Meditation Practices 2018-01

These practices were done at the weekly guided meditation sessions, during January 2018

Scroll down for recordings of a meeting with these practices.

1. Inner preparation

We sit in calmness and reverence for that supreme power that is at the core of our own being. [About one minute.]
More on preparation for meditation.

2. Breathing practice

Breathe slowly and deeply, drawing up the in-breath as if from the navel to the space between the eyebrows. With each in-breath, say the word: ‘Here’, with each out-breath the word ‘Now’. [About four minutes]

3. Visualization

Look on your physical form as if you are separate from it. Then see your whole body as full of light. [About five minutes]

4. Meditation on a text

OM
MY MIND RESTS IN CONTEMPLATION
OF THE EVER-SHINING LIGHT IN MY SOUL.
THAT LIGHT IS BLISS,  THAT LIGHT AM I.
OM

Repeat the text silently a few times until the meaning is grasped, then focus the attention that. If the mind wanders off, firmly and gently bring it back to the text and the meaning. [About 6 minutes.]
More about meditating on a text

5. Closing offering

Extend thoughts of unconditional goodwill to all. [One to two minutes]

Listen to a Meditation Session with these Practices

Here are recordings of a meditation session including these practices, led by the Warden at Shanti Sadan.

This version has been abridged, and we could follow it for our own daily practice (20 mins).

This is the full recording, with an introduction and commentary. You may find it helpful to listen to this version at least once (31 mins).

For more on how to meditate see this section on daily meditation practice.