A Meditation technique
Posted Sun, 12th Jul 2009 at 03:03 pm by Satsang
The following relaxation, visualisation and meditation technique is best used either by someone reading it to you, or by making a recording of it before you start. Once you are familiar with the technique, it is best to stop using a recorded or spoken version as you will begin to pre-empt the instructions and this would defeat the object of the technique. The most important thing to do is enjoy it!
To begin this exercise, you first need to find a place where you will not be disturbed for approximately an hour. Sit in a comfortable chair, make sure the room is warm, as you will be sitting still for the duration of this exercise. Loosen any tight clothing and get yourself into a comfortable position. Make sure the phone is off the hook or unplugged Take as many steps as you can to ensure that you are not disturbed by outside influences.
Now to begin, Close your eyes and beginning at the top of your head, allow your attention to scan your body for any tenseness. Slowly work your way down your body, relaxing any tense areas as you go. Continue this scanning until you reach the tips of your toes.
When you reach your toes, feel the tips of them becoming warm, as a relaxing energy comes into them, feel this relaxing energy working it's way up your feet and into your ankles. Feel your feet relaxing as the energy continues up your legs, relaxing your legs as it goes, then feel the relaxing energy entering your stomach area, and as it travels up your body, feel yourself relaxing more than you ever have before. As the relaxing energy travels up into your neck and head, feel all of the tension wash away as your entire body relaxes deeper and deeper.
Now that you are relaxed, begin counting from 10 down to 1, do this slowly and as you say each number, feel yourself going deeper and deeper into an extremely relaxed state; 10.......9........8.............7................. .6......................5......................... ........4............................3............ ..................2............................... ..............1. You are now more relaxed than you ever thought you could possibly be.
In your minds eye, picture a light in the distance, you feel drawn to this light, you feel it pulling you towards itself, you can see the light coming closer, you feel very calm as this light comes closer, it feels good, you want it to come closer. As you step into the light, you find yourself in a beautiful garden, with fragrant flowers and birds singing in the trees. The sky is blue and the sun is shining. The flowers are of such vibrant colours and their perfume is more beautiful than anything you have smelt before.
You walk leisurely through the garden, listening to the sound of birdsong and of the Warm summer breeze making the leaves on the trees rustle as it gently blows through them. As you walk further into the garden, you see a beautiful crystal fountain in the centre of a green lawn. Around the fountain is a large crystal bowl and at the base of the fountain there are steps up to the bowl. As you reach the fountain, walk up the steps and look into the crystal bowl.
Look at your reflection in the water, see yourself as whole, healthy, vital and energetic. the bowl is large enough for you to step into the water, as you do this, you discover that the water is pleasantly warm, you lay down in the bowl and bathe in this vibrant energy giving liquid and feel it cleansing your being, washing away all of the negativity and revitalising every cell of your body.
You wonder if it is alright to drink the water, it is, as you taste it you are pleasantly surprised to discover that it has a sweet taste, not sugary sweet, but just sweet. As you drink the water, you feel energised, when you have drunk all you desire, you lay back in the water again. While you are bathing in this life giving water, and if you have a question to ask or a problem to solve, ask it in your mind, then allow the thought to drift away into the beautiful blue sky.
When you feel ready, step out of the water, as you walk away from the fountain and through the garden, feel the vitality and sense of wellbeing that has been given to you staying with you. Give your thanks to this Sacred Place and know that you can return here whenever you desire.
As you retrace your steps through the garden, you step through thedoorway of light and you feel yourself coming back to the physical world. Count slowly from 1 to 10 and with
each number, feel yourself coming back into your room, 1....2.....3......4.......5.......6.........7..... .....feel the chair that you are sitting in.....8........9....move your arms and legs.......10....when you are ready, open your eyes and come fully back, keeping the feeling of wellbeing with you.
Om Shanti
To begin this exercise, you first need to find a place where you will not be disturbed for approximately an hour. Sit in a comfortable chair, make sure the room is warm, as you will be sitting still for the duration of this exercise. Loosen any tight clothing and get yourself into a comfortable position. Make sure the phone is off the hook or unplugged Take as many steps as you can to ensure that you are not disturbed by outside influences.
Now to begin, Close your eyes and beginning at the top of your head, allow your attention to scan your body for any tenseness. Slowly work your way down your body, relaxing any tense areas as you go. Continue this scanning until you reach the tips of your toes.
When you reach your toes, feel the tips of them becoming warm, as a relaxing energy comes into them, feel this relaxing energy working it's way up your feet and into your ankles. Feel your feet relaxing as the energy continues up your legs, relaxing your legs as it goes, then feel the relaxing energy entering your stomach area, and as it travels up your body, feel yourself relaxing more than you ever have before. As the relaxing energy travels up into your neck and head, feel all of the tension wash away as your entire body relaxes deeper and deeper.
Now that you are relaxed, begin counting from 10 down to 1, do this slowly and as you say each number, feel yourself going deeper and deeper into an extremely relaxed state; 10.......9........8.............7................. .6......................5......................... ........4............................3............ ..................2............................... ..............1. You are now more relaxed than you ever thought you could possibly be.
In your minds eye, picture a light in the distance, you feel drawn to this light, you feel it pulling you towards itself, you can see the light coming closer, you feel very calm as this light comes closer, it feels good, you want it to come closer. As you step into the light, you find yourself in a beautiful garden, with fragrant flowers and birds singing in the trees. The sky is blue and the sun is shining. The flowers are of such vibrant colours and their perfume is more beautiful than anything you have smelt before.
You walk leisurely through the garden, listening to the sound of birdsong and of the Warm summer breeze making the leaves on the trees rustle as it gently blows through them. As you walk further into the garden, you see a beautiful crystal fountain in the centre of a green lawn. Around the fountain is a large crystal bowl and at the base of the fountain there are steps up to the bowl. As you reach the fountain, walk up the steps and look into the crystal bowl.
Look at your reflection in the water, see yourself as whole, healthy, vital and energetic. the bowl is large enough for you to step into the water, as you do this, you discover that the water is pleasantly warm, you lay down in the bowl and bathe in this vibrant energy giving liquid and feel it cleansing your being, washing away all of the negativity and revitalising every cell of your body.
You wonder if it is alright to drink the water, it is, as you taste it you are pleasantly surprised to discover that it has a sweet taste, not sugary sweet, but just sweet. As you drink the water, you feel energised, when you have drunk all you desire, you lay back in the water again. While you are bathing in this life giving water, and if you have a question to ask or a problem to solve, ask it in your mind, then allow the thought to drift away into the beautiful blue sky.
When you feel ready, step out of the water, as you walk away from the fountain and through the garden, feel the vitality and sense of wellbeing that has been given to you staying with you. Give your thanks to this Sacred Place and know that you can return here whenever you desire.
As you retrace your steps through the garden, you step through thedoorway of light and you feel yourself coming back to the physical world. Count slowly from 1 to 10 and with
each number, feel yourself coming back into your room, 1....2.....3......4.......5.......6.........7..... .....feel the chair that you are sitting in.....8........9....move your arms and legs.......10....when you are ready, open your eyes and come fully back, keeping the feeling of wellbeing with you.
Om Shanti
Total Comments 5
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I's very pleasant and relaxing indeed.Thank you for letting me know about this place, Sats, I can visit it now knowing how to get there.
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Posted Sun, 12th Jul 2009 at 07:20 pm by Emerald111
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I recorded this one and much to my surprise I was able to meditate while listening to my voice. Beautiful images. Thank you for posting. Peace.
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Posted Mon, 13th Jul 2009 at 12:31 am by vivianvoz
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Thank you so much for sharing this, it is beautiful and I will be using this technique for sure.
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Posted Mon, 13th Jul 2009 at 06:46 pm by sedie
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that was amazing. i feel so much better just doing it the first time. thansk sooooo much!
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Posted Thu, 6th Aug 2009 at 08:10 pm by Missalainyous
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Very nice. Thank you.
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Posted Mon, 14th Sep 2009 at 07:36 pm by GDharper
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