Meditation Technique,
Choice and Practice...

There are many variations on meditation technique. These range from creative visualization to Zen and Buddhist practices, to Yoga and energy-based meditation (aura, chakras, energy channels etc.). They also range from very basic to highly advanced meditation techniques.

We have selected simple, grounded meditations that offer clear directions, powerful healing, and still leave room for personal experience. Many meditation paths were created in another time and place for people of a different culture. We have chosen meditation techniques that are usually more accessible to modern seekers.

It's easier to learn how to meditate if you don't need to master the ins-and-outs of a foreign culture at the same time. Make no mistake--other cultures have much to offer. But when the meditation technique is more accessible, it's also easier to get to the good stuff--like gaining deep self-awareness, releasing personal blocks and connecting with higher spiritual dimensions.

The simple meditation technique below is suitable
for beginners. You can also visit other pages on this website for more advanced information and resources on how to meditate.
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Preparing the Space, Preparing Yourself...
Find a quiet, comfortable place for yourself--where you will not be disturbed. Create a relaxing atmosphere. You may want to light a candle, light incense, or play some soothing music in the background. Begin to relax in general. Take some deep breaths and perhaps do some light stretching. Either lie down, or sit, in a position that is comfortable for your body (seated in a chair is fine).

MEDITATION TECHNIQUE: Whole Body, Deep Relaxation...
Close your eyes and focus your attention inward. Be aware of your physical body.

Legs
Notice your toes, breathe, and relax them. Feel your feet, breathe, and release any tension. Be aware of your ankles, breathe, let go of any holding. Notice your calf muscles, breathe and relax them. Feel your knees, breathe, and release any tension. Be aware of your quad (upper front of leg) muscles, breathe and let go of any holding. Notice your hamstrings (upper back of leg), breathe and relax them. Feel your hip joints, breathe, and release any tension.

Torso
Be aware of your groin area, breathe and let go of any holding. Notice your abdomen, breathe, and relax your belly. Feel your lower back, breathe, and release any tension. Be aware of your rib cage, breathe, and let go of any holding. Notice your diaphragm muscle (between lungs and abdomen), breathe, and relax. Feel your chest muscles, breathe and release any tension. Be aware of your upper back, breathe and let go of any holding.

Arms
Notice your shoulder joints, breathe and relax. Feel your upper arms, breathe and release any tension. Be aware of your elbows and forearms, breathe, and let go of any holding. Notice your wrists and hands, breathe, and relax.

Neck and Head
Feel your neck muscles, breathe, and release any tension. Be aware of the back of your head, breathe, and let go of any holding. Notice your scalp, eyes and face, breathe, and relax. Feel your jaw, lips and tongue, breathe, and release any tension.

Whole Body
Be aware of your whole physical body. Notice your legs, breathe, and relax. Feel your torso, breathe, and release any tension. Be aware of your arms, breathe, let go of any holding. Notice your spine, breathe, and relax. Feel your head and face, breathe, and release any tension.

Be aware of your whole physical body as one piece, breathe, and relax. Notice how relaxed you feel. Take three deep breaths and continue to release, relax and let go...

Closing...when you feel ready, gently open your eyes and slowly begin to move. Give yourself some time to enjoy being relaxed before you move on to other activities.
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Find out more about aura meditation, guided meditation, daily meditation, developing self-knowledge, meditation for lower back pain, and creative visualization in other pages which compliment Meditation Technique.

Or visit other pages on this website...