Meditations – Current and Amsterdam 2019

These are the practices that are currently being done at the weekly guided meditation practice sessions at Shanti Sadan

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

We could follow this recording as a way of doing our regular daily meditation practice. The session was led by the Warden of Shanti Sadan.

Please scroll down for a summary of the practices.

Here is an audio recording of session

Here is the session in movie format

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.