| The Power of Meditation Control of the mind is said to be the highest Yoga. It is like control of an unruly horse which must be made to obey its rider. -Bhagavata Purana, XI.20 |
When you close your eyes and take a deep breath are you filled with peace, or does a voice chatter away in your head
reminding you of all the things left undone? Most of us have active minds that are prone to worry. Learning the ability to
shut off the stream of thoughts and connect with one’s own inner voice allows for the cultivation of rejuvenating peace
and inspiration. It allows for one to learn to not worry about the future or the past but to be present, to wake to life.
Meditation is the act of shifting ones focus to the breath as it is slowly and deeply drawn and released. It is this act
that allows the mind to shift into a quiet mode and release its mind clutter. This simple act of focusing on one’s breath
affords one the ability to check out of worry and check in with the higher-self. This is meditation in its simplest form.
And as the old Buddhists have known all along, meditation is one of the keys to finding happiness.
For centuries it has been touted that meditation is not only an elixir for the mind and soul but that a daily meditation
regime will increase concentration, decrease anxiety, and instill a general feeling of happiness. And it really does. Have
you ever heard the phrase “take a breath count to three”? This is referring to the fact that the breath, the mind and the
emotions are all interconnected and that when one controls the breath, he also controls the others. By learning to take a
meditative breath, one can control not only their thoughts, but also their feelings and reactions. It really is that simple!
Just try it. Next time you find yourself in a situation that calls for you to check your emotions, instead of giving into your
anger or frustration, simply stop and breathe. Take a deep breath…or a few, if you need to. You will find that the act of
shifting your attention to your breath will not only shift your attention away from what is aggravating you, it will also
oxygenate your brain and body thereby allowing for the release of tension held by your muscles.
Your Brain on Meditation
Science is beginning to prove what Buddhist monks have known all along, that those who engage in daily meditation
permanently change the way their brains function. That the simple act of sitting quietly as you shift your attention to
your breath, following as it slowing enters and leaves your body, not only allows for the cultivation of regenerative
peace, but a myriad of new studies have found that this ancient practice can profoundly change the way different regions
of the brain communicate with each other and therefore how we think. (1)
Dr. Judson Brewer, Assistant Professor of Psychiatry at the Yale School of Medicine published a study that found that
meditation appears to change the way the brain works and could give meditators a leg up, not only on handling stress
and finding happiness, but also with facing illness and dealing with mental disorders. “Understanding how meditation
works will aid investigation into a host of diseases”. (2) “We know that ‘meditation has been shown to help in variety of
health problems, such as helping people quit smoking, cope with cancer, and even prevent psoriasis,” says Brewer.
Patients subscribing to a 20 minute daily practice, learn the ability to switch off areas of the brain associated with
psychiatric disorders such as autism and schizophrenia. “Conversely, the hallmarks of many forms of mental illness is a
preoccupation with one’s own thoughts, a condition meditation seems to affect. This gives us some nice cues as to the
neural mechanisms of how it might be working clinically.”
Eileen Luders, an assistant professor at the UCLA Laboratory of Neuro Imaging, has found that meditation physical
alters the brain and that long-term meditators have large amounts of gyrification, or a “folding” of the cortex, which
allows the brain to process information faster. In a press release she states “The insula [in the cortex] has been
suggested to function as a hub for autonomic, affective and cognitive integration,” “Meditators are known to be masters
in introspection and awareness as well as emotional control and self-regulation, so the findings make sense that the
longer someone has meditated, the higher the degree of folding in the insula.” (3)
Neuroscientist Sara Lazar found in scan after scan that meditation also changes the size of key regions of the brain,
regions known for improved memory, making one more empathetic, and resilient under stress. Lazar compared the brains
of 20 long-term meditators with 15 non-meditators. The meditators had increased thickness in regions of the brain
involved with attention and sensory processing. The pre-frontal cortex, a part of the brain that shrinks with age, was
also thicker in older meditators, suggesting that it could help delay the aging process. (4,5 )
Indeed meditation is much more than just a way to calm thoughts and lower stress levels, a coalition of researchers at
the Norwegian University of Science and Technology (NTNU), the University of Oslo and the University of Sydney has
found that during meditation your brain is able to better process feelings and emotions allowing for one to become more
compassionate and therefore feel more connected to his community. (6 )
When one shifts their attention to each breath slowly and deeply drawn and released, a shift is made into a quiet mode
that allows the ego to fall silent and mind clutter to release. The result of this shift is peace, serenity, calmness and
inspiration. And Science is now proving that through Meditation we are able to gain better health, improve our immune
system and change the way we think. Learning to focus on the present moment grants the ability to suppress self-
centered and wandering thoughts, silencing the “monkey mind" that constantly tries to invade our thoughts and
emotions. Twenty minutes is all it takes. Twenty minutes spent in mindfulness meditation will give the power to
overcome what troubles you and allow permanent change.
New to meditation? Don’t worry. Just begin where you are and breathe. Sit with your spine straight and inhale a long,
even breath to the count of three allowing your mind to be only on the present moment noticing your breath as it enters
your body. Hold for the count of three before you exhale to the count of three. This is the meditative breath, the mindful
or conscious breath. As you breathe, allow the muscles in your head, face, neck and shoulders to relax. If you are
holding any tension, release it as you exhale. If a thought interferes, just notice it and let it go as you gently move your
attention back to your breath. Soon you will notice a deep sense of relaxation fill your limbs as your awareness begins to
increase. This is meditation and the more you practice, the more in control of your thoughts you will become until you
will be able to silence the chattering of your monkey mind at will and slip into the meditative state more easily.
Exercise One: The Holy Ten
All you need for this simple exercise is quiet, comfortable spot where you will not be disturbed and a timer. Set the
timer for 10 minutes. The timer acts to free the meditator so that he will not worry about how much time has passed,
allowing instead, a full disconnect. Sit down and get comfortable. You can sit on the floor with your legs crossed or on a
chair with your feet firmly on the floor. Sit on your butt bones with your spine straight and you chin lifted. Now close
your eyes and move your attention to your breath as it enters and leaves your body. Keep your mind only on your breath.
The monkey mind loves to chatter. If a thought intrudes, notice it and let it go as you move your attention back to your
breath. If a thought persists, see it as a balloon and let it float away…With practice you will be able to silence the
chatter at will.
When you begin your daily practice it is important to set aside the same time everyday and use the same space. Choose
a comfortable place where you will not be interrupted or distracted. Choose a position. It does not matter if you sit on
the floor or on a chair. You may even find it works better for you to recline or stand. Whatever the position, just be sure
to keep your spine straight. Try different positions as you work with your breath awareness until you find one that works
best for you. If you find that you are still having difficulty coming to center then you might try incorporating a trigger to
create a visual, auditory or even an olfactory cue to tell your brain and body that it is time to meditate. Many groups
employ the sound of running water as an auditory cue or the burning of incense as an olfactory cue while gazing at the
flickering flame of a candle is an ancient visual cue.
Exercise Two: The Hypnotic Flame
Since the dawn of time the flickering flame has been used as a meditative focus. Assume your meditative position and
begin by taking a few long breaths as you bring your attention lightly to the flame. Like before you may set your timer
for ten minutes and then let go of the concept of time as your eyes rest on the dancing flame. Breathe as you relax the
muscles of your face and jaw. Breathe and let the muscles of your shoulder, back and arms release any held tension.
Breathe and continue until there is no tension held anywhere and your body is in a state of relaxation from the top of
your head to the bottom of your feet. When the timer sounds, you will find that your thoughts have cleared and your
center is filled with peace for you have transcended thought, aware only of the flame.
While candle gazing utilizes a visual cue, employing a mantra is a way to use an audio prompt. Mantras are sounds that
evoke a spiritual response. The mantra may be spoken, whispered or simply thought. Some Mantras contain only sound.
Om, Ah, and Hum are elemental sounds that have been used for thousands of years by people hoping to expand their
awareness of the divine. Some more modern mantras use words or uplifting phrases.
Exercise Three: The Magic Mantra
This centering technique combines breath awareness with the phrase, “Let go.” It is equally helpful if you are dealing
with a difficult situation at work or lying awake fixated on a negative thought. Next time you notice that you are
experiencing a negative thought loop, instead of allowing it to run, take control. First shake yourself to free yourself
from the thought loop and as you inhale say (silently or aloud) “Let”. Then as you exhale, say “Go”. Visualize the thing
that is bothering you floating away. You might see it as a balloon floating off, over the horizon. Watch as it floats on
until you can no longer see it. When it is gone, return your awareness to your breath. If the negative thought still
lingers, release it again saying, “Let…go,” and watch as it again floats away. Continue the imagery until your thoughts
are calm.
Meditation is a valuable tool we should all be using to live fuller lives. Through its practice one is able to focus and quiet
the mind thereby achieving a heightened awareness of the inner spirit and allowing for the release of inner wisdom.
Meditation works as a vehicle for the subconscious to merge with the desires of the conscious mind in order to work
toward a common goal. When you shift your attention to each breath slowly and deeply drawn and released, you shift
your mind into a quiet mode, releasing your mind clutter and silencing the “monkey mind” that constantly tries to invade
our thoughts and emotions. The result of this shift is peace, serenity, calmness and inspiration. New studies have also
shown that through Meditation we are able to gain better health, improve our immune system and become a kinder more
compassionate person. Voltaire wrote, “Meditation is the dissolution of thoughts in Eternal awareness or Pure
consciousness without objectification, knowing without thinking, merging finitude in infinity.” Through developing a daily
mediation regime we are able to recalibrate our energy and connect with the divine.
When you begin to meditate, you will notice that a sense of relaxation goes through you, and as you continue
meditating, this state gets easier to achieve. You will find that this inner peace travels with you throughout the day.
The more you meditate, the longer the peace will stay with you shoring up your inner well. Through learning how to
meditate one learns to control their thoughts avoiding negative thought loops and
Grounding
Grounding is the act of ridding yourself of negativity energy by linking with the Earth and sending energy down into it.
When you ground, you level the energy in your body and become still and centered. Being centered means remaining in
your calm center amidst the busyness of everyday life. Being centered means not allowing your inner light to be
overshadowed by stressful circumstances or negative thoughts and emotions.
So how do you Ground?
Close your eyes. Move your attention to your breath as you draw in a slow, deep inhalation. Draw your breath into lift
your abdomen. Hold it for the count of three and then slowly let it out again. Take another deep breath and this time, as
you breathe, feel your connection with the Earth below you. Imagine your breath pushing down through your spine until
it reaches the base or your root chakra. Visualize tendrils of energy growing out with your breath to push down through
the floor and into the soil below. With your next breath, breathe out all of the tension, anger or fear you are holding and
let it go. Associate a word, phrase or image with this grounded, centered state. Over time this word will act as a trigger
allowing you to return to this state more quickly in times of stress.
Quick and Easy, Any-place Meditations
Meditation does not need to be revered for sacred time alone. The technique can be utilized almost anywhere. Are you
familiar with the anger management technique, 'Take a breath and count to three'? Well that is a form of quick
meditation as we go out of ourselves to find a calming, head-clearing point. So next time you are in the office and
coworker is wearing your patients thin, just try one of these very easy, yet effective centering techniques to breathe
away the stress instead of internalizing all that stress try one of these:
Let Go
This centering technique combines breath awareness with the phrase or mantra, "Let go." It is especially helpful when
you are tense or fixating on a stressful situation or a negative thought or emotion.
As you inhale, (silently or aloud) say, "Let". As you exhale, say "go". Now visualize whatever is bothering you floating up
and away with your exhaling breath. You can see it as a balloon floating off until you can no longer see it. If it still
lingers, release it again and watch as it floats away then return your awareness to your breath.
Inner Sun
Imagine a bright sun filling your heart chakra, the energy field that permeates your chest area. Imagine that sun gently
emanating peace and joy throughout your entire being.
Your Chakras
Being able to opening, energize and balance your chakras is key. The word chakra is Sanskrit for wheel or disk and
signifies one of seven basic energy centers in the body. Through the practice of meditation not only can we eliminate
stress but we can heal and balance our own bodies by drawing energy to the energy center or chakra point that is not
functioning to it fullest potential.
There are seven main chakras located in our body, five of which are located along the spine, the upper two on our head.
Each chakra is associated with a different energy level beginning with the lowest, the root chakra which stands for the
pure matter, to the highest, the crown chakra which represents the pure consciousness.
Energy flows through these centers and the flow of energy affects our health and our ability to function. Through
meditation we can balance and aligned each energy centers setting the chakra to glow and spin.
The first Chakra: Color- Red The base or root chakra located at the base of the spine. Responsible for our basic survival
needs, groundedness, sexuality and strength.
Second Chakra: Color- Orange the Womb/Spleen or sacral chakra is located below the navel. Responsible for our
creativity, intimacy and warmth.
Third Chakra: Color- Yellow The Solar Plexus chakra located above the navel. Responsible for our confidence, power and
learning.
Fourth Chakra: Color- Green Heart chakra located in the middle of the chest. Responsible for love, healing,unity,
empathy and service.
Fifth Chakra: Color- Sky Blue Throat Chakra located at the throat. Responsible for communication, creativity and
expression.
Sixth Chakra: Color- Indigo or White Third Eye chakra located between the eyebrows just above the bridge of the nose.
Responsible for psychic abilities and higher consciousness.
Seventh Chakra: Color- Purple Crown chakra located at the top of the head. Responsible for spirit and higher self
Chakra Opening Exercise
To open your chakras find a comfortable place in a quiet room. Sit with your back straight. Take a series of deep breaths
and ground yourself.
Feel the earth energy rising up through the bottom of your feet; up through your ankles and calves; earth energy rising
up through your knees and thighs; up through your pelvic area; earth energy flowing up through your abdomen and lower
back; rising up through your hands and arms.
Imagine earth energy flowing up through your chest and back; up through your shoulders and neck, chin, jaw, face; earth
energy flowing up through your scalp.
This earth energy flows up and up over the top of your head and flows back down to the earth. You have a continuous
flow of energy from the earth, flowing up through your body and up through all the layers and levels of energy around
your body and then spilling over and flowing back down to the earth in an endless loop. Run this energy as long as you
can. When you are ready envision this earth energy opening the chakras as it moves up along your spine from your tail
bone flowing colorfully up toward your brain,opening each bright point like a flower growing towards the sun
Tree Meditation
We ground ourselves at the base or root chakra located at the base of the spine. This is the energy center responsible
for our basic survival needs, groundedness, sexuality and strength. Through this center we can ground and connect with
earth energies and empower our beings.
An easy way to ground is with a Tree Meditation. “Tree” is a lovely grounding exercise that will neutralize
negative energy and replace it with earth energy. It is also wonderful if you have a tendency to be "spacey" by imagining
you have roots that extend down into the ground you can draw on the cool energy of the earth to release your anxieties
are draw on healing energies from the earth source.
To begin find a quiet place where you will not be interrupted. Allow yourself fifteen to thirty minutes for this exercise. It
is best to dim the lights and sit comfortably in a chair or on the floor, keeping your spine straight.
Visualize roots slowly extending from your root charka down into the earth.
Imagine the feel of the cool, secure soil all around your roots, keeping you safe, taking away all negativity.
Breathe deep the smell of fresh, wholesome earth.
Imagine that you are a giant tree.
You are sturdy and confident. You are part of the earth.
Your roots go down deep into the earth and all excess nervous energy, tension, and stress flow down your roots and
seep harmlessly into the soil, where the loving earth accepts and neutralizes it. In return, the earth sends back calming
nutrients, stability, and ancient serenity.
Breathe deep as you draw this cool energy up your roots up past your feet. With each breath draw the cool earth energy
up your trunk until you have nourished each finger tip, each strand of hair, each branch extending out into space…
You are an ancient tree; your roots go deep into the ground. You think about last spring's rain and feel your life force
recharge.
You breathe deep and feel how you heart is calm, your spirit revitalized, your energy centers full, and you are ready for
anything.
Here is wonderful chakra energizing method:
In a quiet place where you will not be interrupted, ground yourself by visualizing roots slowly extending from your feet.
Slowly they travel down, down, until they meet the soil.
Imagine the feel of the cool, secure soil all around your roots, keeping you safe, taking away all negativity.
Breathe deep the smell of fresh, wholesome earth.
Visualize a lovely white light pooling around you, enveloping you. This cool, light energy trickles up your roots glowing,
filling your first chakra with a red energy. This radiating ruby red energy should be spinning, swirling in a clockwise
motions. If it is not, then place your hand over the area and visualize energy, traveling up from the earth filling the area
until the chakra is filled with radiant ruby light that slowly begins to spin like a bright jewel.
Leave your hand on the area until the chakra is activated and swirling, spinning like a fan spinning clockwise. Feel the
energy vortex swirling with bright red light. See the loop of white light moving through this chakra until it is bright and
beautiful.
Now move up to your sacral chakra, which is located close to the area of the pubic bone. Visualize the chakra as
magnificent, radiating sunset orange. If it is not spinning, then do the activation process again and watch it swirl like a
spinning fan, moving clockwise. Feel the energy vortex swirling with bright orange light. See the loop of
white light moving through this chakra.
Now bring your focus to your solar plexus chakra that is located slightly above your navel. Picture the chakra as a
radiating sunshine yellow. If it’s not spinning, activate the chakra and watch it swirl like a spinning fan moving
clockwise. Feel the energy vortex swirling with bright yellow light.
Concentrate on your heart chakra located in your chest. Imagine the chakra a dazzling, glorious emerald green. If it’s not
spinning, activate the chakra and watch it swirl like a spinning fan moving clockwise. Feel the energy vortex swirling with
bright green light. See the loop of white light moving through this chakra energizing it to a bright green spinning jewel.
Move up to your throat chakra. Imagine the luminous sky blue energy whirling and flowing. If it’s not spinning, then
activate as before until the chakra is swirling like a spinning fan moving clockwise. Feel the energy vortex swirling with
bright sky-blue light. See the loop of white light moving through this chakra.
Shift your attention to your third-eye chakra located between your eyebrows. Feel your forehead open and expand as the
intense violet light energy flows in this chakra. Activate the chakra and watch as it becomes even more bright and
glorious.
Lastly bring your focus up to your crown chakra. Feel the top of your head open and expand as the shining violet- white
light whirls in a clockwise motion. If it’s not spinning, activate it so that it swirls in a clockwise motion. See the loop of
white light moving through this chakra. Feel the energy vortex swirling with bright light. See the loop of white light
moving through this chakra.
This is where you will begin your journey into a new level of relaxation and awareness. Each meditation serves a specific
purpose, depending on what you want to achieve. Choose freely and feel free to perform more than one meditation.
Drumming as Meditation
You can experiment with other senses. Scent and sound are two powerful senses you can utilize. Incorporate drumming
into your meditation to employ the power of sound. Drumming is a great way to balance and aligned each chakras. Just
focus your attention on the individual chakras while drumming and visualize each energy center becoming active.
First, select a location where you will not be interrupted. It must be a quiet space, at least for the duration of the
exercise. Allow yourself fifteen to thirty minutes for this exercise.
Now smudge the space and yourself with the smoke of an herb. Smudging cleanses the mind and environment in
preparation for spiritual or inner work. The sacred smoke dispels any stagnant or unwanted energy, opens the energy
channels of your body, and raises your personal vibration.
Now calm and focus your mind. Close your eyes and focus on your breath as it enters the nose and fills your lungs, then
gently exhale any tension you might feel. Continue breathing with a series of even inhalations and exhalations until you
are calm and relaxed. Once you are fully relaxed, begin drumming a slow steady rhythm keeping with your pulse or
heartbeat. Sustain this healing rhythm until the
end of the exercise.
Focus your attention on the physical location of each chakra, one at a time, beginning with your root chakra at the base
of the spine. Visualize a red disc of light spinning gathering energy until it glows. Now visualize this energy center
pulsating in sync with the heartbeat of your drum. Feel the sound of the drum vibrating at the base of your spine. As the
sound resonates though your root chakra, experience this energy center awakening, balancing, and aligning with the
other chakras. Hold your attention on this chakra for a minute or two, and then move up to the next.
The second chakra is located about two inches below the navel and is orange in color. Focus on the sound as it
resonates though this energy center, experience this chakra glowing like an orange spinning jewel as it awakens,
balances and aligns with the other chakras.
Move up to the area above the navel in your solar plexus and focus on the third chakra, which is yellow in color. Focus on
this point and let the rhythm of the drum resonate though this point until it too awakens, glowing a bright yellow as it
balances and aligns with the other chakras.
Move up to the center of the chest and focus on your heart chakra, hold your focus until it is spinning green jewel of
energy, awakened, balanced and aligned with the other chakras.
Move up to your throat and focus on the blue of this chakra, which is blue in color. Feel the rhythm of the drum resonate
though this point until it too awakens, glowing a brilliant spinning jewel of blue and it balances and aligns with the
other chakras.
Move up to the area between and slightly above the eyebrows and focus on your brow chakra, which is indigo in color.
Let the beat of the drum awaken this energy center as it pulses through to balance and align it with the other spinning
brilliantly glowing chakra points.
Now move up to the top of your head and focus on the crown chakra, which is violet in color. Focus on this spot letting
the rhythm of the drum heal and reenergize this area. Feel this energy of this chakra grow as the drum pulses through to
balance and align it with the other spinning brilliantly glowing chakra points.
End the exercise with four strong beats.
Guided Meditations
A guided meditation is a meditation in which one is verbally guided by either a person’s live voice or by a recording to
lead them on a purposeful journey to achieve a state or goal. Counselors and hypnotherapist often employ this method
to help their patients recover memories, change their outlook and behaviors.
Guided meditation scripts often use the imagery of a staircase or an escalator to help you descend
First you will need to choose a script and record it or have someone read it to you in a soft reassuring voice. When you
have your recording, choose a quiet place where you will not be interrupted or distracted. Make sure you're comfortable
and in a positive state of mind. When you're ready, sit or lie in quietly with your eyes closed and start the recording.
To Meet your Guides and Guardians
Visualize the infinite creative energy of the Universe drawing to you. It gathers and swirls around you, like a gentle
whirlpool moving all around your body. Its cool light softly encompasses you like a great cocoon. You feel lighter and
more relaxed as the loving energy nurtures and revitalizes the energy of your aura. You breathe deep and with each
breath you become more relaxed. The top of head and your ears and eye brows relax. As you take another breath your
jaw softens and you open your mouth and let it relax. Then your shoulders and arms and hands relax. You take a deep
breath that send relaxation into the ends of your fingers and down your back as your chest, belly and hips relax. Another
deep breath allows your legs and ankles and feet to relax until you are light and feel like you are floating.
You take another deep breath, and as you breathe, you visualize stepping into a forest path. You are walking into the
woods. Notice the branches you step over, the feel of the earth under your feet, the coolness of a gentle breeze as it
stirs your hair and caresses you cheek…
Hear the birds call…
The path leads deeper into the woods and you follow as the trees grow close overhead. You follow the path until you
cross a dry stream bed. Carefully pick your way to the other bank where you climb up the other side.
Here the path turns to stone as it continues up the other side and you begin the gentle climb following along as it gets
even steeper. You observe as you walk that the path you are walking is now a stone staircase etched into the face of a
mountain and you begin to climb and as you look ahead, you see how the gray rock is cut away to make the hike to the
top safe and easy.
You climb until you come to the top where you find a beautiful, open-air, temple carved into the stone. Great stone pillar
support a massive ceiling. You notice an altar covered with candles. You watch as the flames of the candles dance in the
breeze. You step into the temple and notice the pleasant scent of roses surround you, lifting your spirits and you smile
as you draw closer to the altar. One candle in the center is not yet lit. You pick up a long match, light it from the candle
nearest you and light it. Your spirit quiets as you whisper a prayer to meet your guide.
A soft sound behind you draws your attention and you turn to see a shimmering light. The light takes on a form and
there before you stands your guardian.
Notice their face, their expression. What is their name?
An Easy Pat Life Regression
Set aside about a half an hour for this exercise. Find a peaceful place where you will be allowed to be completely calm
and undisturbed for the entire session.
When you're ready, sit quietly with your eyes closed and your palms face up in your lap.
Ask for your Guides and your Guardian angels to be present for the entire session and to keep you safe and protected at
all times.
State your objective. "I want to see who I was in my past life." "I want to heal the trauma I experienced in my past
life." Or "I want some insight into a past personality."
We are going to start with a deep breath. Breathe it in and hold for three counts then slowly let it out. I want you to do
this twice more then on the exhalation of the third breath we will begin.
Now I want you to relax. Starting at the top of your head consciously relax your scalp and tips of your ears. Relax your
face as you allow your eyelids to relax and release. Now let go of all the tension in your cheeks and jaw. Open your
mouth if you need to in order to allow it to relax and soften.
Now let this peaceful feeling flow down into your neck. Feel it relax as every muscle loosens.
With each breath you take, this relaxing feeling becomes deeper and warmer. It works its way deep into the muscles in
your shoulders…soothing them…releasing them. This peaceful feeling flows down from your shoulders and into your arms.
It loosens the muscles in your upper arms…your forearms…your hands...relaxing and soothing...all the way to the tips of
your fingers.
As your body relaxes, your mind relaxes, and your thoughts seem to become lighter. You are slipping further and further
into a dreamlike state of stillness and relaxation.
Now, bring your awareness to your chest and your stomach. Feel how this area of your body gently rises and falls as you
breathe. The peaceful sensation flows throughout this area of your body, soothing every muscle and relaxing every
organ. You can feel it releasing every last molecule of tension.
Turn your attention to your upper back, and feel this relaxing sensation flow all the way down your spine. As it gradually
works its way down your body, feel every muscle in your back relax as you let go of any tension you maybe holding there.
Feel that your entire body has become limp and relaxed as you sink into the serene sensation and as you continue to
breathe you relaxer deeper with each soft breath. .
Now feel your hips relax as the peaceful feeling starts to work its way through your lower body. Relax your hips and
lower belly, your buttocks and your thighs.... the soothing feelings of relaxation continues to flow down through your
knees, and into your calves until your legs and ankles are completely relaxed. Now your feet relax. Allow your entire
lower body to relax completely, and allow any remaining tension from anywhere in your body to flow out through the tips
of your toes.
You are comfortable, peaceful and relaxed.
Keep drawing the energy through your crown and running it through your chakras and back into the earth until your
chakras are glowing and spinning like brightly colored jewels.
Imagine the energy growing to surround you in a cocoon of color as each of your chakras spin and glow like bright jewels
of energy.
Feel the energy of the Universe wrap around you, strengthening your aura with a rainbow of colorful energy, mending any
holes or thin places. Relax in its embrace.
Take a moment to bask in the beautiful healing light. You are now at peace.
Take a deep breath and visualize on the screen of your mind that you are sitting on a couch in a room with a closed
elevator. You notice that the doors of the elevator are made of shining chrome. It draws your attention and you rise
from the couch and walk towards the elevator.
Your shoes click on the tile floor as you cross the room. You notice your reflection growing larger as you approach the
reflective doors.
The elevator opens and you step inside.
The floor indicator shows you are on the 10th level. The lower floors are numbered chronologically below.
You push a button and the doors close. You feel the elevator as it begins to descend.
You feel the vibration in the floor as you move downward.
After awhile, the elevator stops and a bell chimes as the doors slide open.
You gaze out at the lower world and take note of what you see. If this level does not feel right to you, then stay on the
elevator and push the button to descend to another level. Continue on your journey until you find the level you are
looking for.
When you are ready to return to your previous state of consciousness reverse the process and take the elevator back to
the room with the couch. Sit back down on the couch. Take a deep breath and wiggle your fingers and toes then slowly
open your eyes.
Animal Messenger
We are going to start with a deep breath. Breathe it in and hold for three counts then slowly let it out. I want you to do
this twice more then on the exhalation of the third breath we will begin.
Now I want you to relax. Starting at the top of your head consciously relax your scalp and tips of your ears. Relax your
face as you allow your eyelids to relax and release. Now let go of all the tension in you your cheeks and jaw. Open your
mouth if you need to in order to allow it to relax and soften.
Now let this peaceful feeling flow down into your neck. Feel it relax as every muscle loosens.
With each breath you take, this relaxing feeling becomes deeper and warmer. It works its way deep into the muscles in
your shoulders…soothing them…releasing them. This peaceful feeling flows down from your shoulders and into your arms.
It loosens the muscles in your upper arms…your forearms…your hands...relaxing and soothing...all the way to the tips of
your fingers.
As your body relaxes, your mind relaxes, and your thoughts seem to become lighter. You are slipping further and further
into a dreamlike state of stillness and relaxation.
Now, bring your awareness to your chest and your belly. Feel how this area of your body gently rises and falls as you
breathe. Allow the peaceful sensation to flow through your body, soothing every muscle and relaxing every organ until
every last bit of tension is gone.
Turn your attention to your upper back, and feel the relaxing sensation flow all the way down your spine. And as it seeps
down your body, you feel each and every muscle in your back relax until you feel that your entire body has become light
and limp as you sink deeper into the serene sensation.
Now feel your hips relax as the peaceful feeling starts to work its way through your lower body. Relax your hips and
lower belly, your buttocks and your thighs.... the soothing feelings of relaxation continues to flow down through your
knees, and into your calves until your legs and ankles are completely relaxed. Now your feet relax. Allow your entire
lower body to relax completely, and allow any remaining tension from anywhere in your body to flow out through the tips
of your toes.
A beautiful staircase materializes in front of you and you decide to see where it goes. As your foot touches the first
step, tranquillity passes through your entire body so that you feel calm and relaxed. You arrive at the second step, and
you slid deeper into a state of relaxation. On the third step the knowledge that you know your are on a safe journey
allows you to settle into this wonderful state of relaxation. The fourth step down, let you sink in a little deeper so when
you arrive at the fifth and final step. You are feeling completely safe, and completely relaxed.
You are comfortable, peaceful and relaxed.
You are relaxed. And now that you’re completely relaxed, I invite you to join me on a journey.
You step of the last step out into a lovely garden. There is a path that leads to the edge of the forest. The path runs
through the trees and you set out on it knowing it is perfectly safe. You feel the sun warm on your face. The breeze is
cool on your cheek. The path is clear and easy to follow. And so you walk deep into the forest. All around, you can hear
squirrels and birds calling to each other. Their sounds lift your heart and make you smile.
The forest is very peaceful. Your heart lifts as you walk along. Rabbits dart across your path and from the treetops a
crow calls. You come to a bend and see a deer standing on the path. It stops to look at you before it flashes the white
of its tail and runs off into the treeline. You breathe deep the fresh sweetly scented air and soon as you continue down
the path you hear the sound of running water. The sound is playful and welcoming and so you walk in the direction of
the sound.
After a while the path opens onto a meadow and in the meadow is a small stream. You follow the stream until it
cascades down a small rocky slope creating a pool that is filled to overflowing. On the other side of the pool you see
that the water continues its journey back into the forest.
You go to the pool. You can see small fish darting under the surface. You find a comfortable rock and you sit down and
dangle your toes in the cool water.
It is comfortable here and very safe and peaceful. The rock cradles you as if it were here just for you to sit on and you
just sit here, tracing your toes in the water, enjoying the feel of the sun on your face as you listen to the sounds of the
forest and the water all around you.
You close your eyes as your heart fills with joy. And as you sit there with your eyes closed to the warmth of the sun, you
begin to sense the gentle presence of another being in front of you.
You open your eyes and, standing in front of you on the other side of the pool is an animal. She has brought a message
for you and from across pond you receive and understand and know her message—"
I hope you are able to experience the wonders of meditation. May you gain the ability to tap into 'your well of inner
peace' whenever you need to and connect with the state of altered consciousness for inner work.
1. What Does Mindfulness Meditation Do to Your Brain? By Tom Ireland; Scientific American.June 12, 2014 Tom Ireland
2 Tuning out: How brains benefit from meditation By Bill Hathaway. YaleNews November 21, 2011
3. The Unique Brain Anatomy of Meditation Practitioners: Alterations in Cortical Gyrification By Eileen Luders; Florian
Kurth; Emeran A. Mayer; Arthur W. Toga; Katherine L. Narr; and Christian Gaser Front Hum Neurosci. 2012; 6: 34.
Published online Feb 29; 2012.
4. Meditation experience is associated with increased cortical thickness By Sara W. Laza; Catherine E. Kerr; Rachel H.
Wasserman; Jeremy R. Gray; Douglas N. Greve; Michael T. Treadway; Metta McGarvey; Brian T. Quinn; Jeffery A. Dusek;
Herbert Benson; Scott L. Rauch; Christopher I. Moore; and Bruce Fischld;j Neuroreport. Author manuscript; available in
PMC Feb 6; 2006.
5. Mindfulness practice leads to increases in regional brain gray matter density By Britta K. Hölzel; James Carmody; Mark
Vangel; Christina Congleton; Sita M. Yerramsetti; Tim Gard; Sara W. Lazar. Received: March 26; 2010; Received in
revised form: August 9; 2010; Accepted: August 11; 2010;
6. Nondirective meditation activates default mode network and areas associated with memory retrieval and emotional
processing By Jian Xu; Alexandra Vik; Inge R. Groote; Jim Lagopoulos; Are Holen; Øyvind Ellingsen; Asta K. Håberg; and
Svend Davanger. Front. Hum. Neurosci.; 26 February 2014
reminding you of all the things left undone? Most of us have active minds that are prone to worry. Learning the ability to
shut off the stream of thoughts and connect with one’s own inner voice allows for the cultivation of rejuvenating peace
and inspiration. It allows for one to learn to not worry about the future or the past but to be present, to wake to life.
Meditation is the act of shifting ones focus to the breath as it is slowly and deeply drawn and released. It is this act
that allows the mind to shift into a quiet mode and release its mind clutter. This simple act of focusing on one’s breath
affords one the ability to check out of worry and check in with the higher-self. This is meditation in its simplest form.
And as the old Buddhists have known all along, meditation is one of the keys to finding happiness.
For centuries it has been touted that meditation is not only an elixir for the mind and soul but that a daily meditation
regime will increase concentration, decrease anxiety, and instill a general feeling of happiness. And it really does. Have
you ever heard the phrase “take a breath count to three”? This is referring to the fact that the breath, the mind and the
emotions are all interconnected and that when one controls the breath, he also controls the others. By learning to take a
meditative breath, one can control not only their thoughts, but also their feelings and reactions. It really is that simple!
Just try it. Next time you find yourself in a situation that calls for you to check your emotions, instead of giving into your
anger or frustration, simply stop and breathe. Take a deep breath…or a few, if you need to. You will find that the act of
shifting your attention to your breath will not only shift your attention away from what is aggravating you, it will also
oxygenate your brain and body thereby allowing for the release of tension held by your muscles.
Your Brain on Meditation
Science is beginning to prove what Buddhist monks have known all along, that those who engage in daily meditation
permanently change the way their brains function. That the simple act of sitting quietly as you shift your attention to
your breath, following as it slowing enters and leaves your body, not only allows for the cultivation of regenerative
peace, but a myriad of new studies have found that this ancient practice can profoundly change the way different regions
of the brain communicate with each other and therefore how we think. (1)
Dr. Judson Brewer, Assistant Professor of Psychiatry at the Yale School of Medicine published a study that found that
meditation appears to change the way the brain works and could give meditators a leg up, not only on handling stress
and finding happiness, but also with facing illness and dealing with mental disorders. “Understanding how meditation
works will aid investigation into a host of diseases”. (2) “We know that ‘meditation has been shown to help in variety of
health problems, such as helping people quit smoking, cope with cancer, and even prevent psoriasis,” says Brewer.
Patients subscribing to a 20 minute daily practice, learn the ability to switch off areas of the brain associated with
psychiatric disorders such as autism and schizophrenia. “Conversely, the hallmarks of many forms of mental illness is a
preoccupation with one’s own thoughts, a condition meditation seems to affect. This gives us some nice cues as to the
neural mechanisms of how it might be working clinically.”
Eileen Luders, an assistant professor at the UCLA Laboratory of Neuro Imaging, has found that meditation physical
alters the brain and that long-term meditators have large amounts of gyrification, or a “folding” of the cortex, which
allows the brain to process information faster. In a press release she states “The insula [in the cortex] has been
suggested to function as a hub for autonomic, affective and cognitive integration,” “Meditators are known to be masters
in introspection and awareness as well as emotional control and self-regulation, so the findings make sense that the
longer someone has meditated, the higher the degree of folding in the insula.” (3)
Neuroscientist Sara Lazar found in scan after scan that meditation also changes the size of key regions of the brain,
regions known for improved memory, making one more empathetic, and resilient under stress. Lazar compared the brains
of 20 long-term meditators with 15 non-meditators. The meditators had increased thickness in regions of the brain
involved with attention and sensory processing. The pre-frontal cortex, a part of the brain that shrinks with age, was
also thicker in older meditators, suggesting that it could help delay the aging process. (4,5 )
Indeed meditation is much more than just a way to calm thoughts and lower stress levels, a coalition of researchers at
the Norwegian University of Science and Technology (NTNU), the University of Oslo and the University of Sydney has
found that during meditation your brain is able to better process feelings and emotions allowing for one to become more
compassionate and therefore feel more connected to his community. (6 )
When one shifts their attention to each breath slowly and deeply drawn and released, a shift is made into a quiet mode
that allows the ego to fall silent and mind clutter to release. The result of this shift is peace, serenity, calmness and
inspiration. And Science is now proving that through Meditation we are able to gain better health, improve our immune
system and change the way we think. Learning to focus on the present moment grants the ability to suppress self-
centered and wandering thoughts, silencing the “monkey mind" that constantly tries to invade our thoughts and
emotions. Twenty minutes is all it takes. Twenty minutes spent in mindfulness meditation will give the power to
overcome what troubles you and allow permanent change.
New to meditation? Don’t worry. Just begin where you are and breathe. Sit with your spine straight and inhale a long,
even breath to the count of three allowing your mind to be only on the present moment noticing your breath as it enters
your body. Hold for the count of three before you exhale to the count of three. This is the meditative breath, the mindful
or conscious breath. As you breathe, allow the muscles in your head, face, neck and shoulders to relax. If you are
holding any tension, release it as you exhale. If a thought interferes, just notice it and let it go as you gently move your
attention back to your breath. Soon you will notice a deep sense of relaxation fill your limbs as your awareness begins to
increase. This is meditation and the more you practice, the more in control of your thoughts you will become until you
will be able to silence the chattering of your monkey mind at will and slip into the meditative state more easily.
Exercise One: The Holy Ten
All you need for this simple exercise is quiet, comfortable spot where you will not be disturbed and a timer. Set the
timer for 10 minutes. The timer acts to free the meditator so that he will not worry about how much time has passed,
allowing instead, a full disconnect. Sit down and get comfortable. You can sit on the floor with your legs crossed or on a
chair with your feet firmly on the floor. Sit on your butt bones with your spine straight and you chin lifted. Now close
your eyes and move your attention to your breath as it enters and leaves your body. Keep your mind only on your breath.
The monkey mind loves to chatter. If a thought intrudes, notice it and let it go as you move your attention back to your
breath. If a thought persists, see it as a balloon and let it float away…With practice you will be able to silence the
chatter at will.
When you begin your daily practice it is important to set aside the same time everyday and use the same space. Choose
a comfortable place where you will not be interrupted or distracted. Choose a position. It does not matter if you sit on
the floor or on a chair. You may even find it works better for you to recline or stand. Whatever the position, just be sure
to keep your spine straight. Try different positions as you work with your breath awareness until you find one that works
best for you. If you find that you are still having difficulty coming to center then you might try incorporating a trigger to
create a visual, auditory or even an olfactory cue to tell your brain and body that it is time to meditate. Many groups
employ the sound of running water as an auditory cue or the burning of incense as an olfactory cue while gazing at the
flickering flame of a candle is an ancient visual cue.
Exercise Two: The Hypnotic Flame
Since the dawn of time the flickering flame has been used as a meditative focus. Assume your meditative position and
begin by taking a few long breaths as you bring your attention lightly to the flame. Like before you may set your timer
for ten minutes and then let go of the concept of time as your eyes rest on the dancing flame. Breathe as you relax the
muscles of your face and jaw. Breathe and let the muscles of your shoulder, back and arms release any held tension.
Breathe and continue until there is no tension held anywhere and your body is in a state of relaxation from the top of
your head to the bottom of your feet. When the timer sounds, you will find that your thoughts have cleared and your
center is filled with peace for you have transcended thought, aware only of the flame.
While candle gazing utilizes a visual cue, employing a mantra is a way to use an audio prompt. Mantras are sounds that
evoke a spiritual response. The mantra may be spoken, whispered or simply thought. Some Mantras contain only sound.
Om, Ah, and Hum are elemental sounds that have been used for thousands of years by people hoping to expand their
awareness of the divine. Some more modern mantras use words or uplifting phrases.
Exercise Three: The Magic Mantra
This centering technique combines breath awareness with the phrase, “Let go.” It is equally helpful if you are dealing
with a difficult situation at work or lying awake fixated on a negative thought. Next time you notice that you are
experiencing a negative thought loop, instead of allowing it to run, take control. First shake yourself to free yourself
from the thought loop and as you inhale say (silently or aloud) “Let”. Then as you exhale, say “Go”. Visualize the thing
that is bothering you floating away. You might see it as a balloon floating off, over the horizon. Watch as it floats on
until you can no longer see it. When it is gone, return your awareness to your breath. If the negative thought still
lingers, release it again saying, “Let…go,” and watch as it again floats away. Continue the imagery until your thoughts
are calm.
Meditation is a valuable tool we should all be using to live fuller lives. Through its practice one is able to focus and quiet
the mind thereby achieving a heightened awareness of the inner spirit and allowing for the release of inner wisdom.
Meditation works as a vehicle for the subconscious to merge with the desires of the conscious mind in order to work
toward a common goal. When you shift your attention to each breath slowly and deeply drawn and released, you shift
your mind into a quiet mode, releasing your mind clutter and silencing the “monkey mind” that constantly tries to invade
our thoughts and emotions. The result of this shift is peace, serenity, calmness and inspiration. New studies have also
shown that through Meditation we are able to gain better health, improve our immune system and become a kinder more
compassionate person. Voltaire wrote, “Meditation is the dissolution of thoughts in Eternal awareness or Pure
consciousness without objectification, knowing without thinking, merging finitude in infinity.” Through developing a daily
mediation regime we are able to recalibrate our energy and connect with the divine.
When you begin to meditate, you will notice that a sense of relaxation goes through you, and as you continue
meditating, this state gets easier to achieve. You will find that this inner peace travels with you throughout the day.
The more you meditate, the longer the peace will stay with you shoring up your inner well. Through learning how to
meditate one learns to control their thoughts avoiding negative thought loops and
Grounding
Grounding is the act of ridding yourself of negativity energy by linking with the Earth and sending energy down into it.
When you ground, you level the energy in your body and become still and centered. Being centered means remaining in
your calm center amidst the busyness of everyday life. Being centered means not allowing your inner light to be
overshadowed by stressful circumstances or negative thoughts and emotions.
So how do you Ground?
Close your eyes. Move your attention to your breath as you draw in a slow, deep inhalation. Draw your breath into lift
your abdomen. Hold it for the count of three and then slowly let it out again. Take another deep breath and this time, as
you breathe, feel your connection with the Earth below you. Imagine your breath pushing down through your spine until
it reaches the base or your root chakra. Visualize tendrils of energy growing out with your breath to push down through
the floor and into the soil below. With your next breath, breathe out all of the tension, anger or fear you are holding and
let it go. Associate a word, phrase or image with this grounded, centered state. Over time this word will act as a trigger
allowing you to return to this state more quickly in times of stress.
Quick and Easy, Any-place Meditations
Meditation does not need to be revered for sacred time alone. The technique can be utilized almost anywhere. Are you
familiar with the anger management technique, 'Take a breath and count to three'? Well that is a form of quick
meditation as we go out of ourselves to find a calming, head-clearing point. So next time you are in the office and
coworker is wearing your patients thin, just try one of these very easy, yet effective centering techniques to breathe
away the stress instead of internalizing all that stress try one of these:
Let Go
This centering technique combines breath awareness with the phrase or mantra, "Let go." It is especially helpful when
you are tense or fixating on a stressful situation or a negative thought or emotion.
As you inhale, (silently or aloud) say, "Let". As you exhale, say "go". Now visualize whatever is bothering you floating up
and away with your exhaling breath. You can see it as a balloon floating off until you can no longer see it. If it still
lingers, release it again and watch as it floats away then return your awareness to your breath.
Inner Sun
Imagine a bright sun filling your heart chakra, the energy field that permeates your chest area. Imagine that sun gently
emanating peace and joy throughout your entire being.
Your Chakras
Being able to opening, energize and balance your chakras is key. The word chakra is Sanskrit for wheel or disk and
signifies one of seven basic energy centers in the body. Through the practice of meditation not only can we eliminate
stress but we can heal and balance our own bodies by drawing energy to the energy center or chakra point that is not
functioning to it fullest potential.
There are seven main chakras located in our body, five of which are located along the spine, the upper two on our head.
Each chakra is associated with a different energy level beginning with the lowest, the root chakra which stands for the
pure matter, to the highest, the crown chakra which represents the pure consciousness.
Energy flows through these centers and the flow of energy affects our health and our ability to function. Through
meditation we can balance and aligned each energy centers setting the chakra to glow and spin.
The first Chakra: Color- Red The base or root chakra located at the base of the spine. Responsible for our basic survival
needs, groundedness, sexuality and strength.
Second Chakra: Color- Orange the Womb/Spleen or sacral chakra is located below the navel. Responsible for our
creativity, intimacy and warmth.
Third Chakra: Color- Yellow The Solar Plexus chakra located above the navel. Responsible for our confidence, power and
learning.
Fourth Chakra: Color- Green Heart chakra located in the middle of the chest. Responsible for love, healing,unity,
empathy and service.
Fifth Chakra: Color- Sky Blue Throat Chakra located at the throat. Responsible for communication, creativity and
expression.
Sixth Chakra: Color- Indigo or White Third Eye chakra located between the eyebrows just above the bridge of the nose.
Responsible for psychic abilities and higher consciousness.
Seventh Chakra: Color- Purple Crown chakra located at the top of the head. Responsible for spirit and higher self
Chakra Opening Exercise
To open your chakras find a comfortable place in a quiet room. Sit with your back straight. Take a series of deep breaths
and ground yourself.
Feel the earth energy rising up through the bottom of your feet; up through your ankles and calves; earth energy rising
up through your knees and thighs; up through your pelvic area; earth energy flowing up through your abdomen and lower
back; rising up through your hands and arms.
Imagine earth energy flowing up through your chest and back; up through your shoulders and neck, chin, jaw, face; earth
energy flowing up through your scalp.
This earth energy flows up and up over the top of your head and flows back down to the earth. You have a continuous
flow of energy from the earth, flowing up through your body and up through all the layers and levels of energy around
your body and then spilling over and flowing back down to the earth in an endless loop. Run this energy as long as you
can. When you are ready envision this earth energy opening the chakras as it moves up along your spine from your tail
bone flowing colorfully up toward your brain,opening each bright point like a flower growing towards the sun
Tree Meditation
We ground ourselves at the base or root chakra located at the base of the spine. This is the energy center responsible
for our basic survival needs, groundedness, sexuality and strength. Through this center we can ground and connect with
earth energies and empower our beings.
An easy way to ground is with a Tree Meditation. “Tree” is a lovely grounding exercise that will neutralize
negative energy and replace it with earth energy. It is also wonderful if you have a tendency to be "spacey" by imagining
you have roots that extend down into the ground you can draw on the cool energy of the earth to release your anxieties
are draw on healing energies from the earth source.
To begin find a quiet place where you will not be interrupted. Allow yourself fifteen to thirty minutes for this exercise. It
is best to dim the lights and sit comfortably in a chair or on the floor, keeping your spine straight.
Visualize roots slowly extending from your root charka down into the earth.
Imagine the feel of the cool, secure soil all around your roots, keeping you safe, taking away all negativity.
Breathe deep the smell of fresh, wholesome earth.
Imagine that you are a giant tree.
You are sturdy and confident. You are part of the earth.
Your roots go down deep into the earth and all excess nervous energy, tension, and stress flow down your roots and
seep harmlessly into the soil, where the loving earth accepts and neutralizes it. In return, the earth sends back calming
nutrients, stability, and ancient serenity.
Breathe deep as you draw this cool energy up your roots up past your feet. With each breath draw the cool earth energy
up your trunk until you have nourished each finger tip, each strand of hair, each branch extending out into space…
You are an ancient tree; your roots go deep into the ground. You think about last spring's rain and feel your life force
recharge.
You breathe deep and feel how you heart is calm, your spirit revitalized, your energy centers full, and you are ready for
anything.
Here is wonderful chakra energizing method:
In a quiet place where you will not be interrupted, ground yourself by visualizing roots slowly extending from your feet.
Slowly they travel down, down, until they meet the soil.
Imagine the feel of the cool, secure soil all around your roots, keeping you safe, taking away all negativity.
Breathe deep the smell of fresh, wholesome earth.
Visualize a lovely white light pooling around you, enveloping you. This cool, light energy trickles up your roots glowing,
filling your first chakra with a red energy. This radiating ruby red energy should be spinning, swirling in a clockwise
motions. If it is not, then place your hand over the area and visualize energy, traveling up from the earth filling the area
until the chakra is filled with radiant ruby light that slowly begins to spin like a bright jewel.
Leave your hand on the area until the chakra is activated and swirling, spinning like a fan spinning clockwise. Feel the
energy vortex swirling with bright red light. See the loop of white light moving through this chakra until it is bright and
beautiful.
Now move up to your sacral chakra, which is located close to the area of the pubic bone. Visualize the chakra as
magnificent, radiating sunset orange. If it is not spinning, then do the activation process again and watch it swirl like a
spinning fan, moving clockwise. Feel the energy vortex swirling with bright orange light. See the loop of
white light moving through this chakra.
Now bring your focus to your solar plexus chakra that is located slightly above your navel. Picture the chakra as a
radiating sunshine yellow. If it’s not spinning, activate the chakra and watch it swirl like a spinning fan moving
clockwise. Feel the energy vortex swirling with bright yellow light.
Concentrate on your heart chakra located in your chest. Imagine the chakra a dazzling, glorious emerald green. If it’s not
spinning, activate the chakra and watch it swirl like a spinning fan moving clockwise. Feel the energy vortex swirling with
bright green light. See the loop of white light moving through this chakra energizing it to a bright green spinning jewel.
Move up to your throat chakra. Imagine the luminous sky blue energy whirling and flowing. If it’s not spinning, then
activate as before until the chakra is swirling like a spinning fan moving clockwise. Feel the energy vortex swirling with
bright sky-blue light. See the loop of white light moving through this chakra.
Shift your attention to your third-eye chakra located between your eyebrows. Feel your forehead open and expand as the
intense violet light energy flows in this chakra. Activate the chakra and watch as it becomes even more bright and
glorious.
Lastly bring your focus up to your crown chakra. Feel the top of your head open and expand as the shining violet- white
light whirls in a clockwise motion. If it’s not spinning, activate it so that it swirls in a clockwise motion. See the loop of
white light moving through this chakra. Feel the energy vortex swirling with bright light. See the loop of white light
moving through this chakra.
This is where you will begin your journey into a new level of relaxation and awareness. Each meditation serves a specific
purpose, depending on what you want to achieve. Choose freely and feel free to perform more than one meditation.
Drumming as Meditation
You can experiment with other senses. Scent and sound are two powerful senses you can utilize. Incorporate drumming
into your meditation to employ the power of sound. Drumming is a great way to balance and aligned each chakras. Just
focus your attention on the individual chakras while drumming and visualize each energy center becoming active.
First, select a location where you will not be interrupted. It must be a quiet space, at least for the duration of the
exercise. Allow yourself fifteen to thirty minutes for this exercise.
Now smudge the space and yourself with the smoke of an herb. Smudging cleanses the mind and environment in
preparation for spiritual or inner work. The sacred smoke dispels any stagnant or unwanted energy, opens the energy
channels of your body, and raises your personal vibration.
Now calm and focus your mind. Close your eyes and focus on your breath as it enters the nose and fills your lungs, then
gently exhale any tension you might feel. Continue breathing with a series of even inhalations and exhalations until you
are calm and relaxed. Once you are fully relaxed, begin drumming a slow steady rhythm keeping with your pulse or
heartbeat. Sustain this healing rhythm until the
end of the exercise.
Focus your attention on the physical location of each chakra, one at a time, beginning with your root chakra at the base
of the spine. Visualize a red disc of light spinning gathering energy until it glows. Now visualize this energy center
pulsating in sync with the heartbeat of your drum. Feel the sound of the drum vibrating at the base of your spine. As the
sound resonates though your root chakra, experience this energy center awakening, balancing, and aligning with the
other chakras. Hold your attention on this chakra for a minute or two, and then move up to the next.
The second chakra is located about two inches below the navel and is orange in color. Focus on the sound as it
resonates though this energy center, experience this chakra glowing like an orange spinning jewel as it awakens,
balances and aligns with the other chakras.
Move up to the area above the navel in your solar plexus and focus on the third chakra, which is yellow in color. Focus on
this point and let the rhythm of the drum resonate though this point until it too awakens, glowing a bright yellow as it
balances and aligns with the other chakras.
Move up to the center of the chest and focus on your heart chakra, hold your focus until it is spinning green jewel of
energy, awakened, balanced and aligned with the other chakras.
Move up to your throat and focus on the blue of this chakra, which is blue in color. Feel the rhythm of the drum resonate
though this point until it too awakens, glowing a brilliant spinning jewel of blue and it balances and aligns with the
other chakras.
Move up to the area between and slightly above the eyebrows and focus on your brow chakra, which is indigo in color.
Let the beat of the drum awaken this energy center as it pulses through to balance and align it with the other spinning
brilliantly glowing chakra points.
Now move up to the top of your head and focus on the crown chakra, which is violet in color. Focus on this spot letting
the rhythm of the drum heal and reenergize this area. Feel this energy of this chakra grow as the drum pulses through to
balance and align it with the other spinning brilliantly glowing chakra points.
End the exercise with four strong beats.
Guided Meditations
A guided meditation is a meditation in which one is verbally guided by either a person’s live voice or by a recording to
lead them on a purposeful journey to achieve a state or goal. Counselors and hypnotherapist often employ this method
to help their patients recover memories, change their outlook and behaviors.
Guided meditation scripts often use the imagery of a staircase or an escalator to help you descend
First you will need to choose a script and record it or have someone read it to you in a soft reassuring voice. When you
have your recording, choose a quiet place where you will not be interrupted or distracted. Make sure you're comfortable
and in a positive state of mind. When you're ready, sit or lie in quietly with your eyes closed and start the recording.
To Meet your Guides and Guardians
Visualize the infinite creative energy of the Universe drawing to you. It gathers and swirls around you, like a gentle
whirlpool moving all around your body. Its cool light softly encompasses you like a great cocoon. You feel lighter and
more relaxed as the loving energy nurtures and revitalizes the energy of your aura. You breathe deep and with each
breath you become more relaxed. The top of head and your ears and eye brows relax. As you take another breath your
jaw softens and you open your mouth and let it relax. Then your shoulders and arms and hands relax. You take a deep
breath that send relaxation into the ends of your fingers and down your back as your chest, belly and hips relax. Another
deep breath allows your legs and ankles and feet to relax until you are light and feel like you are floating.
You take another deep breath, and as you breathe, you visualize stepping into a forest path. You are walking into the
woods. Notice the branches you step over, the feel of the earth under your feet, the coolness of a gentle breeze as it
stirs your hair and caresses you cheek…
Hear the birds call…
The path leads deeper into the woods and you follow as the trees grow close overhead. You follow the path until you
cross a dry stream bed. Carefully pick your way to the other bank where you climb up the other side.
Here the path turns to stone as it continues up the other side and you begin the gentle climb following along as it gets
even steeper. You observe as you walk that the path you are walking is now a stone staircase etched into the face of a
mountain and you begin to climb and as you look ahead, you see how the gray rock is cut away to make the hike to the
top safe and easy.
You climb until you come to the top where you find a beautiful, open-air, temple carved into the stone. Great stone pillar
support a massive ceiling. You notice an altar covered with candles. You watch as the flames of the candles dance in the
breeze. You step into the temple and notice the pleasant scent of roses surround you, lifting your spirits and you smile
as you draw closer to the altar. One candle in the center is not yet lit. You pick up a long match, light it from the candle
nearest you and light it. Your spirit quiets as you whisper a prayer to meet your guide.
A soft sound behind you draws your attention and you turn to see a shimmering light. The light takes on a form and
there before you stands your guardian.
Notice their face, their expression. What is their name?
An Easy Pat Life Regression
Set aside about a half an hour for this exercise. Find a peaceful place where you will be allowed to be completely calm
and undisturbed for the entire session.
When you're ready, sit quietly with your eyes closed and your palms face up in your lap.
Ask for your Guides and your Guardian angels to be present for the entire session and to keep you safe and protected at
all times.
State your objective. "I want to see who I was in my past life." "I want to heal the trauma I experienced in my past
life." Or "I want some insight into a past personality."
We are going to start with a deep breath. Breathe it in and hold for three counts then slowly let it out. I want you to do
this twice more then on the exhalation of the third breath we will begin.
Now I want you to relax. Starting at the top of your head consciously relax your scalp and tips of your ears. Relax your
face as you allow your eyelids to relax and release. Now let go of all the tension in your cheeks and jaw. Open your
mouth if you need to in order to allow it to relax and soften.
Now let this peaceful feeling flow down into your neck. Feel it relax as every muscle loosens.
With each breath you take, this relaxing feeling becomes deeper and warmer. It works its way deep into the muscles in
your shoulders…soothing them…releasing them. This peaceful feeling flows down from your shoulders and into your arms.
It loosens the muscles in your upper arms…your forearms…your hands...relaxing and soothing...all the way to the tips of
your fingers.
As your body relaxes, your mind relaxes, and your thoughts seem to become lighter. You are slipping further and further
into a dreamlike state of stillness and relaxation.
Now, bring your awareness to your chest and your stomach. Feel how this area of your body gently rises and falls as you
breathe. The peaceful sensation flows throughout this area of your body, soothing every muscle and relaxing every
organ. You can feel it releasing every last molecule of tension.
Turn your attention to your upper back, and feel this relaxing sensation flow all the way down your spine. As it gradually
works its way down your body, feel every muscle in your back relax as you let go of any tension you maybe holding there.
Feel that your entire body has become limp and relaxed as you sink into the serene sensation and as you continue to
breathe you relaxer deeper with each soft breath. .
Now feel your hips relax as the peaceful feeling starts to work its way through your lower body. Relax your hips and
lower belly, your buttocks and your thighs.... the soothing feelings of relaxation continues to flow down through your
knees, and into your calves until your legs and ankles are completely relaxed. Now your feet relax. Allow your entire
lower body to relax completely, and allow any remaining tension from anywhere in your body to flow out through the tips
of your toes.
You are comfortable, peaceful and relaxed.
Keep drawing the energy through your crown and running it through your chakras and back into the earth until your
chakras are glowing and spinning like brightly colored jewels.
Imagine the energy growing to surround you in a cocoon of color as each of your chakras spin and glow like bright jewels
of energy.
Feel the energy of the Universe wrap around you, strengthening your aura with a rainbow of colorful energy, mending any
holes or thin places. Relax in its embrace.
Take a moment to bask in the beautiful healing light. You are now at peace.
Take a deep breath and visualize on the screen of your mind that you are sitting on a couch in a room with a closed
elevator. You notice that the doors of the elevator are made of shining chrome. It draws your attention and you rise
from the couch and walk towards the elevator.
Your shoes click on the tile floor as you cross the room. You notice your reflection growing larger as you approach the
reflective doors.
The elevator opens and you step inside.
The floor indicator shows you are on the 10th level. The lower floors are numbered chronologically below.
You push a button and the doors close. You feel the elevator as it begins to descend.
You feel the vibration in the floor as you move downward.
After awhile, the elevator stops and a bell chimes as the doors slide open.
You gaze out at the lower world and take note of what you see. If this level does not feel right to you, then stay on the
elevator and push the button to descend to another level. Continue on your journey until you find the level you are
looking for.
When you are ready to return to your previous state of consciousness reverse the process and take the elevator back to
the room with the couch. Sit back down on the couch. Take a deep breath and wiggle your fingers and toes then slowly
open your eyes.
Animal Messenger
We are going to start with a deep breath. Breathe it in and hold for three counts then slowly let it out. I want you to do
this twice more then on the exhalation of the third breath we will begin.
Now I want you to relax. Starting at the top of your head consciously relax your scalp and tips of your ears. Relax your
face as you allow your eyelids to relax and release. Now let go of all the tension in you your cheeks and jaw. Open your
mouth if you need to in order to allow it to relax and soften.
Now let this peaceful feeling flow down into your neck. Feel it relax as every muscle loosens.
With each breath you take, this relaxing feeling becomes deeper and warmer. It works its way deep into the muscles in
your shoulders…soothing them…releasing them. This peaceful feeling flows down from your shoulders and into your arms.
It loosens the muscles in your upper arms…your forearms…your hands...relaxing and soothing...all the way to the tips of
your fingers.
As your body relaxes, your mind relaxes, and your thoughts seem to become lighter. You are slipping further and further
into a dreamlike state of stillness and relaxation.
Now, bring your awareness to your chest and your belly. Feel how this area of your body gently rises and falls as you
breathe. Allow the peaceful sensation to flow through your body, soothing every muscle and relaxing every organ until
every last bit of tension is gone.
Turn your attention to your upper back, and feel the relaxing sensation flow all the way down your spine. And as it seeps
down your body, you feel each and every muscle in your back relax until you feel that your entire body has become light
and limp as you sink deeper into the serene sensation.
Now feel your hips relax as the peaceful feeling starts to work its way through your lower body. Relax your hips and
lower belly, your buttocks and your thighs.... the soothing feelings of relaxation continues to flow down through your
knees, and into your calves until your legs and ankles are completely relaxed. Now your feet relax. Allow your entire
lower body to relax completely, and allow any remaining tension from anywhere in your body to flow out through the tips
of your toes.
A beautiful staircase materializes in front of you and you decide to see where it goes. As your foot touches the first
step, tranquillity passes through your entire body so that you feel calm and relaxed. You arrive at the second step, and
you slid deeper into a state of relaxation. On the third step the knowledge that you know your are on a safe journey
allows you to settle into this wonderful state of relaxation. The fourth step down, let you sink in a little deeper so when
you arrive at the fifth and final step. You are feeling completely safe, and completely relaxed.
You are comfortable, peaceful and relaxed.
You are relaxed. And now that you’re completely relaxed, I invite you to join me on a journey.
You step of the last step out into a lovely garden. There is a path that leads to the edge of the forest. The path runs
through the trees and you set out on it knowing it is perfectly safe. You feel the sun warm on your face. The breeze is
cool on your cheek. The path is clear and easy to follow. And so you walk deep into the forest. All around, you can hear
squirrels and birds calling to each other. Their sounds lift your heart and make you smile.
The forest is very peaceful. Your heart lifts as you walk along. Rabbits dart across your path and from the treetops a
crow calls. You come to a bend and see a deer standing on the path. It stops to look at you before it flashes the white
of its tail and runs off into the treeline. You breathe deep the fresh sweetly scented air and soon as you continue down
the path you hear the sound of running water. The sound is playful and welcoming and so you walk in the direction of
the sound.
After a while the path opens onto a meadow and in the meadow is a small stream. You follow the stream until it
cascades down a small rocky slope creating a pool that is filled to overflowing. On the other side of the pool you see
that the water continues its journey back into the forest.
You go to the pool. You can see small fish darting under the surface. You find a comfortable rock and you sit down and
dangle your toes in the cool water.
It is comfortable here and very safe and peaceful. The rock cradles you as if it were here just for you to sit on and you
just sit here, tracing your toes in the water, enjoying the feel of the sun on your face as you listen to the sounds of the
forest and the water all around you.
You close your eyes as your heart fills with joy. And as you sit there with your eyes closed to the warmth of the sun, you
begin to sense the gentle presence of another being in front of you.
You open your eyes and, standing in front of you on the other side of the pool is an animal. She has brought a message
for you and from across pond you receive and understand and know her message—"
I hope you are able to experience the wonders of meditation. May you gain the ability to tap into 'your well of inner
peace' whenever you need to and connect with the state of altered consciousness for inner work.
1. What Does Mindfulness Meditation Do to Your Brain? By Tom Ireland; Scientific American.June 12, 2014 Tom Ireland
2 Tuning out: How brains benefit from meditation By Bill Hathaway. YaleNews November 21, 2011
3. The Unique Brain Anatomy of Meditation Practitioners: Alterations in Cortical Gyrification By Eileen Luders; Florian
Kurth; Emeran A. Mayer; Arthur W. Toga; Katherine L. Narr; and Christian Gaser Front Hum Neurosci. 2012; 6: 34.
Published online Feb 29; 2012.
4. Meditation experience is associated with increased cortical thickness By Sara W. Laza; Catherine E. Kerr; Rachel H.
Wasserman; Jeremy R. Gray; Douglas N. Greve; Michael T. Treadway; Metta McGarvey; Brian T. Quinn; Jeffery A. Dusek;
Herbert Benson; Scott L. Rauch; Christopher I. Moore; and Bruce Fischld;j Neuroreport. Author manuscript; available in
PMC Feb 6; 2006.
5. Mindfulness practice leads to increases in regional brain gray matter density By Britta K. Hölzel; James Carmody; Mark
Vangel; Christina Congleton; Sita M. Yerramsetti; Tim Gard; Sara W. Lazar. Received: March 26; 2010; Received in
revised form: August 9; 2010; Accepted: August 11; 2010;
6. Nondirective meditation activates default mode network and areas associated with memory retrieval and emotional
processing By Jian Xu; Alexandra Vik; Inge R. Groote; Jim Lagopoulos; Are Holen; Øyvind Ellingsen; Asta K. Håberg; and
Svend Davanger. Front. Hum. Neurosci.; 26 February 2014
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