Lesson # 10 "Meditation"

 

Welcome to 1st Degree Study Hall!

Thank you all for coming . This session we will be looking at "MEDITAION" .

Have you ever thought about just what meditation is?

(wait for response)

It is so important in our Path of the Wise! You will find that you will experience much fuller ritual and pathworking when you learn to meditate and control your mind's urge to wander.

In fact it is a great way to teach yourself to focus on anything...whether it pertains to your wiccan pathweaving or working on that last job project or managing your checkbook.

How many of you have done successful meditation?

(wait for response)

Think about the last time you watched a favorite movie....

did you focus on what was going on...did you watch the movie, even though the children were playing around you and a phone conversation may be going on in the next room...did you tune them out and focus on the plot?

This is a form of meditation...did you realize that?

When you read a book...this is a type of meditation.

Anytime your focusing your mind soley on one thing...it is a form of meditation. You concentrate, blocking out other things that may come to the surface.

 

I would like you to follow me and we will start this with some basics first for those of you that are new to meditation or have had trouble in the past.

There are a few things that you need to know before you do your first meditation...

1. Get a Meditation Journal or a notebook to write in...You could even treat yourself and buy a new "special" pen that you use just for this.

2. Turn off any distracting things like radio, tv, phones, and if the family pet needs to go out...make sure that is done before you set down for your meditation.

3. Do you know how to breathe to relax?...

Here is a mini lesson...Blow your nose...(hehee...I am serious, you need a clear nose for this...) it also may help to take a breath of vicks or a caugh drop if you are "stuffy"..(don't think I am wierd...that is just so that you can breathe deep) Now, take a deeee-eeep breath through your nose and hold it to the count of four..

1...2....3....4..

.now, blow out slowly through your mouth as if you are blowing on soup to cool it...

this is something you will do before each meditation so learn to relax those muscles...

You will do some deep breathing before every meditation so this is very important and will soon become a natural signal to your body to center.

let's take a moment now that you know a little bit and try to meditate...just focus on my words ans allow your body and mind to follow the instruction.

Do not question it...Do not try to figure out what will come next ...just stay with the words...and do what is natural as you "Feel" the sensation...do not tense up..but always relax and do as the meditation prompts you to do...

If you find your mind wondering...just acknowledge the thought and gently guide your mind back to my words.

***********************************

Ok...I as you to take a deeeeep breath through your nose, making sure you stomach rises as ou inhale.

Hold your breath for two seconds and exhale through your mouth as I described ...remember ...slowly, as if you are blowing on a hot bowl of soup.

do this again ..

and once more...

Continue to let your body and mind relax ...

I'd like you to begin my focusing all your attention on your toes....see them in your minds eye...each and every toe...one by one.

Now I would like you to tense your toes.

Curl your toes and tense them for a few seconds and then release them...allow them to completely relax.

Move to your feet, now.

Focus completely on your feet and tense them for a few seconds and then release.

Move up to your ankles and focus only on them...keeping your feet completely relaxed and calm.

Focus all your attention on your ankles as you tense them for a few seconds nd then allow them to relax.

Notice your ankels relaxing as you move up to your knees.

Tense your knees and relax them and move your focus to your thighs and waist.

Tense them for a few seconds and totally relaxed

Your lower body is totally relaxed and you now feel your lower back and you focus this area.

As you relax, just feel all the tension draining away.

You are feeling wonderful as you move your focus to your spine.

All of your attention is here...your spine...

Straighten your spine and tense it for a couple of seconds ...

now relax

Move your focus to your chest and shoulders....

Tense your chest...and your shoulders ...

now release and relax these areas also.

Imagine the tension simply melting away like butter from your chest and shoulders as you relax completely with a deep breathe...

Move your focus to your upper arms...Tense and relax...

Now your elbows....tensethem ...and simply relax...

You now focus on your wrists...

Tense them as you wiggle them a bit...

now relax your wrist muscles completely

You now move your focus to your fingers...

Each finger you point ..tense and relax...

you now move your attention back you and to your neck...

Tense your neck muscles and then relax, feeling the tension drain away and out of your body.

You neck feels wonderful.

Moving your focus to your head, imagine your ears and eyebrows and tense them....

Now relax...

focus on your jaws and gently tense them for a couple of seconds

now release.

You are now completely relaxed from head to toe. Spen a moment and bask in this wonderful feeling of relaxation...

*******************************

How do you feel?

Were you able to experience each part of your body as it relaxed?

This excercise can be done as a precurser to any other meditation...or ritual. It helps you to be completely balanced and readies your body and mind to concentrate on any specific purpose.

A meditation has no set time line. you can take a few minutes or an hour...whatever time you have can be time for a meditation.

I have a series of "Mini Meditations" in the libray that is perfect for people on the go. [ ]

I hope you will check them out and try several. I would be delighted to have each of you post any experienced you have on the First Degree board.

Do you have any questions about meditation?