Simple Steps to Meditation
Find a secure and comfortable place in which you can relax every part of your body. Objectively, lying prone is not recommended. It easily induces sleep. A recliner is my favorite place for meditation, especially the electric recliners that can place you in a position of comfort and keep you there when your body shifts position.
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My days of sitting in the lotus position, holding my back erect for an hour or more are over. After twenty-five years of studying and practicing meditation, I do not feel that mastering meditation takes twisting your knees in a position that feels as if they will break.
Even more nouveau riche than my sage predecessors, I use a cell phone application called Insight Timer. I set the cell phone for the total amount of time I want to meditate. For example: one hour.
The Insight Timer allows me to create an interval bell for every few minutes. I program the bell to ring three times every five minutes.
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You can regulate the volume of the interval bells, so that you do not have to worry about the bell disturbing your meditation. Set it loud enough to keep you aware, but not too loud to frighten you.
The goal of the interval bell is to keep your conscious mind awake, without waking your physical body. Keeping the body asleep and the mind awake is the direct path to enter into the observer mind or the awakened mind, which is where all creative thought abides.
In this place you can learn to reach out from the finite and use your God-given creative energy to change the mainframe of your mind. You can recreate a world that has power, truth, prosperity, love, and voluminous amounts of joy.
You can also use this observer mind to set in motion new ideas from your thoughts and dreams, like seeds being planted into the earth. (I will introduce this theory, in depth, as we learn to use Creative Thought, moving forward) .
Once you have all of your meditation space set up and your Insight Timer ready, begin your meditation.
Set an Intention
Before you begin to relax your body, set a divine intention. Some examples of intentions are listed below. (Notice that all intentions are written or spoken in the present tense.) You can write your own intentions, once you understand the concept. Below are a few examples:
- As Wisdom, I am already directed to truth in this meditation;
- Spirit God is all wholeness, strength, and abundance. I recognize all of these attributes in myself now;
- Divine Mind works inevitably through me to will and to do that which I am thankful to contribute to the world through my talents; and
- All of my negative feelings show me my human fears, so that I can resolve my disbelief and walk toward oneness with God.
Going Deeper into Meditation
After you speak your initial intention aloud, make sure that you have a shorter, more concise version of that same intention to repeat to yourself when the interval bell rings on the Insight Timer. Repeat the shorter version, internally, without speaking aloud, as not to awaken your body.
As, your thoughts wander during the first and second interval bells, you may want to have this shorter affirmation memorized to repeat to yourself when the bells ring.
Some examples of shorter affirmations are below:
- I am successful and prosperous now.
- Divine love draws together and holds together those who belong together.
- I am one with all attributes of God.
- I am a mirror of the Divine now.
This is one very simple and effective way to meditate. Everything in this meditation is completely mapped out. You really cannot do this incorrectly.
Using Meditation to Answer Questions
Another option for meditation is to take an issue or a problem and ask yourself these questions, before you get quiet and meditate:
- How do I feel when I consider what just happened to me?
- Do I believe that I should try to let go of this feeling?
- Could a delicate gift exist in the recognition and reparation of this feeling or problem?
As you move deeper into your meditation, relax your body. Feel as if your skin is melting into the chair! This may take five minutes, about the same time you have set for the first interval bell.
When you hear the first bell, stop controlling your body and your breath completely. Sit or lie as still as you are able to and wait for your body to breathe on its own volition. As you do so, you automatically begin entry into the observer mind.
Release from controlling your legs, arms, feet, hands, and even your eyelids. Begin to let each part of your body feel disconnected from your brain. As you do this, you move deeper into the observer side of the brain, which is the pathway to the Divine, Infinite Mind.
Once there, your intention is to sit in the silence between between your breaths, waiting for answers, insights, and a metaphoric download of spiritual wisdom.
The Subconscious Speaks in Pictures
The brain speaks in pictures, not in words. You will find it easier to create a dynamic picture of what you want to manifest during these silent moments between the breath.
So, if you want to settle your mind on a beautiful scene of the beach, or imagine yourself painting a picture, singing a song in the shower, taking a walk in a forest—any of these images will keep your human brain quiet, during the space between the interval bells.
A Simple Trick: Keeping the human brain from talking to you is no easy feat. One way to keep your brain from chattering is to imagine that everything that you hear in your brain gently becomes an image, as if you are watching yourself or your thoughts on a movie screen.
So, you may hear yourself think, “I have to get to the grocery store tomorrow to buy milk!” Instead of focusing in on the whys and hows of that chore, simply imagine standing inside of a store. Create the clearest image of buying milk at the grocery store, as if your dream were on a movie screen in your mind.
The idea, here, is to take what is the actual human thinking process—the words themselves—and move them to the dreaming side of the brain by substituting images for words.
Seeing anything manifest as a picture from a thought uses the observer mind. So, you automatically move back into meditation, simply by taking the words in your brain and changing them to pictures.
Meditation is the ability to release your thinking from the body, by slowly letting go of the control of every instinctive movement, even breathing. Your body lets go of your finite brain and releases into the Infinite Mind in these moments.
Guided Meditation or Self-Hypnosis
Many people use guided meditations narrated by adept yogis or masters of hypnosis to help move toward a meditative place. If you decide to begin with a recorded, guided meditation to start your work, I would recommend using the same set up as I have described above. Even use the Insight Timer, because most beginners will fall asleep during a guided meditation.
Just remember, if you choose to begin with a prerecorded, guided meditation, this is just one way of meditating. You may want to experience the other kinds of meditation that change your mind and life through creating your own dreams.
In the moments just as your mind regains consciousness is the time when you may receive important insights. You may get clear pictures of what you need to do as the next step toward changing your current story. During this time before awakening—just before the last bell chimes on your Insight Timer, you will have the most clarity in mind and thought.
You, also, may see a vision or imagine an idea during, or after, a meditation. Visions simply manifest as dreams while you are awake enough to experience and remember them. These dreams, sometimes, will be pertinent, and, sometimes, do not appear to have any basis in reality.
However, just because you do not understand what you saw in a dream, does not mean that you will not, someday, know why you saw that particular vision.
So, write down in a journal what is pertinent to you when you awaken from a clear dream. Journalling is an auspicious way to reflect on intentions that you have set. Then, you may gain perspective on those effects with the aid of discernment and possibly from the help of someone more adept in the practice of interpreting dreams.
Sometimes, after a meditation you may be led to go somewhere that you do not usually go. You may have a thought about someone you need to call. You may get a desire to eat a certain kind of food, which would lead you to a different grocery store or restaurant than you would normally attend.
You may find, as you move through your day listening to the voice of your inclinations, that you are in the middle of what spiritual people call a Synchronistic Event. This is when Spirit seems to create an auspicious experience where two or more people’s energies collide at the same time, giving way to insight and paradox.
Continue with me in this series or go back to the beginning on this blog. You can also go to my books on Amazon, BoSebastian.com, my vegan blog or my YouTube Channel for meditations and further instruction.
- CREATING A LIFE WORTH LIVING SERIES, by Bo Sebastian #5
- CREATING A LIFE WORTH LIVING SERIES, by Bo Sebastian #7