A Guided Meditation for You

Posted on August 21, 2009

If you have read the previous posts oon What is Meditation? and Learn to Meditate then the meditation described here is a good place to start.

First of all, make sure that you won’t be interrupted for your meditation – so take the phone off the hook or put on the answering machine. Ask other people in the household to give you half an hour or so without disturbance. For some people this can present a problem, if so, then just take ten minutes or even five minutes to start with. As you become more skilled you will find that you can literally meditate anywhere, but at the beginning it can be easy to get distracted.

Secondly, find a comfortable place to sit – you don’t need to sit cross legged, just concentrate on keeping the back upright, the knees just very slightly lower than the body and the feet firmly on the floor. During the meditation resist the urge to scratch, to fidget, to adjust your posture – these can all be distractions.

  • Now take about five minutes to relax your body. Work through the body from the feet up to the head and imagine that you can just let go of the muscles, make sure that the stomach, the shoulders and the jaw are relaxed – these are places where we hold a lot of tension.
  • When you have done this then just bring your attention to your breathing, don’t try to change it, just notice the breath moving in and out of your body. Observe as much as you can about your breathing – how does it feel as the breath moves in and out of the nostrils, where do you take the breath to in your body? Stay with this for another five minutes or so.
  • Now imagine that you are outside in the sunshine, try to really get a sense of the light of the sun, warm, but not hot, shining down on you. You might like to imagine that you are lying on a quiet beach soaking up the sun. Imagine that you can breathe in the light of the sun, taking it into your body. Let the light fill up every cell of your body as if you are drinking in light. When you feel glowing and full of light, let that light move anywhere in your body where you feel that you are in need of healing. Then let the light expand out, as if you are radiating light into the energy fields around your body so that you are imagining yourself glowing with light and health. Stay with this part of the meditation for about ten minutes, really using your imagination to help you.
  • Now just bring your attention to your breath and on each in breath say to yourself, ‘Breathing in I am breathing in health,’ and on each out breath say to yourself, ‘Breathing out I am completely relaxed.’ As you do this try to really feel the truth of what you are asserting. Do this for about twenty repetitions.
  • Let it all go and start to bring yourself back to the room, slowly and gently coming back, stamping your feet on the floor and opening your eyes.

This meditation is a great way to start to experience the benefits of meditation at a physical and an emotional level. Visualising light is a very powerful tool in self healing. Just let your imagination be your friend as you begin meditation, you may not actually see light, but just feel it, that is fine. Try doing this process two or three times a week for a month and notice the difference in how you feel before and after.

We offer a comprehensive introduction to meditation in her course Practical Meditation. A teacher’s qualification with the School is also available after taking the course if you feel drawn to teaching meditation. This is usually taken as a one day intensive training called How to Teach Meditation at the School of the Living Light. The School has a wide range of guided meditations available online, MP3 downloads are coming to the website soon.

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