BASIC MEDITATION TECHNIQUES

"The seekers of new mind states-the mind control devotees, the encounter group enthusiasts, the drug takers, the psychics, the meditators - all are on a journey into the interior universe trying to burst the limits of the socially conditioned mind. Whether acceptable or unacceptable, moral or immoral, wise or foolish, the mind of man is stirring toward a new evolution." -- Dr. Barbara Brown (1)

As I said in section one, trance or meditative states, alter the way your mind deals with the realities it accepts as normal. Things which are experienced in a trance state are often not easily expressed in everyday language. You will at some level, experience a heightened state of awareness. Colours, smells, and sounds may seem amplified from what they normally are.

People who can achieve very deep states of trance often leave their bodies in astral projection, or have psychic experiences.

I highly recommend, that if you wish to enter deep states of meditation, you do so under the guidance and teaching of someone who is well trained in the practice of such techniques. The key thing to remember is that it's not what level your working on as much as what you are learning. There is a lot to be gained in wisdom and knowledge at all levels of trance.

Now let's learn some simple and useful relaxation exercises.

You want to be sure that the time you pick to practice your meditation is a time when you are least likely to be disturbed. You should not be overly tired or have just finished eating as both of those conditions may cause you to fall asleep. Even though you wish to achieve an altered state of consciousness, you do want to remain conscious to some degree. If you fall asleep when you are meditating, no harm is done and you will awaken quite refreshed and rested. Unfortunately though, you may not be able to recall all the things you experienced while in trance.

If you are lying down, be sure your back and neck are properly supported so as not to fatigue the body. If you are sitting, be sure that both feet are flat on the floor and that you are sitting as erect as possible without being too stiff or strained. You should have your arms resting comfortably in your lap with palms up.

In either case, it is important that your body not become strained or fatigued for at least thirty minutes. This is a good length of time to begin with as it should put neither a physical or mental strain on your being.

Next, visualise a yourself in a cocoon of white light. You should surround yourself completely. See the light as bright and warm. You may play with this sphere of light making it bigger or smaller until it "feels" right for you. Say to yourself, "I am protected by the pure white light of all that is good and truthful. I am surrounded by the pure light which keeps out all unwanted and negative influences."

This is a good idea to do for several reasons. There are those, and I am one of them, who believe that each of generates an aura which protects us from outside influences when we are in trance. This aura may be strengthened by visualising the light as growing brighter at our command. Even if you do not accept this idea, the practice lends a feeling of safety and security to you. Nothing which is outside of you may enter or touch you without your permission.

Learning to control and pay attention to your breathing is the next step. You should start by taking a deep breath in through your nose, hold it for the mental count of 4 and then let it all out slowly through your mouth. Repeat this until you begin to feel at rest and relaxed. Allow your breathing to settle into a steady, rhythmic rate. Just this simple technique can relax and refresh you at any time. When you are only doing the breathing exercise, it is not necessary to go through the white light sphere visualisation. Some people use a muffled metronome or recording of some other rhythmic sound, such as ocean waves, to aid them in setting the pace of their breathing. A good source of recorded sounds which can help you in meditation is a series of records and tapes which have been produced under the title "ENVIRONMENTS".

Now, as you are breathing, see yourself lying in the warm light of the sun. The light is warm and pleasant to be in. Starting with the tips of your toes, feel the light warming all of your body, slowly moving up into your legs, your trunk, and then into your arms and fingers. As you feel this warming become more and more relaxed, going deeper and deeper into a calm and quiet place.

When you feel totally relaxed and at peace, bring a single thought into your mind. It should be of a pleasant experience or of an idea such as love, joy, peace, or compassion. Focus on this one thought and if some other thought should try to intrude, picture it as being written on a clear board between you and your focal thought. Then picture it being erased from that board as it might be from a piece of paper. Deal with any thought, other than your focal thought, quickly. Try to maintain concentration on your focal thought for at least five minutes. Picture it as being real and experience it as if it were. When you are able to do this and can exclude all other thoughts as they attempt to enter your mind, you will have learned the single most important technique of meditation.

It is now time to begin coming back to normal consciousness. slowly let the thought fade from your mind and again become aware of the warm light of the sun. As you fell the light bathing you in its' warmth, start to reconnect your mind with the physical sensations of your body. Become aware of your breathing and the room around you. Do this slowly and calmly. When you are fully aware of your surroundings, open your eyes slowly. Enjoy the sense of calm and peace.

If you succeeded in doing this exercise, you should feel more relaxed and calm than normal. It is important to remember that you are comparing it to normal for you, not to what you think others would or should feel.

If you do not feel you succeeded try again in a day or two. Between meditation sessions, practice your deep breathing exercises. If you keep trying, you will soon reach a calm and meditative state. Do not attempt to meditate when you are ill, tired, or hungry. Those feelings only serve to make your efforts more difficult. A very important part to remember is that you can not force yourself into a meditative state. You must flow into it and surrender to it calmly.

Some things which are found to be helpful in meditation follow.

Try concentrating on the flame of a candle when focusing. You could also use a crystal ball. The later is rather expensive but small crystal window ornaments or pyramids also work well and cost much less.

Music is also an aid to some. The music should be quiet and rhythmic. It should bring on feelings of peace and comfort. Such music may range from New Age recordings to classical.

Another useful device is to focus on a symbol which holds special meaning for you. It may be an well known symbol or one you design yourself. As long as it holds a special meaning or expresses a special concept, it is a useful focusing tool.

This brings section two of this course to a close. In the next part I will give you some practical ways in which to use what you have learned.

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References: (1) Dr. Barbara Brown "New Mind, New Body" New York, Bantam Books, 1975 Page 17