Meditation - Which Type Is Right for You, part 7 of 7

Type 6: Contemplative Inquiry

This most sophisticated form of meditation is also the simplest. Conceptual meditation, or contemplative inquiry, focuses on one specific topic, only. Just one concept on which to meditate. Known as the “intellectual form of meditation”, the contemplation of one idea is an art practiced by scientists and inventors, as well as advanced meditators.

What is typical of this meditation is that the mind gravitates to a single thought that is simple in nature. Even focusing on your breath actually includes many levels and aspects - you may feel the physical experience of breathing, but also appreciate its enlightenment nature. Simplifying the mind is a main, and maybe most difficult goal, and it requires the appropriate amount of time. When you combine this with an open heart, you achieve the ultimate, as Robert Butera puts it: “… the person who has a sophisticated understanding of life on the one hand but who is able to remain simple, humble, and with warmth in their heart is the ultimate human being.”

And here is an example exercise, as a starting point to contemplative inquiry. See how it appeals to you, and if it does resonate, start researching, and practise consistently.

Exercise: Relaxation on Emptiness

Sit a lie in a relaxed position and unplug from technology for 5-10 minutes. Imagine all the thoughts, pressures, stresses, and distractions leaving your mind slowly and gradually. You feel a sense of peace in a state of emptiness. You may imagine an element of emptiness in your mind or a release in your heart. As soon as a thought enters, go back to the physical feeling of relaxation! Feel surrounded by emptiness, enveloped in emptiness, filled with nothingness. Breathe in space, exhale space. Allow thoughts to pass and notice the tranquility that exists between thoughts. Notice everything drifting away into pure being.

Elena Alexandrova

Your Coach to Success

www.envisionlifedesign.com.au

Source:

Butera, Robert, “Meditation for Your Life”

Meditation - Choose the Type That Suits You, Part 4

Meditating using Affirmation and Visualisation

Visualisation depends not only on imagination and the mind’s eye, but, as all meditation, is linked to the intention for the meditation practice. It focuses directly on one’s beliefs system to create affirmations for the visual exercises.

Two of the most fundamental rules about affirmation and visualization are: the principle of growth and greater good/ benefit for all concerned, and the principle of non-attachment to the outcome. The conscious mind is aware of only a fraction of the potential and opportunities available to the unconscious. Focusing on a virtuous purpose will leave more doors open for your true self.

Affirmations are closely aligned with your values and beliefs. Once you understand what yours are, you can accept them. Only after you accept your values and beliefs, you can live up to them and achieve self-realisation.

What is important about formulating your affirmations, is that:

1.       They are stated in the positive (I am energetic and motivated, vs I’m not lazy)

2.       They are short and simple (so that you can remember them)

3.       They are stated in the present tense (My heart is filled with love)

4.       They are unique to you, so that you can truly believe and resonate with the state you want to achieve.

Here is an exercise for visualization:

In a comfortable seated position, close your eyes and begin to visualise how you see yourself. Paint the image, objectively and honestly. Notice areas that you want to improve in this painting.

Then, see if you can look at the picture and replace those areas of weakness with an uplifting framework. If, for example, you see a body that is out of shape, visualise that same body glowing with health and energy, and making healthy choices. If you see an uncertain person, change the picture and add a confident posture, and a smiley look.

And finally, always think of the bigger picture, and the deeper meaning of what you need:

“My spirit’s vitality fills my body.”

“I am a productive person.”

“Only good lies ahead of me.”

 “I appreciate my life as it is.”

Elena Alexandrova

Your Coach to Success
www.envisionlifedesign.com.au

Source: Butera, Robert, “Meditation for Life”