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meditation

Meditation practises range from relaxation response meditation, yoga, breathing exercises, zazen, silent repetition of a word and autogenic training to steady aerobic exercise and even biofeedback. Let's dive in.

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Quantum Healing Via Consciousness

Quantum Healing Via Consciousness

Harvard professor and expert in cardiology and behavioral medicine, Herbert Benson MD, began the first scientific studies into the effects of meditation almost 40 years ago. Ever since, Benson and his colleagues at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital have continued to conduct clinical research and to map the benefits of regularly practicing the relaxation response: In Benson’s own words, "a physical state of deep rest that changes the physical and emotional responses to stress.” The relaxation response can enhance brain function, slow age-related changes, stabilize heart beat, alleviate anxiety and dissipate stress. What is even more remarkable is this: When ordinary people with no training of any kind practice the relaxation response once or twice a day, it brings about cognitive restructuring and rapidly alters the expression of their genes. When it comes to rejuvenating, regenerating and healing the body, these findings are nothing short of revolutionary. WHAT IS GENE EXPRESSION? Uninformed people as well as many mainstream scientists believe that our health, biological age and death are written into the genes we inherit at birth. They view genetic inheritance as something akin to a dour clairvoyant prediction of our future—something which we remain powerless to alter. It is true that the genes we inherit may indeed define our “risk” of early aging, degeneration and disease. But whether or not this “risk” becomes fact, so negative events actually happen to us, has far less to do with our genetic inheritance than it does with how we choose to live our lives—in effect, on how our genes are expressed. Gene expression is the scientific term for how well or poorly we manage our genetic inheritance. For instance, how do your own genes express themselves? Do your genes provide you with great vitality? Clarity of mind? Creativity? Freedom from illness? Or are they expressing themselves in negative ways, like creating obesity, sagging skin and spirit, early aging and degeneration? HOW’S YOUR OWN GENE EXPRESSION? You see, there are many possible versions of you tucked within your genes and chromosomes. Which versions become expressed—which potentials become “facts”—depends almost entirely on the way care for and use your body, handle stress, and orient yourself spiritually and creatively. Here’s where the food you eat, the exercise you get, and practicing Benson’s relaxation response really come into their own by helping to prevent degenerative conditions: Alzheimer’s disease, many forms of cancer, heart disease, diabetes, arthritis, obesity—even overt signs of skin aging, to mention only a few. And there is even better news: Once signs of degeneration have already appeared, practicing the relaxation response daily can reverse them while rejuvenating mind and body, halting stress damage and setting your spirit free. All you need to tap into it to use a method to turn it on. The possibilities are many. They range from relaxation response meditation, yoga, breathing exercises, zazen, silent repetition of a word and autogenic training to steady aerobic exercise and even biofeedback. Some will work better for you or be more enjoyable than others. It is worthwhile trying a couple of different techniques so you discover which you like best. My own favorite method is “relaxation response meditation.” I am happy to be able to share with you a simple and fun video so you can do the exercise along with me. Click here to watch the video FREEDOM’S DISCIPLINE We live in an age where discipline is looked down on as something which interferes with our spontaneity and freedom. So we tend to rebel against it. But the kind of discipline needed for a daily relaxation response practice—far from stifling your ability to be involved in the spontaneous business of life—actually frees it. At first it may take a little effort to get up fifteen minutes early each morning to practice the technique and (if you can manage the time) take fifteen minutes out of your afternoon or early evening to practice again. You will find it is well worth it. The most common objection most people make is that they don't have time. The reality of the situation is this: Even if you practice this technique once a day for fifteen minutes, it will expand time for you. You’ll find you can do everything with greater efficiency and enjoyment, and far less of your energy is wasted on fruitless activity. Every minute you spend in this deeply relaxed meditative state will bring you a fourfold return in the energy you have to use in the rest of your life. LIVING STRESS-FREE Herbert Benson first described the relaxation response as the physiological opposite of the stressed fight-or-flight response. Working with his team, he then went on to pioneer the application of mind/body techniques to a wide range of health issues and meditative practices. They charted the measurable physical benefits which accrue from practicing any form of meditation, including those that rely on the silent repetition of a mantra—a word-sound. Meditation using a mantra has a long tradition. Some mantras are considered “sacred words” that hold particular sound vibrations to transmit particular powers. Each spiritual tradition has its own mantras, such as Guru Om, Om mani padme hum, La ilaha illa 'lla or, in the Catholic religion, Hail Mary, full of grace, the Lord is with thee. Whether their magic aspects are true or not, these techniques work beautifully to replace the habitual chatter that runs through one's mind, worries about things past and things yet to come. BENSON’S QUANTUM LEAP To learn a relaxation response meditative practice (which I have recorded on video so you can do it with me), Benson suggests you choose a word that is pleasing to you. It could be anything, say, “flower”, “peace”, or “love”. He likes the word “one”, as it is simple and has the connotation of unity about it. Here's how to do it: Find a quiet place where you won't be disturbed for fifteen to twenty minutes and a comfortable chair that supports your back. Sit down and close your eyes. Give yourself a moment to settle in and you are ready to begin. Simply sit there, feet on the floor and eyes closed, quietly repeating your word over and over to yourself: “one...one...one...” Whenever your mind wanders or you are disturbed by a sound or thought, simply turn your mind gently back to repeating the word again. That is all there is to it. After fifteen to twenty minutes, stop repeating the mantra and get ready to open your eyes. Open your eyes, stretch, and go about your everyday activities. This is a particularly useful technique once you have practiced it a few times because you can do it in so many different places, such as in a waiting room or on a commuter train or bus. THE RACE IS ON We live in exciting times—times when the breach between science and spirituality originally ushered in 400 years ago by the Copernican Revolution is rapidly narrowing. We need to make use of the gifts that the closing of this gap brings us. Even if you have neglected yourself over the years—most of us have, by the way—it is never too late to change. Making simple alterations in the way you live can regenerate your health and rejuvenate your body and mind. In my opinion, practicing the relaxation response once or twice a day is a powerful way to begin. Collectively, we are involved in a race against time. It has no precedent in human history. The stakes are high—ultimately the future of our planet. Scientific discoveries about the relationships between mind and body, and about life changes which can alter our genetic expression, are here to be understood and used. Experiential methods of self-exploration, healing and personal transformation emerging from humanistic and transpersonal psychologies offer enormous potential for taking control of our lives and creating the future we want. Making good use of what is already tried and tested can transform the whole way you experience life. Living can become a process of growth and joy, instead of one of degeneration and disillusion. If a sufficient number of us undergo a process of deep physical and spiritual transformation, we may in time reach a critical mass that enables us, working together, to envisage another finer and more just way of living together on the planet. Two things are certain: Now is the time. We are the people. May your own life be blessed.

Relaxation Response Meditation

Relaxation Response Meditation

Harvard professor and expert in cardiology and behavioral medicine, Herbert Benson MD, began the first scientific studies into the effects of meditation almost 40 years ago. Ever since, Benson and his colleagues at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital have continued to conduct clinical research and to map the benefits of regularly practicing the relaxation response: In Benson’s own words, "a physical state of deep rest that changes the physical and emotional responses to stress.” The relaxation response can enhance brain function, slow age-related changes, stabilize heart beat, alleviate anxiety and dissipate stress. What is even more remarkable is this: When ordinary people with no training of any kind practice the relaxation response once or twice a day, it brings about cognitive restructuring and rapidly alters the expression of their genes. When it comes to rejuvenating, regenerating and healing the body, these findings are nothing short of revolutionary. LIVING STRESS-FREE Herbert Benson first described the relaxation response as the physiological opposite of the stressed fight-or-flight response. Working with his team, he then went on to pioneer the application of mind/body techniques to a wide range of health issues and meditative practices. They charted the measurable physical benefits which accrue from practicing any form of meditation, including those that rely on the silent repetition of a mantra—a word-sound. Meditation using a mantra has a long tradition. Some mantras are considered “sacred words” that hold particular sound vibrations to transmit particular powers. Each spiritual tradition has its own mantras, such as Guru Om, Om mani padme hum, La ilaha illa 'lla or, in the Catholic religion, Hail Mary, full of grace, the Lord is with thee. Whether their magic aspects are true or not, these techniques work beautifully to replace the habitual chatter that runs through one's mind, worries about things past and things yet to come. BENSON’S QUANTUM LEAP To learn a relaxation response meditative practice (which I have recorded on video so you can do it with me), Benson suggests you choose a word that is pleasing to you. It could be anything, say, “flower”, “peace”, or “love”. He likes the word “one”, as it is simple and has the connotation of unity about it. Here's how to do it: Find a quiet place where you won't be disturbed for fifteen to twenty minutes and a comfortable chair that supports your back. Sit down and close your eyes. Give yourself a moment to settle in and you are ready to begin. Simply sit there, feet on the floor and eyes closed, quietly repeating your word over and over to yourself: “one...one...one...” Whenever your mind wanders or you are disturbed by a sound or thought, simply turn your mind gently back to repeating the word again. That is all there is to it. After fifteen to twenty minutes, stop repeating the mantra and get ready to open your eyes. Open your eyes, stretch, and go about your everyday activities. This is a particularly useful technique once you have practiced it a few times because you can do it in so many different places, such as in a waiting room or on a commuter train or bus. Herbert Benson Interview: Enhancing Health Through Mind Body Healing [video type=youtube src=v=KZ7JfC3_Zgc poster=http://d3oy45cyct8ffi.cloudfront.net/health/video/wp-content/uploads/sites/3/2014/02/hgerbert-benson-INTERVIEW.jpg ]

zazen

zazen

One of the simplest ways of meditating, this technique involves nothing more than just being aware of your breathing. But don't be deceived by its simplicity. It is a potent tool for stilling the mind and regenerating the body. And concentrating your awareness on the breath is not as easy as it sounds. You need to find yourself a quiet place where you will not be disturbed. You can sit cross-legged on the floor with a small cushion underneath you, or you can sit in a chair if you prefer, but your back should be straight. This straight-back position is a requirement for many meditation techniques, since it creates a physical equilibrium which makes calm mental focus possible. Let your hands rest quietly in your lap. count your breaths Close your eyes. Take several long, slow breaths, breathing from your abdomen so it swells out with each in-breath and sinks in again when you breathe out. Now rock your body from side to side and then around in large, gentle circles from your hips to the top of your head. Rock in increasingly smaller circles until you gradually come to rest in the center. Now breathe in and out through your nose quietly without doing anything to your breathing - that is, don't try to breathe deeper or slower or faster, just breathe normally. With each out-breath count silently to yourself. So it goes: in-breath, out-breath `one'...in-breath, out-breath `two'... and so on up to ten, counting only on the out-breath. When you get to ten, go back and begin again at one. If you lose count halfway, it doesn't matter. Go back and start the count at one again. Counting isn't the point. It is a way of focusing your mind on your breath. After fifteen minutes - sneak a look at your wristwatch if you must - stop. Sit still for a moment, then open your eyes and slowly begin to go about your everyday activities again. If you are like most people, the first few times you do the exercise you will find you lose count often and you are frequently distracted by thoughts or noises. It makes no difference. It works just as well anyway. Each time some random thought distracts you, simply turn your mind gently back again to counting the breaths. Distractions don't change the effectiveness of the meditation. The exercise, like most techniques, is best done twice a day, morning and evening. A beginner will usually notice positive results by the end of a week, but they become increasingly apparent the longer you go on doing it. Some Buddhist monks do this exercise for two or three years before beginning any other form of meditation. beyond relaxation Once you are familiar with the practice of deep relaxation or meditation and with all the benefits it can bring you, you might be interested to go on to investigate other, more complex forms of meditation. There are many, for meditation is not a word that is easy to define. It takes in such different practices. Some forms such as zazen or vispassana (sometimes called insight meditation) demand complete immobility. You sit watching the rise and fall of your abdomen as you breathe, and whenever your mind wanders you gently turn it back to this observation. This simply concentrated attention, which can be likened to the `continuum of awareness' in Gestalt theory, is capable of bringing up many repressed feelings and thoughts that have been stifling your full expression and of liberating them. The Siddha Yoga of Muktananda and the chaotic meditation of Rajneesh, where the body is let go to move as it will, are examples of this sort. They often involve spontaneous changes in muscle tension and relaxation and in breathing, and they demand a sense of surrender to the physical body for the release of the mental, emotional and bodily tensions. These kinds of meditation can be particularly good for someone with a tendency to be physically rigid. Then there are the visualization meditations such as those used in Tibetan Buddhism in which you focus your mind on a particular image, fine-tuning it to the specific beneficial energies or influences this symbol carries (the creative imagery techniques in the next section are also an example of this kind of meditation). They have been used recently to cure serious illness and also in the sports world to improve athletic performance. Another form of meditation is that of "mindfulness," where you go about your daily activities simply being aware of each thing that you do, as in Gurdjieff's "self-remembering," shikantaza or mahamudra. These are just a few of the possibilities worth investigating if you want to go further. Each has something worthwhile to offer, and the mere act of learning a new method and the set of ideas and attitudes that go with it can be an exciting experience as well as tremendously beneficial.

Mind Magic

Mind Magic

Do you believe in magic? Despite what you might have heard, it’s real, and it resides within you: Specifically, within your mind. This is because your thoughts and emotions can directly alter your reality—in accordance with your desires—in measurable ways. You probably aren’t yet aware of the astounding power that your mind can have when used to full effect. But don’t take my word for it. Find out for yourself how experimenting with a couple of simple practices can enable you to unleash its hidden ability, and literally change your world as a result. MIND OVER MATTER Looking back in history, science has always been considered ‘magic’ before it is fully understood and explained. The ways in which mind can affect matter are not yet completely explained by science, lending a supernatural association to this field. Certainly when you begin to harness mind power and observe it shaping your life, you’ll be convinced of its magical prowess! But there is also a solid and growing foundation of scientific evidence in its support. Physics, for example, has established that a change in one molecule can bring about an alteration to another—faster than the speed of light—even if they’re thousands of miles apart. Other scientific studies have proven that clear intention can, when coupled with a state of expanded awareness, have all sorts of physical repercussions: From increasing oxygen levels in cells to inhibiting cancer growth. PRAYER POWER One of the most effective ways to harness the power of intention and put it to work in your own life is through Affirmative Prayer. This technique involves verbally affirming your desired outcome—as if it already exists. It is incredibly powerful, and can be done either by yourself or in a group if you prefer. HERE’S HOW Recognition. To begin, open your heart and mind to the presence of the universal being all around us—or God, nature, spirits, or whatever you prefer. You might say, “I acknowledge Spirit as the birds chirping, the breath that fills my lungs…” or “I know that Spirit is everywhere in everything…there is no place that Spirit is not.” Unity. Honor and affirm your oneness with God, the Universe, or whatever entity you recognized in step one. “I am one with the presence of the Universe. That which the universe is, I am.” Realization. This is where you affirm the existence of whatever it is you desire to manifest, as if it has already happened. If you are praying for healing you might say “My body, mind and spirit are perfectly aligned and whole. I experience radiant health on all levels.” Thanksgiving. Give thanks to whatever in your life brings you gratitude. This will have the effect of ‘sprinkling water’ on the seeds of prayer you have planted. “I am grateful for my home and my friends… I give thanks for this opportunity to remember my wellbeing through prayer.” Release. Surrender your prayer to the universe in full belief that it will be handled. ‘I release my prayer freely and fully into universal law knowing that it is done. Amen.’ UNLEASH ENERGIES Energy changes always precede physical changes. This is one of the ways in which acupuncture works on human and animals as it allows a change in energy to take place within the organism. When we are carrying about a lot of latent energy—especially negative energies in the form of anger, grief, unfulfilled lust and so on—which cannot find a release, this interferes with our daily functioning. Often, it also stops us from achieving our goals. The good news is that, with a little mind-power, you can actually make this energy work to your advantage. When emotional or bodily energy is isolated and focused, it becomes a dynamically transmittable force. What this means is that, when coupled with clear intention, this bioelectrical discharge enters the atmosphere and can be used for whatever purpose you choose. Alternatively, you might simply want to rid yourself of a stifling emotional force that is holding you back from reaching your full potential. This is a worthy cause in itself. A ritualistic energy release is a wonderful way of spiritually detoxing your being, while turning negative energies into forces for good. HERE’S HOW Firstly, you’ll want to set up an appropriate ‘chamber’ where you will be comfortable and undisturbed. Use whatever props will help you intensify your emotional experience—a written letter or perhaps a photo or effigy of the person you are trying to help. Music is a wonderful evocative tool, possibly the best. Cleanse your chamber and open the ceremony using any combination of bell-ringing, incense-burning, and spoken word. Next, clearly announce your intention in as many or as few words as you wish, as long as it’s clear. Describe what you wish to achieve and why. Call upon the help of whatever spirits or supernatural entities (if any) you believe in. Continue to focus on whatever is making you angry, sad, etc. LET LOOSE When you feel that your emotions are profoundly heightened, release them. You might do this through an unsuppressed flow of tears, the violent destruction of an inanimate object, even orgasm if your goals are romantically-oriented (or you are trying to discharge excessive lust). Once all of your emotional and physical energy has been expended, close the ceremony, perhaps with a single sentence and the tolling of a bell. As with affirmative prayer, be confident in the knowledge that the universe will respond. Don’t worry about feeling stupid while going through this process. You will find that how you feel afterwards will justify the trouble you have taken. Not only will you feel like a fresh person: You will begin to see changes in your chosen areas of life—wherever you have directed the energy. You will discover how, using your own mind, you can create real-life magic … and you’ll never look back. TRY IT YOURSELF To discover the power of affirmative prayer for yourself, try this interactive prayer audio: www.theheartpod.com/pray-now.html. You can use it to pray for health, abundance, a relationship – or any subject dear to your heart. If you enjoy the process, you might like to start your own prayer group. You’ll find instructions on how to do that here: www.theheartpod.com/group-prayer.html.

Autogenics

Autogenics

A thorough, comprehensive technique for relaxation and personal transformation, autogenic training - developed in the early 1930s by the German psychiatrist Johannes H Schultz - consists of a series of simple mental exercises designed to turn off the body's `fight or flight' mechanism, and turn on the restorative rhythms and harmonizing associated with profound psychophysical relaxation. Practiced daily, it can bring results comparable to those achieved by serious Eastern meditators. Yet unlike meditation, autogenics has no cultural, religious or cosmological overtones. It demands no special clothing, unusual postures or practices. When you practice autogenics, emotional and spiritual detoxification happens in just the way physical detoxification occurs on Clean Sweep Diet, and once again the whole process is generated from within. freedom from within Johannes Schultz was a student of the clinically orientated neuro-pathologist Oskar Vogt, who at the turn of the century at the Berlin Neurological Institute was deeply involved in research on sleep and hypnosis. Vogt remarked that some of his patients who had been subjected to hypnosis developed the ability to put themselves in and out of a hypnotic state - or rather autohypnotic, since it was self-induced. These people experienced remarkable relief from tension and fatigue and also tended to lose whatever psychosomatic disorders they had been suffering from. Drawing on Vogt's observations, Schultz went on to design techniques that would enable people to induce this deep mental and psychological relaxation at will. Schultz found that when men and women enter the autohypnotic state they experience two specific physical phenomena: the first was a sensation of heaviness in their limbs and torso, and the second a feeling of diffuse warmth throughout the body. This warmth is the result of vasodilation in the peripheral arteries and the sensation of heaviness is caused by deep relaxation in the body's muscles. Schultz reasoned that if he taught people to suggest to themselves that these things were happening to their bodies, they might rapidly and simply be able to experience a state of passive concentration, which in turn would exert a positive influence over the autonomic nervous system, balancing energies of mind and body, helping a person experience a high level of relaxed vitality and freedom from premature degeneration, and gradually clearing away negative thought and behavior patterns that have been interfering with a person making full use of his or her potential. organismic abandon Schultz discovered - as have many since - that in a state of passive concentration, all activities governed by the autonomic nervous system, once believed to be out of man's control, can be influenced by the person himself. This happens not by exercising any conscious act of will but rather by learning to abandon oneself to an ongoing organismic process. This strange paradox of self-induced passivity is central to the way autogenic training works its wonders. It is a skill which Eastern yogis, famous for their ability to resist cold and heat, to change the rate of their heartbeat, levitate and perform many other extraordinary feats, have long practiced. But until the development of biofeedback and autogenic training, and the arrival of Eastern meditation techniques, this passive concentration largely remained a curiosity in the West, where active, logical, linear, verbal thinking has been encouraged to the detriment of practicing our innate ability to simply be. Many experts on the psychological processes of aging believe that it is overemphasis on the use of the conscious will in the West that makes us so prone to premature aging and stress-based illnesses in the first place. get warm and heavy To help his patients induce the autogenic state, Schultz worked with the sensations of heaviness and warmth. Later he added suggestions about regular heartbeat and gentle quiet breathing - two more natural physiological characteristics of relaxation - and then went on to suggestions of warmth in the belly and coolness of the forehead. These six physiologically-orientated directions - heaviness and warmth in the legs and arms, regulation of the heartbeat and breathing, abdominal warmth and cooling of the forehead - form the core of autogenic training. A person learning autogenics goes through each of the six steps, one by one: "My arms and legs are heavy and warm, my heartbeat is calm and regular etc" each time he or she practices. Because of the body and mind's ability with repetition to slip more and more rapidly into the deeply relaxed yet highly aware autogenic state, the formula becomes increasingly shortened until after a few weeks or months of practicing you can virtually induce a state of profound psychophysical relaxation at will. Once you have mastered the exercises, they can be practiced anywhere - even sitting on a bus. balance life energies A key principle on which autogenics is based is that the body will naturally balance its life energies, biochemically and psychologically, when allowed to repeatedly enter a relaxed state. The benefits of being able to do this are virtually endless. Some of them come immediately - such as being able to counteract acute stress and fatigue, refresh yourself and clear your mind. People with high blood pressure who learn autogenics report drops in systolic blood pressure from 11 to 25% and more, as well as 5 to 15% in diastolic pressure. Brain-wave activity also changes so that you get a better balance of right and left hemisphere, leading to improved creativity at work and a sense of being at peace with oneself. Other benefits come more slowly over the weeks and months and years that you practice. Recoveries from bronchial asthma and a whole range of other psychosomatic disorders have been reported, as well as the elimination of self-destructive behavior patterns and habits such as drug taking, compulsive eating and alcoholism. As a result, autogenic training is now given as a standard instruction in Germany and Switzerland. let's begin The basic autogenic exercises are simple. Taking up one of three optional postures - sitting slumped rather like a rag doll on a stool, lounging in an easy chair, or lying on your back with your arms at your side - make sure you are reasonably protected from noise and disturbances and that your clothes are loose and comfortable. It is easiest to learn autogenics lying flat on a floor or on a very firm bed. Once you have got the basic exercise under your belt you can do it just about any time, anywhere, sitting up or even very discretely on a bus on the way to work. If you like, you can record the autogenic exercises that follow on tape very slowly and play it to yourself in the beginning. I generally find, however, that it is better to learn it very simply from the words that are in the box below. go within Lie down on your back in bed or on the floor. Make yourself comfortable with whatever pillows or covers you need to do so. Close your eyes gently. Take a deep slow breath and pause for a moment. Now exhale fully and completely. Let yourself breathe slowly and naturally. Feel your body sinking back into the floor. Now repeat the following phrases to yourself slowly and silently letting yourself savor the sensations of heaviness and warmth as you do. The first phrase is: My left arm is heavy... my left arm is heavy... my left arm is heavy... my right arm is heavy... my right arm is heavy... my right arm is heavy... Let go of any tension in your arms as you say to yourself: My left arm is heavy... my left arm is heavy... my left arm is heavy... repeating each suggestion three times. Continue to breathe slowly and naturally, remembering to exhale fully. Say to yourself: Both arms are heavy... both arms are heavy... both arms are heavy. Let go of any tension in your arms. Then say: Both legs are heavy... both legs are heavy... both legs are heavy... As you continue to breathe slowly and naturally, say to yourself: Arms and legs heavy... arms and legs heavy... arms and legs heavy... arms and legs warm... arms and legs warm... arms and legs warm... feel it Feel the warmth flow through to your arms and legs as you say to yourself: Arms and legs warm... arms and legs warm... arms and legs warm... Continue to breathe slowly and freely while you repeat silently to yourself: My breathing calm and easy... my breathing calm and easy... my breathing calm and easy... my heartbeat calm and regular... my heartbeat calm and regular... my heartbeat calm and regular... Feel your strong, regular heartbeat as you say the words to yourself. Continue to breathe easily and say to yourself: My solar plexus is warm... my solar plexus is warm... my solar plexus is warm... Feel the muscles in your face relax as you say to yourself: My forehead is cool and clear... my forehead is cool and clear... my forehead is cool and clear... Enjoy the feeling of softness and calm throughout your body and say to yourself: I am at peace... I am at peace... I am at peace... the return When you have finished the exercise you are ready for the return. It will bring you back to normal everyday consciousness: Quickly clench both fists, take a deep breath in, flex both arms up in a stretch, then breathe out slowly and completely, returning your arms with unclenched fists to your sides. Now open your eyes. Lie for a moment with your eyes open and just allow yourself to BE HERE NOW WITH WHATEVER IS, then get up and go about your life. When first learning autogenics, you will need to repeat each suggestion three times and the entire exercise itself needs to be repeated at three different periods each day. The best time is just before you get out of bed, just before you go to sleep, and at some other moment of the day. If there is no way you can lie down during the day you can always do the exercise sitting in a chair. If you are practicing in public such as on a bus or at your desk in an office, draw your fists up to your chest by bending your elbows rather than bringing the whole arm above the head for the return. autogenic triggers Before long you will find that even the simple suggestion "my right arm is heavy" will trigger the psychophysical relaxation process in the whole body. Some people get feelings of heaviness and warmth right away. For others it can take as long as a week or two of practicing three times a day for 10 or 15 minutes at a time. To everybody it comes eventually, and with it comes a profound sense of relaxation. Canceling the training session occurs when you clench your hand into a fist and raise your arm straight above your head, or bend your arm and draw your fist to your shoulders, at the same time taking a deep breath and then stretching. This trains your body to return to normal consciousness right away. Meanwhile your temporary excursion into the realm of deep relaxation keeps working its magic. autogenic training made simple Here is an aid memoir for practice. Repeat each suggestion 3 times: MY LEFT ARM IS HEAVY... MY RIGHT ARM IS HEAVY BOTH ARMS ARE HEAVY... BOTH ARMS ARE WARM... BOTH LEGS ARE HEAVY ARMS AND LEGS HEAVY... ARMS AND LEGS WARM BREATHING IS CALM AND EASY... HEARTBEAT CALM AND REGULAR MY SOLAR PLEXUS IS WARM... MY FOREHEAD IS COOL I AM AT PEACE the return: CLENCH BOTH FISTS TAKE A DEEP BREATH FLEX BOTH ARMS UP IN A STRETCH BREATHE OUT SLOWLY RETURN ARMS UNCLENCH FISTS OPEN YOUR EYES LIE FOR A MOMENT WITH EYES OPEN BE HERE NOW WITH WHATEVER IS. Repeat each suggestion three times, repeat the exercise three times a day. discharge the blocks Although autogenic training brings about a `low-arousal' state similar to yoga and meditation, where parasympathetic activity dominates, it stems from exercises meant specifically to induce simple physical sensations leading to a state of relaxation of a purely physical nature. The benefits which come with practicing it go far beyond the physical: in addition to slowing the heartbeat, reducing blood pressure, regenerating and rejuvenating the body, autogenics triggers changes in the reticular activating system in the brain stem which can result in what are known as `autogenic discharges'. These are a spontaneous way of de-stressing and de-aging the body, eliminating old tensions and wiping away thought patterns that may have been inhibiting the full expression of your being. Autogenic discharges can manifest themselves as temporary twitching of the arms or legs - much like the twitch experienced occasionally on falling into a deep sleep - during the session itself, or increased peristaltic movement - stomach grumbles - or various transient feelings of dizziness or visual or auditory effects. These phenomena are harmless, quick to come and go, yet an important part of throwing out life-accumulated, stressful material stored in the body or psyche. cleansing reactions A few people - I among them - when they first begin autogenic training, go through two or three weeks where a lot of old stress and emotional rubbish gets released through autogenic discharge. Old feelings of discouragement or depression, laughter or anxiety can sometimes rise to the surface. It is important to be aware of this possibility and to be aware of what is happening if it does occur. It is only the psychic side of detox that will help renew, refresh, and rejuvenate you, as old stress you have been carrying about with you rises to the surface to clear permanently. Because of this discharge phenomenon, some psychologists in the English speaking world who teach autogenics like to work on a one-to-one basis with their students in order to help them gain perspective on what is coming up from their consciousness. In Germany and Switzerland this is not considered important. There, autogenic training is taught as a matter of course both to adults and school children with no such psychological back up. The important thing to remember is whatever surfaces is likely to be very old indeed, stuff you've been carrying around for a long time and which you are far better off without. three's the charm Begin your practice of autogenics on day 2 of 10 Day Rejuvenation Plan adding it to Clean Sweep Diet. It takes about ten to fifteen minutes to run through autogenics while you are learning it. Afterwards the exercises can be done much more quickly - eventually in two or three minutes if necessary. Rather like Pavlov's dog, who learned to salivate simply because the bell sounded and the food appeared together so many times, the magic of autogenics depends on your continual repetition of the exercise again and again, day after day. Once the initial period of learning is completed, you can then choose to practice the exercises once or twice a day whenever you like. In the process you will have gained a lifelong skill that is invaluable for de-aging the body and mind. Within 10 days to 2 weeks of practicing autogenics,most people feel a steady and increasing release of creative energy, and a sense that great burdens are being lifted away so that - often for the first time - they begin to feel more free to live their own life by their own values. It is rejuvenation at its very best. the zen of now There are two important aspects to making autogenic training work for you. The first is a real acceptance of your current circumstances or position - knowing that anything that you feel just now, whether it happens to be fear, anxiety, joy, frustration, inadequacy or environmental stress, is OK for the moment. It is only through acceptance of 'what is' now that we open the gateways to change. The second important thing about autogenic training is self-discipline. You need to make time to do the exercises each day and to establish a routine.

Sacred Truth Ep. 45: The Zen Of Stress-Free

Sacred Truth Ep. 45: The Zen Of Stress-Free

Cats laze in the sun. The caterpillar dozes on a tomato plant. A bumblebee nestles between two blades of grass. Yet we humans seem to be continually on the run. It’s as though we have become programmed by the media, advertising, and personal growth gurus to do it better and faster, to be more efficient, to keep going no matter what. We have lost the art of stillness. As a result, we miss out on the gifts that come to us when for a time we put aside doing and let ourselves just enjoy being. “What goes up must come down.” It would be great if these words were engraved on the brain of those of us who live busy lives. When stress gets out of hand it wears you down and creates deep fatigue. When stress is prolonged, it can make you feel overwhelmed, undermine your peace of mind, and turn into adrenal exhaustion that undermines your health. Yet, when you learn how to balance with relaxation, what was once stressful can feel like the spice of your life—fun even when life makes heavy demands. You know you’ll be able to meet them and enjoy the process. You and I and every other living thing have two fundamental modes—solar and lunar. Physiologically the solar—stressed—mode is a dynamic outpouring of energy and spirit. Oriental cultures call this mode the yang rhythm. When it’s in control you feel excited, love the thrill of a challenge, and become determined to make things happen. The lunar mode, your yin rhythm, is its exact opposite. When lunar energy predominates, you move into deep relaxation, which restores and rebalances your body and mind. Instead of an outpouring of spirit and energy, you become deeply receptive—literally able to draw energy, strength, and bliss into your body and your life as a cat does lying in front of a winter fire. Few of us are taught how to ease back and forth from dynamic to receptive mode and vice versa. As a result, our bodies are seldom at peace. Our minds are always busy. We can’t let go of those endless internal monologues. Continually mulling over past and the future, we miss out on the joy of moment-to-moment awareness. We eat food but don’t really taste it. We make love then wonder why it is not always as satisfying as we know it could be. We have forgotten how to live in the moment from the core of our being and let life flow through us instead of attempting to “manage” it. In short, we have lost connection with the two rhythms on which lasting health, vitality, and joy depend. Let’s now look at the simplest and most efficient way of reconnecting with both. It’s called Zazen. A powerful technique for reestablishing life-giving balance, zazen is a simple, yet almost infinitely transformative practice. I have taught this simple practice to thousands of people who continue to sing its praises. Practiced for 10 or 15 minutes a day, it silences your endless internal chatter, releases anxiety, and stops the kind of tail chasing like an obsessive dog that gets us nowhere. It gently trains your body and mind to move at will from the dynamic, solar, stressed state into the deeply receptive, restorative lunar one, helping us to become fully present in the eternal NOW like a child, a sage, an artist, a lover. Zazen is all about a new way of breathing. The word Spirit means breath—that is, life force. In Japanese they call it ki, and in Chinese it is called chi. In English we refer to it as energy or power. It is the electrical energy that fuels the living matrix of your body. Practice zazen and you learn how closely your breath is connected with the kinds of thoughts you have and the emotions you feel. As you develop awareness of your breath, entering and leaving your body, and of all the sensations this brings, you come to touch the still point of your being. You start by sitting in a comfortable but straight back posture and silently counting your breath: Inhale... “one,” exhale... “two,” and so on up to ten. Then you begin again back at “one.” The point of the counting has nothing to do with trying to get to ten. This is just a simple tool. If you lose count and your mind begins to wander, notice this, bless your thoughts, whatever they are, then let them go and gently return your concentration to the breath and start again at “one.” Each time you choose consciously to let a thought go and bring yourself back to your breathing, you increase your ability to place your mind where you want it to be. Believe me, this is an incredibly powerful experience. Before long it will help you break free of the limiting thoughts, worries, and obsessions that can rule our lives. Your sense of connection with your innate being grows stronger, as does your capacity to experience bliss, pleasure, and the that you have the right to be who you are without having to conform to other people’s imperatives. Your spiritual power grows, as do your intuitive skills. Creativity, which is closely woven into intuition, blossoms. Ok let’s get started together: • Position Your Body: The way you hold your body—your posture—helps create your state of consciousness. There are many choices. You can sit tailor-fashion on the floor using a small firm pillow or zafu, which raises your bottom slightly off the floor. Sit on the front third of your zafu tipping your body slightly forward. This creates the strongest feeling of stability. You can also use a chair. When sitting on a chair it is also important to use a cushion so you can sit on the front third of the cushion and keep your back away from its back. Make sure your feet are flat on the floor. However you choose to sit, your back needs to be straight. Imagine that your head is pressing against the ceiling. Now allow your muscles to soften so the natural curve of the back appears and the abdomen pushes slightly forward so your diaphragm moves freely—rising and falling with each breath. • Position Your Hands: Place your hands in what is known as a cosmic mudra where your active hand (right if you are right handed and left if you are left handed) lies palm up in your lap. Nestle the other hand gently onto the palm of the active hand so that the knuckles overlap and your thumb tips just touch, forming a kind of oval. This connects your body’s right and left energy fields. It acts as a symbol for the unity of the breath, your life, and the Universe. This also helps turn you inward away from the confusion and chaos of daily life. • Grow Quiet: Allow your body to settle into a comfortable posture. Your back is erect but never stiff, your chin is tucked in slightly, and the tip of your tongue rests easily against the roof of your mouth, just behind your upper teeth. • Breathe through your nose. Lower your eyes so you are looking at the ground two or three feet in front of you. After a while you may be surprised to find that although your eyes are open, you are no longer “seeing” what you are looking at, since the focus of your attention will have shifted within. • Discover Your Center: This is the hara—the physical and spiritual center of the body. It is a place of power from which all the martial arts are performed. Located in the pelvis, two-and-a-half to three inches below the navel, it is also the center of gravity in your body. Allowing your focus of attention to rest at the hara creates a sense of balance for body and mind. As you breathe in, imagine your breath going down to the hara and returning from the hara. Of course, on a physical level the breath is really filling the lungs but you need to just imagine this, which helps you with the breathing. • Breathe Easy: Pay attention to your breath without trying to change anything. Be aware of the tactile feelings that come with breathing. Notice the cool air entering your body as you inhale through your nose and what it feels like as it travels down the back of your throat. Feel the warmth of the out-breath as you exhale. When you stay in touch with this tactile sensation of breathing, you are less likely to be distracted by thoughts. • Silently count the Ins and Outs: Inhalation is “one.” Exhalation is “two.” Inhalation is “three” and so on until you get to ten. Then start all over again. The simple agreement you make with yourself is only that when the mind begins to distract you, you notice this and consciously choose to let it go and go back to watching the breath, and begin counting again from one. • Zazen is as simple as this. Practicing it for fifteen minutes once or twice a day—preferably at the beginning of the day and the end of the day—you begin to touch the still point within you again and again. In the process you build up joriki—the power of focus and concentration so that, in time, instead of becoming caught up in the endless mental machinations that draw us away from living our lives fully whatever you are doing, you become able to choose consciously to let go and turn your mind towards whatever you choose. The connection with your innate being strengthens so that your inner world and your day-to-day life gradually come together in harmony. The more you practice the easier it becomes so, at will you are able to move into in and out of highly stressful situations that at one time would have made you frantic. In essence, the mind is meant to be like the still water of a lake at dawn. But when the rains fall or the winds blow, its natural glass-like surface, which is meant to reflect sun and moon, becomes disturbed with eddies and waves which distort your perception of your feelings, your body, and the world around you. As you practice zazen your mind returns to its mirror-like state. Then it is able to reflect the world around you without becoming obstructed or distorted by anything in it. You learn first hand that you do not have to hold on to anything to create the life you long for. You become truly free. This experience of freedom becomes contagious—a blessing not only for ourselves but for others as well. Marianne Williamson describes it well: “As we are liberated from our own fear, our presence automatically liberates others.” Trying to understand or rationalize the practice of zazen is a waste of time. Like every genuinely transformative practice, it can never be fully understood. Zazen can only be lived.

The Sound Of Silence

The Sound Of Silence

Silence. Solitude. These words strike fear into the post-modern heart. We forget the power of escaping for a time into sanctuary, of listening to our breath, the sound of the wind in the trees, or the heartbeat of the earth. There are too many phone calls to be made, meetings to attend, children’s noses to wipe, newspapers to read. Yet solitude has much to teach us. NEW WORLDS AWAIT It takes courage to become a learner again. It asks that you trust enough in life to drop for a time all you know (or think you know) and retreat for a day, a week, even only half an hour just to be—quietly receptive to whatever arises from within or around you: the intense blue of a tiny flower which sears your senses burning away every concern for daily life; a wild thought—and where did that come from? The fragrance of cinnamon sprinkled on a bowl of homemade yogurt. Such things go unnoticed unless we spend enough time alone to experience them. The word “alone” was once treated as two words: all one. To be all one meant to be wholly oneself—all of one piece. This is the great gift of sanctuary. Practiced daily, silence and solitude heal confusion and mend the frazzled nerves that riddle modern life. Getting away from it all to sit on a rock or at a window and gaze at the sky, or look into the dance of our own mind, helps you come home to yourself. It allows the magnificent wildness of your intrinsic being to converse with your rational side. HEAR THE CALL FROM WITHIN Take a dozen steps into the solemn silence of a rainforest or simply of your own body. As you enter this mysterious twilight, you are immersed in past and future. You become part of a primeval world where all life feeds upon itself in a perfect balance of dark accord. You can watch as the whole history of creation is being played out before you, around you, beneath you and you feel part of it. Here, the profusion of plants, insects, fungi, and the bacteria they contain is wild power in its most concentrated form. Our rainforests are the main repository of the earth's gene pool. They are a source of almost infinitely rich morphic fields which have evolved over billions of years. They are also the most important natural resource we have. Wild virgin land carries a spiritual power which makes not only the human soul but the soul of plants and animals, rocks and mountains sing. Rainforests offer the living organisms of our planet a high degree of primordial life energy necessary for the perpetuation of their life. So it is within your own body. You not only live in the universe. You are the universe—the rainforest, the stars and the moon, the seas and the rocks and the sky. They are not only outside of you; they are within each one of us. This is a secret which few have as yet discovered. For we humans have, literally for eons, been trained to think of ourselves as less than what in truth we are—holders of immense creativity and compassion—able to do whatever we long to do at the deepest levels of our being. DISCOVERY BEGINS HERE I am asking you to put aside ten minutes of every day in which you enter the sanctuary of your own being to sit or walk in silence. Let yourself to become aware of how silence acts upon you. Is this something you are comfortable with, or something you try to avoid? Can you sense that there is a richness here that you have not yet tapped? The magnificence and the wonder of the rainforest lies not only in its beauty, but in the ordered splendor of its wildness. It is a wildness which you can palpably feel as you walk beneath its dark canopy of life. Making my way amidst the tangled vines which drip with moisture in this living sea of a thousand shades of green has always filled me with wonder, and made me realize just how far we have moved away from experiencing our own wildness in our urbanized, self-centered, mechanistic 21st century world. It makes me conscious of how desperately we need to reconnect with the creativity, power and wildness in ourselves, learn to trust it and live our lives from our own unique individual truths. INTENTION AND REALIZATION Energy always follows your intention. In shamanic practices most often we use a drum or a rattle to expand consciousness. I love the sound of the drum and the rattle yet I often journey into expanded realms by way of silence alone. I love simply focusing my intention, on whatever purpose I have chosen to follow, then allowing it to unfold, without having to rely on anything external. I believe it’s important that each of us develops this skill—otherwise we can end up like Dumbo when his friend the mouse gave him a feather to hold in his trunk as a talisman to make him believe that he could fly. The little floppy-eared elephant was under the mistaken belief that it was the feather that held the power to fly, when truly it lay within himself. The feather was only a reminder of this. And it was only when he accidentally dropped it that he discovered the truth. This is what you too will be discovering as you journey into the sacred silence. It takes a little practice, but the practice itself is fascinating, and there is no right or wrong way to go about it. It is all a question of living in the moment and allowing yourself to become aware of what is happening within and around you. HERE’S HOW Sit or lie comfortably, watching your breath go in and out of your body. Become aware of the way your breath moves. Is it cooler as you feel it come in through your nose? Warmer when it is exhaled? Now become conscious of your body. Allow any muscle tension simply to sink into the floor beneath you so that you feel deeply connected with the earth. Whenever you are ready, state your intention for your journey into expanded awareness. It might be to restore your energy, to discover more about the nature of reality, to awaken your creative power, connect with the world of nature, or any other desire you have just now. · You do all this silently. Now gently repeat your intention again and again, until you begin to sense a shift away from your thinking mind into your feeling heart. This can take you to a place of absolute stillness. Let yourself to go deep, deep, deeper within. Allow yourself to follow all the way back through time. Let yourself experience your connectedness with the wild evolutionary power that burst forth at the birth of the universe, if you will. This power is your power. You are the universe, just as the universe is you. What does it feel like? Exciting? Wonderful? Crazy? Wild? It is all these things as you are. Then, when you are ready, let yourself come back into ordinary reality, and record what you have experienced. When recording your journey into the sound of silence, put pen to paper and simply write about your experience, whatever it has been, for at least 15 minutes. Let the words flow without ever picking up the pen from the paper. This practice creates a flow that allows you not to edit what has arisen from the deepest layers of your being. When you are ready, give thanks to the universe for what it is, and to yourself for being everything you are. The more you practice this little exercise, the more you can come to know the truth of your own being and the richer your life can become. Do share with me your own experience entering the sound of silence practice if you’d like. I’d love to hear from you about it.

Inhale

Inhale

Like music and meditation, aromatics can be used to alter your consciousness and deepen your awareness. Using environmental fragrances is also a delightful way of lifting your mood and sharpening your mind. A cool whiff of neroli sets your brain racing. Sniffing white rose can nestle you down into the most enjoyable indolence. Immerse yourself in the rich warmth of the ambergris and, even if you are the most timid of creatures, you can begin to feel bold and daring. Tibetan lamas mix an extraordinary combination of herbs and flowers to produce an incense which heightens concentration and centers the mind for meditation. In ancient times, temple prostitutes knew every secret of blending aromatics to create a heady aphrodisiac which was completely irresistible to their worshippers. And astrologers advised their clients which balm to use when a specific planet made particular transits in their chart. The special substances that make all this possible are the plant essences - the light, fine, almost etheric essential oils taken from roots, leaves, barks and flowers of plants in their prime of life. A plant essence plays an important role in the plant's growth to maturity, is forever changing its chemical composition in the plant, and is present in greater quantities in young plants. Many experts in the use of plant essences believe that, in some way that no one has been able to identify, these substances contain much of the life force of the plant, including the basic characteristics of its leaves and flowers that give it a unique character, smell and ability to affect human beings in specific ways. Some plants, such as jasmine and rose, require hundreds of pounds of live flowers to produce even a tiny bottle of the essence. They are very expensive. Other oils, such as cinnamon and basil, are easily extracted and inexpensive. But you should know that the 'synthetic' version of a plant essence (in spite of the fact that its main constituents have been chemically reproduced) does not have the same effect on a person. This is probably because the terpene alcohols, phenols and esters that make up these natural substances have a synergistic quality - they work together to produce an effect greater than the sum of each working on its own. Some natural therapists rely on many plant essences for their restorative and stimulating actions in treatments for skin and hair, as well as for combating cellulite. They are also important constituents in many expensive face creams and lotions. But the way in which aromatic vibrations from essential oils can be used in your environment to alter mood and mind is something quite different from their therapeutic uses, when mixed with carrier oils and spread on the skin in aromatherapy treatments. Oil of geranium, for instance, is a mild diuretic useful in aromatherapy for treating fluid retention, eczema and anxiety. But burn it as incense, or let it diffuse into your environment as a fragrance, and it can make you act with uncharacteristic rashness - an effect quite separate from its therapeutic properties. Aromatherapy is a tool for healing. Aromatics belong to the realm of magic. The best way to discover what its magic can do for you is to experiment with a few of the real essences. Start with six, and then enlarge your repertoire as you get to know the quality and characteristics of each, and as you discover those you particularly like. Because they are natural substances, and highly volatile, they rapidly diffuse into the environment. They just as rapidly disappear or can be replaced by other fragrances. When you choose essences and oils for burning, make absolutely sure that those you buy are natural. The current fascination with aromatherapy has led to the appearance of a myriad of poor quality so-called essential oils, which are nothing of the kind. They are cheap chemical analogues and are currently being sold in chemists, department stores and specialty shops all over. Trying to use them for mind-bending is a grave mistake. They can actually make you feel quite sick, not to mention the unpleasant fact that they tend to infuse into a room and then imbed themselves in the carpets, curtains and furniture with the tenacity of a cheap perfume. Only real essential oils have mind-bending magic. But what a wonderful magic that can be. Cedar heightens creativity Chamomile soothes panic and hysteria Marjoram calms irritability, soothes panic Cinnamon is a natural stimulant Frankincense calms irritability and impatience Neroli is an anti shock aid, and heightens mental functions Basil banishes fear and indecision, and is antidepressant Clary sage clears the head after mental activity Juniper improves concentration, and banishes fear Sage dispels anxiety Lily restores energy Geranium is anti-anxiety Ylang Ylang is aphrodisiac and antidepressant Lavender calms irritability, and soothes impatience Patchouli is an antidote to apathy, and is good against exhaustion Peppermint uplifts the spirit, is good against apathy, and is a mental stimulant Jasmine is an antidote to shyness Sandalwood helps new ways of thinking Rosewood calms an aggressive mind Vanilla heightens nostalgia - especially for childhood USING AROMATICS FOR MINDBENDING * Put 30 to 50 drops of essential oil or oils into a half pint size spray bottle filled with water. (The kind you use to spray plants is ideal.) Use this mixture as a room spray. * Put 8 to 10 drops of essential oils on a small piece of cardboard and place it on a warm radiator. * Put 5-10 drops of an essence on a small plate and put it on top of an aga or wood stove. * Place a few drops of essential oils on a cotton or linen handkerchief and sniff it periodically. (This is a particularly good method if you are in a public place where the air is full of cigarette smoke or the room is stuffy.) * Place 10-15 drops in water which is simmering on a hob. This will humidify the environment as well as scenting it.

Flower Meditation Magic

Flower Meditation Magic

It’s not only easy to learn the art of flower meditation, it can be enormously powerful in your life as well as being a lot of fun. If you are lucky enough to have a fresh flower which you want to connect with, gain wisdom, friendship and perhaps healing from, then ask its permission to work with it quietly in your mind. Once you receive this, hold the flower in your hand, or sit nearby if it's growing in the ground, and begin your practice. FEAR NOT Each flower has its special gifts to offer, its beauty to celebrate and its healing to bring. We so fear our anger or grief, sorrow or longing. Instead of trying to turn off or run from any of these emotions try allowing yours—no matter how negative—to pour into a flower. You can use either a flower which is physically present or a good photograph of one. The flower in turn will gradually transmute your present state into wisdom or blessings. It can also become your teacher and your healer. Working and playing with a flower’s special energy will deepen your connections to all of nature and grace your life with unique beauty. For flowers speak the language of love. SIMPLE AND REWARDING Flower meditation is simple. It depends on three things: 1Gently focusing your intention on making a connecting with the flower you have chosen to learn from, gaining healing from it, or celebrating its beauty. Approach the process of communing with a flower with a sense of compassion both for it and – much more challenging for all of us – for yourself. Expanding your awareness and shifting into intuitive realms. This you do simply by taking a couple of gentle breaths and letting yourself enjoy with your senses the beauty of the flower or its image in front of you. EXPANDING CONSCIOUSNESS There is another important part of the flower meditation process. It takes place not during your meditation but afterwards. This entails making a record of what you have experienced. I call this process bridge-building. When you write out your experience of communion with a flower after your flower meditation is completed—whatever that experience has been—you train your ability to expand consciousness at will. You can then return with the gifts from expanded realms in a way that enables you to make practical use of them in your day-to-day life. It is all very well to enter the realms of beauty and spiritual healing and grace, but unless you can both learn to bring back to your everyday world some of the blessings of expanded awareness and make use of them, the spirituality you are connecting with tends to be ungrounded and not as potent as it can be. You will need a notebook—choose one that you especially like and use it for all your flower work. You will also need a pen or pencil, or colours, to record your experience, and either a photograph of the flower you are going to work with or the flower itself. START HERE Lay aside ten or fifteen minutes. Make sure you won’t be disturbed. If you are at home, take the phone off the hook and find a quiet place to sit or lie with your flower or flower photograph. If you are in a garden or outdoors, look for a quiet spot where you will be left alone. Decide what your intention is for your meditation. What do you want from this communion with your flower? The answer to a question? Guidance on some issue in your life? Help with a physical problem? Help in transforming a negative state such as fear or anxiety or loneliness into power and insight? Once you decide what your intention is write it down in your notebook. Now choose a flower that you feel yourself particularly drawn to—or make use of a lovely flower photograph Close your eyes and take a few deep breaths to let yourself relax. When you are ready, open your eyes, read your intention three times from your book and begin your meditation. COMMUNION BEGINS Gaze gently—with soft eyes - at the flower or the flower photograph in front of you. This is the kind of gazing you might do at a sunset or the sea. It is a way of seeing that allows what is before you to come quietly into your awareness. Give thanks for its beauty and its spirit and for the unique consciousness and healing energy it carries. Take a moment to allow its beauty and its compassion to enter you and to activate a feeling of compassion for yourself. This is very important for it is the combination of clear intention coupled with compassion both for the flower with whom you are communicating and for yourself that activates the consciousness matrix and enables your awareness to expand. SECRET OF AN OPEN HEART Now, open your heart gently to the spirit of the flower. Feast on its beauty. Ask to be connected with its spirit. Repeat your intention asking silently for help from your flower friend. If you have forgotten it, glance down at your notebook and refresh your memory. Listen with all your senses as well as your intuition, your feelings and your thoughts to what the flower is offering you. Most of all listen with your heart. THE MAGIC OF ALLOWING Be patient. Don’t force anything and don’t try. It is all a matter of allowing, of receiving the gifts that are given. Now you might like to close your eyes for a few moments to let those gifts be received. Pay attention to your experience of time. Has it changed? If so how? How does it feel to have a flower for a friend? Is there anything that you would like to give the flower? You can do so just by asking that this be given in your imagination. When you are ready, in your own time, thank your flower friend for its wisdom and its healing and very gently return to your ordinary state of consciousness. Now begin recording either in words or drawings what you have experienced. TRUST YOURSELF The more you work (or play if you like) with flower meditation, the easier and more fruitful it will become. It is important to remember as you are doing any consciousness-expanding technique like this that there is no wrong way to do it. I can not stress this enough. Because of our upbringing and education, all of us have been taught to think that there is one “right answer” to any question, only one ‘right way’ to do something, only one ‘right result’ from any practice. These beliefs, which have been so deeply ingrained in us, die hard. Yet it is important to let them die and then bury them once and for all. Understand this right from the beginning. Your personal experience of flower meditation is just right for you. HONOR YOUR INSTINCTS Some people will find communicating with a flower as easy as rolling off a log. Others may at first feel a bit foolish or struggle a little with the exercise. It is my experience in working with people in this way, and many other ways of expanding consciousness, that each of us get from any exercise exactly the experience that is most appropriate and useful to us at this particular moment. Flowers have great wisdom. Occasionally you will find that what they are communicating to you is as simple as ‘struggle brings little results’. Sometimes during a flower meditation what the flower teaches us is that it is time to let go of all our struggle. Then next time we can lay it aside and just have fun with the experience—letting the communication take place gently and easily. Record whatever your experience has been of a particular flower meditation in your notebook, then later on you can go back to what you have written. It is exciting to see how rich your relationships with flowers become over time. LEARN ABOUT YOU Flower meditation can help you gain a deeper understanding of the path you are walking on this earth both on a practical and a spiritual level. It can also bring guidance, inspiration, healing and empowerment along the way. In one sense a flower holds a mirror up to your own soul enabling you to become aware of beauty and strength within you which you have perhaps not yet fully manifest. By doing this it can help you to move more gracefully and more fully into your own unique power and freedom. In another sense flowers help us become more aware of qualities that need strengthening in us. They not only reveal such things to us, they also often bring the healing energy to change things for the better. You ask your flower a question that is of genuine concern for you. Then listen for its answer. Working with its medicine can bring you insight into whatever issue you wish to know about and help light your way. REBIRTH AND RENEWAL Here is an example of a meditation I did with the lotus during a period when my life was in a state of great upheaval. Not only did I receive guidance on how to move forward and a wonderful sense of being part of the process of death and rebirth that lies at the centre of nature, I also felt I had made a new friend in the lotus flower itself. The friendship, once created, has stayed with me ever since. Sometimes I remember her beauty and give thanks that such friendship exists for me. This was how she described herself to me: Sacred they call me. Yet never forget that I blossom from rotting waste. Mine is the purity of experience not of innocence. Make a friend of me and you can not only expand your awareness but also learn the art of spiritual balance. I will help you rise from the ashes to a new birth. I am the lotus. LASTING FRIENDSHIP As you get to know these flowers and energies, they become long lasting and wonderful friends. Our friendship with flowers deepens our experience of security and gives us a clearer sense of our own place in nature. Carry their gifts with you, learn their lessons and let the power and the beauty of their balancing spirits take you one step further towards the unfolding of your own soul as you walk the earth this day. However you choose to work or play with the energies of flowers, the blessings of the living plants which they carry will enrich your life. Before long you may begin to wonder if it was you who picked the flower for meditation of if it was the spirit of this particular flower who picked you.

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