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BASIC MEDITATION TECHNIQUES
Part 2 of 3 Parts
May 1987
by
Bill Witt
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NEW ATLANTIS BBS
301-632-2671
Member of the ParaNet system
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This is the second part of a three part online course in Basic
Meditation Techniques
The course is devided into three sections. Section one deals with
what meditation is and how it plays a part in the lives of those who
use it. Section two will go into the techniques and tools of
meditation. Section three gives suggestions on how to use what you've
learned, in everyday life. A list of books for further reading on the
subject, will be given at the end of section three.
This material may be reproduced and distributed only if the header,
by line, and BBS info remain part of any such reproduction.
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In this second section of the "Basic Meditation Techniques" course,
we will discuss various relaxation procedures and how they will aid
you in entering a trance or meditative state. You will also be given
some ideas about types of music and other "tools" which can help you
achieve these relaxed states of mind. Let's begin.
First, let's set the stage for our meditation practice. You should
pick a place which is as private and safe as possible. An altered
state of mind, as in meditation, lessens your awareness of the outside
world. For this reason, it is not advisable to practice these
techniques in a public place where there is a chance of being mugged,
robbed, or molested. If you are at home, with other family members or
friends present, ask that you not be disturbed and that all other
noise in the house be kept to a minimum. When you have found a place
suitable for meditation, you may begin.
"The seekers of new mind states-the mind control devotees, the
encounter group enthusiasts, the drug takers, the psychics, the
meditators - all are on a journey into the interior universe trying to
burst the limits of the socially conditioned mind. Weither acceptable
or unacceptable, moral or immoral, wise or foolish, the mind of man is
stirring toward a new evolution." -- Dr. Barbara Brown (1)
As I said in section one, trance or meditaive states, alter the way
your mind deals with the realities it accepts as normal. Things which
are experienced in a trance state are often not easily expressed in
everyday language. You will at some level, experience a heightened
state of awareness. Colors, smells, and sounds may seem amplified
from what they normally are.
People who can acheive very deep states of trance often leave their
bodies in astral projection, or have psychic experiences.
I highly recommend, that if you wish to enter deep states of
meditation, you do so under the guidance and teaching of someone who
is well trained in the practice of such techniques. The key thing to
remember is that it's not what level your working on as much as what
you are learning. There is alot to be gained in wisdom and knowledge
at all levels of trance.
Now let's learn some simple and usefull relaxation exercises.
You want to be sure that the time you pick to practice your
meditation is a time when you are least likely to be disturbed. You
should not be overly tired or have just finished eating as both of
those conditions may cause you to fall asleep. Even though you wish to
acheive an altered state of consciousness, you do want to remain
conscious to some degree. If you fall asleep when you are meditating,
no harm is done and you will awaken quite refreshed and rested.
Unfortunately though, you may not be able to recall all the things you
experienced while in trance.
If you are lying down, be sure your back and neck are properly
supported so as not to fatigue the body. If you are sitting, be sure
that both feet are flat on the floor and that you are sitting as erect
as possible without being too stiff or strained. You should have your
arms resting comfortably in your lap with palms up.
In either case, it is important that your body not become strained
or fatigued for at least thirty minutes. This is a good length of time
to begin with as it should put neither a physical or mental strain on
your being.
Next, visualize a yourself in a cocoon of white light. You should
surround yourself completely. See the light as bright and warm. You
may play with this sphere of light making it bigger or smaller until
it "feels" right for you. Say to yourself, "I am protected by the
pure white light of all that is good and truthfull. I am surrounded by
the pure light which keeps out all unwanted and evil influences."
This is a good idea to do for several reasons. There are those, and
I am one of them, who believe that each of generates an aura which
protects us from outside influences when we are in trance. This aura
may be strengthened by visualizing the light as growing brighter at
our command. Even if you do not accept this idea, the practice lends a
feeling of safety and security to you. Nothing which is outside of
you may enter or touch you without your permission.
Learning to control and pay attention to your breathing is the next
step. You should start by taking a deep breath in through your nose,
hold it for the mental count of 4 and then let it all out slowly
through your mouth. Repeat this until you begin to feel at rest and
relaxed. Allow your breathing to settle into a steady, rythmic rate.
Just this simple technique can relax and refresh you at any time. When
you are only doing the breathing exercise, it is not necessary to go
through the white light sphere visualization. Some people use a
muffled metronome or recording of some other rythmic sound, such as
ocean waves, to aid them in setting the pace of their breathing. A
good source of recorded sounds which can help you in meditation is a
series of records and tapes which have been produced under the title
"ENVIRONMENTS".
Now, as you are breathing, see yourself lying in the warm light of
the sun. The light is warm and pleasant to be in. Starting with the
tips of your toes, feel the light warming all of your body, slowly
moving up into your legs, your trunk, and then into your arms and
fingers. As you feel this warming become more and more relaxed, going
deeper and deeper into a calm and quiet place.
When you fell totally relaxed and at peace, bring a single thought
into your mind. It should be of a pleasant experience or of an idea
such as love, joy, peace, or compassion. Focus on this one thought and
if some other thought should try to intrude, picture it as being
written on a clear board between you and your focal thought. Then
picture it being erased from that board as it might be from a piece of
paper. Deal with any thought, other than your focal thought, quickly.
Try to maintain concentration on your focal thought for at least five
minutes. Picture it as being real and experience it as if it were.
When you are able to do this and can exclude all other thoughts as
they attempt to enter your mind, you will have learned the single most
important technique of meditation.
It is now time to begin coming back to normal consciousness. slowly
let the thought fade from your mind and again become aware of the warm
light of the sun. As you fell the light bathing you in its' warmth,
start to reconnect your mind with the physical sensations of your
body. Become aware of your breathing and the room around you. Do this
slowly and calmly. When you are fully aware of your surroundings, open
your eyes slowly. Enjoy the sense of calm and peace.
If you succeeded in doing this exercise, you should feel more
relaxed and calm than normal. It is important to remember that you are
comparing it to normal for you, not to what you think others would or
should feel.
If you do not feel you succeeded try again in a day or two. Between
meditaion sessions, practice your deep breathing exercises. If you
keep trying, you will soon reach a calm and meditative state. Do not
attempt to meditate when you are ill, tired, or hungry. Those feelings
only serve to make your efforts more difficult. A very important part
to remember is that you can not force yourself into a meditative
state. You must flow into it and surrender to it calmly.
Some things which are found to be helpfull in meditation follow.
Try concentrating on the flame of a candle when focusing. You could
also use a crystal ball. The later is rather exspensive but small
crystal window ornaments or pyramids also work well and cost much
less.
Music is also an aid to some. The music should be quiet and
rhythmic. It should bring on feelings of peace and comfort. Such music
may range from New Age recordings to classical.
Another usefull device is to focus on a symbol which holds special
meaning for you. It may be an well known symbol or one you design
yourself. As long as it holds a special meaning or expresses a special
concept, it is a usefull focusing tool.
This brings section two of this course to a close. In the next part
I will give you some pratical ways in which to use what you have
learned. Also, a list of books for further reading will be included.
References:
(1) Dr. Barbara Brown
"New Mind, New Body"
New York, Bantam Books, 1975
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