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A simple Approach to Meditation

Updated on February 13, 2016
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Scanning the Inner Space

"Is it possible to develop macro-PK (Psychokinesis)abilities? It is sometimes reported that practitioners of yoga and meditation develop psychokinetic abilities. This may suggest that the ZPE (zero point energy) can be manipulated without technical tools. The Buddhist concept of reality as sunyata, a plentitude of no-things with which you may unite if your mind is emptied of particulars, is not unlike the idea of the vacuum as an infinite field of energy and consciousness. (An anonymous Zen Buddhist has called Zen ‘‘the vacuum cleaner of the mind.’’) We may see the same process at work in these practices as in RSPK (RECURRENT SPONTANEOUS PSYCHOKINESIS i.e. paranormal events), but in a voluntary rather than involuntary form. Yogic or meditative practices would add a dimension of personal exploration to the enterprise." WILLIAM G. ROLL ,Journal of Scientific Exploration, Vol. 17, No. 1, pp. 75–86, 2003


If you feel disturbed by the term meditation, or you have certain negative opinions about it, just forget the word and use the word relaxation instead. Relaxation /meditation often produce an altered state of consciousness and this exactly what we trying to achieve. Mental exercises of all kind benefit greatly from such a shifted frame of mind. If you usually reach such an exalted state in any other way before projecting love and compassion, that is perfectly OK. There are many different ways to reach a state of altered or heightened consciousness, such as chanting, drumming, dancing, fasting, or any other means. The purpose of the meditation is to induce a state of light trance and empty the mind from all mental ballast other than feelings of love and compassion and to focus on projecting these feelings towards the target.

In fact, meditation is a state of deep relaxation of the body and the mind. Bodily relaxation is familiar to many, although science has not explored its full potential yet. Mental relaxation is something else.

As an example: Try to stop your compulsive thinking and keep your mind clear of any thought, even the thought of keeping the mind clear. Not many know how to purge their mind of thought, letting go of mental contents and experience the state of pure being, pure awareness. Not the awareness of something or the realization of some mental contents, but the immersion in pure awareness as such. Here is how to “do-not-do” this:

The first requirement is that you allow yourself to surrender unconditionally to the induction text below and to let yourself simply fall into the inductions of the meditation. The worst thing which could happen is that simply nothing happens. And you always have the option of interrupting and terminating the session at any time.

Become aware of your particular mental representation system by exploring how thought content manifests in your mind. Mental content may be represented as a (voiceless) voice heard or as an image of a word or a picture. Sometimes it can emerge as a feeling or even as an abstract idea without any reference to the physical senses. Sometimes it may even be a mixture of those qualities.

Scanning the inner space and locating the zone, inside or outside the confines of the skull, where thought emerges, and consciously detaching the minds grip from all thoughts leads to a state of enhanced mental relaxation.

The longer you are capable of keeping in your mind the solitary, undisturbed image and feeling that you are intending to evoke and project, the more significant the results of the exercise will be.

To be able to keep a particular image in mind long enough to allow it to influence material reality, one must first master to empty the mind of any content, to let go of all newly emerging thoughts and keep that state long enough to experience the void of potentiality.

Required is a situation of unconditioned mind, a mode of pure attention. This is the state of pristine potential, containing all possibilities, before it collapses into a distinct thoughtform.



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Out of this state of thoughtlessness, a mental image or complex of meaning may be evoked, as the one single subject of awareness. If this mental state is additionally charged with an intense emotion or desire to materialize the contemplated object, the chances are that resonance sways the probabilistic processes at the base of reality towards the intended aspiration.

For this to work I propose you sit or lay down comfortably in a quiet place, as undisturbed as possible, daily at 7 or 8 pm your local time and enter into a state of meditation. We are not dogmatic about the exact bodily posture, use any posture which feels comfortable and which you can hold for about 30 minutes. With some practice, entering a relaxed state will take about 10 to 15 minutes for regular practitioners. The following 10 or 15 minutes we will dedicate to a particular subject which I am going to suggest in a weekly change, for example the country of Syria, in which people currently suffer unspeakable horrors of bombing and destruction, indeed a flesh grinding hell on earth. You will be asked to invoke a feeling of love and compassion in the space of your heart center, also called the heart chakra. We will discuss later how to light that flame.

Then, in your imagination, open the heart center towards the country of Syria and direct and release all that love and compassion like a ray of golden light towards the country and its people. We will focus Syria for seven days, then change aim towards another subject in need of a blast of love.

Here is the first meditation exercise. I include this for people who do not have a lot of experience with meditation. If you are an experienced meditator you may simply skip this step and use your familiar trance induction and progress to the later stage of focusing love and compassion towards the selected target, while you may study my mind-over-matter hubs.

Meditators who are not familiar with any mental relaxation exercise may consider beginning at the induction labeled “Mind Relaxation Section” below after having attained physical relaxation in their familiar style.

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A journey begins with the first step

Novice meditators may begin here:

You may have read this text to you by someone that you trust and whose voice you like. You may also record the text and listen to the playback. The time interval between each line of induction should be between 3 and 5 seconds. Some relaxing music while you are listening will support you. Later I may create a recording of the meditations for download.

If there is a gifted composer of relaxing tunes who wants to participate in the creation of these meditation exercises, I will welcome any piece of relaxing public domain music (CC0) which I then may include in the recording. Also, are you a professional speaker? Do you have a well-rounded voice and some idea how to read such a text, namely gently, softly and slowly? If you want to make a contribution towards this cause, you are welcome to read this text and send me a recording with a public domain CC0 license.

Each period indicates a pause of one second.

Each period indicates a delay of 1 second.

Here goes:

Promise yourself...to dedicate the time of the following meditation..completely to yourself...and nothing but yourself.....

You are aware...that there is all the time..in the world...to take care of things.. after this meditation.....

This is quality time...just from yourself..for yourself, everything else..can easily wait until later.....

Lie flat on your back...with your arms loosely on your sides...and make sure..that you are lying..perfectly comfortable...Good.....

You may want..to adjust your position...wiggling a little back and forth...until you are sure..that you are entirely comfortable...and your body is fully supported.....

Promise yourself...that you are not going to sleep...and stay aware throughout this meditation.....

You can softly..and fully..surrender to this experience...and you know...that you are completely..safe and secure.....

First..you are going to tighten..the muscles of your body...starting with your feet... working all the way up..through your body..and holding the tension...for a few seconds.....

Do not..use more force..in tensing your muscles...than feels comfortable.....

Now..gently..start.with tightening..the muscles of your feet...curl your toes...and holding the tension.....

Continue to contract..your calves..by pulling your feet upward...and holding the tension.....

Now..flex your thighs...and holding the tension.....

Continue..with tightening you lower back..and go on...holding the tension...

Flex the muscles your tummy...your upper back...and your chest...just holding the tension.....

Clench your fists..contract the muscles of your forearms...and your upper arms...and just hold the tension.....

Flex the muscles of your neck...and the muscles of your face...continuing to holding the tension.....

Holding all the tension...until the count of three...you realize..how hard..how tense..your body can be.....

One.

Two.

Three.

Easily..relax your face and your neck..your upper arms..and your forearms..

Your hands..and your fingers..your upper back..and your chest..your lower back..and your tummy..your thighs..and your calves..your feet..and your toes..completely letting go..of all the tension.....

Feeling..how good it feels..to completely relax.....

Now..in your imagination..you take a tour..through your body..making sure..that all the tension..gets completely released..and dissolved.....

Easily..relax your face..and your neck..letting slowly go..of all the tension.....

Sinking..deeper and deeper..into this warm and tender tranquility.....

As your breath flows..deeply and regularly..in...... and out....in......and out....in......and out....

Slowly..letting go..of your upper arms..and your forearms.....

As you breathe..deeply and regularly..in...... and out....in......and out....in......and out....

And then..let all the tension go..slowly..from your hands..and your fingers.....

As you can feel..each finger..as it relaxes..one by one..from the inner..to the outer finger..one by one.....

Sinking..deeper and deeper..into this feeling..of completely letting go.....

Gently..release all tension..in your upper back..and your chest.....

Sinking deeper and deeper...into this soft..and friendly..calmness.....

Smoothly..letting go..of your lower back..and your tummy.....

Sinking deeper..and deeper..into this kind..and comforting..stillness.....

As your breath flows..deeply and regularly..in...... and out....in......and out....in......and out....

Gracefully..soften your thighs..and your calves..completely letting go..of all the tension.....

Quietly..take out all strain..out of your feet..and your toes.....

Letting slowly go..of all the tension.....

Sinking deeper..and deeper..into this kind..and comforting..stillness.....

Feel each toe..one by one..from the inner..to the outer toes..softer and softer.....

As you breathe..deeply and regularly..in…..and out….in……and out….in…..and out....

How good it feels..to completely let go..of all tensions...

As you breathe..deeply and regularly..in…..and out….in……and out….in…..and out....

How good it feels..as your body becomes softer..and softer already...

As you breathe..deeply and regularly..in…..and out….in……and out….in…..and out....

Just lying there..safe and secure..completely relaxed and comfortable...

Soft… and warm...


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[Mental relaxation section ]

Now… you are going to release..your mind..from the bondage..of compulsive thinking...

As you breathe..deeply and regularly..in…..and out....in….. and out....in….. and out....

Gently..focus your attention..on a place..inside or outside of your mind..where all of your thoughts emerge.

Be now aware..how a little thought..about something..forms in your mind space...

Now..instead of thinking this thought..open the grip of your mind.. and easily let the thought go…and dissolve...

Softly..releasing this thought..from the grip of the mind...

Another little thought..which may appear..in the vast space of your mind..simply dissolves.. as you let it go..and fades away..like little white clouds…in an endless blue sky...

Any little thought…which may appear..in the vast space of your mind..simply dissolves and fades away…like a puddle of water on a sandy beach...

Gently..and completely…release your mind…and let all of your thoughts…drop by the wayside...

Enjoy..the state.. of no single thought..clouding the mirror..of your mind...

As you breathe..deeply and regularly..in…..and out....in….. and out....in….. and out....

None of these thoughts..are important now...

There is enough time…later…to think these thoughts...

This is quality time…just for your very self...

Feel…how soft and clear…your mind has already become...

As you breathe..deeply and regularly..in…..and out....in….. and out....in….. and out....

As you lie here…soft and warm…protected and safe…fully aware...

As you continue…softly…to de-focus your mind… releasing every single thought…the moment it arises...

Feeling so light…so relaxed…so released…from all the thoughts...

Now you know… that you can decide…to think a thought..when it arises…or to let it go..and fade away..and think it later...

As you breathe..deeply and regularly..in…..and out....in….. and out....in….. and out....

Feel your mind…completely released…empty..like a cloudless blue sky…and soft and warm and bright...

As you breathe..deeply and regularly..in…..and out....in….. and out....in….. and out....

Complete relaxation…warmth…and pure clarity..fills your entire being...

Now you know…that automatically..and without you having to worry, after precisely 3 minutes… you are going to..slowly and softly..return to the surface...

After 3 minutes :

Now…slightly and softly..refocus your mind..and refocus your body..taking all the time you need...

Feel your toes..one by one..feel your feet..and your legs..and slightly..move them a little...

Feel your lower back..and your chest..and softly wiggle..your lower back and chest...

Feel your arms..and hands..and slowly move them..just a little bit...

Feel your neck..and face..move your head a little..and put on a soft smile...

Very soon..you are going to be..wide awake again...enjoying the relaxation you have experienced.

Silently..you glide upward..back to the surface..feeling the fresh air..entering your lungs.. as you breathe..deeply and regularly..in..and out…in..and out…in..and out...

At the count of 3..you are wide awake again..and completely relaxed..refreshed and rejuvenated...

At the count of 3..you are wide awake again..and completely comfortable..confident..that you have made a difference..and done the best..that you could…

1.....2......3 You are wide awake now.. completely relaxed..and ready to take on any action required...

You are fully awake......

You are wide awake......

You are completely awake......


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Ok, this was a meditation exercise. You may use it to induce a meditative state. At the space of the 3-minute break, we will later insert the payload, the meditation on the target of love and compassion.

I will provide more trance inductions to choose from in later hubs.

I hope you will enjoy the state of peace and calmness usually resulting from these meditations and would love to hear about your progress.

© 2016 Dhyan Shahid

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      Dhyan 18 months ago

      Eric, thanks for commenting.

      The idea is this: In a meditative state, mental projections work better. This hub is an introduction into meditation for those who are not familiar with it. Later we are going to use the trance state induced by the meditation to radiate love and compassion to peoples and individuals in need. There are many peoples and individuals around the world who can use an extra dose of love and compassion mentally transferred to them. I felt the children and people of Syria require an extra big dose. One of my next hubs will suggest how to achieve to do just that. You can find more on http://globalloveblog.blogspot.de

      Greetings, Dhyan

    • Ericdierker profile image

      Eric Dierker 18 months ago from Spring Valley, CA. U.S.A.

      Wow that was very well written. Informative and step by step. Good job!

      But did I understand the part about concentrating on place that needs love rather than one full of love - Syria?