Consistency
Meditation is best done every day. It is better to meditate for 5 minutes daily than for long periods once a week. Attempt to make it a part of your practice of daily living, incorporate it as you would any other regular activity that you do not have to think about doing. It should over time become as natural as cleaning your teeth.
Build your mental stamina first
Only use this meditation after you have been practicing concentration / mindfulness exercises for an extended period.
Build up your mental stamina. Meditation can be likened to going to the gym. When you start going it can be tough, you don’t just start doing a 60 minute cardio session, you build up your stamina until your fitness levels increase. So it is with meditation. Build up your mental fitness sensibly, don’t overdo it to begin with.
Instructions
Build this meditation up, start with 5 minutes then once you have achieved consistency with 5 minutes, increase it to 10 minutes. Once regularity and consistency is achieved with 10 minutes then increase it to 15 minutes and so on. Do not do this meditation for more than 25 minutes a day.
Step 1 – Preparation
Settle yourself into your preferred meditation posture and then take three deep breaths, releasing tensions and allow yourself to feel present and ready for meditation. Then allow your breath to become rhythmic and regular. Attain physical comfort and control making a deliberate effort to relax the physical body, including the jaw and tongue. Having settled yourself, forget about your breathing and your body.
Step 2 – Alignment
Lift your thoughts to a place above the head and gently endeavour to hold it there throughout the meditation. Then –
a) Creatively imagineor visulise the physical body quieted and subdued through tranquillity. Allow yourself to feel the tranquillity permeate.
b) Now without losing focus above your head, imagine your emotions quieted and still, as a smooth and limpid pool, reflecting crisp clear light from the sun. Allow yourself to be filled with the feeling of stillness and calmness.
Then say quietly and with feeling: “I am a centre of calm, clarity, and light”
c) Now focus your thoughts in the mind. Imagine it as a flawless multifaceted diamond that presents no obstacle to the magical light of the soul. Allow yourself to be filled with clarity and brilliance .
d) Act as if or imagine the personality, the self in the world, in contact with the Soul
Then say with focused attention
“More radiant than the sun, purer than the snow, subtler than the ether is the Self, the Spirit within me, I am that Self, that Self am I”
Step 3 – Concentration-Meditation
Then a definite act of concentration
a) Contemplate the nature of “Love”
b) Feel Love: its warmth, radiance, benefic healing quality. Allow it to fill you, imagine it flowing through your veins, permeating in every cell, as if it is overflowing out of you.
c) Send this realised feeling of love out to some one person (or persons), thing or situation.
d) This feeling of love radiates from your heart, throughout your whole being and out into the world.
Step 4 – Conclusion and Distribution
Then with deliberation bring the concentration work to a close.
Go forth into the day’s work with the thoughts of skill in action, based on loving understanding in order to produce harmonious conditions and wisdom and beauty in your surroundings.
Say aloud, in order to open the door for the expression of energy in your daily life: “To this purpose today, I dedicate myself.”
