Awareness

Self Awareness 91 Forgiving : Forgiveness meditation

Forgiveness Meditation , , , ,

Self Awareness Course 91 – Forgiving

One of the greatest lessons and techniques that my Swamiji Vethathiri Maharishi taught me and us was to learn to forgive, the importance of forgiving. So at the end of each meditation, I’d like to invite you to think about somebody that you are angry with. It could be from a recent past or your childhood — whatever seems to be most active in your consciousness of later. And if you have a picture, put them on your altar. And after each meditation, just send a blessing. Even if you don’t think you can, call upon a higher power. Ask God to come and help you to forgive.

But the consistency of everyday forgiving, forgiving, forgiving, maybe you only forgive 1% or 2% in the first few times. But if you get it habit, you keep adding on that intention of forgiveness, more and more love starts like a crack that widens.

You start opening up and letting more light into your own heart and dissolving that pain. So I’d like to invite you to breath in right now, think of some — close your eyes and think of somebody that you maybe or angry with or need to forgive, whoever that is and just forgive them. Picture them in your mind and forgive them. And if you don’t have a picture, you can just write their name out. Then practice this until you really feel unconditional love because that’s the key to knowing God and knowing yourself and to knowing that love.

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Steven S. Sadleir is director of the Self Awareness Institute, meditation Master from two lineages in India, including Shaktipat and Kundalini, host of Enlightenment Radio, and best-selling author, including “Looking for God” a compendium of all the religions and spiritual paths of the world, all dedicated to spiritual enlightenment.
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Awareness Meditation – Simple Exercise

Grounding Meditation , , ,

Article by Jessica T

Awareness Meditation – Simple Exercise

Mindfulness meditation is all about being aware and being present. In our daily life, we quite often operate on autopilot, which means that we are living inside our own thoughts and therefore not aware of what is going on in our environment. You have most certainly tried walking or taking the bus to work, school or someplace else, and do not really remember the details of how you ended up at the wanted destination. You did not pay attention to your surroundings. This can be a calming experience of taking a mental break from your life and just focus on your thoughts, but it also means that you may not be able to see possible opportunities there may come your way, and you may therefore miss out of something significant.

In mindful meditation you will learn to be attentive and focus only on your inhalations and exhalations and the many sensation connected to it. You will also have to remember to only focus on NOW and not on the past or the future. You should be present in this particular second. So try this step-by-step mindfulness technique to help you become present.

Mindful Meditation Exercise

Step 1Choose a quiet location where you can perform your meditation and a time where you are certain nothing will interrupt you when you meditate. Practice this mindfulness meditation for 10 to 20 minutes. Pick a meditation position that you are comfortable with and take a short time to settle your mind and body before beginning the exercise.

Step 2Close your eyes and become aware of your inhalations and exhalations. Unlike the majority of other types of meditation exercises, you will not alter your breathing or breathe consciously. You should instead observe your breathing. Focus on your inhaling and exhaling and the way the air fills your body and expand your stomach and chest. Be aware of the sensations in your body like the temperature of the air and the feelings in your body. Acknowledge these sensations but do not judge them in any way. You will only passively watch the situation.

Step 3Remember to only focus on the present, and on the breath that you are taking in this very moment and the way it feels now. And when you exhale, you will stop to think about that breath but instead on the breath that you are inhaling this instant. You also have to remember to calm your mind and body while meditating. Try to be still and allow your mind to be calm and just enjoy the moment of serenity.

When you finished with your meditation and feel like you are ready to end this mindful meditation, calmly open your eyes and take a energizing cleansing breath.

Mindfulness meditation is a quite good technique for relaxation and it helps you to still your mind and body in a very fast way. So if you feel like you need to find a way to relax and reduce stress and anger in your life, you should work with mindfulness meditation. There are so many great benefits with meditation and it can help you improve your life mentally physically and spiritually. It can give you a feeling of calmness and control and make you feel much more balanced and centered. Beside this type of meditation there are other great relaxation meditation techniques such as Imagery Technique, Body Scan, Breathing Exercise, Grounding Exercise, and so much more.

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About the Author

Jessica T.I am no meditation or yoga expert but I am simply interested in these things and I am just sharing the knowledge that I have about meditation in hopes of helping you with your meditation practice.At my website, Positive Affirmations, you can find different meditation techniques that you may want to try.Learn more at:Guided Imagery

Walking Meditation – Awareness To Go!

Grounding Meditation , ,

Article by Richard M. Frost

Walking meditation may seem like a contradiction in terms. How can you meditate while you’re walking, you might ask; aren’t we supposed to be sitting in some special, contorted position? But if the purpose of your meditation is to practice mindfulness, then cultivating awareness of your body and your inner states while walking is an excellent place to start. It’s also very easy to incorporate into your day, because even when you have a million things to do, you’re always going to have to do some walking. So let’s see how you can take your meditation with you, wherever you go.

On Your Marks, Get Set… Stand?

Cultivating an awareness of physical sensations is the starting point for many mindfulness practices, and for most people this is much easier to achieve when the body is in motion rather than sitting still. Having said that, some teachers of walking meditation begin the exercise with the moment before you start walking, when you’re simply standing.

Standing upright is something we take completely for granted, but it took our species a tremendously long time to achieve this feat, and it took us as individuals a couple of years in infancy to get it down pat. Becoming aware of the complex balancing act involved, and how your body feels, requires a shift in focus from the usual mental chatter. Of course, you will probably tell yourself that this is silly, but becoming aware that these judgments are just thoughts – and being able to simply watch them come and go – is itself part of the mindfulness we seek to attain.

To walk in a mindful way, you must obviously retain a baseline awareness of your physical surroundings in order to ensure your safety, especially if you’re walking in an urban area or around traffic. (Yes, it would be nice to do this on the beach or through a grove of Giant Sequoias, but we can be mindful between the car and the office, too.) Over time, you will find a balance point between inner and outer awareness, but you should start with focusing on your body.

Steps Towards Mental Freedom

Starting from the ground up – meaning your feet – become aware of the physical sensations of every part of your body as you walk. Just experience the movements; don’t analyze them. Relax each part of your body in turn: let your calf muscles relax; let your hands and arms swing freely by your sides. If you have any feelings in your body that are pleasant or unpleasant, just notice them but don’t allow your attention to linger on them. Similarly, if you have an emotional response – either to what you are doing or to something else that you start thinking about – just observe the emotion without getting caught up in it.

Focusing on your body and mind in the present moment reduces the tendency for thoughts to wander off into the past or future. And by observing the effect of different thoughts on your emotions, you become aware of both positive and negative consequences – an essential step that ultimately enables you to make better choices in your mind. I find this particularly valuable at times of great stress, when the mind is most apt to fly off into worst-case scenarios. Grounding yourself in the present interrupts that destructive tendency and counteracts the corrosive effects of stress on your emotional and physical health.

Combining Walking Meditation with Loving-Kindness

One of the most beautiful practices in Buddhist traditions is to feel loving-kindness while walking. The Buddhist website, wildmind.org, has a nice way of expressing this. While walking, focus on your heart and imagine it to be a sun radiating light and warmth in every direction. Or repeat an affirmation such as, “May all beings be well, may all beings be happy, may all beings be free from suffering.” As we have discussed in a companion article on this website, you will find that cultivating loving-kindness is a spiritual investment that offers a very high rate of return in your own happiness and well-being. I cannot think of a better counterpart to all the other benefits – physical and mental – to be derived from something as simple as a walk.

About the Author

For more thoughts on mindfulness and related topics, visit this comprehensive meditation site.