Meditation Practices 2018 09

These meditation practices were done at the weekly guided meditation sessions during September 2018.

Scroll down for recordings.

1. Inner preparation

We sit calmly with a feeling of reverence for the invisible, all-pervasive power within and around us. [About one minute.]

 

2. Breathing practice

Breathe slowly, drawing up the in-breath as if from the navel to the point between the eyebrows. With each in-breath say silently the word ‘Here’, with each out-breath ‘Now’. [About five minutes]

 

3. Visualisation 

Draw an imaginary line of light, from the top of the forehead, down between the nose, lips, throat, heart-region, to the navel. Imagine this line of light and concentrate on it.

4. Meditation on a text

OM
I WITHDRAW MY CONSCIOUSNESS FROM THE BODY, SENSES AND MIND
AND REST IN THE PEACE AND BLISS
OF MY TRUE SELF
OM

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

 

5. Closing offering

Extend thoughts of unconditional goodwill to all. [One minute]

 

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

This is the whole session, including the introduction and more on the principles behind meditation. (38 mins)
You may find it helpful to listen to this version at least once.

This version has been edited to focus on the practices and it could be followed for our own daily meditation (21 mins)

 

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