Meditation Techniques
© 2005 by Corinne McLaughlin
ALIGN YOUR POSTURE AND RELAX YOUR BODY
Keep your spine erect, sitting in chair or crossed-legged sitting on floor
Do not lie down unless necessary because of pain, as you might fall asleep
Hands can be folded in lap, or with palms up or down on thighs
CONCENTRATE ON YOUR BREATH
Breathe in peace and stillness, inhaling slowly and deeply to a regular count
Hold for a few moments
Exhale slowly and deeply to a count of seven, releasing tension, worries, irritation, and repeat several times
CALM YOUR EMOTIONS
Observe your feelings without reacting to them or overly identifying with them
Visualize your feelings as a ball of energy in the solar plexus center (near the stomach) rising up to your heart with each breath inhaled;
Then exhale, visualizing emotional energy being transmuted into unconditional love
STILL YOUR MIND
Focus your attention in the present, letting go of worries about the past or future
Become a detached observer, noticing your thoughts flying past, without trying to stop or change them, and without judging or labeling them
Empty out the contents of your mind, until you experience pure awareness with no specific thoughts
DEDICATE/ ASPIRE/ EXPAND
Lift your awareness to align with the highest and wisest part of yourself (the soul)
If a group meditation, link on a soul level with all those in the group
If appropriate, then align with the enlightened teachers of humanity (the Masters of Wisdom, the Christ, the Buddha, etc.) and with God’s will
MAINTAIN SILENCE
Remain relaxed and receptive, yet alert and aware (avoiding drowsiness) for a period of 10 to 30 minutes
END WITH A BLESSING
End your meditation by releasing and circulating energy, sending positive thoughts or prayers to those in need, to humanity as a whole, and to the earth for healing and peace
© 2005 by Corinne McLaughlin
ALIGN YOUR POSTURE AND RELAX YOUR BODY
Keep your spine erect, sitting in chair or crossed-legged sitting on floor
Do not lie down unless necessary because of pain, as you might fall asleep
Hands can be folded in lap, or with palms up or down on thighs
CONCENTRATE ON YOUR BREATH
Breathe in peace and stillness, inhaling slowly and deeply to a regular count
Hold for a few moments
Exhale slowly and deeply to a count of seven, releasing tension, worries, irritation, and repeat several times
CALM YOUR EMOTIONS
Observe your feelings without reacting to them or overly identifying with them
Visualize your feelings as a ball of energy in the solar plexus center (near the stomach) rising up to your heart with each breath inhaled;
Then exhale, visualizing emotional energy being transmuted into unconditional love
STILL YOUR MIND
Focus your attention in the present, letting go of worries about the past or future
Become a detached observer, noticing your thoughts flying past, without trying to stop or change them, and without judging or labeling them
Empty out the contents of your mind, until you experience pure awareness with no specific thoughts
DEDICATE/ ASPIRE/ EXPAND
Lift your awareness to align with the highest and wisest part of yourself (the soul)
If a group meditation, link on a soul level with all those in the group
If appropriate, then align with the enlightened teachers of humanity (the Masters of Wisdom, the Christ, the Buddha, etc.) and with God’s will
MAINTAIN SILENCE
Remain relaxed and receptive, yet alert and aware (avoiding drowsiness) for a period of 10 to 30 minutes
END WITH A BLESSING
End your meditation by releasing and circulating energy, sending positive thoughts or prayers to those in need, to humanity as a whole, and to the earth for healing and peace