- Watching the Senses Meditation
- Watching the Emotions Meditation
- Smoke Out, Light In Meditation
- Relaxing by Stressing Meditation
- Eliminating Past and Future Meditation
- Cocoon of Light Meditation
- Butter on the Head Meditation
- Body of Light Meditation
- 5-Minute Gratitude Meditation
- 9-Round Breathing Meditation
- Watching Your Breath Meditation
- Accessing Your Optimal Future Self Meditation
Watching the Senses Meditation
Focus the attention to your breath and sensory experiences:
- Whenever you notice something, mentally note: “feeling,” “hearing,” “tasting,” “smelling,” “touching.”
- Observe the senses but refrain from engaging with yourself. Note the experience and return to the breath.
Watching the Emotions Meditation
Focus the attention mainly to the breath and sensory experiences while also noting your emotional experiences.
- Whenever a particular feeling comes up, mentally note it as “liking,” “disliking,” “anger,” “sadness,” “fear,” “resentment,” “anxiety,” “guilt,” etc. and let it go.
- Instead of becoming involved with the emotions, observe them so that you may release them and then return to the breath.
Smoke Out, Light In Meditation
- While breathing out, imagine that all of your negative energies, mistakes, misunderstanding, and emotions leave your body with the breath. Visualize this energy as black smoke, which goes out into space and completely disappears.
- While breathing in, imagine that all the positive energy of the universe enters your body with the breath. Visualize this positive energy as pure white light, which enters all the parts of your body, pervading every cell and atom. Enjoy this clear white light.
- As your comfort level increases, use every breath to inhale white light and to exhale black smoke.
- When you feel distracted by other thoughts, observe them but refrain from becoming involved or attached. Transform these thoughts into black smoke and breathe them out.
Relaxing by Stressing Meditation
Relax the body by systematically tensing all of the muscles, holding the tension for 5-10 seconds, and then releasing into an enjoyable neutral, relaxed position.
- Find a comfortable position, either sitting or lying down.
- As you inhale deeply, tense all of the muscles on your face, squeezing and straining as hard as you can. Hold this position for 5-10 seconds. As you exhale, imagine breathing out the stress that your face holds as you release the tension of the facial muscles.
- As you inhale deeply again, tense the muscles of the neck and shoulders. Hold the tension, then release and allow the stress to dissipate with your exhalation.
- Repeat this process as you move throughout your body:
- Inhale deeply and tense the muscles of the arms and make fists with your fingers. Hold, then release with the exhalation.
- Inhale deeply and tense the muscles of your chest, abdomen, and back. Hold, then release with the exhalation.
- Inhale deeply and tense the muscles of your buttocks, legs, and feet. Hold, then release with the exhalation.
- After moving throughout the body, maintain a steady breath and enjoy your state of relaxation. If you still feel tension somewhere, send your steady breath to that area. Imagine the stress and tension melting away as you exhale.
Eliminating Past and Future Meditation
Find a comfortable seat and rest the hands on the legs, palms facing down. Initiate a calm, steady breath.
- When the mind wanders off to thoughts from the past, gently tap your left leg.
- When your mind wanders off to thoughts of the future, gently tap your right leg.
- Whenever a thought arises, mentally note “memory” or “fantasy” and then return to the breath.
Cocoon of Light Meditation
- Find a comfortable position – standing, seated, or lying down.
- As you inhale, bring your hands with palms facing forward to either side of your ears. As you exhale, close your palms together to meet in front of your face. Imagine this motion closing out all distraction and drawing your focus inward.
- Take a new breath. As you exhale, lift your hands above the crown of your head, right palm on top of the left. As you inhale, imagine white light pushing out through the crown of your head into your hands as they lift higher up. This light represents love, kindness, and everything you know to be true about yourself.
- As you exhale, open your arms into a circle around your body, down to your feet. Imagine a cocoon of light surrounding your entire body, protecting your true intentions and shining them outward.
Butter on the Head Meditation
- Imagine a piece of gold-colored butter resting on the crown of your head. As the butter slowly melts down your body, all stress and tension disappear.
- As the butter slowly flows over your forehead, the creases in your forehead soften and your brow un-furrows.
- As the butter runs down over your eyes and cheeks, the muscles of the face relax.
- As the butter melts along the back of your head, your neck, and your shoulders, the tension releases.
- As the butter melts along the arms, the hands, and down across the chest and belly, the warmth soothes the muscles, dissolving strain and tightness.
- As the butter runs down your back, your legs, and feet, each muscle is bathed and released from holding patterns.
- Now the entire body is covered in golden butter. Your body is relaxed and light. You radiate health.
- Scan the entire body again and exhale any remaining stress or tension.
Body of Light Meditation
- Visualize a white ball of light above the crown of your head. It is pure white energy, somewhat smaller than the size of your head. It has no real form, which allows you to feel its presence instead of focusing on details.
- The white light embodies all of the pure love of the universe and the accomplishment of the highest potential of living beings.
- Visualize the ball of light becoming smaller, about the size of your thumb. The white light enters your body through the crown of your head and descends to the level of your heart.
- Now the white light begins to expand, filling your entire body. The material form of your body dissolves into light. A body of pure white light remains, formless and without shape.
- Focus on the feeling of the light-body. All negativities, problems, worries, and fears are gone. Only peace and happiness remain.
- As distracting thoughts arise, dissolve them into the light.
5-Minute Gratitude Meditation
Take this first minute to focus your breath. Inhale for five counts (1, 2, 3, 4, 5) and exhale for five counts (5, 4, 3, 2, 1). As you walk your internal gaze through your body, use the breath to release any places where you are holding tension.
Focus your gratitude inward. Think of the aspects about yourself for which you are grateful – the parts of your character that allow you to spread positivity and light to those around you. Instead of “wishing” you were a certain way, remember that even the little things are worth acknowledgement.
Expand your gratitude outward. Think of the people for whom you are grateful for having presence in your life. Flip through the mental photo album of everyone who loves, supports, and encourages you to be better. Know that these relationships will be enriched by even a moment of energy and acknowledgement.
Send your gratitude into the universe with your own thank you prayer. Here is the thank you prayer that I used today – Thank you. I am grateful. I am thankful for my family, the roof over my head, my boyfriend, and my friends. I am thankful for my process and what I have accomplished in my life so far.
Repeat the mantra: My life is full and abundant.
9-Round Breathing Meditation
This meditation is a pre-tantric purification practice in which you visualize the three main energy channels in the body. It is used in the beginning of a meditation session to calm and clear the mind in only a minute or so.
The Central Channel:
- Visualize the body as being completely empty and transparent, then inside it appears the Central Channel.
- The Central Channel starts between the eyebrows, continues back just under the skull, and from the crown of the head it goes straight down to four finger-widths underneath the navel, staying slightly in front of the spine.
- The Central Channel is a transparent blue tube, with the thickness of a large-bore drinking straw.
The Lateral Channels:
- The two lateral channels are on the left and right sides of the body.
- Both of these channels are transparent, with the thickness of a standard drinking straw.
- The right channel is red and the left channel is white.
The three channels are flexible and connect with each other just below the navel.
As you practice this meditation, make your breath longer and deeper, but keep it quiet. If possible, one should not hear the breathing. If you have a cold and one or both nostrils are clogged, just imagine breathing through the different nostrils. Complete no more than 2-3 cycles of each round.
Round One: During the first round of breathing, inhale through the left nostril, keeping the right nostril closed with one finger. Imagine the air traveling from the left nostril into the left channel, up to the crown, and all the way down underneath the navel. At this point, the left channel connects to the right channel. Exhale through the right channel by closing the left nostril with the same finger.
As you inhale through the left channel, imagine breathing in pure white light. As you exhale through the right channel, imagine you are exhaling black smoke that disappears beyond the universe. The black smoke represents desire and attachment, which pollutes the left channel and collects at the navel center. Its exit route is through the right channel. Repeat three times.
Round Two: During the second round of breathing, inhale through the right nostril, keeping the left nostril closed with one finger. The air travels the same route as above, however in the opposite direction.
As you inhale through the right channel, imagine breathing in pure white light. As you exhale through the left channel, imagine you are exhaling black smoke that disappears beyond the universe. This time, the black smoke represents anger and hatred, which pollutes the right channel and collects below the navel. Its exit route is through the left channel. Repeat three times.
Round Three: During the third round of breathing, inhale pure white light through both the right and left channels. Visualize both channels connected to the central channel below the navel. Exhale black smoke through the central channel, visualizing the exit point as the space between the eyebrows. This time, the black smoke represents ignorance and confusion, which pollutes the central channel. Repeat three times.
Watching Your Breath Meditation
Find a comfortable seat.
Focus soft eyes on the tip of your nose. Feel your breath coming in and going out of the nostrils. To help you concentrate, count each full round of breath (inhale + exhale) from one through ten. When you arrive at ten, simply start at one again. All of your attention is with the feeling of the breath entering and leaving the nose and counting – nothing more, nothing less.
Regularly check in with yourself. Are you still focused on the sensation of the breath and counting? If not, refrain from becoming upset. When you find yourself distracted, simply return to counting from one.
Before you end your meditation session, release the concentration from counting and focusing on the tip of your nose. Simply be aware of how you feel for the next minute or so. As you close, dedicate the positive energy of the way you feel to your personal prayers.
Accessing Your Optimal Future Self Meditation
- Take a few moments to settle into a seat of meditation. Follow your next exhalation to the bottom of the breath. Notice the space between the bottom of the exhalation and the next inhalation. Dwell in this space, being with the stillness.
- Bring forward the intention that brought you to this path – whether it is a goal you wish to manifest or an issue that you wish to heal. Acknowledge your willingness to allow your own deep wisdom to activate your potential in meeting this intention.
- Imagine that you are walking along a path within your own internal landscape. Allow the landscape to emerge into your awareness. Notice whether the surface underfoot is soft or hard, smooth or textured. Is it flat, uphill, or downhill? Notice the sensations in your feet as you take steps along the path. Pay attention to how each step moves you along the path and notice the experience. Does one step come fluidly after the other, or is there effort?
- Expand your awareness further to the surrounding landscape and environment. Notice the colors, shapes, and scents that come into your awareness. Allow the impressions to drop in.
- Say “yes” to your deep wisdom with each step you take along the way. Every step represents and supports your willingness to activate the potential and outcome you seek to achieve.
- As you continue along the path, you notice a figure coming toward you. As the figure approaches, you see that it is your optimal future self. Allow impressions to rise without preconceptions or demands. Simply notice what kind of person your future self appears to be.
- Become aware of your responses to your optimal future self. Pay attention to what attracts you and feels good to you, what you want to push away, and any mixed feelings that may arise.
- Take a moment to step inside your future self and become this part of you. Imagine that your body is the body of the future self. See through the eyes of the future self and listen through the ears of the future self. Notice any differences between how the future self lives in his or her body versus your present-day experience.
- From inside the future self, ask to experience yourself as you will be when you have met your intention. Here, it is important for your conscious mind to stay out of the way, clearing out expectations and preconceptions, so that you can notice what arises.
- Standing in front of your future self now, notice what you experience if you open your heart to this part of you. If you allow yourself to say “yes” to a relationship with the potential in your optimal future self, you are saying “yes” to allow it to become your own.
- If it feels comfortable to you, allow yourself to walk with your future self along the path. Know that this wiser part of you has already made the journey you seek to achieve and will guide and support you.
- Take a moment to become aware of the breath again. Travel with the next exhalation down to the bottom, to the stillness in the space between breaths. Stay there for a moment or two and review your experience before returning to your everyday state of mind.
- When you’re ready, return from your journey with the awareness that your future self is always with you and you can access him or her anytime. In fact, you might want to take a moment each morning to reconnect with your optimal future self to reinforce that you are willing to meet the intentions you seek.