Simple Meditations 2012
The
Consciousness Collaborative Network
Lisa Andrews
Walter Bacigalupo
Nathalie Blitz
Carol Burnes
Joanne Lutz
Samvedam Randles
Beth Sutton
Jamie Thurber
Bob Vinson
Adrian Wilkins
Lysa Wilkins
Meditation of the Month Library 2012
Try these effective and simple meditations published each month in the 2012 Newsletter series.
January 2012 - 101 Breaths
February 2012 - Bubbles of Joy
March 2012 - Grateful Mornings
April 2012 - Appreciating Self
May 2012 - Fire Breathing
Go back to the current Meditation of the Month.
May 2012 - Fire Breathing
There are so many different kinds of breath meditations, and we have published quite a few. This month we bring our attention to the breath of fire.Tibetans believe that fire is one of the five elements within us. Fire provides the passion, the energy - "fire in the belly." And true to form, the belly is exactly where you focus for Fire Breathing.
This meditative breath provides a sense of empowerment. You may practice this daily, and more specifically right before you have that challenging conversation with your ex-spouse or a few moments before walking into that big presentation. When you seek to call upon the natural power within you, Fire Breathing is an excellent resource.
This month, rather than writing down the instructions, I'm going to invite Yoga Instructor, Anne Novak, to lead us in this meditation through this video link.
April 2012 - Appreciating Self
Occasionally
we may experience an internal battle. It could sound something like
this: "I wish I could just get rid of that part of me!" or "Why am I so
stupid that I keep doing the same darned thing?"In 2009, I wrote about the importance of "Loving the Water." This month's practice helps to create inner harmony with all parts of your being.
Give yourself a few moments of internal quiet. Breathe evenly, with attention on each breath.
Allow yourself to notice an "internal battle" tape that has played recently. Maintain the rhythm of the breath...
Scan in your memory for when in life's time line you learned to "do it that way." How old were you when you first: became obsessed with worrying, regularly made self-depreciating remarks, or cut someone to the quick. Bring to mind an image of yourself at that age. Really see the infant, child, or teenager as a unique individual. Still breathing...
Now, bring to mind one thing that you can genuinely appreciate about that youngster. Truly see that person, and find a trait that, if it were in any other person, you would consider it fabulous. Maybe you see her resourcefulness or his passion. Perhaps you notice his ability to read and respond to the energy of a situation or the brilliance in her ability to hide when danger was present. Whatever feels real to you, find that one thing, and visualize your adult self telling your younger self what you appreciate. Notice how it feels to connect with this part of you in this new way. What are the physical sensations of your body?
Stay with your breath, and with the image of sharing your admiration of this younger self, while allowing waves of sensational awareness to be felt. Experience your temperature, notice your breathing, be aware of any physical manifestations that are present. For this practice, continue with one age for at least three consecutive days...a month is even better! And with each day, you may notice your sensations change. Stay with your truth, and honor this connection to yourself. After a series of days, select another age, based on a different tape loop, and begin the practice again.
When our internal parts know that what they contribute is valued, it's a game changer.
March 2012 - Grateful Mornings
While
I would love to credit one particular wise person for the essence of
this meditation, many guides and teachers encourage a gratitude
practice. Perhaps you might include thanks for their essence on your
personal list.Incorporate this practice into your morning ritual, whether before you leave bed, after the last bite of breakfast, or on the commute into work. Simply be sure to have a few moments of "quiet" time, just for you.
Then, with a few deep breaths, bring your attention to one thing in your life for which you are truly grateful. It may be a pet, spouse, or best friend. You may notice that you feel true appreciation for the comfort of your bed, the new color you painted your kitchen, or what great mileage your car gets. There are no limits to what you may feel grateful for, so begin with one thing.
Allow yourself to delve into the feeling of gratitude for that one entity. Experience the joy, love, and satisfaction of having this in your life. As you plumb the depths of appreciation for your chosen focus, you may notice a sense of expansion. For example, not only are you grateful for the comfort of your bed, you feel appreciation for the credit card you possess that allowed you to purchase it. This may extend to a sense of how lucky you are to qualify for credit in these challenging economic times, and more than that, the fact that you have income to pay the monthly bill as it comes in.
Give yourself the space to genuinely feel, in your body, the experience of gratitude, and carry that with you throughout the day. It has been said that gratitude is the antidote to scarcity...just one more thing to be grateful for!
February 2012 - Bubbles of Joy
This month we return to meditative laughter, with a visual path to enjoy the fun. Inspired by the Bubbles Meditation offered at Lifescript, this simple meditation reminds us of the healing powers of smiles and laughter.Begin in a comfortable sitting position with your eyes closed. Allow your body to settle in, breathing deeply, and noticing where you come in contact with whatever is supporting you. Take another deep breath...staying focused on the in breath...and the out breath...
As you maintain your conscious connection to the breath, feel each exhale leaving your body in the form of a beautiful golden bubble. It may come from a source of pain or discomfort within; however, as it leaves you, this golden bubble transforms those sensations and becomes joy filled.
To access that joy, pop the bubbles as they exit your body. With every pop, feel the smile grow on your face. As you pop each bubble, witness the glowing streams of joy, flowing in through your finger, connecting with your heart, and filling your body. Poke at as many as you can, and feel the smile transform to giggles and let those giggles grow to gurgles of laughter. And if you find yourself rolling on the floor in uncontrollable laughter, know that this joy came from you and returned to you - you may have it with you always.
When the meditation feels complete in the moment, gently bring yourself back to the room...bringing the lightness and openness with you.
January 2012 - 101 Breaths
When Dalmatians aren't available, try counting breaths.One of the simplest forms of meditation is simply breathing and staying consciously aware of the breath as you do so. The challenge, of course, is quieting the mind. And so, we invite the mind to manage a couple of tasks for us as we breathe.
First, ask the mind to notice if the body is comfortable. Bring attention to the places you come in contact with the floor or cushion that supports you. Consciously allow your body to relax and settle in (the mind/body will need to work together for this).
Second, take a deep breath. Fill the belly, fill the chest, and let it go. Request that your mind stay fully aware of how deeply the breath enters your body; how full your belly and chest get with each intake; and invite the mind to hold an intention that all of the effort of this breathing will be on the in-breath, so that the exhale may be effortless.
Third, enlist the help of your mind through counting - literally counting every breath - on the exhale. To help to quiet the other thoughts that will inevitably wish to come in, while counting on the exhale, imagine the "thought balloon" literally floating away with the air you gently expel.
Does the number 101 feel too big? Allow yourself to start smaller - perhaps count to 10 breaths. If it's feeling good, keep going; if not, you have still tended to your being by pausing and doing this gentle reboot.
