 ~ Lesson # Two ~  If you're searching for a cure for stress and anxiety, look no further than your own mind. The calming mental practice of meditation is a powerful tool; practiced regularly, it can induce a state of awareness, serenity and well-being. Meditation is more than a mental vacation; it's a proven antidote to daily tension. When you extricate yourself from what is happening externally by turning your complete attention inward--even for a few minutes--you become more attuned to your thoughts, which in turn brings clarity, energy and vitality to your entire being. The following simple brain games will enable you to flex your mental muscles, improve your concentration and revive your spirit. This is what total fitness is all about. If you've never meditated before, here are tips to get you started: -
*Go to your meditation space. This is where you can completely relax...and sit in comfort. -
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*Avoid distractions. Turn off the TV and take the phone off the hook. -
Close your eyes. -
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*Breathe slowly, expanding your rib cage, allowing the air to fill your belly; don't breathe shallowly from your chest. -
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*Try to stop thinking, if thoughts do come up--as they likely will--observe them without getting involved. Instead, concentrate on your breathing, a visual image or a mantra. -
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10--minute meditation -
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Try this easy-to-do breathing practice to help you find a conscious peace of mind. -
First, get comfortable, either seated or lying down, and close your eyes. -
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As you begin to breathe rhythmically, imagine your body relaxing. -
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Inhale fresh, clean oxygen; exhale negativity and tension out. -
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With each breath, imagine your entire body letting go. -
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If you have trouble staying centered, picture a beautiful place such as a beach to focus your mind. -
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Imagine the smell of the air and water, feel the warmth of the sun and the sand around your body. -
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Now begin with your feet: -
Clench your toes and release them a few times, then let them relax. -
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Move up your body in the same fashion--tense and release your legs, hips, hands, arms, spine, chest and neck. -
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Let the tension melt from between your eyes and soften your mouth. If you notice any particular knots of tension, "breathe" into these spots as you exhale, allowing them to unwind. -
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Once your body is completely relaxed, you'll notice it's easier to quiet the mental chatter that comes with constant stimuli and tension. -
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Rouse yourself out of this space slowly; it's a place you'll want to return to again and again. 
Use these easy techniques to get a quick energy boost focus your mind and release stress. Say "om": Chant a mantra (such as "om" or another repetitive word or phrase) to quiet your mind and get you focused in the zone. Breathe easy: Inhale and exhale through your nose, creating a rhythmic pattern that lengthens progressively. Inhale for four counts, exhale for four counts; then inhale for five counts, exhale for five counts, and so on. Move and repeat: Along with your breathing, repetitive movement like walking, jogging, swimming or t'ai chi can be used to induce a meditative state. 1 min. Quiet your mind to gather momentary calm. Sit with your eyes closed; inhale for 4 counts, exhale for 4 counts. 5 min. Before sleeping, slow and deepen you breathing as you visualize your body relaxing from head to toe. 10 min. Take a mindful walk: Meander and stroll, brining all of your attention to the beauty of your surroundings.
Many times when you run on to a blank area in your meditation, know that you are controling your focus.....and that is good...you have successfully mastered the focus. Your mind is focused on your intent! Great!! When we look at wanting to see different parts of ourselves as in Meditation #2 and the area is blank...we are in process of transisision and not ready to look at past or future...do not worry about that. Your inner being knows what is best for your progress so just go with what you are seeing and accept it as what is needed right now...if it is empty...look deeper and see what is in the room...this also can be important. It does not have to be a person..it can be a "feeling" you percieve as you enter...focus on the feeling...is it peaceful...is it apprehensive...are you scared...or curious...? You HAVE been successful in this meditation so do not think it is wrong...it is right for you..each of us percieves something special...we just have to see what it is. I am going to ask you to focus on feelings this time as you experience this meditation...I want to hear what you are feeling...ok?...and if you have any questions...ask them and I will be here to help! Good Luck. Lady Majyk Myst ~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Meditation # 2 "The Meeting" With your journal & pen in front of you and you are in your relaxing sacred space, you begin... Take a deep breath and count down as in your previous meditation and know that this is signaling your body to begin to relax and prepare to meditate. Keep taking deep breaths in your nose and gently blowing out your mouth in a controled motion of blowing on an imaginary candle flame...do this until you feel you are focused and ready to begin your meditative journey. You now find yourself on a familiar path. The sun is shining down on you. You can hear the birds flying above. a gentle breeze blows by.You ae comfortable and relaxed. It is not difficult to walk this path. You enjoy the feeling of your feet connecting to the ground with each step. A familiar scent on the winds, the warming sun, the movement of life--all is right with the world. Far down the path you see a house. The road leads toward it. You feel drawn to the house. Something within you hears a call from this dwelling, and you can't help but respond. You feel your feet pick up their pace, moving faster toward the house until you reach the front of the building. As you gaze at it, you realize that the building is very familiar to you. Stop for a moment and take a look at this house. Take a look at the doors and window, corners, roof, every part of this house. Sketch it into your mind. As you stand in front of the house, the door before you opens...your curiosity is sparked...you make your way to the threshold and step over. Slowly you start looking around the inside of the house. It is filled with losts of unusual and interesting things, most of which, you realize, are familiar to you. Some of the objects and pieces of furniture that fill the house you remember from your youth, others from more recent times. As you wander around you nitice a number of doors. You realize that no two doors are alike. One door , in particular captures your attention. You feel yourself drawn to the door and the mystery of what lies behind it. You reach your hand forward and knock on the door. Ir opens and a familiar person greets you. You suddenly realize that this person is ...you...but only a portion of you. It is one of your many aspects...one of the parts of your personality that make up who you are. Spend a moment getting to know this facet of yourself... (pause) It is time to leave this persona. Before you leave, this facet offers you a bit of advice. (pause and listen) You give your thanks and the persona closes the door with a smile. Another door beckons. Spend time meeting various aspects of yourself (pause for interaction) Now it is time to go. Make your way to the door of your house. Take another look around you. In this space, you can meet all the various parts of yourself anytime you wish. You want to return here again and continue exploring. You step outside and onto the path. As you walk away, take one more look so that the memory is etched into your mind. When you turn back, you find your portal back to your safe inner space. You step through and count back to ordinary consciousness.
Now, write down all that you remember from your meditation... I would like for you to really think about this experience and look at everything you experienced...even if you did not think it important. Write to me and let me know your thoughts and we will go from there. If you have questions, be sure to include them in your note to me. I will be waiting. Brightest Blessings Lady Majyk
Click below to E-Mail Lady Majyk Whispering-Owl ~ [email protected] ~ |
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