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Be All That You Are teresa4yoga

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How to Meditate

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Find a place where you will not be disturbed. Sit in a comfortable position, ideally with the back straight but not rigid,a chair or meditation stool are fine. Allow the body to relax and let go of tension Adopt your chosen hand position or mudra if you choose to use one
(first finger and thumb lightly touching, with fingers relaxed, or palms cupped one in the other with thumbs lightly touching, resting in the lap are two commonly used mudras)

Close your eyes and take your attention to your breathing, breathe from your belly,
allowing the in breath to naturally fill your abdomen and then gently pull the belly back toward the spine as you exhale. Take your awareness within and allow your breathing to slow down and the breath to become silent, imagine you are breathing the finest quality air.

Take yourself gently into the concentration stage of meditation by focusing the mind on the breath, one of the senses such as the listening or a mantra such as “Om” or a repeated phrase from spiritual writings. You may wish to gaze into the light of a candle flame or focus softly on a certain picture or image. As thoughts and feelings enter the mind just gently let them pass, acknowledge them but let them go as if you were standing on a riverbank watching them pass by with the current. The aim of meditation is not to free the mind of thoughts and feelings but to learn to disassociate from them. Each time you realise your mind has wandered, gently come back to your mode of concentration. Without self judgement or self criticism, (this is important). Come back to an awareness of the silent observer, the watcher of the thoughts.

You may wish to allow yourself to naturally go deeper and deeper into the silent awareness through an extended period of concentration until you find that naturally your mind stills and you rest in the stillness, without mantra or thought or candle flame but just an awareness of your self. From this place of deep inner awareness you may find that images, ideas or feelings arise that have a different quality to your usual thoughts and feelings, these may be intuitive and arise from your higher self. Just allow these to occur as they do. You may experience a sense of unity or light or a feeling of expanded consciousness. Just allow and don’t try to look for these experiences and don’t be concerned if they do or do not occur. You can ask your inner self for guidance on a particular problem in your life, often your intuition will guide you at this point. Listen and be open. Allow the meditation to be exactly as it is meant to be on this day at this time.When you feel it is time to come back to your everyday consciousness, gently wake the body, take a deep breath and open your eyes, maintaining the poise, grace and peace of your meditation and taking this wonderful clarity into the rest of your day. Give Thanks. Namaste

Or once you have reached this stage of contemplation you may wish to introduce into your mind a seed thought or phrase or image. These might be words that you wish to meditate on to ascertain a deeper meaning, you may ask your inner guidance for help with a problem in your life or you may simply meditate on an image or photo that you intuitively wish to contemplate. Often your intuition will guide you at this point. Listen and be open.

You may wish to introduce a visualisation at this point, using your mind to imagine with clarity and detail that which you wish to manifest in your life. Or you may wish to visualise yourself for example as an eagle soaring high or a butterfly emerging from its chrysalis, both of which are images of the soul unfolding.

When you feel it is time to come back to your everyday consciousness, gently wake the body, take a deep breath and open your eyes, maintaining the poise, grace and peace of your meditation and taking this wonderful clarity into the rest of your day. Give Thanks for whatever your experience was.
Namaste

Just allow...don't try to look for these experiences and don't be concerned it they do or do not occur...

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Come back to an awareness of the silent observer, the watcher of the thoughts....

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