Welcome to today’s meditation, 7 days of meditation: day 7, just being. I hope you have been enjoying this series so far. Today is the final day of the 7 days of meditation series, so I thought I’d keep it easy and a little more free form. Some of you may have found the last few days to be quite intense or tiring. Today’s meditation is all about just being, and is very simple. Free form meditation can very liberating and you’ll begin Feeling relaxed and alive. There will be a small amount of guidance, but where your mind goes is up to you. You might like to make some notes when you finish to go over what happened. I do recommend that you go over the previous exercises in order, before you do this meditation. I have also provided some relaxing music if you desire. There is no time limit in today’s meditation, it’s entirely up to you how long it will be Let’s begin
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Welcome to today’s meditation & day of meditation: Day 6, the higher self. Your higher self is one aspect OF yourself. If you’ve ever had a really good idea just pop into your head seemingly out of nowhere, felt suddenly inspired or compelled to take a course of action that turned out to be correct, this is your higher self communicating with you. Your higher self communicates to you in many ways, sights, sounds, thoughts or feelings that lead you in the right direction are all ways that your higher self communicates. Your higher self will always lead you to what is positive for you. Sometimes it is hard to listen and to trust what we are feeling. We tend to analyse it out of existence, only to find that later you where actually correct and that the course of action you were thinking of taking would have been right for you. It take a while to trust it, but if you keep true to yourself and practice you will find it becoming easier. This meditation will take around 30 minutes to complete. Let’s begin Sit or lay in a comfortable position, use pillows, blankets or supports as needed Come to your breath Slowly relax the body, take as long as you wish Go to your sanctuary (7 days of meditation: Day 3, creating an inner sanctuary) When you have arrived at your sanctuary, begin to imagine a stair case descending from the clouds As you do so you begin to sense a loving presence coming down and toward you, it seems very familiar, like someone you’ve known for a long time, as this presence begins to form, notice what it looks like or feels like. It may be human or animal form, male or female or it may just be a light or a colour. As you feel it coming toward you, you notice it is reaching out its hand, you take it without fear, as for some reason, you trust this being As you ascend you can see moments of your life flickering gently around you You come to a room, you are gently ushered to go inside There are many shining books scrolls and pieces of paper. You find yourself being lead to a particular book As you read, the words seem familiar, like something you’ve always know but have forgotten. These words are for you only, spend as much time as you need absorbing the knowledge, if you do not understand ask your new friend for help. When you feel you have finished reading, your friend takes you back down into your sanctuary, you sit together for a while in comfort and thought. If you have any questions ask your friend and listen carefully for answers. Your answers could come any many forms, speech or feelings. When you are ready say good bye to your friend and know that they will always be there when you need them. Slowly come back from the meditation, slowly arise, and go get a drink of water or perhaps a snack. And go on with your day I hope you enjoyed this meditation. Next up, 7 days of meditation: Day 7 Welcome to day 5 of the 7 days of meditation series. Today we will be working with the chakras. You can find out more about the chakras here. As you begin chakra meditation healing, it is important to know that opening your awareness to yourself as Pure Awareness can also increase your awareness of unconscious material that has been beneath the surface for years, and perhaps lifetimes.
At first you may even notice what seems to be an increase in uncomfortable feelings and sensations. However, it is actually your awareness OF the underlying energies that is increasing, not the energies themselves. Healing is a gradual process. There are residues of beliefs in separation that let go layer by layer. And we don’t need to go digging around inside to find out what they are. Just notice what “bugs” you during your daily life and that will reveal to you what is currently directly accessible for you to heal. This meditation will take around 30-40 minutes Lets begin Come in to a comfortable position, you can sit or lay down Allow your eyes to comfortably close, and come down into your breath, into your body (you may wish to try 7days of meditation: Day1, The breath) Scan your body and allow what you don’t need to drift away. Breathe down to where the weight of your body rests, below the base of your spine – to your root - your Chakra of Belonging. Breathe into your Root. Let it soften and gently expand on your breath, taking in nourishment and life force energy. Allow your Root to connect down, down to ground below, deep into the earth. And invite in the colour red – the colour of the earth. Bathe your Root with red: empowering, embodying, grounding you in the ‘here and now’. Let your Root take what it needs. And say the words: “I am here” “I have a right to be here, as I am”, “The Earth supports me”. When you are ready, allow your awareness to move up to your belly, just below your navel – to your Hara - your chakra of emotional intelligence, choice, creativity, movement and pleasure. Breathe into your Hara, let it gently soften and expand on your breath, taking in nourishment and life force energy. And invite in orange – the colour of the setting sun, Bathe your Hara, with orange, balancing, empowering, motivating. Let your Hara be fed and say the words: “I honour my needs” ,“I allow myself to be nourished”. And when you are ready move your awareness up to the soft area below your breast bone, – to your Solar Plexus - your chakra of personal power. Breathe into here, allowing your solar plexus to soften and expand on your breath. And invite in the colour yellow – the colour of sunshine. Bathe your Solar Plexus with sunshine, replenishing, restoring, nurturing. Letting your Solar Plexus take what it needs. As you say the words, “I value myself” “I am enough”, “I am more than enough” “I am worth my weight in gold”. When you are ready bring your awareness up to the centre of your chest - to your Heart – your chakra of self-development and unconditional love. Gently breathe into your Heart, letting it soften and expand on your breath. And invite in green - the colour of spring, or rose pink – whichever feels right. Bathe your heart centre with nourishment, renewal, healing. Let your Heart take what it needs and say the words “I am greatly loved”. “I allow myself to give and receive love freely”. “I am nourished by the power of love”. In your own time, move up to your neck – to your Throat - your chakra of self-expression and personal will. Allow your throat centre to soften, expand and b-r-e-a-t-h-e. Inviting in blue – the colour of sky. Breathe sky into your throat centre, clearing, opening, softening the need for control, freeing self-expression and creativity. Let your Throat take what it needs. And say the words “I hear and speak my truth”, “I express myself freely”. “I allow myself to go with the flow of life”. When you are ready, take your focus up to your forehead - between your eye brows - to your Third Eye – your chakra of wisdom and intuition, gently allowing it to soften, expand, and breathe. Inviting in indigo - the velvety colour of night sky. Bathe your Third Eye with indigo, soothing, balancing, bringing clarity, insight and understanding. Let your Third Eye take what it needs. And say the words: “Everything is unfolding as it should”. Moving up, in your own time, to the top of your head- to your Crown, your chakra of ‘oneness’ allowing your Crown to breathe. And gently invite in a light violet, softly bathing your Crown, balancing, restoring, harmonising. Let your Crown take what it needs. And say the words “I am one with the Universe”. “I am one with the Whole”. When you are ready come back to yourself as a whole, back to the ebb and flow of your breath, back to your centre. Breathe in to your core. And say the words “I am whole”. “I am perfect just as I am”. Allow the energy of the words to bathe your body, mind, emotions, spirit. And take what you need. And, in your own time become aware of the air on the surface of your body. The sounds around you, near and in the distance. Close your chakras down a little - just having the intention is enough. Become aware of the support beneath you. Notice how you feel. And hold yourself with loving kindness, for the beautiful, unique being that you are. When you are ready you can draw this meditation to a close. Slowly rise, give your hands a shake, go and get a drink of water and perhaps a snack and go on with your day I hope you enjoyed todays meditation. Next up- 7 days of meditation: day 6 Welcome to day 4 of the 7 days of meditation series. Today we will be exploring grounding and cantering. When we are ungrounded, we often feel floaty and disconnected, unable to concentrate on simple tasks and may have an overall feeling of tiredness and grumpiness. This meditation is just one of many ways to ground and centre. You can try something as simple as taking your shoes and socks off, going outside and walking on the ground (it feels really good after a long trying day). Perhaps you may like to hold your favourite crystal. Smokey quartz, jet obsidian or jasper (red or brown) are easily found and pleasant to work with.
Not to mention the many, many, other meditations (that’s a whole other post!). But for today we will work on this one. It takes around 40 minutes to complete.
I hope you enjoyed this meditation, stay tuned for 7 Days of meditation: Day 5 Welcome to day 3 of the 7 days of meditation series. In this meditation you will be able to create a peaceful sanctuary in your mind, where you can go anytime you need to relax, let go, solve a problem, achieve a goal or find inspiration. Other benefits from being able to return to your Peaceful Sanctuary at any time you wish include remaining calm when there is conflict in your life, when you feel overwhelmed or when you need some time out to gather your thoughts and gain clarity. Your Peaceful Sanctuary is your own private special place, which is sacred to you. You create it the way you want it to be so that it becomes a shelter for you to seek solutions to your everyday life. This meditation will take around 40 minutes. It might take a littlie getting used to, but the more you practice the better you will become at holding the picture in your mind. Creating an inner sanctuary
I hope you enjoyed 7 days of meditation: day 1, the breath. If you haven’t read it yet please feel free to do so. Remember these exercises are just a base, you can expand upon them if you desire. When you advance a little further you’ll find you will be able to extend your count to 8 or 9 and eventually there will be no need to count at all. Forming these habits in the beginning is a helpful way to achieve a long term sustainable meditation practice. Be kind to yourself and go at your own pace meditation isn’t a competition. Today’s meditation is all about letting go of tension and stress in the body. Now that you’re beginning to get used to being in a calmer state, it is time to concentrate on the tension in your body. Being aware of where you hold stress and softening the body will in turn soften your thoughts and clear your mind. Holding these tensions can be very distracting as they take away from our concentration and our ability to go deeper. When we tune into our bodies, we first notice what is out of balance. It means we spend a little more time each day tuning into how our bodies feels. If we recognise our shoulders are tight, they can release immediately. If we don't recognise it, they stay tight. We only relax when we realise that we're stressed. Although most people meditate by sitting or lying down, we can also become well-attuned to the body while we move. We can tell from the speed and quality of our movements how tense or relaxed we are. This meditation takes between 15 and 45 minutes, depending on how deep you wish to go. And of course how much you have.
7 day meditation series: Our mission I begun this series as a method to help people on their way to forming a sustainable and realistic meditation practice. Some times in our busy lives we lose the connection with ourselves and it can begin to feel as though we are stuck in a loop, day in day out. It can feel like there are just not enough hours in the day and before we know it an entire year has gone past yet again. You will find in this series simple and effective ways to make time for yourself, remember who you are and to put your mind at ease. Remember also, that meditation is not a race! Be gentle on yourself, don’t compare yourself to others and practice, practice, practice! Feel free to go over exercises as many times as you wish, as often as you wish. You may feel you need more time to practice a certain exercise and that is perfectly okay. So, let’s begin! Here are a few tips to get you started. I'll be adding more tips as we go along Find a quiet place: The first tip is to find a place that is bereft of external noise and other sounds or simply a place where you feel well. The more peaceful your immediate environment is, the easier it will be to meditate. Lack of noise of sound will also assist you in building concentration on an object or empty space during meditation. Focus on posture: Posture is an important aspect, and if your posture is incorrect, then it may lead to physical issues as well as unsatisfying meditation activity. It is important to sit straight and comfortably, so don't oblige yourself to sit cross legged. You can sit on a high chair keeping your feet on the floor, or on a meditation seat and keep your knees on the floor. Declare your intention: Before you start meditating, you need to identify your purpose. For example: if your purpose is to understand your inner self, then that should also be the core intention of focus to initiate meditation. Focus on your body: The next step is to shift your focus toward feeling your body. You can start by focusing on your feet and then rise up to the stomach, the chest, the shoulders, the neck, and finally the head. This will not only help in relaxing, but also increase your awareness toward your own physical body. Focus on Breathing: Breathing meditation is the most recommended practice for beginners. The art lies in slowly breathing in (inhaling) and breathing out (exhaling). There are times when your mind would wander away from focusing on breathing, but you need to push your mind back into it and concentrate again. Be neutral toward the content: Sometimes it can be quite challenging to try because focusing brings up many feelings, sensations, images, memories and the mind has the tendency to start thought elaboration. Stay focused on the object and let thoughts come and go. Feel them but engage with them as less as possible. Short-time duration: You need to begin your easy meditation activity with short-time duration, such as 5 minutes or 10 minutes. As you learn to focus, you can increase your time duration gradually by multiples of 5 minutes to 15, 20, 25, and 30 minutes. The best time to practice meditation is in the early morning but you can also practice it in the early evening or prior to twilight. This is just the beginning of your journey. I hope you enjoy it! Stay tuned for 7 days of meditation: day 1, the breath. The breath is our source, our centre, essential for life, the breath is life! Breathing is a natural part of existence, without it, we cease. The first step in healthy breathing is to become aware of how we actually breathe. As our emotions change throughout the day our breath also changes, practically when we are angry or in a physical or mental hurry. When we are caught up in these moments our breathing is usually the last thing on our mind. Deep breathing has a detoxifying effect on the body. A good example of this is when we do physical exercise, we take in large deep breaths, bringing in more oxygen to our bodies, helping our entire system function more Efficiently. Generally, the purpose of breathing meditation is to calm the mind and develop inner peace. We can use breathing meditations alone or as a preliminary practice to reduce our distractions before engaging in meditation
Here are some easy steps to help you become aware of your breathing: Breathing meditation 1. Choose a quiet place, turn your phone and electronic distractions off (It'll only be for five minutes!). Sit in a comfortable position. You can choose the traditional cross legged position or any sitting position you are comfortable in, you can even use a chair, as long as your back is straight to prevent your mind becoming sluggish or sleepy. 2. Slowly bring your attention to your breath, don't try to control it just pay attention to the sensation of your breath flowing in and out of your nose. At this point you may find your mind is rather busy. If you find yourself becoming busy simply come back to your breathing. 3. Now that you are aware of your breath, slowly begin to count to three on each inhale and exhale: Inhale 1...2...3... Exhale 1...2...3... Continue for a few minutes 4. now slowly, as you count 1...2...3, begin inhaling through the nose and exhaling, with your mouth slightly open and relaxed, out of the mouth Inhale through the nose 1...2...3... Exhale out of the mouth 1...2...3... Continue for 1 to 2 mins 5. Slowly begin to breath normally again, become aware of your surroundings, give yours hands a bit of a shake. Slowly stand up. Go and get a drink of water, turn your phone back on and continue with your day You can use these exercises through out the day by simply being aware of your breath, very handy if your upset or becoming angry. Hope you enjoyed this meditation stay tuned for day 2: letting go! |
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