- Trance Dance
- Following your bliss
- Bioenergetic exercises
- Controlling & reducing anxiety
- Releasing tension in the face
- Releasing tension
- Changing our emotional state
- Awareness of the penis
- Compassion for the Homeless
- Relaxing the Psoas
- Opening the pelvis
- Tara Meditation III
- Tara Meditation II
- Tara Meditation
- Clearing Energy Blocks
- Creating Peace
- Connecting with Nature
- Fear and Love
- Emotional Mindfulness
- Sufi Meditation
- Talking to Spirit/God/Buddha
- Body Scan
- Grounding the Energy
- Meditation of Liberation
- Meditation of Self Love
- Honouring your body
- Osho 21 day Dynamic
- Ecstatic Dance
- One with the Universe
- Releasing the fear of love
- Upward & Downward Pelvic Curl
- The Man in the Mirror
- Progressive Muscle Relaxation
- Birds, bees and apple trees
- Chakra Talk
- Mindfulness Meditation
- OSHO: The Spiritually Incorrect Mystic
- The Microcosmic Orbit
- Releasing the Past
- Heart Meditation
- Zen Dishes
- Music and Meditation
- The Chakra System
- What is Meditation
Karen: (+353) 083 397 8707 or Mark (+353) 083 123 1686
Dance is an excellent means of releasing stress and emotions. By dancing through whatever arises you can obtain spiritual, emotional and physical release by accessing the wisdom of the body in movement.
Choose music like trance music or music with a strong rhythm.
Find a place where you will be alone. Go barefoot or wear shoes that are comfortable for dancing.
Your clothing should be loose and remove any jewellery. Dance is a space that has been cleared of obstructions. Put on the music as loud as possible and begin dancing for at least 30 minutes without stopping.
Focus on the dance, not your thoughts and dance until you are exhausted. Feel your higher power as you dance and allow yourself to express any emotions, don’t hold back.
When you cannot dance anymore, finish and relax.
Taken from Madonna Gauding’s “The Meditation Bible” this meditation helps you to see that emotional states are temporary, improves your acceptance of them and helps you to not identify with them.
This meditation should be practiced whenever you feel overwhelmed and should be practiced for 20 minutes.
Sit comfortably and bring your awareness to whatever emotion you are feeling. What is the emotion?
Working as an observer, examine the emotional state. Stay with it, even if it is unpleasant or you feel you should not be having this emotion. Accept and be non-judgemental.
Where in your body are you feeling this? What images accompany it? How are they affecting you?
Repeat that you are not your emotions, that they are transitory and impermanent.
Following your Bliss.
This Month’s meditation is taken from Madonna Gauding’s “The Meditation Bible”. It is designed to enable you to experience what makes you feel most alive, what excites you the most, it encourages you to follow your bliss and live your life fully. By following your bliss, you disregard the rules that tell you how you should live and follow your own, true and authentic path.
Find a place that you will not be disturbed, and sitting on a chair or cushion, bring your awareness to your breathing.
Recall a time that you felt real joy in your life. In as much detail as you can imagine that you are re-experiencing it. What are your feelings? How does this differ from your normal experience?.
Meditate on the idea that you could live your life so that you could experience joy in every experience you have. What decisions can you make that would make this real for you? For example, if you are unhappy in your job, what would leaving it be like if you could then experience joy? How would it be to follow your dreams and not settle for what is safe or not seeking others approval? What would that feel like? Does imagining this scare you, excite you or both? Do you know why you are here and what you were born to do?
No matter how crazy or impossible it seems, imagine living life in pure joy, savouring the individual moments, regardless of what happens. What would be possible and what steps could you take ti make that happen. Decide on the small steps you will make to bring joy and bliss into your life.
Finally bring your awareness to your breathing for a few minutes.
This month we are looking at bioenergetic exercises to loosen the legs and knees. They are taken from Alexander Lowen’s “The Way to Vibrant Health”. I recommend this book as a store of bioenergetic exercises. Do not try to strain or force any of them, work to the language of your body.
Bend your knees with your feet 8 inches apart and legs parallel. Ensure that your weight is forward and you back straight with your pelvis loose. Allow your arms to hang loosely at your side.
Rapidly bend and straighten the knees. This should create a shaking in the body and apanting breath. Continue for about one minute then rest while breathing easily.
What did you notice?
The next exercise is a standing exercise designed to bring sensations into the legs and create a strong vibration which gradually expand upwards to include the pelvis and the upper body.
Take up the same position in the previous exercise. Allow the pelvic floor to drop and bend the left knee, shifting all your weight onto the left foot. Rest the right foot flat on the floor. Make your breathing easy and deep and hold this position until you feel uncomfortable. Shift your weight to the right leg. Repeat this sequence and come back to the original resting position.
What did you notice? Were you vibrating? Did you notice any release in tension did you notice and fear arising that you would fall (What Lowen calls falling anxiety)?
This exercise works with falling anxiety and is designed to make you fall and relinquish rigidity in the knees.
Start with both knees on the floor and you should use a rug or blanket underneath you. Place your left foot flat on the floor 6 inches in front of and parallel to the right knee. Reach forward and place all your fingertips about 18 inches in front of the foot. Shift your weight forward and lift your right foot of the floor. You can use your palms if the weight is too much for the fingers. Bend the left knee is about 8 inches off the ground and bring the right leg, still off the floor, up close to the left one. Hold, without straining until you collapse. Return to the original position and repeat with the right leg forward. (Normally this position can be held for 30 seconds, if you are holding for more than a minute it may indicate that you are trying to prove how well you can hold up to stress, if the leg collapses immediately it indicates that you cannot be supported without the knees being rigid) Repeat with the other leg and repeat the whole sequence once more.
What did you notice?
Controlling & reducing anxiety
In this month’s guide we are looking at a way of controlling and reducing anxiety and fear by staying present in the body. We will be exploring “felt-sense” and a place of safety within your body called a resource point.
When you are beginning to feel or experience anxiety or fear close your eyes and begin to scan your body.
Ask yourself the following to get a detailed physical feeling of the emotion within your body:
· Where is it located in the body? The stomach, The pelvis, Somewhere else.
· What does it feel like? Heavy, Fluttery, Static, Swirling.
· What size is it? Small, Large, Something else.
· What is its shape? Smooth, Irregular, Square, Blobby, Circular, ball-shaped.
· Does it have a colour? Primary colour, Strong , Deep, Light.
· How intense is it? Painful, Intense, Light, Slight.
Scan your body again and look for a place that feels different to other places, it can be in any part of your body.
· Where is it located in the body?
· What makes this place different from other places in the body?
o Feelings? Warmth, Safety.
This is your resource point.
Bring your attention to your resource point and begin to breathe deeply, after a minute bring your attention back to where your fear of anxiety is located.
Do you notice any difference in the physical feeling?
Bring your attention back to your resource point and keep repeating the process of switching between your resource point and area of anxiety of fear until the emotion subsides or becomes manageable.
Releasing tension in the face
Last month we looked at releasing the tension in the neck and head, this month we will be looking to release the tension in the face, jaws and eyes. While it can be done anywhere, you will need a wine cork for the mouth exercise.
Open your mouth as wide as possible and if it is comfortable take the wine cork and place it between your teeth to hold the mouth open, this will stretch your jaw muscles and release the tension in the face and neck. Hold until you feel the tension release.
Remove the cork! Move your face and lower jaw. Tighten and release as many muscles as you can: pursing your lips, squeezing your eyes closed, scrunching the forehead.
Open your eyes as fully as possible and opening your mouth wide, stick your tongue out. Point it downwards and allow it to move from side to side.
Facing forward stretch one arm out and raise your thumb. Focus on your thumb for a few seconds and then focus beyond it into the far distance. Alternate between focusing on the thumb and focusing on the distance for several times. Be conscious in what you are doing.
Keeping your head still, move your eyes in clockwise circles starting at 12 o’clock and slowly and smoothly moving around the hands of the clock. Repeat these circles several times and then move in an anticlockwise direction.
Look up and look down several times, keeping the head still.
Imagining again that you have a clock face in front of you, move your eyes randomly around the clock face for 2 minutes.
Look left and right several times. Finally, keeping your eyes open, roll your eyeballs up to the top of your head.
Releasing tensions in the head and neck.
This month we are going to be looking at releasing tensions in the head and neck, not only to reduce the physical tension in the muscles themselves, but also to help reduce mental tension. These exercises can be used at any time you feel tension in your body and can be performed standing sitting or kneeling.
Begin by sitting with your spine straight and vertical and breathe slowly and deeply in through your nose and out through your mouth.
Face forward with your neck straight. Take a deep inhale through your nose and then a full and complete exhale through your mouth. Let your head tilt backwards and open your jaw open in a relaxed fashion, holding for a few seconds. Face forward again and take a few breaths. Repeat this exercise several times until you feel the tension release. Finally come back to facing forward.
Ensure your spine is still straight and your shoulders are level. Continue breathing as before and this time roll your head slowly to one side and hold for a few seconds, then roll to the other side. Ensure your breathing is relaxed. Repeat until the tension is released.
Come back to facing forward and relax your shoulders still breathing deeply. Breathe in deeply and allow your shoulders to relax even more and on the exhale, allow your chin to fall to your chest to stretch the neck. Be slow and conscious in your movements and hold for a few seconds. Come back to facing and repeat until the tension releases. Finally come back to facing and let the practice go.
Changing our emotional state
Not strictly a meditation this month but we are going to look at a means of changing an emotional state. This is useful when we find ourselves in situations that invoke the stress response, it works on the principle that while our thinking can cause us to enter the stress response, it can also be used to reduce the amount of stress we have. It is a technique derived from the practice of Neuro-Linguistic Programming and should be practiced before a stressful event occurs and used as soon as you realise that a stressful event is happening.
Begin by thinking of a positive emotional state that you would like to recall: it could be calmness, success, confidence.
Consider a discrete action, it could be pressing a finger into your arms, touching your thigh, pressing a foot into the floor. Something that you are comfortable doing and which is not too noticeable.
Close your eyes and begin to breathe deeply recall in your mind a time you felt the emotion you wish to access. As clearly and intensely as you can, as many aspects of this time as you can and include all the senses: what you saw, what you felt, what you heard and what you smelled.
When this recall is its most intense make the gesture you have chosen and hold for a few seconds.
Now move around the room and while doing something different make the gesture. Did you notice any reaction? Continue to repeat the visualisation and gesture several times to strengthen this connection until simply by completing the gesture you can recall the emotion.
Use this in situations where you are entering the stress response and notice what is happens. You can continue to strengthen this response by repeating the exercise as often as you need.
Awareness of the penis
This month’s meditation is designed for those with penises. It is a two stage meditation to enable you to enhance lovemaking and release the need to ejaculate. At first it should be performed alone and then in lovemaking to enable you to access higher states during sex.
Find somewhere quiet to sit and bring your attention to the base of your penis inside your body.
Imagine that there is an opening through which you can go inside the base of the penis. What sense do you get of it? Is it open? What feelings are there?
Continue to explore with your mind this area, notice of there are any feelings of well-being arising, you may feel warmth or power, or have visualisations. You may feel your first chakra opening and a feeling of warmth.
Imagine that a circle of energy is moving between your penis and your crown, linking sex to consciousness, allow yourself to fall deeper into meditation. Feeling your penis as a radiating wand of light.
In Sex: when you have done this alone, bring this into your lovemaking using the same method as above. Feel the increase in energy to your first chakra, notice what happens to your partner: do they relax and become more receptive?
Compassion for the Homeless
This month we are looking at a meditation on homelessness, a situation rapidly growing out of control on Ireland. This meditation enables you to see the homeless as individuals and develop a more compassionate view based not on pity or judgement. With thanks again to Madonna Goulding
Become aware of your breathing and when you are calm and centred visualise the homeless person that you saw. Notice any negative feelings that arose in you: Did you blame the person for being in that situation? Resent them or their physical appearance from clothing to the smell? Did you pity them?
Imagine that you are that person. Imagine that your job took you from one week to the next. Imagine that on losing the job you have no savings, no-one, family or friends to support you. Imagine what happens with the stress. Imagine things overwhelmed you and you ended up on the streets: Washing where you can, eating what you can, feeling shame when people look away from you. Feel what it is like to be so overwhelmed, not knowing or understanding how this could have happened so quickly. Feel what it’s like to have no hope.
See this homeless person you are imagining as a human being like you who is suffering. Feel what it is like to be them in their suffering.
Next time you see a homeless person take time to acknowledge them and view them with love and compassion
Typically devotion is a path to your spirituality: to your god, but we will be adapting a meditation from Madonna Goulding and looking at Devotion of your beloved. Specifically, we will be looking at where the ego intrudes on devotion to your beloved.
1. Begin by reflecting on when you have felt devotion to your beloved, and what qualities that possessed.
2. Sit in your space for meditation, on a cushion or chair is fine, and begin to meditate about your beloved: you may wish to have a photograph to meditate upon, you can make offerings to them. Or indeed have them sit opposite you.
3. Meditate on what superficial concerns are blocking your devotion to your beloved and blocking your emotional and spiritual growth with them. If you are concerned with how you look and behave around them, how they look and behave around you, for example, reflect on how this is not serving you.
4. Immerse yourself in unselfish, unending love for your beloved and beyond to the divine. The Path of devotion is an expression of Divine Love. Stress, pain, anxiety arise from not seeing your beloved, the world or yourself as not worthy of Love. Recognise and release your ego’s struggle to dominate and be recognised and surrender to the divine love for your beloved.
5. Imagine every in-breath is Love and each out-breath is compassion. See yourself as an expression of the divine love that is flowing through you constantly.
6. Consider the form your relationship takes with your beloved. Imagine you are devoted to them as a teacher and guide on your journey and what teachings they bring to you as you develop your own spiritual path
Finish by meditating on how this devotion may be brought into your life, your relationship and your spiritual path.
Relaxing the Psoas
In this month’s meditators guide we will be looking at a simple way of relaxing the Psoas. This is Taken from “the Vital Psoas Muscle” by Jo Ann Staugaard-Jones. This exercise is widely practised and is known as the constructive rest position. It allows gravity and the skeleton to release muscle contraction.
Lie on your back on a firm surface, with the knees bent, feet flat on the floor, hip distance apart. Support the head if necessary so that it is in line with the spine. Cross the arms at the elbows and lie them across the chest. If you find this uncomfortable, you can place them at your side.
Close your eyes and imagine the whole length of your spine. Visualise a line of energy travelling down the back of your spine, curving up between your legs and then coming up the front of your body and moving back down in a circle.
Inhale as it flows down the spine and exhale as it moves back up. Feel your head, in line with the spine, melt into the surface of the floor. Simply let go and relax, allowing the bones to support the body and imagine that your knees are draped over a hanger, thighs hanging to one side, lower legs on the other.
Bring your attention to your thighs and imagine a waterfall flowing down from the knees and into your hip sockets and releasing the thigh muscles. Taking your time, imagine a waterfall going down from your knees, shins and the ankles. Imagine the feet and eyes relaxing in cool pools of water.
Repeat the imagery above for at least ten minutes then roll over to one side and come slowly to a sitting position.
Opening the pelvis
In this month’s guide we are going to look at simple exercises to open the pelvis and awaken your energies. They are designed to be used as part of a daily practice. In part one we will be looking at simple physical exercises for loosening the hips and opening the pelvis. All these physical movements should be performed gently without pain or effort, do not strain:
· Keeping your spine straight, allow your shoulders neck and head to be relaxed, sit in a crossed legged position with your hands palms up on your knees and index fingers and thumbs touching.
· Close your eyes, bring your awareness to your breathing and at also concentrate on your pelvic region. Breathe deeply through the nose and as you exhale say LAM (long) to activate the root chakra, repeat this 6 more times. Continue with the breathing and on the inhale let LAM sound in your head for a total of seven times. Repeat this whole process twice more.
· Bring your awareness to the area above the pubic bone and repeat the above process, this time saying VAM as you exhale. This will activate the sacral chakra.
· You are now going to gently stretch the muscles of the hip. Still sitting place your legs so that your knees are pointed to the side and the soles of the feet are together. Place both hands around your feet and pull the heels in towards the body and slowly move your legs up and down like a butterfly for a minute or so, then stretch your legs gently. Repeat this exercise twice more.
· Come to standing with your feet pointing forward and shoulder distance apart, bring your attention to your Pelvis and Genitals. Place your hands on your hips and rotate your hips clockwise. Start with small circles then allow them to widen gently. Make sure that the movement is starting from the core and that the head and trunk are as still as possible. Repeat this exercise in an anti-clockwise direction.
· After completing the last exercise, come back to your original position, feet shoulder width apart, make sure that your toes point slightly outwards. Slowly crouch down much as you are able. Keep your spine straight and look towards you lap (this extends the neck muscles). Ensure that the soles of your feet are firmly planted on the floor and place your arms on your knees. Breathe deeply seven times and as you do so pull the pelvic floor muscles upwards each time on the inhale and relax on the exhale.
· Slowly return to a standing position and relax.
Tara Meditation III
We are completing our meditations around Tara with one taken again from Maria Gauding. This meditation looks at your body and is based on the idea that your body is made up of earth, air, fire, water and space.
Sit in your usual meditation position. Visualise tara as a beautiful female Buddha meditating in front of you. Ask her to heal you from any illness or imbalance you have within your body
Imagine that a gold light is streaming from her heart. This light is moving thrugh the universe and gathering all the earth energies which are being placed in her heart. She fills with this gold light and from her heart it streams into yours and then it fills your whole body, healing your organs.
Imagine this light from tara now turns white, once again it streams into the universe and gathers all water energies. It returns and fills her then streams into you filling you with it and all the fluids in your body are balanced, healed and rejuvenated.
Imagine the energy turns red and she gathers all the heat energy drawing it into her and from her to you. As it fills you it heals all digestion and temperature imbalances.
The light now turns green and gathers all the air energy and taking it into herself and then to you, this green light fills you and heals any respiratory illnesses.
The light turns blue gathering all the space energies from the universe into her. This light streams from tara into you, filling you with a blue light and healing the spaces in your body that allow you to function effectively.
Affirm that all your bodily elements have been healed and rejuvenated. Thank tara for her support and help.
Tara Meditation II
In this month’s guide we are once again looking at a meditation from Madonna Gauding’s The Meditation Bible and once again we are looking at Tara. This time we will be looking at meditating upon her for protection. It helps you to establish healthy boundaries, provides protection and support and encourages personal growth. It is useful if you are feeling overwhelmed and vulnerable and in preparation spend time looking and experiencing colour in nature, from brilliant flowers to shades in woods and trees.
Sitting comfortably, visualise a female Buddha seated in front of you. This is a personification of Tara; imagine that you see a translucent white light coming from her heart and covering you and entering your heart. Imagine that this light expands from both your hearts to form and egg shaped shield about 5 ft from your body in all directions and that it brings peace to your life and relationships.
Now visualise a yellow-gold light coming from Tara and into your heart and then extending out forming another shield 5ft further on from the first shield, protecting you and helping you to rejuvenate your physical health.
Visualise an orange-red light coming from Tara to you and create a further shield 5 feet on from the last. This shield helps you to develop the power to be effective in your work, family and spiritual life.
Next visualise a brilliant blue light coming from Tara’s heart, creating yet another shield. This helps you to set healthy boundaries in your work and personal life.
Imagine that the light from Tara’s heart now turns a brilliant green, forming another shield. This shield helps you to perform many of the tasks in your life.
Imagine the light from Tara’s heart turns a rust colour, this is the final shield stabilises the others and makes them function.
Feel Tara’s Blessing and thank her for her help.
Acknowledge that you can move forward in your life with renewed energy, confidence and protection.
In this month’s meditation, we are going to be exploring a Tibetan Buddhist meditation revolving around Tara which is intended to heal you from fear, Promote self-compassion and reduce negative emotions. This meditation should be practiced when you wish to uncover the cause of negative emotions.
Sit on a cushion or chair, comfortably in a place where you will not be disturbed. Breath in deeply and exhale slowly ten times to focus and concentrate.
Visualise a beautiful female Buddha seated for meditation in front of you. She is very Patient and compassionate. Request that she removes fears which are manifesting for you as negative emotions.
For example: if you are controlling loved ones for fear of being abandoned, ask Tara that you are able to practise unconditional love. If fear causes you anger due to possibly being harmed or taken advantage of, ask for help feeling more confident in your ability to care for yourself and increase your patience and tolerance for others. With jealousy, ask to be helped to rejoice in others happiness. Visualise Tara granting your wishes, see her available for you at all times for help and support in enabling you to live in a more compassionate state in your life.
Source: Madonna Goulding. The Meditation Bible
Clearing Energy Blocks
This month we are not looking at meditations per se, but will be looking at simple exercises to clear energy blocks and improve your mood. Specifically we will be focussing on the head, a point where energy can get stuck as it moves through the body. These exercises are taken from Urban Tantra by Barbara Carrellas.
Eye circles help to relax your upper facial muscles and expand your vision. Breathe and lie on your back looking at the ceiling. Move only your eyes and not your head and look as far to the right as possible, then look down toward your feet, as far left and look up and behind as far as you can. Simply notice how much you can see at each point. Repeat connecting all four points in a slow circle then repeat the circle again. Circle three times in the opposite direction. Just notice and changes.
A relaxed jaw allows creative expression to flow. Begin by breathing, then massage your jaw, make any sounds while you are massaging. Massage the joint where your jaw joins your head, holding the jaw with your hands, wiggle it from side to side. Finally place your fingers on your lips and cheeks and massage your gums.
In our final exercise, we will be looking to release tension in our neck muscles to allow energy to flow smoothly and regularly. Do not force any of these exercises simply leat your breathing and gravity guide you. Begin by breathing slowly and regularly, allow your head to fall to the right as far as it can naturally. Roll your head in a circle around from the right, down your chest and around to your left shoulder. Let your head fall gently backward and then roll it back to the right, repeat this sequence. Then circle in the opposite direction. Repeat this until your neck feels longer and softer.
This month’s meditation is again taken from Maddonna Goulding and is concerned with creating Peace. One of the best ways of working towards peace is to work towards peace with those you know. To begin to establish peace, we need to develop peaceful minds. This meditation is designed to reduce our own hatred and violence through patience and tolerance. This visualisation plants the seeds of peace in your own heart, so that you can be a source of peace for others.
In preparation for this meditation, review your life and look for signs of hatred and violence. This process may take several days and should be a thorough self- examination.
Choose a place where you will not be disturbed. Sit on a cushion or chair, light a candle or incense to help you to become calm and centred.
Recall any time you have practised hatred and violence. Whether you talked badly about someone, lost it in anger, were ruthlessly competitive. If you have hit someone or something in anger, don’t minimize it. If there is nothing specific, look for subtle thoughts and mind states.
Forgive yourself for any hateful or violent actions you have taken, verbailse this or affirm this in a way that feels good for you. Understand that you can bring a great sense of contribution to the world by bringing a sense of peace into first yourself, then into your family, friends, workers.
Commit to monitoring yourself for feelings of hatred and violence and vow to create more patience and tolerance in your daily life.
Connecting with Nature
This meditation is taken from Margot Anand’s “The art of everyday ecstasy”. It ‘s purpose is to heal and renew by bringing you into contact with nature. You should set aside an hour and go to your favourite nature spot, leaving everything behind and wearing comfortable walking shoes and clothing.
Begin your walk slowly, breathing deeply and in step with your walking. Sense that your spine can be aligned with your pelvis. Allow your knees to be soft and elastic, creating a step that bounces of the earth effortlessly.
Now focus on what you see: look around with full, yet relaxed and receptive attention. Take it all in as you breathe deeply. Be filled with this beauty.
Now focus on what you hear: Open your ears with full, receptive attention, let yourself receieve all the sounds until you are filled with them.
Now focus on what you Smell: With every inhalation, become aware of the scents or smells, pick a leaf from a tree, smell its essence.
Continue for 15 minutes or more, enjoying a relaxed attention, bathing your Body, Heart and Spirit in this symphony of Nature. With Every Inhalation feel renewed, with every exhalation, let go of thoughts and tensions and feel how you can enjoy yourself, step by step.
Focus softly on a creative topic or question that needs answering, wait for an insight, an unusual word or new connection.
When you are ready, return home, take this beauty with you and remember it throughout the day.
Mark Sutton June 2015
This month’s meditation is taken from Madonna Goulding’s “The Meditation Bible”. We are going to explore an Emotional Mindfulness meditation designed to help you recognise that emotional states are transitory, increase your acceptance of emotions and how not to identify with emotions. We will be doing so by meditating on the emotional state itself.
The familiar emotional states arise from various sources, life experiences and attitudes for example. The issue arises when we identify with emotions which can cause them to take over. Mindfulness of your emotions helps you to stay in control and accept them
This 20 minute meditation should be practiced whenever you feel out of control or overwhelmed by your emotions
Sit comfortably on a chair and bring your awareness to whatever emotion or emotional state you are feeling at the moment.
Look at the primary emotional state you are feeling. Do so as an observer and not identifying with it. Regardless of the emotion, pleasant or unpleasant, simply stay with it, don’t repress it, be non-judgemental and accepting.
Notice where you are feeling this emotion in your body, what images accompany this emotional state? Explore and investigate your emotions and see how they are affecting you.
Say to yourself that you are not your emotions, that they are not permanent. Carry this emotional mindfulness into the rest of your life
Mark Sutton May 2015
Fear and Love
This month’s meditation is taken from the “Meditation Bible” by Madonna Gaulding. This meditation is designed to allow you to move past your fears and find the courage to love another person. This is a heart chakra meditation to allow you to face your fears and heal your wounds that have caused your heart to close.
In preparation for this meditation, you should write about three pages with regards to why you are afraid to love.
1. Sit on a cushion or chair somewhere quiet and breathe deeply for a few minutes. Bring your attention to the heart chakra located under the sternum.
2. Imagine yourself being surrounded by an emerald light; breathe in this light, letting it fill your body. Imagine this healing light entering your heart and allow it to cleanse and release any fear you have about rejection, manipulation, abandonment and hurt.
3. Continue to breathe this emerald light. Let go of any fears of being controlled or manipulated, betrayed, lied to or abused. Imagine all of these fears evaporating and imagine the heart relaxing and expanding.
4. Bring to mind anyone in your past that has hurt you: Family, friends, lovers. Forgive them and wish them well.
5. Imagine that you are strong and in tune with your needs and instincts. Acknowledge that you can make good decisions, choose people who are compatible, kind and worthy of your love. Affirm to yourself that you will know when to leave the relationship when it is right to do so.
6. Place both hands over your heart and allow the emerald light to recede and return to normal.
In this month’s meditation we will be looking at spiritual union with god using a Sufi practice, this meditation is taken from Madonna Goulding’s “The Meditation Bible”. Many are aware of the Sufi Poet Rumi, but Sufism is the inner, mystical dimension of Islam in which Muslims seek to find the truth of divine love and knowledge through direct personal experience of God. The mind is seen as “the slayer of the real” which separates us from the spiritual truth that is found in the heart. This truth is taken as moving beyond the duality of the mind and obtaining oneness with god. This meditation quietens the mind, and like a lover seeking their beloved, focus on god.
In preparation for this meditation you should think about what surrendering to god means for you, it should be practiced early in the morning.
Sit on a cushion or chair and breathe deeply for a few minutes to allow yourself to relax and prepare to meditate.
Bring your attention to your heart and the heart chakra and focus on someone who you love (family member, lover or friend). Give yourself permission to feel whatever feelings emerge: Warmth, sweetness, tenderness, Peace or Silence or even heartache, pain and loss. Immerse yourself in these feelings and place all of yourself in the love within your heart.
Memories may be triggered, thoughts may intrude, mental images appear. Take all these and merge them into your feelings of love and with practise these thoughts will disappear and you will be immersed in your feelings of love.
Eventually use god as the object of Love: Approaching God as a lover longing for their beloved.
Talking to Spirit/God/Buddha
It would be nice if we could all be enlightened beings, in touch with our feelings and living from them rather than from toxic emotions. But life, for the majority of us, is rarely like that. This month’s meditation is looking at calming the raging emotions when you feel controlled by anger or jealousy. In all likelyhood, if you are feeling angry, then underneath this are feelings of hurt, confusion or defensiveness. Developing compassion and patience with both yourself and the person with whom you are angry provides a solution to this. One of the most powerful ways of doing this is to invoke a higher power, or being, which for you epitomises this compassion and will provide you with the space to assess the situation in a more balanced and caring way.
This meditation can be performed in any situation where you are caught in the throes of anger and jealousy. You will need to find a quiet space away from the person or situation that caused the anger and where you will not be disturbed for at least 15 minutes.
Sit comfortably, spine straight or if necessary lie down. Take a few deep breaths to begin to calm yourself and then begin to breathe normally.
Begin to focus on the emotions you are feeling, do not try to analyse or attach to them. Just concentrate on feeling them.
Imagine the face of the most compassionate and caring being that you know: it could be a religious figure such as Buddha, the Virgin Mary or God depending on your beliefs. It could be a teacher or a manifestation of spirit or simply a compassionate being.
Spend time with this being, talk to them about your anger, your emotions and your feelings. You can talk silently or aloud.
Simply offer your emotions to this being to be healed and transformed. Sit quietly for a few minutes and end your meditation.
The Body Scan
This month’s meditation is a “Classic” mindful meditation taken from the book Mindfulness: a practical guide to finding peace in a Frantic world (Williams and Penman). The Body Scan Practice provides a simple means of re-integrating your body and mind, it develops the ability to pay sustained attention characterised by a sense of gentleness and curiosity. Find a place where you will not be disturbed where you can lie on your back and allocate at least 15 minutes for this meditation. Your eyes can be open or closed.
Take a few moments to bring your awareness to the physical sensations within your body. On each out-breath allow yourself to sink a little deeper into the surface.
Be fully aware in this practice, do not allow yourself to fall asleep. Do not attempt to change the way you are feeling, you are simply bringing awareness to any and all sensations as you focus systematically on all parts of the body. If there are no sensations, simply acknowledge this.
Bring your awareness to the sensations in your abdomen. Become aware of the changes as the breath moves in and out of your body. Take a few minutes to feel these sensations.
Focus your attention like a spotlight5 and bring it down your body and into your legs, into your feet and all the way out to your toes. Focus on each of your toes, bringing a gentle interested attention to them. Feel the quality of the sensations. Simply allow to sensations to be.
On an in-breath, feel the breath enter the lungs and pass all the way down the body, into the body and into the toes. On the out-breath feel it flowing out of the toes, feet, legs, torso and out through the nose. Continue for a few breaths.
On an out-breath, let go of toes and bring awareness to bottom of feet: From soles, then in-step of each foot, then the heel. Experiment with breathing into any of the sensations. Allow your awareness to expand to the rest of the feet, the top of the feet, the ankle, the bones and joints. With a deeper, conscious in-breath direct it down into both feet, on out-breath, let go and shift your attention to the lower legs.
Continue scanning the whole body in the same way: lower legs, knees, thighs, pelvic area, lower back, buttocks, abdomen, upper back, chest and shoulders. With the hands, first direct your attention to the tips of the fingers and thumbs, then the palm of the hand and the back. Then the wrists, lower arms, elbows, upper arms, shoulders and armpits. Move your awareness to your neck, face before holding your entire head in full awareness.
Hold each part for approximately 20-30 seconds. If there are any intense sensations, use the in-breath to bring awareness and see if they change when you breathe out of them. If your attention wanders, bring your awareness back to the body part you were focussed on. After you have scanned the whole body, become aware of the body as a whole.
The ability to vocalise is an important part of Tantra: It enables you to express what you feel and the vibrations experienced set up new levels of arousal throughout the body. This month’s meditation explores the healing potential of your voice by releasing tension, uplifting the spirit and connecting to the vibrations within the body. We will explore sustained vocalized tones to stimulate the entire physical system, regulate blood flow, increases oxygenation and heal the nervous system, glands and organs.
For this meditation, find a place where you can be alone, out of earshot of others and will not be disturbed.
Stand with your feet firmly planted and imagine yourself well grounded, with your shoulders and arms relaxed. Begin to hum into your lower abdomen or heart centre. Imagine the hum expanding throughout your entire body. Hum into your bones, muscles and organs. Continue to allow the hum to increase until it is a full-voiced sound or tone. Give yourself permission to feel it resonating throughout your whole body.
Ask what needs to be healed, visualise poisons being released through your feet. Tone into any area of your body that needs releasing or healing. Let the sounds be spontaneous and in any form but imagine that your toning is connected to the harmonics of the universe. When you are ready allow the toning to come to a natural stillness and stand quietly, affirming the healing and rejuvenation that has occurred within your body.
Grounding the Energy
Some people spend a large amount of their time in their head. While the brain is excellent for transforming energy, it is not so good at storing it. The movement of energy in the body can appear to be quite strange to beginners. If you notice that you are having a little difficulty sleeping or are feeling “wired”, just like having a little too much coffee, it is best to bring the energy down. Below is a Taoist technique taken Mantak Chia’s, “The Multi-Orgasmic Couple”:
Place your hands on your abdomen and Touch your tongue to the front of your palate, (see also the article on the microcosmic orbit).
Smile, allowing your lips to gently curve upwards and smiling with the corners of your eyes. Relax your body, look for tension and blockages and allow them to be released. Bring your attention down to your navel (energy will follow your focus).
Imagine the energy descending down the front of your body like a waterfall and pooling in your abdomen. Cup your left hand with your right hand just below your belly button, as if you were catching the waterfall of energy. As an alternative, you can imagine that the energy is like molasses or honey being drawn down and wound around a spiral in your belly button. If you swallow your saliva as well, this can also help your energy come down.
If you are still having difficulties bringing energy down, an alternative technique, Venting, taken from the same source book, is described here:
Sit on a chair or lie down on your back. If lying on your back elevate your knees with a pillow if you feel any type of pain in the lumbar area. Place your hands in front of your mouth so that the tips of your fingers touch and your palms are facing towards your feet.
Close your eyes and take a deep breath. Feel your chest and stomach expand slightly. Then smile and exhale quietly, make the sound “heeeee” as you do so. As you are exhaling, push your hands towards your feet. Picture your body as a hollow tube of blue light that you are emptying with your hands from your head and down through your chest, abdomen, legs and out of the soles of your feet. Repeat the sequence three, six or nine times.
Meditation of Self Love
In keeping with this month’s theme of self-esteem, this month’s meditation is from Madonna Gauding’s The Meditation Bible. You may also wish to combine this with the meditation from November 2013: The Chakra Talk. If you do, the focus of your meditation should be the Third Chakra, located at the Solar Plexus.
This Month’s meditation is designed to allow you to counteract feelings of shame, low self-esteem and Self-hatred by encouraging positive self-regard and developing love and compassion for others.
This meditation should be attempted when you become aware of self hatred. In preparation, become aware and record any self-talk and be particularly aware of how much of your self-talk is negative.
Sit on a cushion or chair in a quiet place. Visualise your higher power.
Imagine your higher power smiling at you with great love and compassion accepting you as you are. Understand that this higher power does not demand that you “fix” yourself to deserve their love. Know that they want you to accept yourself exactly as you are, and treat yourself with kindness and respect as they already do.
Thank your higher power for reminding you to be kind towards yourself. Tell them that with their help and encouragement, you will refrain from hating yourself and will encourage yourself to accept yourself exactly as you are. Promise that you will try to live your life with complete self-acceptance and self-love.
Meditation of Liberation
This Month’s meditation is taken from Kavida Rei’s book, Tantric sex: The Path to Sexual Bliss. It is a partnered exercise and is ideal to energizing and leave you with a renewed sense of balance. Enjoy experiencing moments of rest and activity so close together, and make breath, dance or rest your focus, depending on your energy level.
1. Stand opposite each other, and visualise a spiral of energy coiling from your head down to your genitals.
2. Begin to dance wildly, feeling energy flooding up and down the spiral, waking up every cell in your body. With Snake-like movements, let your body free itself. Make whatever sounds express your inner feelings.
3. Sit facing each other with knees touching. Breathe in through your base chakra, allowing your breath to rise up in and out of your second chakra. Imagine your breath fusing with your partner’s, so that it becomes the shape of a helix.
4. Still sitting, sway and move your body, until you feel fully loosened. Breathe deeply, allowing your breath to expand and open your body and mind.
5. Breathe in through the second chakra and out through the third. Focus on your partner, let your breaths merge. Move through each of these chakras, breathing this way.
6. Feel the gathered energy at the crown of your heads. Allow it to expand throughout your body, flooding the chakra system all the way to your roots.
7. As you breathe out again, imagine the breath flowing down the front of your body, making a heart shape between you both. Expand the heart breath to fill the room, then the building, country, planet and universe.
8. Lie down together. Continue softly with your breathing and let your bodies dissipate into bliss.
Honouring your body
This month’s meditation, in keeping with the blog post, is a simple ritual designed to bring you into a closer relationship with your body. For this you will need between 20-40 minutes, a full length mirror and paper and a pen.
Standing fully clothed in front of the mirror, commence by bringing the hands to the heart and bowing to yourself and say “Namaste”: Honouring both Yourself and your intention to love your body more.
Begin by looking at Yourself fully from head to feet and notice what thoughts, feelings, judgements and appreciation arises in you. Look yourself in the eyes and receive yourself with your gaze. Simply spend time ( a few minutes) simply gazing and being with yourself.
Breathing comfortably and fully, and with being aware of what thoughts and feelings are coming up for you, begin to remove your clothes one at a time. Take your time and continue to gaze and receive the gaze. Continue until you are naked, or until you have removed as much clothing as is comfortable for you to do.
Look at your body and write down what you don’t like about it and why.
Look at your body and write down what you Do like about it. Notice what emotions arise when you see parts of yourself you like, look at what you find beautiful or moving. What you are proud of and why.
Look again: Is there anything that you have forgotten physically to appreciate or that could be seen in a different light. For example: marks due to pregnancy, how could they be viewed differently?
Take time to honour and celebrate your body, , by having a slow bath or gentle shower in honour of all aspects of you. Rub and nourish the skin, gently caress it and notice how you feel. Record this in your notebook what your thoughts, feelings, sensations and realisations have occurred for you. Honour yourself with a Namaste.
(Such recording of thoughts and feelings with this ritual enable you to, over time, become aware of how you think and treat yourself and areas where you are hard or judgemental on yourself. Over time, this ritual will alter how you relate to yourself and provide insights into healing body image
The OSHO 21 day Dynamic Meditation Challenge
For some apparently insane reason both myself and Karen decided to do this, it started out when Karen said she would like to do it and I said I would join her in it. A friend on Facebook said “Why don’t you post it up on and get a group going” and it happened. The 21 day Dynamic Meditation began with updates from all those who did it.
It is not called the challenge for nothing, the meditation itself is active and quite strenuous consisting of five stages detailed here:
Every morning between 7am and 8 am we cajoled, persuaded and grumbled our way into the meditation. Always, Always we felt so much better having completed it. The support from the group was fantastic and their experiences from the intense to the sublime. I am not going to detail all of what happened for me here day-by-day, but summarise what happened (I recorded it on word).
The first 6 days were clearing days: a lot of surface emotions were coming up and being released, anger, fear frustration. Seems to me it was stuff that I had been living in and at times there were thoughts attached to them or specific events. It was interesting to note how the mind tried to rationalise and force myself into a regular pattern when challenged. It was a big insight into how my mind tries to intrude and my security issues. Up until Day 11, there was resistance and tiredness, though I was getting physically fitter and I could feel energy moving from my base and all through my body.
After day 11 things were in “the zone” for want of a better word: I had scoured and cleared out the emotional crap and entered the witness and observer state. Thoughts had no emotions, emotions turned to feelings. Perhaps it is best described in the final entry:
Day 21: Like wow! From the first breath in the chaotic breathing my sexual energy was tapped. I feel that yesterday I shifted something deeply buried. My whole body began shaking and the energy rose: it was most definitely of Kundalini all the way through the meditation and until the dancing. What I hadn’t realised was that my hands had covered my sex and heart and the energy was going between the two. There was a deep arousal in my core: while not exactly making love to the universe it was certainly expansive enough!
All I can say at this point is: If starting this seemed insane, finishing it I felt completely and totally sane. This remains the most powerful experience in meditation for me. If you fancy a little insanity come and join us next time.
Mark Sutton July 2014
Many Cultures use ecstatic dance as a means to access states of higher consciousness. In Dublin, there are nights and groups for ecstatic dancing: Body Song Ecstatic Dance Night would be an example of one we attend. But why do we do these?
From a Tantric Perspective ecstatic and sensual dancing awakens our “kundalini” energy at the base of our spines, firing us up and stimulating our senses. Our bodies are also designed to be sexy and dancing can awaken this in us and dancing also allows us to free up our hips and pelvis allowing energy to flow. But not everyone can attend specific Dance nights, or wish too. Dancing alone though can be done when you desire: dancing for the lover in you and awakening and exploring the ecstasy it creates in a deeper and more intimate fashion.
For this meditation find a space where you will not be disturbed, wear loose but sensual clothing and put on music you find sexy or sensual, begin to breathe into the heart space, close your eyes and visualise your lover real or imagined.
If it feels comfortable for you, begin to slowly and sensually remove your clothing for your lover, imagine them drinking you in, every curve, becoming more and more enthralled as you slowly reveal yourself. (if you do not wish to remove clothes, as an alternative allow your hands to travel, revealing and exposing through your clothes).
When you are naked, dance fully, allowing every part of your body to move, free the hips and allow the energy at the base to begin to move. Imagine it as fire moving upwards as your body curls and your spine undulates, don’t put thought into it, let it happen. Allow the energy to rise up the central channel in your body, through each chakra. Simply allow the dancing to run its course and trust your body.
Lie down and imagine your lover blowing warm breath all over your body, begin to caress your body as if it was your lover touching you with desire. Give yourself permission to touch and lovingly caress every part of yourself: head, hair, your genitals, anywhere you desire: simply surrendering to the caress of your imaginary lover. Allow yourself the space and acceptance to go where you wish to, to the heights of bliss and ecstacy, to gentler places, simply fully experiencing the sensations in your body and the energy created.
When your body comes to stillness after riding the waves of bliss, simply lie quietly and peacefully.
One with the Universe
Summer is nearly here and this is a good time to begin to re-establish the connection with nature. You will need a blindfold, a garden or outdoor space where you will not be disturbed and a suitable day for this meditation. This meditation also requires a partner and is designed to establish trust as well as heighten the senses within nature.
Before commencing this meditation decide who will be the blindfolded partner and sit opposite each other, in a position that is comfortable for both and bring your hand to your chest in prayer position, breathe into your heart space and allow your gazes to gently connect. Witness what is happening for you and keep your breathing centered. Bow to each other and say “Namaste” to finish.
The person guiding should blindfold their partner and lead them into the garden or quiet space. Do this slowly and with care, you are nurturing the blindfolded person in this meditation: Allowing them to open and be intimate with nature safely.
Guide them to a flower, plant, bush or tree. Place their hands on the bark, leaves, stems or buds. Allow your partner to feel, smell, taste if they choose to. Support them gently in this. Remove the blindfold and let your partner see what they have been feeling and experiencing. Both take time to look at the object with a soft, receptive gaze. Blindfold your partner again and repeat one or more times.
Switch roles with the person who was blindfolded now supporting and guiding the other. There is no limit to the length of time you can perform this meditation for. Finally though, return to where you started and repeat the simple honouring ceremony you performed at the beginning of this meditation.
Releasing fear of love
This month’s meditation is taken from the Meditation Bible by Madonna Gauding. For many people who come to us, fear of being hurt or fear of abandonment are holding them back from taking the risk to love again. Yet love is our natural state of being. This meditation is a heart chakra meditation which will help you to move past fears, heal old wounds, opens the heart and allows you to take the risk of opening to others.
In preparation for this meditation, write three pages about why you are afraid to love.
Find a place where you will not be disturbed and sit on a cushion or chair. Begin to breathe deeply for a few minutes, clearing your mind and energising your body. Focus your awareness on your heart chakra located in the centre of your chest.
Imagine you are surrounded by an emerald green light. Breathe in this light, letting it fill your body. Imagine it entering the heart cleansing and releasing any fears you may have about being hurt, manipulated, abandoned or rejected.
As you continue to breathe this emerald light, add to the list of fears that you are letting go of: lies, betrayal, control or abuse. Imagine all of these fears evaporating, feel the heart opening, relaxing, expanding. Recall those in the past who have hurt you. Forgive them and wish them well.
Imagine you are strong, aware of and trusting your needs and intuition. Acknowledge that you are capable of making good decisions, of choosing people who you are compatible with and who are worthy of your love. Affirm to yourself that you will know when to leave a relationship if it feels right to do so. Put both hands on your heart and allow the beautiful emerald light to recede and finish your meditation.
Upward and Downwarlvid Pelvic Curl
We received feedback as regards the Pelvis from last month’s newsletter. It was concerned with an effective means of increasing flexibility, sensitivity, the awareness of the pelvic area and enhancing pleasurable sensations.
With that in mind, this Month we will be exploring two meditations from Margot Anand’s “Art of Sexual Ecstasy”: The downward and upward pelvic curls. These can be done with a partner or alone in front of a mirror (it is important to maintain the gaze of the other and yourself during this process. The upward curl is more dynamic than the downward curl and the exercise last approximately 45 minutes and a dynamic, rhythmic tribal dance style music is ideal. It is very important that you are not disturbed during this process.
Warm up by stamping and shouting to the music for between 5 and 10 minutes, then stand in front of the mirror (or in front of your partner), about 2 feet away, feet flat on the floor, parallel and shoulder width apart. Bend your knees, let your arms hanging loosely, keep your head, spine and body straight.
Close your eyes and focus on the internal feelings, be aware of roots going from your feet into the earth and you sense of balance deriving from this. Breathe through the mouth and into the belly, letting the belly and jaw hang loose and the genital and anal muscles relax. Imagine the breath moving down through your stomach and into the sex centre. After about 5 minutes, open your eyes and allow you gaze to connect with yourself (or your partner).
We next begin to move into the Downward Curl. Keeping the chest and spine relaxed and straight begin a forward and backward rocking motion that comes only from the pelvis. As you inhale, thrust forwards gently tightening the buttocks without tensing the pelvic muscles. Move at a pace that is good for you but allow your body to be dynamic on the forward movement. As you exhale, let your pelvis fall back, relax the inner thighs, buttocks and pelvic muscles and cultivate a feeling of letting go. Make the movements strong as you are pulling and releasing the muscles, give voice to these movements with Sighs or other noises. Continue for five minutes.
Begin to quicken the pace increasing the movement, the sound and breathing for about three minutes and then slow down allowing the movements to soften and the breath and sound to move into the belly for about three minutes.
Repeat these cycles of charge and discharge for about 15 minutes and this time allow the whole body to begin moving (imagine the body is a wave) before finally coming to stillness, totally relaxed, closing your eyes and focussing inwards towards your pelvis and genitals. Simply experience what is happening in the body.
The forward pelvic curl is next and is essentially an inversion of the previous practice. Curl the pelvis back on the inhale and let it fall forward on the exhale with the pelvic, genital and buttock muscles becoming relaxed. Allow your back to arch on the inhale and as you exhale bear down and exclaim or sigh. The pelvis should swing back and forth while being horizontal. Once this becomes natural, intensify the movements and sounds, imagine too you are taking in energy on the inhale through the pelvis. Allow this to be come as vigorous as you wish it too and do this for 15 minutes before coming to rest. Close your eyes and feel what is happening within yourself.
After completing the meditation ground and settle, feeling yourself rooted securely to the earth, it is a good idea to do this or any other exercise designed to draw energy back into yourself.
Did you notice the difference between the two curls? What did you feel? Was one curl easier to do than another? It helps to be dynamic about this (but not so much that you hurt yourself!) and let you body move to its own rhythm and speed while you be total in your vocalisation and practice. It may help to enhance sensitivity in the pelvis if you place on hand on your pubic area cupping the genitals and the other at the base of your spine. In cupping like this create support, containment and grounding.
The Man in the Mirror
Sometimes we are in denial, we do not like to face things or accept responsibility: emotional, physical, spiritual, relationships or work related, burying our head may seem like a good idea but doesn’t really work. This month’s meditation is aimed at overcoming denial, face your problems and promote honesty and self-acceptance. This meditation requires the use of a mirror that you are able to stand in front of: A bathroom or bedroom mirror would be ideal.
Choose a time when you will be alone and able to stand in front of the mirror.
Begin by closing your eyes and breathing into your heart, allowing time for you to centre and ground. Open your eyes and allow yourself to connect with your reflection in the mirror. Give yourself permission to verbalise and say out loud to your reflection three things that you like about yourself and look upon the person in the mirror with love. Acknowledge that at this point you are finding things difficult and that you are struggling. Acknowledge too that the problem should be admitted too otherwise it will continue to drag you down.
To admit to the problem, clearly and strongly tell yourself the problem you have been avoiding. Repeat this to your image three times. Be clear in what you say and why you need to deal with the problem. For example, if you are overweight you may need to lose it for reasons of health and wellbeing. Tell your image both the problem and the reasons why it needs to be dealt with.
Be honest and clear with yourself and your commitment to resolving the issue. Commit to one step to overcome the problem that you will undertake within the next 24 hours (as in the example above one step could be to enrol at a slimming class). Repeat this commitment to yourself a further three times.
Finally close your meditation by congratulating yourself on your courage and honesty.
Progressive Muscle Relaxation
While many in Tantra believe that the ability to have full body orgasms through lovemaking or breathing is the ultimate in experiences and that the involuntary muscle twitches are an end product of this, these twitches are known as Kriyas and result when tension in the body is released. They can be very pleasurable and indeed orgasmic, but there is the potential for much more. When the body is in a relaxed state, the energy can move freely and deeply throughout the body, when our focus is not on the fully body orgasm but we allow ourselves to completely relax, the experience is potentially much more transformative.
However, many of us carry tensions and this can lead not only in the limitation of our ecstatic potential and receptiveness, but also experience premature ejaculation, impotence, high blood pressure and an inability to sleep. When awareness comes into play, many of our clients realise just how much tension they have been subconsciously carrying and the rigidity within the body. So this month’s meditation is a simple technique for releasing tension from within the body. It is suitable if you are beginning your exploration of Tantra, are more experienced, or indeed do not practice Tantra at all, but instead feel stressed and tense in everyday life. The technique is called Progressive Muscle Relaxation and requires only 5 minutes. It should be practiced daily or when you are aware of tension or stress within yourself.
Find a quiet place where you will not be disturbed to practice progressive muscle relaxation, sit or lie down and make yourself comfortable.
First tense all the muscles in your face. Make a tight grimace, close your eyes as tightly as possible, clench your teeth. Hold this for the count of seven as you inhale. Now exhale and relax completely. Let your face go completely lax, as though you were sleeping. Take time to feel the difference once you have released the tension. Simply observe the whole process without judgment but giving yourself permission to feel what is happening.
Next, completely tense your neck and shoulders, again inhaling and counting to seven. Then exhale and relax, once again give yourself permission to observe and note what is happening. Continue the process down your body, repeating the procedure with the following muscle groups: chest, abdomen, your entire right arm, right forearm, your right hand (making a fist). Your entire left arm, left forearm and your hand (again, making a fist). Continue with your buttocks, your entire right leg, your lower right leg and finally your right foot. Repeat with your left leg, lower leg and foot.
If you do not have time or are in a situation where you need to release tension quickly then you can tense and relax the following four main muscle groups: face, neck, shoulders and arms, abdomen and chest, buttocks, legs and feet.
With practice this can reduce stress and tension within the body and bring about physical, emotional and spiritual benefits.
Birds, bees and apple trees
This month, as the weather changes and we have returned from the wilds of Wicklow, we are going outside with this meditation to renew our contact with the earth and natural world, to remove ourselves from purposeful activity and move into the moment. This meditation takes about one hour and in preparation should think about a favourite spot in nature, dress appropriately and leave all communication devices, books etc. behind. Just bring yourself with no distractions.
Initially, commence walking slowly, breathing deeply in time with your walking. Pay attention to your body: the joints, the muscles, the alignment of backbone and pelvis. Keep your knees loose and soft and each step should spring off the earth and you should walk with full consciousness. Walk until you establish a natural flowing rhythm. Simply allow any thoughts to go without attaching to them and open yourself to all that is around you: sights, sounds, touch, smell and what you breathe. Drink it all in, become it and experience it.
Focus totally on what you see around you, be receptive to everything you see, be nourished by it as you breathe deeply. Every sight: plants and wildlife, the quality of the light and shade, the panorama: experience everything.
Now focus totally on what you hear, listen with open ears to every sound around you, be receptive and give the sounds your complete attention. Birds, the sound of leaves, of trees in the wind, sea or water, animals: hear everything with full awareness.
Next, on each inhalation, become aware of all the smells and scents around you. Experience them, absorb them, become part of them. Pick up a leaf, some earth, sand and smell it: Immerse in the scent of flowers, the resin from trees, the smell of woodsmoke or salt spray or whatever smells are around you.
Continue doing this for 15 minutes or more allowing yourself to be immersed in nature using your attention. Feel yourself being renewed by this experience with every inhalation, feeling your spirit lift, your body revitalise. On each exhalation simple let go of thoughts and tensions as you move step by step gradually coming to a place of stillness and of relaxation.
After you have focussed your attention on nature around you, focus on something creative for yourself or something that needs answering and as you are walking look for messages or insights, it may be a word or connection, a feeling or emotion, a thought or image. Whatever it is, simply allow it to happen.
If you get tired while walking give yourself permission to simply rest and take in the view. If you have a persistent or nagging problem, simply sit by moving water and fill yourself with the sound of the water moving: imagine it being washed away as the water flows through you.
When you have finished and are ready to go home, simply take the experience with you for the rest of the day, feel it inside you and feel the effects it has upon you.
In Tantra we talk about the energy centres within the body, also known as Chakra’s. These centres can be open or closed/blocked and govern many aspects of our Physical, Emotional and Spiritual wellbeing. A lot of information is available on Chakra’s and I invite you to look for further information. This month’s meditation specifically involves connecting to these energy centres and is the “Chakra Talk” meditation found in Margot Anand’s book “The Art of Everyday Ecstasy”. This meditation is simple to do and enables us to receive clear messages from the energy centres and heal energy blocks and enhance your daily creativity.
It is important to note that all you are doing is giving voice to the feelings that are present in the energy centres and relaxing deeply is the key to allowing these inner messages to arise. So if you are feeling stressed, use a relaxation technique to allow your state to become calm.
This meditation will take approximately 20 minutes and focuses on one energy centre only, you can focus on a chakra you feel needs healing or start at the base and over a period of seven days move from energy centre to energy centre. It can be useful to record the session or have a partner take notes, but this can be done alone and/or silently if you prefer. If you are with a partner you may wish to alternate speaker and witness.
Ensure you will not be disturbed and that all phones are off.
Begin by bringing the hands together at the heart and directing a heart salutation to the energy centre you are working with.
Sit or lie comfortably and allow your breathing to become conscious, imagine yourself letting go and relaxing on the exhale. Allow all tensions to leave the body on the exhale, and all thoughts drifting away with the breath. If your attention wanders, bring it back to the breath.
Place your hands on the chakra you are listening to and bring your attention and your breath into that area of the body. Visualise or name the organs, speak softly and gently to the energy centre for a few minutes until you feel received. Internally speak the name of the chakra and say “I connect with you now. I give you my voice. I welcome you. Let me receive you. Speak through me.”
Lend your voice to that energy centre, speak in the first person “I” aloud if with a partner or using a recorder. If you use the words “my” it is possible that the mind will be in control and the true voice of the energy centre will not be expressed.
Tune in for 5-7 minutes, there may be long pauses, allow then to be present and the process to take its course. Simply be present, do not analyze what is happening, simply allow yourself to go deeper. Trust your intuition, you will know when the exercise is over. Breathe deeply and exhale fully. Give thanks to the energy centre and once again end with a heart salutation.
After you have done this, take a break. When reviewing the notes, the message or your own thoughts, look for the core meaning, the central message and create an affirmation around that with which you can remind yourself daily.
Sometimes we need to reconnect to our body. If we are not careful, we can live in our heads, unaware from the neck down. It is important for us to balance both body and mind, to become aware of tensions and blocks, leading to improved emotional and physiological health. Certainly in Tantra this unification of body, mind and spirit is central to its experience. This month’s meditation is a simple mindfulness meditation designed to be used when you feel you wish to connect to your body and its sensations, to begin the process of connecting to your body.
It is useful before starting this meditation to lie down comfortably and scan your body from toes to head looking for signs of tension or general physical sensations, this will provide some idea of the location within your body where the meditation will be most effective at that moment.
Sit on a cushion or chair with your back straight and notice the flow of your breath in and out of your body. Cultivate a sense of release and letting go on the exhale, do not attach to thoughts but allow them to happen and be released on the exhale. Allow the mind to gently quieten.
Imagine that your breath is moving to another part of your body a part where you have noticed tension and sensations. Focus all your awareness and breath at that spot. Fully experience and become one with the sensations/tension. But do not judge it as good or bad, pleasant or unpleasant. Simply observe.
What is the sensation: is it a single experience or a series of different sensations? How would you categorise it: Tingling? Burning? Tickling? Tightness? Is the sensation constant or does it change over time? Again, experience it but do not judge or attach, simply observe and accept. It is important that you keep your awareness and breath centred on that part of your body. If thoughts arise, simply bring your awareness and breath back to the spot and allow them to be released. But allow yourself to fully experience all that is happening.
You can end the meditation when you have fully explored this area or move onto another section of your body and repeat the process. Go at your own pace and take your time. Over time this practice will deepen and intensify. Allow this practice to seep into your life and bring this awareness of the physicality of your body into every moment, become aware of every feeling, every sensation that is occurring within your body.
OSHO, The Spiritually Incorrect Mystic
If I asked you to not think of an elephant, what would come to mind?
Traditionally the Vipassana meditation technique used by Guatama Buddha nearly two and a half thousand years ago employed passive sitting and self-observation. Times change and what was once easier to practice has become more difficult due to increased mental and physical stress, worry and a variety of factors, associated with modern living.
How then do we experience a truly meditative state when closing our eyes and attempting to still our thoughts, feelings and body is nigh on impossible. In fact the reverse can happen as we struggle to relax: We are unable to release suppressed emotions and tensions that accumulate in our body.
An alternative is active meditation: It is the process of witnessing while being engaged in activity. The structured activity and movement releases stress, rebalances the mind and body and releases suppressed thoughts and emotions. When you are able to express freely, yet in an aware and organised way physical and mental relaxation naturally occurs, this then is followed naturally by self-observation and witnessing. Osho realised this and developed a series of active meditations: Two of these OSHO Chakra Breathing Meditation and OSHO Kundalini Meditation are regular favourites at our meditation groups at TantraAwakenings.
Osho Chakra Breathing Meditation: The Chakra Breathing meditation can help you to become aware of and experience each of the seven chakras. This meditation is active and uses deep rapid breathing and body movement, accompanied by musical sounds to open and bring awareness and vitality to the chakras.
Osho Kundalini Meditation: Known as the “sister meditation” to Dynamic, with four stages of fifteen minutes each this method is a gentle yet effective way to release all the accumulated stress of your day. Kundalini Meditation lasts for one hour and has four stages, three with music, and the last without. You begin with shaking, then dancing, and end with stillness and silence, first standing or sitting, then lying.
Both these meditations are available on CD, and are useful in any individual practice. However, the experience of these in a group setting and with initial guidance is highly recommended. We recommend that you wear loose clothing and have a yoga mat for comfort. Further, a water bottle is very useful to have as the activity can generate a thirst. Also, go at your own pace and simply allow yourself to experience whatever is happening and give yourself the permission to do so: Any feeling or emotion, any sensation simply accept and allow it to occur. You are releasing that which has been holding you back, what has been suppressed and once released opening yourself to the natural flow. What happens is a uniquely individual experience and reflects where you are in that moment. Both intense and playful these are transformative and energising. Simply enjoy and experience!
We are delighted to say that we are running a 6 week drop-in class alternating between these two meditations and the details are given below. We look forward to seeing you there, but if you cannot make it, bring these into your life one breath at a time.
Classes start on Monday 9th September at 7.30pm at Yogilibrium, 4 Hynd's Square, Portlaoise.
This is also known as the “Self-Winding Wheel of the Law” and is a Taoist Qigong or Taoist yoga Qi energy cultivation technique. Deep breathing combined with meditation and concentration techniques develop the flow of qi (vitality or energy) along certain pathways of energy in the human body. The Microcosmic Orbit rises from the sexual organs and travels along the spine to the head, down through the tongue and front of body to the navel and back to the sex organs. There is a natural gap between the front channel and the back channel and this is bridged by touching the tongue to the tip of the mouth (the palate). It is through this indentation that the energy moves most easily from the brain, through the tongue, down the throat and chest to the abdomen and there are natural reservoirs of energy at the Brain, Heart and Abdomen. Blockages occur within this circuit and this can lead to fatigue and illness. Moving energy around this circuit can promote healing, prevent illness and keep the organs in balance. This month’s meditation is concerned with exploring the microcosmic orbit to keep the energy flowing smoothly.
Sit on a chair, back straight, feet firmly pressed on the floor. Keep the body relaxed throughout this exercise as this aids energy flow.
Breathe deeply and regularly, allowing the mind to settle, do not attach to any thoughts, but keep your awareness on your breathing.
Imagine a ball of glowing energy in the region of your belly button, if possible try to feel this energy. Imagine yourself guiding the energy down through to your perineum and back around through your tail bone. Try to feel the energy moving through this area.
Now imagine it rising up the spine, past the ribs and up to the base of the skull. As it reaches the skull, press your tongue against the palate and imagine the energy reaching the crown of your head. Focus your attention on the 6th energy centre between you eyebrows and imagine the energy being drawn down from the crown, through the spot in the forehead then down through the throat and into the heart finally, imagine it being drawn down through the solar plexus and into the naval area.
Repeat this cycle as many times as you wish (trust the body on this, it will let you know) and allow the practice to soften and rest for a while in whatever feelings and sensation have arisen.
Note: Don’t try to force energy, allow it to move of it’s own accord. You may not feel anything, that is perfectly fine. Energy follows thought, so on by imagining energy moving it IS moving.
Ensure that the circuit is complete and that energy is drawn downwards as well as upwards.
Releasing the Past
Being present is an important part of Tantra. However, we can frequently hold onto things that have hurt is in the past and which stop us being fully present. An old relationship, poor childhood an event that hurt, embarrassed or ashamed us, if held onto makes it difficult to be open to new opportunities, new relationships and new happiness. This month’s meditation is about letting go of the past. Prepare for this meditation by writing down what happened to in the past that still hurts.
Find a place to be quiet and stretch out on a mat, if cold cover yourself in a blanket. Breathe deeply noting the flow of breath in and out of your belly for a few minutes and give yourself permission to relax.
Bring to mind the emotions from the past that are holding you back or still causing you pain. That event and its emotions: imagine it now as an old, scuffed hold-all or bag that you are dragging around with you all the time. It was useful at the time helping you to process what happened, acknowledge that, but now the feelings no longer serve. So imagine letting go of the hold-all or bag and see how much lighter you feel.
Go through the list in your memory, choosing each emotion and idea that is holding you back. Imagine them as old worn out luggage. Acknowledge that they were useful but now simply let them go as it is time for you to let them go.
Finally, imagine yourself as lighter, freer, more expansive. Breathe deeply and continue to relax for a few minutes. Feel the openness, feel the possibilities for the future.
The Heart Chakra, the fourth energy centre, located in the centre of the chest and linked with the Thymus Gland, the heart, lungs and circulatory system. When this centre is blocked we exhibitnegative patterns of resentment, hatred, guilt, fear, being unforgiving, feelings of being undeserving and suspicion. When activated and open we feel joy, bliss, love, compassion, serenity and peace. We give and receive love unconditionally, transcend small minded judgments, criticisms, let go of vengeance, grievances, self sabotage. We experience self love and feel worthy of love and acceptance, hold a deeply felt compassion for others and our relationships take on true lightness.
This month’s meditation is centred on the heart chakra and aims to open the heart, release negative emotions and encourage self-love and compassion.
For this meditation you will need to sit on a chair or meditation cushion. It is important that you sit with your spine straight, tall with your heart open. (If you do not know the location of the heart chakra, please look in library books or search for images on the internet).
Bring your hands together in prayer and place the knuckles of your thumbs to the centre of the sternum. Try to locate the notch at the level of the heart. Bring your awareness to the thumbs, close your eyes and feel the beating of your heart there. Focus your awareness for approximately 5 minutes.
Place the palm of your right hand on the heart space and place the left hand over the right. Imagine and feel the energy at this point in the centre of your chest, imagine it as the green light of growth, of new plant life, feel the heat of this energy in your heart. Imagine and feel it radiating from your heart and through your body and back again. There is no set time for this, just trust your body and instincts to know when to move onto the next stage.
Turn the palms out and away from your body, visualise the light and heat and energy moving out from your palms and out into the world, the cosmos, infinite, boundless. Finally imagine that you are gathering all the love and compassion available, anywhere and bring it back into your body and into the heart centre.
Repeat this any time you feel the negative effects associated with this centre, open to yourself and capacity for love and compassion.
In this month’s meditation guide we are going to explore the first of our meditations. Meditation can take many forms and be incredibly simple to do, some of them utilise the most mundane of tasks. For this meditation you do not need a special area for this, or the ability to sit or still. I have chosen the most mundane activity for this exercise: Washing up. How many times have washed up and your mind has been elsewhere? Perhaps you have even dropped a glass or chipped a plate, even cut yourself on a knife hidden in the water, where is your focus? Your awareness?, Your thoughts?. This meditation can help to bring mindfulness and focus to doing the washing up, it can turn even mundane tasks like these into a spiritual practice:
Prepare the kitchen sink with warm soapy water, clean excess food off the plates and stack them next to the wash basin. You should be alone for this practice, no music or radio.
Take the first plate and slowly, with all your attention, clean it. If you notice thoughts intervening, simply bring your attention back to the plate. When it is cleaned, place it carefully on the drainer.
As you are doing the washing, notice the water: Its Warmth, the soap suds, the way it flows over your fingers. Notice too the feel of the dishes, cutlery, pots and glasses, how do they look as you clean each one individually?, notice the patterns, the gleaming metal, porcelain and glass: Treat them as if it is the first time you have done them. If your mind wanders, simply bring it back to the task at hand.
Yes, it will take much longer to clean the dishes, it is an exaggerated procedure. But by bringing this level of awareness and concentration to what you do, your mind is present and engaged and it can have positive benefits in terms of relaxation and a sense of peace.
If you have a dishwasher, rinse each item mindfully and load into the dishwasher with all your awareness, focussing your attention on everything you do. Even closing and starting the dishwasher.
If you wish bring your breathing into the meditation, make your inhale deep and full and your exhale complete, simply let go and relax on the exhale. Still focussing your attention on the individual item, follow this regular slow pattern of breathing.
Think now of other mundane tasks, any can be changed into a meditation: Ironing, Clothes Washing, Pegging out, Making the beds, Dusting for example, all can be used. At the start, you may find your attention wandering or you may become bored and have difficulty bringing all your attention to what you are doing: you simply are not used to being so focussed on menial tasks, but by practicing mindfulness in any mundane task regularly notice how different you feel and how your concentration and presence improves over time.
Music and Meditation
“One thing” the client feedback form said at the end of our level 1 Workshop “The Music was amazing, it really helped”. Music can enhance a meditation or can disrupt one. As a general rule, I tend to choose music that has no vocals, I find the mind focuses on the song and distracts from the meditation. But what style of music to choose? That depends on the type of meditation and the atmosphere you wish to create. It’s known, for example that rhythmic music affects alpha brainwaves with considerable therapeutic effects and one Stanford Symposium in 2006 highlighted the potential benefits in ADHD and other conditions *. Further, ritual drumming and rhythmic prayer are found in cultures throughout the world and are used in religious ceremonies to induce trance states.
Ask yourself what are you trying to achieve in your meditation?
If it is to relax and de-stress, then African drumming may be too discordant, too rapid to entrain the mind waves. If it is to be active, to shake loose, or focus awareness on cultivating and moving energy then many of the gentle mindfulness cd’s or MP3’s are not generating the correct atmosphere and mind-state.
Have a look through your music collection:
When you are deciding on a particular meditation you wish to practice look at what you have already. It takes a little time but play the beginning of each track you may find interesting and see if it matches what you want. If it does then either Play it all the way through or listen at regular intervals to see if the theme is continued or something discordant creeps in. If it’s what you want then note it for keeping, if it’s not right ask can it be used for another meditation? If the answer is no then move on to another. In that way you build up slowly a list of music tracks you can use.
How long do you wish to meditate for?
Bear in mind how long you want the meditation to last: If you are lucky you may have a piece that lasts sufficient time, but generally you may have to combine two or more tracks: That may require you to look at creating a playlist and you may need someone with tech savvy if you cannot do it yourself. Also, choose pieces that compliment each other: the separate pieces do not have large changes in pace, tone and volume. Choosing complimentary tracks allows a smooth transition. One additional benefit of having your playlist timed, especially when you are beginning, is that when the music finishes you know that your meditation is finished: No temptation to peek at the clock then.
Is there a specific piece you are looking for?
If you have heard a track or piece of music you feel will be perfect, can you get the individual track rather than the whole album? There are many sites where you can legitimately purchase individual MP3 downloads, many also have a preview of the track that enables you to listen to part of the track to ensure it’s what you want. Again you may need help with this, but it is easily done.
Don’t limit yourself to one genre, look at other areas, classical music can be very useful. So, in fact, can film-music. As an example of this we have the original Quantum Light Breath meditation by Jeru Kabbal. This is quite simply an amazing guided meditation for accelerated personal transformation, where the focus is the breath: The intensely evocative music is from differing Genres: New Original instrumental work, Classical and one notable film score (The Mission, Ennio Moriconne). So be creative in your use of music and draw from what sets the mood.
Perhaps now a little word on voiceovers for your meditation: In essence guiding yourself through a complex meditation in stages by voicing over your music. Where a meditation has several stages or visualisations it can be helpful to voice over your music with the steps. This can be tricky, it has to be timed so that the spoken steps comes in at the right place, that it is clearly spoken (write down what to say, when to say it and what tone it needs to be said in). It pays to practice, to talk through several times before committing to recording. Though one piece of advice is to get someone else to do the voice recording, it can be terribly distracting to hear your own voice.
So now you have some hints on incorporating music into your own meditation, there is nothing quite like tailoring your music to suit your practice. Enjoy and have fun!
The Chakra System
Body systems/organs & issues with positive affirmations for each
Root or Base Chakra - Muladhara (Vam)
Endocrine glands: Adrenals (Childhood issues)
Body systems/organs: Intestines, spinal column, kidneys
Issues: Physical sensation, the body, vitality, earth connection, survival, security
Blocked: Life is a struggle/difficult. Family obligations come before the individual = Fear, insecurity, anxiety, restlessness, frustration, alienation, separation
Activated: Life is worthwhile, enjoyable, and good. Individual creativity is important = Safety, security, stability, constancy, commitment.
Open: Feels safe, trusts process of life, open to change = Trusts self, natures self, can manifest creative desires.
Affirmation: ‘’I am safe and secure at all times. The energy from the earth heals and nourishes me. I love my body and give it what it needs.’’
Sacral Chakra - Svadishthana (Lam) Creative/sexual
Endocrine glands: Ovaries, Testes
Body systems/organs: Reproductive system, lymphatic system, body fluids.
Issues: Emotions, sexuality, pleasure, physical creativity.
Blocked: I am not sufficient, I am not enough. I am inadequate. I am a failure. Love and pleasure are blocked out = Gives self away to prove worth, or through fear of rejection. Manipulation to get wants. Does not trust the sweetness of life.
Activated: Feels good about self, harmony, peace, vitality. Honours and cares for self = Does not over extend. Feels self worth. Self respect. Rest. Relaxation. Good diet
Open: Looks after needs. What is best for us. Allows pleasure. Expresses feelings.
Affirmation: ‘’I enjoy the miracle of life in each moment. I release everything that blocks my experience of pleasure. I enjoy my sexuality fully. I am enough. Who I am and what I do is enough.’’
Solar Plexus Chakra - Manipura (Ram) Personal power/decision making
Endocrine glands: Pancreas
Body systems/organs: Stomach, liver, gall bladder, spleen, some aspects of the nervous system
Issues: Thoughts and opinions, 'digesting' of experience, confidence, self-worth, personal power.
Blocked: Needs status, power, achievement, validation, to prove worth, adequacy and confidence = Sense of unworthiness, fear, giving away power, feat of failure, victimhood.
Activated: I am whole as I am (without success, status, achievement) = Others can't make decisions for me. I can take my own life in my hands, can break away from dependencies. Will seek people who help us to know our inner worth. Can go against acceptable. . .
Open: We choose who and what we want in life. . .We choose experience which enhance our well being and self esteem. We do not depend on external factors for self worth. We can say 'yes' or 'no' boundaries. We are confident about ourselves, have self worth, respect. We know what is good for us and go for it.
Affirmation: ‘’I release judgment and let my life flow. I live my strength and power naturally. I love and respect myself at all times.’’
Heart Chakra - Anahata (Yam)
Endocrine glands: Thymus
Body systems/organs: Heart, lungs, circulatory system.
Issues: Unconditional love, compassion, sharing, willingness to change.
Blocked: We put conditions on love . . .if. . We have negative patterns = Resentment, hatred, guilt, fear, unforgiving, undeserving, suspicious.
Activated: Energy holds joy, bliss, love, compassion, serenity, peace. We give and receive love unconditionally. We transcend small minded judgments, criticisms. We let go of vengeance, grievances, self sabotage. We are open to love. Surrender to the healing power of love. Experience self love.
Open: Strong feelings of acceptance and lightness. No need to perform or be someone. There is joy in the moment. Feels worthy of love and acceptance. People blossom and true giftedness emerge. Deeply felt compassion for others. Relationships - life- work take on true lightness.
Affirmation: ‘’I say 'yes' to all my feelings. I open myself to the healing power of love. Love is the purpose of my life. I follow the path of the heart’’
Throat Chakra - Visuddha (Ham)
Endocrine glands: Thyroid
Body systems/organs: Bronchial and vocal apparatus, alimentary canal, joints.
Issues: Communication, creative self-expression, speaking your own truth, speaking things into being.
Blocked: Suppressed emotions (anger, sadness). Vital energy is posited. Created energy is destroyed = Gossip, criticizing, boasting, lies, nothing worth saying.
Activated: Enhances development of will power. We express our personal truths. Express creativity - song, poetry, painting. Accepts validity of feelings and take responsibility for them.
Open: We reach for and touch realms of the spirit. Energy passes freely through our bodies and enlivens sensations and feelings. Creative expression allowed freely. We express who we are and reach out to others. We express needs and speak up for self
Affirmation: ‘’I am free to express my feelings, thoughts and inner knowing as appropriate. I release the fear and doubts which block the way to my creative expression.’’
Third Eye Chakra - Anja (Om)
Endocrine glands: Pineal
Body systems/organs: Lower brain, nervous system, sinus, ears, nose, left eye.
Issues: Balancing the higher and lower selves, trusting inner guidance, intuition, visual consciousness, clarity on an intuitive level
Blocked: Reflect, ideas, theories, ideologies. Fear and doubt overactive. Attitude can block the goodness we long for = Coldness, intellectualism, unfeeling, mean, tight, ungracious.
Activated: We trust insight and intuition. We are open to universal, creative energy and go towards fulfillment and purpose. We feel oneness with the divine
Open: Enlightenment - glimpses to higher realms. Opens to healing. Deepest knowing. Unconditional love. Increases selflessness and understanding. Positive thoughts about self and others. Sees the divine everywhere. Faith in innate goodness of life. Life has meaning - can say 'yes' to life.
Affirmation: ‘’I open myself to my intuition and my deepest knowing. I trust whatever comes to me is for my greatest joy and highest good. I accept that I am an unlimited being and I can create anything I want.’’
Crown Chakra - Sahasrara
Endocrine glands: Pituitary
Body systems/organs: Upper brain, right eye
Issues: Cosmic consciousness, pure knowing, connection with the divine.
Open: We receive Universal energy which guides us on our path and allows our true destiny to unfold. We surrender our small limited egos to a protective and guiding force which moves us through life. Move to a lighter, freer place, more energized within ourselves. Vibrant, radiant, happy. We radiate love which nourishes our self esteem, inner peace, well being. We're receptive. We accept and surrender. We embrace life passionately.
Affirmation: ‘’I am open to the goodness and the abundance of the universe. I am one with all there is. I allow the creative source to express itself through me.’’
What is Meditation?
What do you think meditation is? An exotic practice linked to eastern religions? Sitting postures that require you to be tied in knots? Or a practice that only holy men can do?
The answer to all of the above is no.... thankfully. Any form of focussed awareness, of consciously choosing to focus your mind on something is meditation. It could be the TV, a book, food, lovemaking, or breathing. Or it could be a specific practice or focus where you set aside time. Meditation is anything in fact that brings you into a state of present awareness and focussing the mind in positive ways. It can be passive or active, in active meditation we focus on breathing and/or movement, the results of which can be quite staggering. Our western mind has no choice but to stop thinking, and as a result we start feeling, de-stressing and opening. It can be helpful to have a group or facilitator to guide you through the practices, to nurture, support and provide companionship.
But why Meditate? What are the benefits?
There is a reason why many cultures have used meditation throughout the centuries: It is known to improve health: de-stressing, lowering blood pressure, slow heart rate and reduce anxiety for example. Wilhelm Reichs and Alexander Lowen believed that many diseases and ailments were caused by blockages of energy in the body and consciously allowing energy to flow freely could significantly improve health.
Not only do you become more aware of your body and mind when you meditate, but you realise that multi-tasking is just another form of Attention Deficit Disorder with competing external stimulii and demands of the modern life leading to confusion, stress and a general shutting down. Meditation brings you into the now and allows you to focus and sharpen your mind and to live your life in the present.
Emotional intelligence has been identified as a reason for success in life. Emotional intelligence is essentially the ability to be aware of and manage your emotions. Think back to times when you were ruled by emotions such as anger and Jealousy? What happened? How did you feel (feelings are different from emotions, but that is another article for another day)? Meditation is a means of becoming conscious of your emotions and thereby developing emotional intelligence.
Meditation is also a wonderful support if people are getting help for psychological problems, it is a companion on the healing journey. Meditation can also help if you wish to simply concentrate on the mysteries of life, depending on your beliefs it allows for connection to the divine or simply be open to the idea that there is more to life than meets the eye.
If you would like to read more about Meditation, there are many on the market, but here are two books for you:
- The Meditation Bible: A definitive Guide to Meditations for Every Purpose by Madonna Gauding
- -Meditation: The First and Last Freedom by OSHO.