Meditations Amsterdam 2019

Thank you to all who came or expressed support and interest in the meeting. If you have any thoughts or questions you are welcome to contact us.

These are the practices that were done at the meeting in Amsterdam on 23 March 2019

Led by the Warden of Shanti Sadan

As suggested at the meeting, you may choose the length of time you spend doing each practice, but this should be decided in advance. If the recording above is followed, the practice session will last 20 minutes.
More on practising meditation regularly

Practices

1. Inner preparation

Approach the meditation with reverence and calmness. Feel that you are in the presence of the deeper reality that sustains the world and is within and around you. [About one minute.]
More on the preparation for meditation

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 ‘Peace’, and with each out breath, ‘Light’. [About four minutes]

3. Visualisation
This visualisation is to be done in three stages. 

1. Imagine that the morning sun is shining in the heart centre.
In the imagination, make a vivid picture of the morning sun. See it shining in the heart centre (in the middle of the chest.) [Two minutes]

2. Visualise the light of the morning sun in the heart centre filling your whole body. [Two minutes]

3. Imagine the light of the morning sun in the heart centre spreading outwards in all directions. [Two minutes]

4. Meditation on a text

OM
I WITHDRAW MY CONSCIOUSNESS FROM THE SENSES AND THE MIND
AND REST IN THE PEACE AND LIGHT 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. [Six minutes.]
More about meditating on a text

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

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