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”

Meditation - Choose the Type that Suits You, Part 3

Using Mantra for meditation

Practising mantra is the repetition of a sacred word, or words. Sounds can actually create thought, and the sound of the mantra produces a vibration that has its own power. The repetition of a sacred word can not only enrich your meditation practice, but can be used in everyday situations to create a desired thought pattern.

A personal affirmation for healing can also be repeated. You repeat the word or phrase during your meditation, and soon actually start feeling the power of the word, as it is filling you with energy. A great book on this type of meditation is The Mantram Handbook, by Eknath Easwaran.

There are different traditions for choosing a mantra. Many mantras are derived from the sound “OM”. It comes from years and ages of experiences by sages. In stages of profound meditation, where the ego dissolves for a short time, the meditator can hear this sound. This is why its repetition can create connection to the larger universe.

Many mantra meditation practices have special rituals for receiving a personal mantra and do not recommend choosing your own mantra. Ultimately, however, mantra meditation works only when you deeply believe in the chosen word.

Here I will give you an example of an exercise, derived from yoga.

Focus on the Positive Negative

The purpose of this mantra is to transform a weakness into inner strength.

Think of a stressful situation in your life, and enquire within what causes the stress. For example, you may be annoyed by a colleague. But, when you chunk up, the true reason behind it might be that you are not happy with your job, and ultimately feel you have not reached your fullest potential.

Once you identify a deep, profound reason for the stress, the Yoga Sutras recommends focusing on the corresponding “positive attribute”. In this instance, this could be self-acceptance.

You can then use this positive concept as material not only for your meditation, but as a healing force for stress you experience in your everyday life.

Love yourself the way you are!

Elena Alexandrova

Your Coach to Success

Source: Butera, Robert, “Meditation for Life”

Meditation - Choose the Type That Suits You - Part 2

1.       Breathing as meditation

The first type of meditation we will touch upon is breathing. What is fascinating about breath, other than the fact we cannot live without it for more than 4-5 minutes, is that respiration is the only system in the body that we control both consciously and unconsciously. This is why it is considered by some as the link between conscious and unconscious. Just think of the simplest example: when you are stressed or scared, your breathing becomes fast and shallow (unconsciously). But then, if you focus on the breathing, you can consciously slow it down, and feel the stress decreasing.

As natural as it is, breathing for meditation is not always the first choice of people both new or advanced in meditation.

All examples I will give as practice require you to sit comfortably, with a straight, erect spine. You do not have to keep your eyes closed, but it helps.

Here is an exercise that can give you an idea of how comfortable you feel practising that:

Unstructured Awareness on the Breath

Sit comfortably, let yourself breathe, and observe how your mind follows and reacts to your breath. Simply witness what occurs in your mind with a natural breath. Observe your thoughts and observe your feelings:

-          Does a familiar prayer come to mind;

-          Do you feel energy moving into and out of the body, with every breath

-          Do you visualise light or colours with every breath you take?

Notice how you feel after two minutes, after ten minutes or longer.

Another breathing exercise I love is the Smile Breath Meditation. You start sitting straight, and make a huge grin on your face. As you keep breathing naturally, the smile will fade into a gentle grin, but the cheeks and eyes remain in a position that radiate positive attitude.

The grin or half smile you reach in this practice can be established as your normal facial expression. Another benefit this exercise brings is that you can feel the smiling vitality and energy lightening up your face, and then flowing into your brain and nervous system. Breathing the “smiling energy” in allows your muscles, your bones, your every fibre get charged. Allow the “smiling body scan” to cover your mind and body, and become more open to receiving positive energy.

Elena Alexandrova

Your Coach to Success

Source: Butera, Robert:"Meditation for Your Life"