Meditation Format
1. Now sit comfortably and close your eyes. Take 3 deep breaths slowly in your own time. Allow your body to become still, your emotions to calm and quiet, and your mind to stop racing. Allow your breath to soften, to become quiet and rhythmic.
2. Imagine or visualise a luscious green hill, the trees, the grass, and bushes. You see a path leading to the top of the hill, and at the very top, the Temple of Silence. Give the temple the shape of noble, harmonious, and radiant.
3. Notice the morning spring light and the warmth of the sun as it surrounds you. Take note of what you are wearing, become aware of the feeling and sensations of your body as you ascend the path, feel the contact of the earth under your feet. Feel the light breeze touch your cheek; see it flow through the trees and bushes, rippling the grass and iridescent wild flowers as you ascend the path.
4. As you approach the top of the hill, ageless stillness pervades the atmosphere; you are at the entrance of the Temple of Silence. No word has even been uttered here. You are close to its big wooden portals: see your hands on them and feel the smooth wood beneath your fingers. Before opening the doors, know that when you do so, you will be surrounded by complete silence.
5. As you enter the temple feel the stillness and peace around you. Now walk forward into the silence, looking about you as you go. See a big luminous dome, its luminosity not only comes from the rays of the sun, but also seems to spring from within you. It is concentrated in an area of radiance just in front of you.
6. You enter this luminous silence and feel absorbed by it. Beams of beneficent, warm, powerful light envelop you. Feel it flow through your veins and permeate every cell in your body.
7. Remain in this luminous silence for a few minutes, recollected and alert. During this time, listen to the silence. Silence is a living quality, not just merely the absence of sounds… (pause)
8. Slowly leave the area of radiance; walk back through the temple and out through the portals. Outside, open yourself to the impact of spring, feel the gentle breeze once more on your cheeks, and listen to the singing of the birds. Continue down the hill along the path and back into the room. Feel the floor or chair beneath you. Stay present with yourself for a period , maybe 5 minutes without speaking.
[Hyperlink to free Introduction to Meditation PDF]
