Meditation Techniques

Here are two simple meditation techniques.  These are relaxing, safe, and effective for simple stress release.  For getting to the deeper stresses, Mantra meditation is better, but it must be taught in person.

Technique One 

Find a place in your home or garden where you will be undisturbed by people or phones and door bells. 

Clear your mind and visualize yourself in a tranquil environment, possibly out in a beautiful place in Nature.. It could be a landscape near a stream, in the woods, or by a peaceful stretch of beach.

With this image, begin to breathe to these counts:

1 Breathe in on one count.

2 Hold your breath for two counts.

3 Breathe out in one count.

4 Hold your breath for four counts.

Repeat this breathing and maintain the counts for 10 to 20 minutes..

Be relaxed.

Feel the rhythms of your heartbeat and your breathing.

Count to the rhythm of your heart.

Be as one with your heart, be as one with yourself.

As you become more relaxed and your breathing synchronizes with your heartbeats, float into the image in your mind, and explore your landscape. Drift into the calmness of your inner mind and be at peace.

Technique Two 

Sit quietly in an undisturbed place.  Try to keep your back straight.  Take a few deep cleansing breaths to release the surface stress.

Visualize a point of light about 12" above your head and put your attention there for one or two minutes. 

Next, visualize a point of light about 12" in front of your chest, even with the tip of your sternum.  Focus on this point for one or two minutes.

Now visualize a third point of light about 12" behind your back, even with the point in front of your chest.  Focus on this point for one or two minutes. 

These three points of light create a triangle of peaceful energy.  By focusing on these three points one after the other you create sacred, healing, peaceful space in your mind and emotions. 

Eventually, with practice, you will be able to hold your focus on all three points simultaneously. 

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