Here, we will Share about Meditation – Then, we will Feel & Practice Meditations techniques that have the potential to Heal and Empower us. This will allow us to Connect Deeper to our Inner -and- Outer World.
(Scroll down – or click here for meditations techniques, illustrations & videos !)
Meditation– Focusing our Attention to one, specific Intention.
This means that Meditation can be practiced everywhere, at any time (yes, even standing up, in the middle of a crowded metro can accomplish wonders if your attention and intention are right).
So, how does one start meditating?
Well, first of all, setting an intention is primordial – and the best thing is, it can be any intention.
Meditations can be categorized into 3 different states of awareness.
1. ‘’Focused attention’’ meditations
Focusing our attention on one specific intention during our entire meditation session. This object may be our breath, a mantra (sound), a part of our body, a visualization, an external factor, … These meditations can greatly increase our will power, concentration, and much more.
2. ‘’Open observation’’ meditations
Here, we keep an open mind, and observe all aspects of our experience and senses, without judgment or attachment. All perceptions, may they be internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are observed and acknowledged for what they are, without us going deeper or reacting to them.
3. ‘’Effortless Presence’’ meditation
Simply put, this meditation is a state of Pure Being. Feeling Emptiness, -or, oppositely- Realizing that we are One with All that is. It is a feeling of non-ego, of Oneness. Pretty hard to describe, but if you achieve that state, you will understand that state of Being, of Feeling .
So, ask yourself what do you want to get out of meditation?
Would you rather Feel Energized, with a sharp and confident mind?
Or, would you rather Feel Calm, relaxed and passive to situations?
Once you know your intention, focus on it and wisely choose the appropriate meditation.
Here is a general list of intentions for different meditations:
- To Create space for our mind– Firstly, let’s ‘listen’, ’observe’ and Feel our feelings, emotions and thoughts, in a very understanding and open way. Let’s not judge, or resist anything that comes to our mind. Only when we feel that we have listened, observed and felt enough, can we shift our priority to the intention of creating space and silence for our mind, by thinking about nothing. – Stillness & Emptiness.
Note : It is normal to have thoughts emerging from times to times ! The key is to realize that our mind is not an enemy. It is our friend ! Each time a thought pops up – whether it be positive or negative – let’s understand that our mind is trying to show us what we can work on. It will continue to bring up to the surface a thought where we have a conscious or subconscious blockage at.
- To Feel– by simply feeling what we can and want to feel. I love doing this meditation intention in showers, rivers, when it’s raining or opposite, when there is pure sunshine. There is so much to Feel, as a human being ! And those feelings can come through (but are not limited to) the five basic human senses, and our creativity/imagination. Music is a great way to Feel, just like tasting is ! Yoga is worth mentioning here too, as it it a great way to feel our body.
- To Realize and Feel one of the best feelings Humans can feel (Joy, Love, Gratitude and Self-Realization)– In this intention meditation, let’s Feel Gratitude on All we have accomplished so far, what we have learned, shared, gave. Who we are, and what we are yet to create and accomplish. How everything we went through in this Life has brought us exactly to this amazing Moment. Being joyful of the person we have become.
- To connect with our Higher Self, Spirit Guides, Guardians– I personally Know that I (all of us) am always connected to my Higher Soul, and it is such a great feeling and realization. I also Know that my Spirit Guardians and Watchers are here to help me, and sometimes advise me on things to do – or not. For me, their messages and guidance comes through my intuition, which I try my best to follow. Let’s open ourselves to Higher Energies,embodying their, our Wisdom.
- To Connect with Nature Spirits and Elements– Whenever a fire is created, or whenever any elements, trees are around us,we can try and connect with it, or at least share Energy with it. The elements – Water, Earth, Fire, Air, Spirit are amazing and can be transcendental to connect with. By the simplest act of observing their flow, their Beauty, we are connecting ourselves to their attributes and virtues. Connecting and feeling the water of rivers (or the water we shower with) ; walking barefoot and feeling mother Earth, gazing at a fire, … the list goes on. All can be deeply grounding, spiritual meditations !
- To gain insight on what I am about to do –The last few months, and years, whenever I had the chance to try out something new – recently, instruments – , I try to visualize and gain insight and knowledge about how to play this instrument. I simply try to feel all of what the best instruments player knew, and try to visualize these knowings and talents as energy forms, and these energy forms entering my Energy body. And then, I play. Surprisingly, it sounds pretty good (to me at least !). As everything is Interconnected, we can connect to various & infinite energies – our mind is the only limit !
- To align the Universal patterns in my favor – Whenever I have time, especially before going out, when I know that I need to do this, to get that, etc.. I take few minutes to set my vibrations to attract what I need/want. I believe that what we seek is seeking us. Interestingly enough, a lot of the times, what I need/want comes to me in very subtle ways. This is the law of attraction at play.
- To try to ‘see’ beyond our World– For this intention, I would like to share that imagination, visualization, intuition and open-mindedness are keys. Other people call it ”out of body experience”. Please be aware to be mind and energetically protected, because what we can see, witness, experience can be a simple produce of our imagination, – or – it could be a Reality that goes beyond our comprehension.
So, get comfortable, focus on an intention you feel like, and try to remain aware of your intent.
To help you further, there are ways and tips to attain deeper awareness and concentration.
- Visualization techniques– I often do visualization meditation, and I love it so much, because I can truly feel what I am visualizing, and in all sincerity, I know that part of my visualizations (which are hard to describe with our current vocabulary) are actually what is happening to the Energy around me. We are all Powerful, in our own unique ways !
- Guided Meditation– I have experienced several guided meditation, and whilst it works well for me and others, it all depends on our personal intention, and the one of the guided meditation. If our intention on meditating is to harness Energy and feel energetic, but the one of the guided meditation is to feel relaxed and calm, then our intention might not be fulfilled.
- Breathing techniques– I used to be hypo ventilating (still sometimes doing it, when I am not aware enough) which means shallow/low- breathing. To be honest, I came into conclusion that the way we breath, impacts our overall mood, thoughts, reactions – and the amount of Energy we can intake and release.
For feeling peace and calm, long and deep breaths are advised.
For energizing our self, fast and active breaths are advised. By Knowing our body and mind, we will know what feels good and right for us !
- Reciting mantras– I have been practicing with Mantras, such as Aum – or even – Om Ma Ni Pad Me Hum, and these basic yet powerful sounds create unique and specific vibrations that can shift us in an optimal state of mind. But still, most of the times I prefer pure nature sounds or silence.
- Focusing on one object/point– For some, this techniques helps a lot. Staring peacefully at a candle flame, for example, can be truly hypnotizing. But still, most of meditations intentions work better with eyes closed.
- Fasting– Personally, meditating while fasting always proves to be in our advantage. As less energy is spent on digesting (which is more than we may think), we are able to deepen our focus.
- With the right Hertz, Music, Tune– Higher resonance hertz (from 432hz onward) can be to be a great help in focusing our attention to intention (more spiritual). All tones 432hz and below are more to ground ourselves (which is essential too).
- In the right place with the right Energy –I find it particularly easier to meditate in a natural space, sitting next to an old tree, under the sun (or moon), & while holding crystals. Some places (for e.g an underground cave that was used for ill people during the war) can be less fitted energetically-wise than other places (for e.g in pure Nature, with vegetation and animals striving in Harmony). But once again, we are all unique, so let’s know what suits us best !
Few out of countless benefits of meditation :
- Harmonizing all aspects of self (mental, physical, spiritual) thus alleviating stress, and promoting well-being.
- Enhances Awareness of Self, World & All Things
- Amplifies cognitive functions, such as focus, problem-solving etc
Here, let’s share – Ancient and Modern -, energetically powerful meditation practices that have been practiced throughout our World, since thousands of years, – and- some that have been developed in recent times.
1 Minute Meditation (To do Now ! 😉 )
Let’s Take deep, rejuvenating Breaths.
- Breathing In through our Nose,
- Breathing out through our Mouth.
- Breathing In Feeling our lungs expanding,
- Breathing Out all unwanted Energies.
- Breathing in Love, Light, Joy,
- Breathing Out all tensions, Releasing us.
- Breathing in Feeling Alive and Awake,
- Breathing Out Feeling Peace and Gratitude.
Now, Be. Simply Feel, without expectations. At each breath you take, you will Feel more and more at Peace.
Pranayama – Breathing Meditation
There are many breathing techniques, that can lead to different states of awareness. Here, I will only explain one of them (out of many more that are in the post ” Breathing-Pranayama ‘‘)
One of the simplest and most commonly taught is the 4-4-4-4.
Basically, let’s breathe in for 4 seconds,, hold for 4 seconds, breathe out for 4 seconds, and hold empty for 4 seconds.
Tips : Let’s Breathe through our nose, and fill our abdomen with air (instead of our chest only). Let’s repeat for a few cycles, until feels right.
We can create our own cycles, such as 6-0-6-0, etc… Ultimately, only us, individually, know what feels right and good for us 🙂
Benefits : Balances our overall mood, regenerates our cells, our body, increases our focus and willpower. And the amazing thing is, it can be done anywhere, at any time.
There are many more Breathing Meditations, with different intentions and results.
The intention of Trataka is to focus one of our predominant sense, our eyesight to one point or object.
You can choose to focus your gaze into any point, but from my knowings, the best are :
Candle Flame / Fire – our palm – our Third Eye in the Mirror – Someone’s eye – Mountain Peak – Tree/Flower/Plant – Crystal – Star – Mandala / Sacred Geometry Symbol – many more, use what you know is best.
*Let’s sit comfortably, spine erect.
*Let’s focus our eyesight to this energetic point.
*Let’s try to remain our eyes open, without blinking.
*Whenever tears forms, let’s allow ourselves to blink.
*Whenever feels right (between 5-99 +minutes), let’s close our eyes, bring our energy and attention to our Ajna Chakra (Third Eye, in between eyebrows) and Visualize this energetic object we have been gazing at.
*Now, let’s repeat the process till we feel like.
Enhances Focus, Intuition, Spiritual Insights & Willpower
Enhances various (most of the time dormant) psychic abilities
Producing/releasing tears has countless health benefits.
Ho’Oponopono Meditation (+variation)
Words are energy, vibrations. Words have the power to reach the deepest part of our minds : our subconscious. Words also have the power to affect living beings, our environment, as well as the furthest stars.
Wholeheartedly say to our self : Sorry, Forgive me, Thank you, I Love You.
– Variation –
Our Intention is to Express and Feel five great healing forces.
*Repentance – taking responsibility of our reality and expressing : I’m Sorry
*Forgiveness – asking for forgiveness : Forgive Me
*Respect – respecting all : I Respect
*Gratitude – Expressing our Gratitude for All : Thank You
*Love – Expressing our Love for All : I Love You
Let’s still ourselves in a comfortable position,
Feel wholeheartedly, and repeat these magical words :
(Repentance) – I’m Sorry
(Forgiveness) – I Forgive You, I Forgive Me, I Forgive All.
(Respect) – I Respect You, I Respect Me, I Respect All.
(Love) – I Love You, I Love Me, I Love All
(Gratitude) – I Thank you, I Thank Me, I Thank All.
By expressing (out loud or silently) these powerful words, we are mentally, physically and spiritually creating vibrations that allow positive changes to happen within all aspects of Self.
Let’s Repeat these words till we Feel like.
Benefits : During all our Life, many times we blocked ourselves from expressing what we wanted/needed to say. By doing Ho’Oponopono meditation, expressing those words, we are rewiring our brains and liberating conscious and subconscious blockages that we formed.
As All is Energy, All is interconnected. Healing aspects of our selves is healing the whole of Existence.
Young Self Energy Meditation (PAST TIME)
The intention of this meditation is to reconnect with our younger self, and express as of the present Moment our Feelings.
In our physical realm, time is linear – but – energetically, time is an illusion, and all is ever present, inter-connected.
*Let’s still ourselves in a comfortable position,
*Think, Visualize our self vividly when we were younger (around 3-7 years old – it can help to look at a younger picture of self-).
*Let’s hold in our mind that image, picture of our younger self.
*Now, let’s bring our present self in the picture. Visualize our self at the first or third person, which is the most comfortable.
*While thinking and Feeling all of what we’ve learned & experienced in this life at that Present Moment, let’s move towards our younger self, let’s open our Hearts, arms, -and- Hug our younger Self with infinite Gratitude, Compassion, Love, and Wisdom.
*Let’s whisper to our younger self what we want to. Let’s share that everything is going to be okay. That we are going to Learn, Feel pleasant as well as painful experiences. But that no matter what, we will continue on living and feeling Life and constantly evolve along the Way.
*Transfer Energy to our younger self, and at the same time, Feel Energy rushing and flowing through us at the Present Moment.
When the time is right, think of both of you merging as One, and when it feels right, bring awareness back to the Present Reality.
*Energetic intentional Connection to our younger self.
*Energetic Expression of what we have deep inside us.
*Healing our past heals our Present.
Old Self Energy Meditation (FUTURE TIME)
Ideal Feelings Meditation
Know what are your favorite feelings to feel.
Majority of us, will most likely prefer to Feel : Joyous, Grateful, Wonder, Successful, Peaceful, Energetic, Realizative, Loved, Powerful, Confident, Liberated, Mesmerized, Transcendental.
Well, we can realize that we can Feel all that we want to Feel. Thanks to our intention, thoughts and willpower. That is the beauty of being Human ! Being able to consciously choose what we want to Feel.
So, you may say, how can I feel all these wonderful feelings?
Well, the answer is – Creativity. Imagination. Intention. Meditation.
Make yourself comfortable, and be open-minded to create with your creativity and imagination, an inner-reality where you could Feel one, or several of these feelings.
How does Love Feel like? What is Love? Personally, I would say it is an energy that permeates all of our Existence. It is an Energy that we have. That composes us. An Inner as well as Outer Energy that we can learn to Create, Share, Feel.
So, make yourself comfortable and Feel your Heart. Feel a wellness Energy expanding from it, entering it. Be open, allow that Energy to flow and radiate within you.
Imagine yourself, surrounded by your family, closes friends, strangers, animals. Imagine them coming in a loving, forgiving, caring, peaceful way towards you. Allow yourself to hug them, allow them to hug you. Feel loved. Feel cherished. Give. Receive. Share this Love Energy.
To further enhance the feelings of Heart openness, we can place our hands at our Heart area, Feel it beating. Let’s be Grateful of it working endlessly in order to keep us alive.
This, is just one example out of infinities of ways, to Feel a feeling.
Your imagination has no boundaries, so Feel free to create and imagine all that you want, so that you can achieve your ultimate goal – Feeling all that you want to Feel.
I would love to add that, as human beings, we can also allow ourselves to Feel ‘’negative’’ feelings, such as anger, sadness, exhaustion, etc.
It is perfectly human to Feel all that we can feel as humans, so let’s not resist, but allow to Be and Feel Human.
I realize, a lot of us -even me- store anger or negative emotions into us. For conscious or unconscious reasons, we did not express, release them when we had the opportunity to. So, an amazing meditation I advice us it :
Lower Emotion Release Active Meditation:
The intention here will be to release excess lower, negative feelings that we have stored in us for various reasons.
Release through sound :
Here, talk to yourself : Feel the low vibration feeling -sadness, anger,…- Acknowledge it, and talk to it. Say that you understand why you are sad, angry , but that you do not want to Feel that way anymore, and that you love yourself too much to carry it on. Consciously release this emotion with the help of your breath, exhale sights, -loud or not- up to you
Scream it out : Shouting can be a very powerful tool to voice out our feelings, and of course, to release them. Ideally, do not release them onto living beings, as they will definitely get affected by it. Ideally, do it underwater. In a lake, river, or even your bathtub -trust me, water will contain the sounds- ! Other solutions will be to do it on top of a hill, on top of a building, where you know no one, less people will hear you – and, visualize your lower feelings gather in a ball at some part of your body. Now, Shout. SCREAM ! Feel this ball of unwanted energy leaving you, getting released through emptiness. Tip : you know the capacity and limits of your vocal chords. Use them, but do not strain them too much ! Whenever you feel lighter, cleansed, it is time to sit comfortable and to re-gather positive, universal energies to fill-up your now purified energy body. Fill it with colors, all the elements, loving feelings – you choose !
*Makes us Realize and practice the fact that we are in control of our feelings
*Improves focus and overall well being.
*Release unwanted energies.
Bandha meditation – Body locks:
For this meditation, the intention is to contain our energy flow within our middle body (from pelvis to throat). For that to happen, we must contract and position ourselves so that muscles, entry and exit points of energy are ”locked”.
So, let’s sit comfortably, and focus our awareness to the next three areas of our body :
Mula Bandha – Root Lock – contracting our perineum -the area between our anus and reproductive organs- in order to redirect energy to flow upwards. (In other words, it prevents apana from escaping lower body and draws it up our body to unite with prana).
Uddiyana Bandha – Abdominal Lock – Exhale all air out, while pulling our belly back towards our spine, thus contracting our abdomen into our ribcage.(This forces our prana to flow up the shushumna nadi).
Jalandhara Bandha – Chin Lock – While pressing our chin firmly to our chest, let’s inhale deeply and hold our breath. (this prevents prana from escaping our upper body).
Maha Bandha – All three bandhas combined.
Benefits : Regeneration of Physical (cells, organs, muscles) as well as Energy (chakras, nadis, meridians) Body through contained Flow of vital Life Energy.
Ajapa Meditation (Soham Dharana)
– Meditation on the natural sound of our Breath –
Sah : He Aham : I
Soham : He I am – I am He (‘’He’’ here represents the Supreme Power, Ultimate Reality, All of Existence – God)
The Soham Mantra is a natural mantra because it is part of our Nature. It is what makes us alive. This is called the universal mantra since it’s vibration is part of our breath, and everybody breathes.
Soooooo : Sound of our inhale Hummmm : Sound of our exhalation
While naturally inhaling *Soooooo* let’s remind/know/feel ourselves as I, our Ego, Our Person in this Life.
Then, while naturally exhaling, let’s remember, realize and Feel ourselves as Infinite, Eternal as God.
Repeat until we Feel Complete.
*Stillness of mind
*Feeling, Connecting our True Nature
*Awareness on breath, balancing of Ego and Divinity
The word Mudra is Sanskrit, and means “gestures,” “seal.” They affect the flow of energy in our body – balancing, redirecting, amplifying energy, as well as unblocking energy centers.
Many traditions and cultures believe that an imbalance or blockage of any of our 5 elements are the roots of diseases – thus, the balance of 5 of our innate elements are also our cure and key to optimal well being.
As we are electro-magnetic beings, when we connect different parts of our body (in this case, fingers) in specific ways, it allows our body to unblock and balance the flow of energy within us.
There are many existing Mudras, here we will practice one of them :
Hridaya Mudra :
Let’s connect our index fingers to the base of our thumbs. Then, we join the tips of our middle and ring fingers to the tips of our thumbs while straightening our pinky fingers.
The middle and ring fingers are directly related to the nadis (subtle channels), that are connected to Our Heart. By connecting them with our thumbs, our energy flow is directed toward our Heart. This harmonizes, energizes our Heart, unblocking blockages and thus helping to prevent/heal Heart problems, whether they be physical, emotional, spiritual.
On top of that, as our Heart emanates strong electro-magnetism, it affects our Inner and Outer World for the greatest.
While hugging someone, a teddy bear, a pillow, a tree, anything comfortable and energetic, try to Feel Love and Gratitude.
Naturally, you will release ‘ wellness’ hormones such as oxytocin, serotonin, dopamine.
Breathe, focus your awareness on your Heart area, Feel it expanding with Love and all the positive feelings possible.
Present, Now Meditation
This meditation can be done anywhere, in any position.
Ideally, sit in a comfortable position and close your eyes.
Take a moment to Feel. To Be.
Notice your five senses.
Taste. Physical sensation. Sounds. Odour. Emptiness through your closed eyes.
Your breath. Each breaths.
Notice whatever is being experienced in the Now. Thoughts. Feelings.
Observe what your mind wanders to.
Become aware of the tendencies of your mind.
Keep coming back to simply Being.
Benefits : increases willpower, enhances self-awareness, thoughts patterns.—
Chakra Balancing Meditation
Know the chakras specificities, and let’s use them to rebalance our Energy Body.
For this meditation, sit in a comfortable position, and Feel each of the chakras, one by one. Breathe into them, put your awareness into each chakra.
Depending on your intention :
- Feel Self, Earth Energy ascending to your Spirit : Spirit.
Start by your Root – going upwards to your Crown.
- Feel Spirit Energy descending to your Self, to Earth : Grounding.
Start by your Crown and descend Energy to your Root.
While meditating, focus your awareness on the location, visualize the chakra color entering and harmonizing the energetic chakra center. If you feel like, chant the sound mantra at the same time.
Muladara – Root Chakra – survival, primal needs, grounding.
Location : between the anus and genitals, at the base of our spine.
sound : LAM Color : Red
Swadhisthana – Sacral Chakra : creativity, development of self, nurture, love & sweetness.
Location : lower abdomen, between navel and genitals.
Sound : VAM Color : Orange
Manipura – Solar Plexus Chakra : manages organs, digestive process, personal power, balance.
Location : around the belly button.
Sound : RAM Color : Yellow
Anahata – Heart Chakra : Love, compassion, understanding, relationships, oneness and synchronization with Universe.
Location : Center of the chest, Heart.
Sound : YAM Color : Green
Vishuddha – Throat Chakra : communication, self-expression, Higher wisdom.
Location : throat area
Sound : Ham Color : Light Blue
Ajna – Third Eye Chakra : perception, self-realization, disolve and understand dualities.
Location : above and between eyebrows.
Sound : OM Color : Indigo
Sahasrara – Crown Chakra : Spirituality, Connection to Divine.
Location : Top/Atop our head.
Sound : Ng (Breathing Sound) Color : Purple/White
After having balanced all your chakras, visualize your aura as multicolor, full of light and energy, and breath so that with each breath, all your chakras interconnect. Feel your Energy.
If you wish to go deeper into that meditation, integrate Positive Suggestions, Hold specific Crystals, Form Mudras and Asanas while balancing each of your chakras.
Cleansing of Nadis, Energy centers, Chakras.
Harmonizing and Enhancing all Energetic centers, Chakras.
Increases Willpower, Energy you can absorb and emanate.
Connection to Spirit / Higher-Self Meditation
Firstly, What/Who is your Higher Spirit? To put it simply, it is the Energy that animates your body, your Ego. In Essence, it is the True, Eternal and Infinite You ! The You as Divine Energy, as the Energy that embodies many physical, dying bodies. Connecting to the True You, connects to an Infinite Energy, connects you to All Lives and Wisdom you can Imagine.
So, make yourself comfortable, close your eyes and put your Love, Focus and Energy into the intention of Connecting to you, to your Soul.
Imagine/Visualize a growing ball of light at your 10th Chakra (around 1 meter above your crown), expanding, filling the environment, the Universe, all of Existence.
Visualize a Spiritual Chord that attaches your Energetic Body, to that Ball of Infinity, of your Soul.
Just Be, Feel a Sensation of Spirituality overtaking your senses.
Higher Beings/Teachers/Guides Meditation
Also known as Guru Yoga, this meditation’s intention is to invoke, awaken, enhance and embody the supreme qualities of Highly respected Beings -(Buddha, Jesus, Gandhi, Muhammad, Shiva, – whomever you feel inspires and gives you wisdom) – those qualities (Love, Acceptance, Humbleness, Wisdom, Gratitude, Compassion,Understanding, Self-Realization, Balance, Peace, …), that are available to all beings, and that, are already within us.
Let’s position ourselves comfortably, close our eyes, breathe optimally, and whenever we are ready, let’s imagine, picture that Higher Supreme Being/Guide/Teacher looking at us with Love. If no clear image form, it’s okay, let’s imagine and visualize an energy form, whichever color appears. Let’s Feel and visualize the connection between both. All we have to do is to be open, feel and maintain that connection, that nourishes and enhances our Energy and higher virtues.
Whenever ready to move to the next step, let’s Realize that there is no separation. Both are One, Same. Let’s merge Together, uniting Energy, until one beautiful, Energy remains. Feel your Heart and Energy centers opening, harmonizing, and for a few moments, embody this energy. Then, let’s focus back to our physical reality.
Realization and Feeling that all virtues are already within us.
Awakening, Enhancing those higher vibrating virtues within us.
Connection to Higher Energies, Surge and Balance of our Energy.
- Osho Dynamic Meditation
For this meditation, be ready to go ‘crazy’, to be Free to express yourself in all ways. Ideally, you should do it in a place that allows for noise to be created.
Osho Dynamic Meditation
“This is a meditation in which you have to be continuously alert, conscious, aware, whatsoever you do. The first step, breathing; the second step, catharsis; the third step, the mantra, ‘Hoo.’
Remain a witness. Don’t get lost. It is easy to get lost. While you are breathing you can forget; you can become one with the breathing so much that you can forget the witness. But then you miss the point. Breathe as fast, as deep as possible, bring your total energy to it, but still remain a witness. Observe what is happening as if you are just a spectator, as if the whole thing is happening to somebody else, as if the whole thing is happening in the body and the consciousness is just centered and looking. This witnessing has to be carried in all the three steps. And when everything stops, and in the fourth step you have become completely inactive, frozen, then this alertness will come to its peak.” Osho
The meditation lasts around one hour and has five stages. Remain your eyes closed during the entire meditation. If possible, wear a blindfold.
First Stage: around 10 minutes
Breathe chaotically through your nostrils,as deep, fast, intense as possible. Your breath should fill all your body, all your lungs. Become your breath. Feel your Energy building up. If necessary, do slight natural movements, but keep your energy centered within yourself.
Second Stage: around 10 minutes
Express All of Your Energy ! Let go of everything that needs to go. Be in a Trance without any limits. Punch, Cry, Scream, Shout,, Jump, Kick, Shake, Laugh, Dance, Sing ! Do and Express what you Feel like, Throw yourself around. Hold nothing back; keep your whole body moving. Be Free to be ‘’mad, crazy’’ consciously.
Third Stage: around 10 minutes
Raise your arms above your head and jump up and down shouting the mantra, “Hoo! Hoo! Hoo!” as deeply as possible. Each time you land, on the flats of your feet, let the vibration enter deeply into your sex center (all pelvis, psoas, sexual organs area). Use all your Energy; exhaust yourself completely.
Fourth Stage: around 15 minutes
Stay Immobile. Still Yourself in whatever position. Remain like a statue. Feel. Be a witness to everything that is happening within.
Fifth Stage: 15 minutes
Express slowly, roughly, you choose ! The intention is to Feel what you want to Feel. Joy? Energetic? Aliveness? Craziness? All up to you.
Improvised Dynamic Meditation
Create a Playlist of your favorite musics.
Ideally, music to dance hard to.
Dance to the flow of your Life, and mix your Life’s flow to the flow of the music. Dance, Express, Move. After each 2 music (around 10mins) Relax, stand still and simply Feel yourself. Feel Your Body parts vibrating.
After 2/3 rounds (depending on you) of dancing and standing still, sit/lie down and Feel even deeper your Energy, your Body.
2. Improvised Dynamic Meditation :
Create a Playlist of your favorite musics.
Ideally, music to dance hard to.
Dance to the flow of your Life, and mix your Life’s flow to the flow of the music. Dance, Express, Move. After each 2 music (10mins) Relax, stand still and simply Feel yourself. Your Body parts vibrating.
After 2/3 rounds (depending on you) of dancing and standing still, sit/lie down and Feel even deeper your Energy, your Body.
Holding on to Anger, to Bad Thoughts and Energy towards one or several person literally blocks our Energy Flow.
Close your eyes, and visualize the person you can and will Forgive right in front of you, with an energetic chord that link both of you.
Express out loud or within, to that person:
I am Pure and Innocent.
You are Spirit
And you are released
From What I Projected on you
Visualize the chord that linked both of you detaching, feel all negative emotions dissipate.
Mantra is a Sanskrit word derived from two roots: man (meaning “mind” or “to think”) and trai meaning to “free from”. Therefore, mantras are energies that have the potential to heal, empower, transform our minds. They are sacred in nature and carry intentions (depending on us).
Everything in our physical Existence is vibrating.
Sound patterns/vibrations affect for great or ill surrounding vibrations, thus impacting all structures and energies within us (whether it be physical, mental or spiritual).
By listening, creating, sharing, embodying mantras, we are able to intentionally control the outcome, goals we desire.
A mantra can be recited; or listened to. When chanting/listening a mantra (mentally or verbally), elements such as speed, pitch, intentions do affect our body and mind differently (Repeating our mantra fast produces gamma waves (energizing) in the brain. Repeating it slowly produces theta waves (relaxing). )
Attached here, is a compilation/creation/combination of spiritual sounds with different mantras, as well as created mantras. Some are sounds that do not mean anything in our current World Languages, but which are created through intuition, simple expression of Spirit. Just like any other vibrations, they can bring transcendence.
Creation of Personal Mantra
Let’s create a mantra – It can be a word that we invent, that exists or a short sentence – as long as it resonates with our intention.
- The meaning/intention is the most important. Let’s choose a word/sentence that represents something we want to create/develop/connect/feel. It could be love, compassion, power, peace, freedom, self-realization, courage, etc.
- The sound of the word needs to resonate with us.So, let’s repeat this mantra and feel if it helps us to get closer to our intention.
Once chosen/created, it is up to you to build this mantra energetically, with the power of vibrations, intention.
Collective, Spiritual Mantras
Each mantra has its own “energy”, that became empowered through other humans reciting, building energy into it. Hence, it is wise to connect to a traditional mantra (using the same language, replicating the same sounds/vibrations) – that has been used by spiritual seekers for millennia, – for and with – the right intentions. Let’s be sure to know the translation and intention ! Ultimately, we will be able to feel the ones that uplift us towards our personal and collective intentions.
Om Shanti Shanti Shanti : Om, for – the Sound of Existence -followed by three Shanti, for – peace of mind, peace of body, and peace of speech. This Mantra is to embody and share Peace.
Hare Krishna, Hare Krishna, Krishna Krishna, Hare Hare
Hare Rama, Hare Rama, Rama Rama, Hare Hare :
This mantra has the intention to respect and implore three main deities Energies (Vishnu, Shakti, Krishna). There are many interprations and intentions for this mantra, one of them are : “Oh, Supreme Energies, I respect you and please engage me in your service.” Also, one of the intentions is to embody and Realize these Supreme Energies that are within and around all of Us.
Sarvam khalvidam Brahman (“All is Brahman(Consciousness)”). The main intention in the mantra is to achieve Self-God Realization and to See this One Energy within all of Existence. This can make us Realize deeper the Truth that all existing energy have within them the same Oneness Energy. We are all animated by the same Energy, thus interconnected beyond comprehension !
Asato Ma, Sadgamaya – Tamaso Ma, Jyotir Gamaya -Mrityormaa Amritam Gamaya –From Delusion, Lead me to Truth – From Darkness, Lead me to Light, – From Death, Lead me to Immortality.
Om Ma Ni Pad Me Hum :
“The jewel is in the lotus,” or “Praise to the jewel in the lotus.” There are many interpretations to that. One is that physically,we are that ever unfolding, growing, transforming Lotus. But, inside that Lotus, resides the Jewel, the Pure Consciousness, Pure Energy that we, ultimately, are.
The main intentions are to embody Compassion and Purity. So, these 6 syllables are used to Purify all aspects of our body, speech and mind.
|Connection, Awakening, Enhancement to All Existence – Purifies Egoistic Pride|
|Ma||Connection, Awakening, Enhancement to our Pure Ethical Behavior – Purifies Egoistic Jealousy|
|Ni||Connection, Awakening, Enhancement of our Patience – Purifies Egoistic desires|
|Pad||Connection, Awakening, Enhancement of our Perseverance – purifies : ignorance / prejudice|
|Me||Connection, Awakening, Enhancement of Concentration and Sharing attributes – purifies : Egoic Possessiveness|
|Hum —–||Connection, Awakening, Enhancement of our Wisdom – purifies : aggression / hatred|
Do Re Mi Fa Sol La Do –
Each, represents a different vibration, tonality, frequency. Let’s Feel them and balance ourselves thanks to their vibrations !
Finally, the more we focusing Energy to our mantra, the more it is empowered, energized. Eventually, it will be the most dominant sound and intention in our mind, directing us consciously, unconsciously, physically, mentally, spiritually towards our intention – until one day, this intention becomes part of our Reality.
Aum Chanting Meditation
Om represents the Vibration of Existence, the Eternal and Infinite sound.
Let’s position ourselves in a comfortable position, eyes closed, and repeat and chant the Aum Mantra as long as we Feel like.
One cycle of Aum Chanting lasts 6-11 seconds.
A : 1-2 seconds. Opened Lips. Linked to our Physical plane.
U : 2-3 seconds. Half-opened Lips. Linked to the Mental and Astral planes.
M : 3-6 seconds. Closed Lips. Linked to Spiritual, Ethereal plane.
Variation : Create the sound EEEEEM (with a higher pitch, while focusing on your chest, Heart Chakra) and to go even higher, YYYYYM (while focusing your energy and attention to your crown chakra, brain area using your vocal chords to create a high pitch sound.)
Vibration that cleanses & rejuvenates body, mind, cells, energy centers.
Improves concentration, memory & understanding capacity.
Amplifies intentions and energies we emanate.
Relaxes and/or energizes physically, emotionally, mentally.
Charges and cleanses surrounding energies, atmosphere.
Clears vocals chords and energy blockages.
Kirtans. Chanting Meditation
There are many other chants, folklore, spiritual sounds & vibrations that can connect us deeper to Life Energies. Find the one that fills your Heart, that brings you ideal feelings and emotions !
One of my personal favorite : Shiva Shambo, Om Namah Shivaya
Visualization Meditation :
*Grounding : Sing Yee Earth
*Infinite Loop between Earth and Spirit
*Connection to All : Lisa
Healing Past Meditation
Think back of a moment when you felt pain. Whether be it physical or emotional. Re-live this moment fully. Experience it, do not resist it. Then, when you know you have felt it enough and it is time to move on, – Feel yourself as of now. While meditating with the intention to Heal your past trauma, focus on your Heart energy expanding, growing, bursting with acceptance, understanding, and love. Radiate your Heart energy to the past moment you had pain. If you have a strong visualization power, you can even go beyond, and ad your present self to the past painful moment, and Heal yourself. Touch your past self with the intention of healing and letting go of that pain.
Qi Gong – Moving Qi Meditation :
Mindful Body Meditation
Awareness goes to feeling all of our Body.
When feeling stressed (majority of humans, on a daily basis), our blood flow prioritizes muscles for the fight and flight natural response. Thus, our vital organs receive less blood flow, less oxygen, less energy.
The solution is to restore our self by shifting into a meditative state, a peace mind feeling, that will restore a natural optimal blood flow to all our vital organs and tissues. The result of that is proper oxygen, nutrition, removal of waste & toxins, and creation/enhancement of healthy cells and immune system.
So, make yourself comfortable, bring your awareness into Feeling Peace, Calm, Serene, and Feel all your muscles relax one by one.
Ideally, -but reverse is amazing too- start by focusing on your feet. Relax all muscles, go up to your calf muscles, upper legs, sexual organs, pelvis, stomach, back, chest, shoulder blades, throat, neck, head, upper arms, elbows, hands.
When you Feel that all your muscles are relaxed, shift your awareness to your vital organs – brain, heart, kidneys, … Feel the healing vibration within you.
Hypnosis Subconscious Empowerment Meditation
Create suggestions you wish you had/were.
Self-Unleashing Sounds, Syllables, Natural Unknown Words Meditation
Express sounds, syllables without thinking about it
Shakti Meets Shiva Anahata Meditation
Awakening, Activating our Sexual Energy (Shakti, at Muladara, Root chakra). Awakening, Activating our Spiritual Energy (Shiva, at Sahasrara, Crown Chakra). Then, Connecting both at our Heart Center, Anahata.
Future Visualization/ Best Possible Self Meditation
Visualize all that you want to Have, Experience, Be.
Brainwave States Meditation
Here, the intention is to allow our brain to Feel, Shift and Benefit from the 5 different states of brainwaves. Make yourself comfortably, and allow your Brain to Experience and Harmonize itself through sound vibration.
Sound Healing Meditation
Here, we once again go into the power of sounds (or should I say, the power of sounds goes within us 🙂 ). Allow the vibrations to Harmonize all aspects of yourself, from your smallest billions of atoms, to your subtle Energy. Feel, Let Sound Heal You.
Yogic, Psychic Sleep that allows us to rest, energize ourselves deeply within a few hours.
It enhances our cognitive functions, relaxes our mind, awakens creativity and personal power & healing. Balances Mind & Body. Relieves stress and tension (physical, emotionnal, spiritual). Heals & Empowers us consciously & subconsciously.
- Lie in Shavasana – corpse pose, back on ground, straight and comfortable.
- Body scan : let’s relax, all our muscles, joints, organs, body parts,
- Harmonize and relax our breath, mind, auric body & energy centers.
- First set of Sankalpa (personal healing & empowering suggestions) . I am ”Affirmations”
- Visualization : Visualize energy, symbols Mandalas, your ideal Life
- Feeling feelings and emotions – opposite sensations heat and cold, love and hate, – or – simply, your favorite feelings (Gratitude, Love, Euphoria, …)
- Second set of Sankalpa (personal healing & empowering suggestions)
- Return to external awareness, let your body and mink sink deeper into a state of rest, and allow yourself to Be, to Feel, to Rest.
For sankalpa, repeat and Feel the suggestions wholeheartedly, sincerely, confidently, with determination and beliefs.
I am Beautiful, Energetic, Free, a Sunshine for myself and the WOrld.
I am master of my Energy, Feelings, thoughts, emotions & reactions.
I am Connected to Existence, and attract all that I want and need.
I am happy and grateful of Life.
I inspire, bring out the best of myself and our World.
I am Alive, I am the creator of my Reality, I am God.
Sorry, Forgive Me, Please, I Love You, Thank You.
Organs Sounds Meditation
The elements are:
- organ: lungs
- sound: SSSS
- season: fall
- organ: kidneys
- sound: CHOOO
- season: winter
- organ: liver
- sound: SHHH
- season: spring
- organ: heart
- sound: HAAHHHH
- season: summer
- organ: spleen
- sound: WHOOOO
- season: late summer
The summary is that, each and All of us are unique, and have our own preferences and own intentions. So, I suggest you go with what you feel like the most. There is no right or wrong way -but- but there are more efficient ways than others, to achieve what you want.
Use your infinite imagination and creativity, and Feel All that you want to Feel 🙂
I truly hope that you Learned from this article !
Wishing that your truest dreams come into Reality,
P.S : Write me, if you think you need, want more information (or if you think there could be more information about this topic !)