“Thoughts come and go, they are transient, momentary. Notice them and let them go, returning your attention again and again to the breath.” - Kathleen McDonald

MEDITATION

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“The great use of life is to spend it for something that outlasts it.”  - William James
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This section is brought to you by Sarina Damen - Spiritual Counsellor, Life Coach, Personal Development Teacher & Author -  www.sarinadamen.com

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Meditation is an art and a discipline. It takes practice to become proficient, and some may become better at it than others. However, everyone can, and in this hectic day and age, needs to meditate. It is important to try a variety of different types of exercises as some practices will work better for you than others. Meditation works best when you choose a regular time and place for your meditative practice. Ideally, the aim is to make every activity in our lives a practice in meditation and mindfulness (mindfulness is living in each moment in full awareness, non-judgment); but this goal takes time, and the most important step, is the first step, applying ourselves to regular meditative practice to achieve a more centred, peaceful, happier state of being.

                                  YIN YANG MEDITATION

1. There are three ways of performing this meditation - (a) record the following meditation at the required pace and play back during your practice (b) memorize the  words of the meditation or (c) print out the meditation out and read the words slowly, maintaining a relaxed and calm tempo.

2. Choose a quiet location with subtle lighting, then make yourself comfortable in a seated position to practice this technique.

3. Unless you intend to read this Yin Yang meditation from a printout, close your eyes to meditate. You may find it helpful to have relaxing music or natural sounds playing softly in the background while  meditating. My preference is either Tibetan chanting, Mozart or Tibetan bells, but you must find what suits you best. The lines of this meditation can either be said out aloud - thoughtfully and carefully, or spoken within the mind with focus and contemplation.

- Breathe out for a slow count of four - breathing out first from the lower part of your 

  lungs, then from the middle of your chest, lastly from the top of your lungs.

- Breathe in for a slow count of four, again starting from the bottom of your lungs, to the

  middle, to the top of your lungs.

· I am Unmanifest (breathe out—count of four)

· I am Manifest (breathe in—count of four)

· I Give (breathe out—count of four)

· I Take (breathe in—count of four)

· I Give (breathe out—count of four)

· Self nurtures self (breathe in – count of four)

· Self nurtures others (breathe out —count of four)

· Self nurtures self (breathe in—count of four)

· Action (breathe out—count of four)

· Reflection (breathe in—count of four)

· I move forward (breathe out—count of four)

· I see where I have gone (breathe in—count of four)

· I choose (breathe out—count of four)

· I see how my choice affects others (breathe in—count of four)

· I choose (breathe out—count of four)

· I acknowledge my choices (breathe in—count of four)

· I act (breathe out—count of four)

· I acknowledge my actions (breathe in—count of four)

· I act (breathe out—count of four)

· I take responsibility for my actions (breathe in—count of four)

· I Love and Respect (breathe out—count of four)

· I Am (breathe in—count of four)

· I am Wisdom and Good. (breathe out—count of four)

· I am learning and evolving (breathe in—count of four)

· I am Wisdom and Compassion (breathe out—count of four)

· I am seeking and growing (breathe in—count of four)

· I am creative Yang (breathe out—count of four)

· I am passive Yin (breathe in—count of four)

· I am Noise (breathe out—count of four)

· I am Silence (breathe in—count of four)

· I am Everything (breathe out—count of four)

· I am Nothing (breathe in—count of four)

· I am the Sower (breathe out—count of four)

· And the Sown (breathe in—count of four)

· Universe’s Self Unfolding (breathe out—count of four)

· And the Universe’s Own. (breathe in—count of four)

- Breathe out for a slow count of four, again starting from the bottom of your lungs, to the middle, to the top of your lungs.

- Breathe in for a slow count of four, starting from the lower part of your diaphragm, to the middle of your chest, to the top of your lungs.
 

Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.”  - Leo F. Buscaglia  (1924-1998)

“In the attitude of silence the soul finds the path in a clearer light, and what is elusive and deceptive resolves itself into crystal clearness. Our life is a long and arduous quest after Truth.”
- Mahatma Gandhi

“Lift up the self by the Self
And don’t let the self droop down
For the Self is the self’s only friend
And the self is the Self’s only foe.
- Chapter 6 Verse 5 Bhagavad-Gita

Found

I was walking in the woods
Just on a whim of mine,
And seeking nothing,
That was my intention.

In the shade I saw
A little flower standing
Like stars glittering
Like beautiful little eyes.

I wanted to pick it
When it said delicately:
Should I just to wilt
Be picked?

I dug it out with all
Its little roots,
To the garden I carried it
By the lovely house.

And replanted it
In this quiet spot;
Now it keeps branching out
And blossoms ever forth.

- Johann Wolfgang von Goethe

COLOUR MEDITATION

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This meditation works on activating and balancing what  Carl Jung referred to as the ‘gateways of consciousness’. These energy focal points or chakras not only affect our health and emotional well-being, but can facilitate, or block, our higher consciousness and our individual life’s purpose.

Chakra is a Sanskrit word meaning ‘wheel of light’. There are seven chakras and traditionally they are considered to be the energy centres of the etheric body seen as whirling vortices of pure energy which are sometimes referred to as “lotuses’. Each chakra has its own purpose and contribution to our spiritual, physical and emotional well-being.

1. Before starting this exercise, it is important to know a little about each energy point, location, colour, its purpose and affect on your emotions, body and spirit.

Root Chakra--Purpose—Links individual with the physical world. Defines the concept of ‘Being”. Serves as the foundation to evolve and build personality. Embraces traits such as energy, self-expression, ambition,  consistency, desire for security and the survival of self and species. Balancing this chakra calms and dissolves tension. It brings a profound connection to nature, trusting in Nature’s laws, and a deep understanding of its even ebb and flow. When out of harmony a person is likely to exhibit an inability to trust nature. They will focus on material possessions and their major desire will be to satisfy their own desires and wishes. Located between the genitals and the anus. Colour—Bright Red

Lower Abdomen Chakra--Purpose—Centre for sexual energy, creativity and pure emotions.  Here the energy of male sexual drive and female sexual response combine. Harmonizes the free giving and receiving of feelings and emotions between friends and lovers. When balanced the individual will exhibit a considerate, open, friendly, kind nature with no trouble sharing emotions and feelings with others. They will be happily connected to life.  Balancing this chakra stimulates desire and rejuvenates. When out of harmony a person will be unsure and unstable in sexual and emotional matters. They will have trouble expressing their emotions and suppress their natural needs. Located slightly above genital area. Colour—Orange

Solar Plexus--Purpose– Positioned in the centre of the body, this energy point is the merging centre between the impulses deriving from the lower chakras and the motivations of the higher chakras. It blends earthly and spiritual aspects. This is where the personality is formed and the integration of ‘feeling’ and ‘Being’. When balanced it eases aggression and brings peace. The individual feels whole, inner calm and has a greater tolerance and acceptance of others. In harmony it provides a balance of the spiritual and material world. . When out of harmony the person will have no trust in the natural flow, and feel a need to dominate. They would exhibit an excessive need for material security. Located slightly down from the navel. Colour— Golden Yellow

Heart --Purpose– Here at the centre of the chakra system, the aesthetic impulses (art and music) are processed into feelings and emotions. The ability to love freely, without fear or self-consciousness is generated, and negative feelings and emotions are neutralized. This chakra also allows healing through the acceptance of challenges and upheavals. When balanced the individual exudes a feeling of centred-ness and wholeness, expressing a tolerance and acceptance of life and relationships. A balanced chakra brings peace and understanding.  When out of harmony the individual finds it difficult to express sincere love. They will consistently look for rewards and would be unable to accept the love given by others. Located  in the centre of the chest.

Colour– Green

Throat --Purpose– This chakra transforms feelings into emotional expression such as laughter or crying. It deals with everything related to sound on both the physical and metaphysical level. It provides space for the “Self” to experience inner reflection, and communicates and mediates all emotions and feelings. When balanced this chakra brings harmony to speech and voice. The individual knows the balance of expression: silence and speech. They will know how to listen to their inner voice and trust their intuition. When out of harmony the person cannot find a way to express themselves effectively, no matter how much they verbalize their thoughts and feelings. They will be fearful of being judged and rejected, and afraid of silence. Located between the inner collarbones. Colour – Light Blue

Third Eye --Purpose– This energy point allows the recognition of ‘Being”. It connects the individual to the aspect of creation which is beyond science and physical manifestation. Through this chakra a person can experience a “knowing” of spiritual matters, which can assist all other aspects of their life. When balanced the individual feels greater understanding and harmony. They will invite intuition and inner awareness into their everyday life, and feel connected to the Universe. Out of harmony, the individual will reject spiritual aspects of existence and focus on the obvious, aspects that are on the surface only, and be fearful of intuition. Located between the eyes.

Colour—Indigo (purple- blue)

Crown --Purpose–Through this chakra, the energies from all other points combine and connect to the Universe. It allows the individual to experience knowledge beyond words and intellect, communicating with, and becoming part of, pure consciousness. When balanced we overcome  our personal limitations. It facilitates living in the essence of Unity, knowing that the Self reflects the Divine. It allows abandoning the individual ego for the Divine Experience. When out of harmony the individual would be unable to let go of anxiety and fear, feeling depressed and dissatisfied, always looking for something to fill the void but never quite finding it. Located on the top centre of the head. Colour– Violet (usually appears as pale “florescent” pink-lilac like the colour of the GMP header background at the top of this page) Gold, White

2. Seat yourself down comfortably in a quiet room with subdued lighting. It may be helpful to have a CD featuring relaxing music or natural sounds playing quietly in the background.

3. For this exercise you will need to speak (or chant) the specific syllable related to each energy point, visualizing the appropriate colour for each chakra, while focusing on the area of the body in which each chakra is located. (You may find it helpful to print out the meditation before you start and either memorize the colours, locations and chakra syllable, or read the meditation mindfully while you practise this technique.)

4. Starting at the base, or root, chakra and working your way up through the energy points chant (speak) and visualize the following:-

             Breathe out slowly, deeply and calmly, (count of  three)

             Breathe in slowly, deeply and calmly. (count of three)
         
             Breathe out slowly and deeply (count of three)

             Picture a bright red sphere of light at the Root chakra (between genitals and anus)

             Breathe in slowly and deeply (count of three)

             Breathe out gradually and say slowly — LAM (count of three)
          
             Breathe out slowly and deeply (count of three)

             Picture a ball of orange light at the Lower Abdomen (slightly above genital area)

             Breathe in slowly and deeply (count of three)

             Breathe out gradually and say slowly -—VAM (count of three)
       
             Breathe out slowly and deeply (count of three)

             Visualize golden yellow light energy at the Solar Plexus (slightly down from navel)

             Breathe in slowly and deeply (count of three)

             Breathe out gradually and say slowly  – RAM (count of three)

             Breathe out slowly and deeply (count of three)

             Picture a green ball of light energy at the Heart (centre of chest)

             Breathe in slowly and deeply (count of three)

             Breathe out gradually and say slowly — YAM (count of three)

             Breathe out slowly and deeply (count of three)

             Visualize a ball of light blue sphere energy at the Throat (between inner collarbone)

             Breath in slowly and deeply (count of three)

             Breathe out gradually and say slowly —HAM (count of three)

             Breathe out slowly and deeply (count of three)

             Picture a sphere of indigo light energy at the Third Eye (between the eyes)

             Breathe in slowly and deeply (count of three)

             Breathe out gradually and say slowly — KSHAM (count of three)

              Breathe out slowly and deeply (count of three)

             Visualize  a violet (or gold) sphere of light energy at the Crown (top centre of head)

             Breathe in slowly and deeply (count of three)

             Breathe out gradually and say slowly — HUM (count of three)
          
             Breathe out slowly, deeply and calmly, (count of three)

             Breathe in slowly, deeply and calmly. (count of three)

  (If you wish, you may repeat the process, this time further slowing down the pace of your breathing and chanting to the count of four or five.)
 
5.          To finish this meditation off, focus your attention on the rise and fall of your breath for another ten very slow inhalations and exhalations.

MEDITATION BY SAI BABA

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Set aside a few minutes every day in the beginning, for eventually you are sure to extend this period, when you experience the thrill of peace. The hours before dawn are preferable because the body is refreshed by sleep and the peregrinations (distractions) of day-time have yet to impinge on the senses and distract physical, and mental energy. Have a lamp (or candle) with a bright little flame, steady and straight in front of you. The flame never diminishes in lustre, however many lamps may be lit there from. So, the flame is the most appropriate symbol of the eternal Absolute. Sit in a comfortable posture (or asana), in front of the flame.

Look steadily at the flame, then closing your eyes, try to feel it inside you., between your eyebrows. From there, let it descend down into the lotus of your heart, illumining the path. When it enters the heart, in the centre of the chest, imagine that the petals of the lotus bud open out, one by one, bathing every thought and feeling and emotion and impulse in the Light and removing darkness.

There is no space now for darkness to take refuge; it has to flee before the flame. Imagine that the Light becomes wider, bigger, brighter. It pervades the limbs; they can no more busy themselves in dark, wicked, suspicious activities. They have become, instruments of Light, that is to say, of love and you are conscious of it. The Light reaches the tongue. Falsehood, slander, bragging, spite, vanish from it. It reaches the eyes; and the ears. All dark desires that infest and infect them are destroyed, by the brilliant Light of Wisdom, virtue. No more puerility, no more poisoning of the ear. Let your head be charged with light; all wicked, vicious thoughts disappear, for , these are denizens of darkness. Imagine that Light in you, more and more intensely and it will be so. Let it shine all around you, enveloping you in the brilliance of Love; let it spread from you, in ever widening circles, taking into its fold your kith and kin,  loved ones, friends, companions—nay, strangers, foes, rivals, enemies—all men (and women) all over the world, all living beings—all creation.

Do this every day, without break; for as long as you enjoy it, do it deeply and systematically; a time will certainly come, when you can no more relish dark and evil thoughts, no more yearn for dark and sinister plans, no more crave for toxic food and drinks, no more suffer infliction of infamy or injury, no more formulate evil designs. You are then in the realm of the Divine, of Peace beyond words.

Stay on in that thrill, witnessing Light, being Light, everywhere, for all. If you are used to adoring God in say Form, visualise that form, in that Light. For, Light is God; God is light. When light meets light, it is all light. There is no boundary, between your light and God’s Light. They merge, they fulfil.

In this peace-lessness that is confounding the world, you must seek the higher spiritual peace that you can visualise, the all embracing immanent and transcendent splendour, boundless, benign is experienced; the Universal Eternal Absolute is experienced. When the individual meets the universal it becomes Universal. I and I become we, we and “he” become only we. Practise this meditation regularly everyday. At other times, repeat the name of God (any name that arouses in you the spirit of adoration and devotion, always taking care to be intensely conscious of this Universal Light and Boundlessness.

The above meditation is based on the words of Indian Guru—Sai Baba

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