meditation is a simple relaxation exercise. You
do not need to be all alone or have total quiet.
It is not meant to be a deep meditation. I often
use it to relax in the middle of whatever is
going on around me.
Sit in a
comfortable position. The actual position does
not matter so much as long as you are sure to
keep your head up and your spine straight. Take a
deep breath. As you exhale, mentally say THERE IS
NO EMOTION. Breath in and say THERE IS PEACE.
Breath out and say THERE IS NO IGNORANCE. Breath
in and say THERE IS KNOWLEDGE. Breath out and say
THERE IS NO PASSION. Breath in and say THERE IS
SERENITY. Breath out and say THERE IS NO DEATH.
Breath in and say THERE IS THE FORCE. Repeat this
as long as you can stay focused. Practice only
short periods at first and gradually increase the
length until you can meditate for as long as you
There are two
things to keep in mind when doing this exercise.
Keep the mental words flowing as you breath. They
occupy the concious mind and allow the inner mind
to rise. Also breathing should be done as in Zen.
Breath in and out through the nose, and breath
from the abdomen not the chest.
This is a deep meditation, and
for it you should be alone and undisturbed. As
before, find a comfortable position and settle
into your breathing. Let the outside world drop
away. Let nothing disturb you. Come to exist only
in your own mind. Focus on the third eye(Hindus
call this the thousand petalled lotus). If you
can, roll your eyes up as well and physically
focus on this area behind closed eyelids. Let
yourself move from you concious mind to your
inner self. You may only be able to focus for a
few minutes at first. No problem. Take time. Your
concious mind has been told for so long that it
is the boss that it will take time to tell it
your inner self is taking over. Regular practice
will help you realize deeper and longer