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MEDITATION
TECHNIQUES
FIVE MEDITATION STEPS
Sitting comfortably but upright, feel your
weight on the chair or cushion and relax into it. Imagine breathing in and
out through your navel, taking a few deep breaths to settle in. Let your
attention gather at a point at the base of your spine, imagine it as a point
of energy. Notice what sensations you feel there.
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Move your attention to
the crown of the head, imagine a point of energy there. Notice what
sensations you feel. Feel these two points align, connected by a line of
light, inside the body near the spine. Allow energy to move freely
between these two points.
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Let your attention come
to rest at a point of balance along this line, deep within you, at the
center of your being.
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From this center of
your being, imagine the line of light extending downward through your
legs and feet, relaxing the toes and sinking into the earth. Breathing
out, let all tension and fatigue run down this line into the earth.
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Breathing in, imagine
drawing up, through the soles of your feet, fresh, transformed earth
energy. Allow it to fill your whole body from the feet up to the crown
of your head, bringing a feeling of being supported and cradled by the
solidity of the earth. Return your attention and your breathing to the
center of your being. Imagine the line of light rising to the crown of
your head and above, out into the clear blue sky, to the heavens.
Breathe in fresh air.
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Allow light and
clearness from the heavens to radiate down the line of light to fill the
whole body. Breathe into the center of your being and feel the two
energies, from the earth and the sky, mingling. From this center let
your attention be on your breath moving in and out (using one of the
focuses suggested above).
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