Practical Meditation Course - Part I

MeditationA Course on Practice – Part I

By Andreia Inamorato dos Santos

www.mbsclub.wordpress.com

By Andreia I. Santos www.mbsclub.wordpress.com

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What does meditation mean to

you?• Try to write down a definition:


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Pick 3 words that best describe what meditation

gives us:1-

2-

3-


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Meditation definition

From Merriam-Webster dictionary:

13c – From the Latin verb meditari, meditation means:

TO THINK OVER, CONSIDER, PONDER

Also the root of the word meditation is med, which relates to the Latin mederi, meaning ‘to heal’.


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“Meditation is the process of getting to know yourself completely, both who you are inside and how you react to what is outside”.

Sister Jayanti


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“Meditation is a practice that takes us away from mechanistic thoughts and brings us closer to response-able actions”.

Andreia I. Santos


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There is no right or wrong definition to meditation. What is true to meditation is that it puts you in contact with your inner and higher self, the part of you that is directly connected with God.


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The mind and the intellect

Sister Jayanti’s definitions (Brahma Kumaris):

• The mind is a faculty of the soul. It is not physical. Through the mind we imagine, think and form ideas. It is the basis of all emotions, desires and sensations.

• The intellect is also a faculty of the soul. It is not physical. The intellect controls over the mind and the self. The intellect assesses the value of what emerges in the mind.


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The monkey mind

• Are you able to tell precisely what sorts of thoughts your mind will be entertained with in the next seconds or minutes?

• Can you use your own will right now to distance undesirable thoughts from your mind and focus on desirable thoughts for the next couple of hours?


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Know thyself…

THOUGHTACTION or

NON-ACTION

Occurs in the mind

and is regulated

by the intellect

By-products of the

thought. Must be

response-able


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The 3 faculties of the soul

Mind

Intellect Sanskaras


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Know thyself…

THOUGHTACTION or

NON-ACTION

Occurs in the mind

and is regulated

by the intellect

By-products of the

thought. Must be

response-able

HABIT


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Meditation: a powerful tool

Meditation is about applied thought, applied energy and discipline. Through meditation we can have response-able actions and change our imprints in the sanskaras.


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Levels of meditation practice

• 1st level practices: promote physical well being, body and mind relaxation. Such practices include breathing techniques, body scan, mindful walking, most popular forms of yoga, guided meditations, etc.


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• 2nd level practices: once body is relaxed and attention is focused, these practices aid the reconnection with our inner self and God as the highest source of energy. These practices include concentration, visualisations, prayer, chanting, mantras, silence, some forms of guided meditation.


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• 3rd level practices: the highest meditation experiences. It occurs when meditation is effortless, natural, with no interference of thoughts and is truly profound. We feel completely absorbed in ecstasy and are one with God. This state is also called samadhi, and is the main purpose of meditation. These experiences are achieved through constant practice and devotion. Meditation levels 1 and 2 lead to them.


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Meditation toolkit

DISCIPLINE

PATIENCE

PERSEVERANCE

DEVOTION

FAITH

RITUAL


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Discipline

• Meditate when you feel like it and when you don’t. This is when you probably need it the most.


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Ritual

• Create your own ritual, nothing too fancy. You may choose to create your own altar and display a picture or image, a candle, incense, crystals, flowers. It should be simple. There’s nothing wrong about using symbols and music, anything that will tell your mind that it’s time to meditate. Remember: smells and music evoke emotions and these are created in the mind. Use these instruments to calm down your mind, but do not be dependent upon them.


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Practices

1st level practice: Breathing 1

• Find a comfortable position to sit, close your eyes and feel your body relaxing;

• Focus your attention on your breath, from where it comes in on the tip of the nose up until it reaches your belly; feel the movement of the air inside of you, and the movement of your diaphragm;

• With each breath, think: “breathing in I relax my body, breathing out I relax my mind”. Do it 10 times and then just focus on breathing in and out until you feel totally relaxed and centered.

Technique adapted from Eddie & Debbie Shapiro, 1997


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Practices

1st level practices: Breathing 2 – colourful breathing

This technique helps balance the 7 chakras

• Sit in a comfortable position. Inhale air deeply and gently in the pure crystal colour and exhale imagining the air in grey colour, feeling all tension and impurity leaving your body and mind. Do it 3 times;

• Now start inhaling air in different colours. First, take a deep breath in and visualise air in the blue colour. Feel this air traveling around your body. Breath out. Blue brings calmness, tranquility and protection. Do the same for the other 6 colours:

• Golden (wisdom, prosperity), light pink (unconditional love), white (ascension, peace, prosperity), green (healing, love), rubi (grounding, devotion), violet (transmutation, discipline, ascension).

Technique by Andreia I. Santos


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Practices: Candle glazing

• This meditation aims to bring the mind to full concentration. In place of a candle you could use a flower or a picture, for example.

• Sit opposite a lighted candle, with the flame at eye level when your eyes are slightly lowered. Glaze the candle flame if possible without blinking. After a while, close your eyes and recreate the image of the flame in your mind. Repeat the process many times. The internal candle flame will burn more brightly as your concentration sharpens.


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Practices - mantras

Mantra is a sacred phrase, word or sound that is meant to be repeated continuously in order to help the mind clear up from thoughts and the body to reach a higher vibrational state. Mantra, from Sanskrit, means man (mind) and tra (free). Powerful mantras are:

• OM (also known as AUM). Pronounced as ‘oooooooom’. It is said to be the holiest sound of the universe. It evokes creation, preservation and transmutation through God’s power. Ideally should be repeated 9 consecutive times at least.

• Om Mani Padme Hum means ‘The Jewel is in the Heart of the Lotus’. It is used for clearing the heart and the mind.


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Practices: prayer

Prayer is the most sublime form of devotion. It connects us with our higher self and God. Praying helps to accelerate our body and mind vibrations, and is an act of sincere humility. When we pray, the spiritual beings of light around us try to find ways to answer our prayers within our merit. They will only do it if we ask, because they respect our free will and personal path of development. Praying builds up energy and helps us focus and manifest our our sacred path on Earth. You should choose your own prayers, according to your beliefs and to what most speak to your heart.


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Practices: prayer

Example prayer 1:

The Great Invocation

From the point of Light within the Mind of GodLet light stream forth into the minds of menLet Light descend on Earth. From the point of Love within the Heart of GodLet love stream forth into the hearts of men.May Christ return to Earth. From the centre where the Will of God is knownLet purpose guide the little wills of men-The purpose which the Masters know and serve. From the centre which we call the race of menLet the Plan of Love and Light work outAnd may it seal the door where evil dwells.

Amen


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Practices: prayer

Example prayer 2:

Finding strengthMay I find the strength within me to break free of all limitationsMay I find the heart within me to be truly honestMay I find the courage within me to step into the lightMay I find the nobility within me to treat myself and all others

with compassionMay I find the wisdom within me to be still and listenMay I find the Love within me to forgive myself and othersMay I find the peace within me to give up my judgmentsMay I find the joy within me to celebrate all that is true and

surrender to the Divine.Adapted from Eddie & Debbie Shapiro, 1997


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Meditation

“When concentration ends meditation starts”

Gnostic Movement


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End of part I

GOOD PRACTICE!

References and suggested readings:

Sister Jayanti (2000) Practical Meditation – Spiritual Yoga for the Mind. Brahma Kumaris. Florida: Health Communications, INC.

Eddie & Debbie Shapiro (1997) Meditation for Inner Peace – your guide to relaxation and true hapiness. London: Judys Piatkus

For further information and activities: Mind Body and Spirit Club, The Open University UK – www.mbsclub.wordpress.com

http://www.mbsclub.wordpress.com/

Practical Meditation Course - Part I

Spiritual

Transcript of Practical Meditation Course - Part I