This is a self-care activity; loving oneself! Conscious relaxation. Meditation relaxation; the discovery of reaching a state of serenity, tranquility and a deeper understanding of life.


Our world is fast, fun and exciting but also challenging, trying, and demanding. These two sides of our lives produce stress, emotional reactions, anxiety, worry and anticipation. Our bodies and minds can tolerate only so much. After a while, it starts to affect our health, which for some may be unbearable, even unendurable. The reality is, as the wise old man said, all the answers are inside of us. A simple ten or fifteen minute breathing meditation can help you to reduce stress, find inner peace and balance, and have a richer appreciation for life.


Whaea Rose Pere teaches that we are spirit beings having a physical experience on earth. "He Atua He Tangata. We are both magnificently Divine and beautifully Human." Practising meditation can link us in to our Divine Higher Self which can lead to positive whakaaro, spiritual insight and maramatanga.


Those more advanced in meditation, learn to transform negative to positive, disturbed to peaceful, unhappy to happy. Transforming meditations are otherwise known as Creative Visualizations.



Meditation Exercises


Many people view meditation as a very difficult thing to learn. In reality though, we do it often without even knowing it. Have you ever watched a bird in flight, or stared up at the clouds in the sky, or maybe even found yourself watching a stream of water flow by? Daydreaming or gardening where you are fixed on one thought is a form of meditation. If you have for that moment, forgotten about the rest of the world around you, then you were in a state of meditation.


For many people, is a means of relaxation and "mental house cleaning." It allows an individual the freedom to look inside oneself and learn just who you really are. Some use it as a way of being closer to nature or God or as a doorway to the Truth inside yourself; a way of gaining wisdom.


Be sure to choose a time when you are least likely to be disturbed, not overly tired or just finished eating as these conditions may cause you to fall asleep. Try to remain conscious to some degree. If you fall asleep when you are meditating, no harm is done; you will awaken quite refreshed and rested. Unfortunately though, you may not be able to recall all the things you have experienced while meditating.


You will find from this practice that it is possible to experience inner peace and contentment just by letting go of the mind, without having to depend on external conditions. Choose a quiet place to meditate and sit in the traditional cross-legged posture or in any other position that is comfortable.


Meditation Posture


To practice meditation, one needs to have a comfortable seat and good posture with your back straight. If you are sitting on a cushion, make sure that the back of the cushion is slightly higher than the front, inclining the pelvis slightly forward. It is a good idea to become accustomed to sitting up in an upright posture otherwise you just go to sleep and lose the benefits.

  • Try to ensure that the back is straight to allow the energy to flow freely.


  • The lips and teeth are held normally where the tongue touches against the back of the upper teeth.


  • Lower the head a little forward with the chin slightly tucked in and look down with your eye lids. 


  • Keep the eyes neither open nor closed, but jsut slightly open open gazing downwards towards the end of the nose.


  • Keep your shoulders level and the elbows relaxed


A Simple Breathing Meditation


The first stage of meditation is to clear away any negative thoughts and distractions and quieten the mind. Sitting with your eyes partially closed, turn your attention to your breathing. This can be done by practising an awareness of your breathing.


As you breathe in, imagine that you are breathing in divine energy in the form of a golden sunlight and allow that light to enter your body and be absorbed right into your heart. As you breathe out, imagine breathing away all disturbing thoughts and distractions in the form of a thick black smoke.  Allow that light to move up in to the rays of the sun so that it is disintegrated and returned to the earth as a divine energy. Maintain this visualization with each inhalation breathing in evenly and naturally through the nostrils and then hold for a count of 3. Exhale slowly through the mouth and then hold again for a count of 3.


Continue to do this breathing exercise and try to become aware of the sensation of the breath as it enters and leaves the nostrils. Let go of any thoughts that come to mind and exclude anything else but this sensation of breath as this is the object of meditation.


At first, your mind will be very busy, and you might even feel that the meditation is making your mind busier; but in reality it is just becoming more aware of how busy your mind actually is. There will be a great temptation to follow the different thoughts as they arise, but try to resist this and remain focused on the sensation of the breath. If you discover that your mind has wandered and is following your thoughts, then immediately return it to the sensation of the breath. Repeat this as many times as necessary until the mind settles on the breath.


If you practice patiently in this way each day, gradually your distracting thoughts will subside and you will experience a sense of inner peace and relaxation. An example of this is when the sea is rough and sediment is stirred around so that the water becomes murky. When the wind dies down, and the murkiness gradually settles down, the water becomes clear. Similarly, when the incessant flow of our distracting thoughts is calmed through concentrating on the breath, so does our mind becomes simple and clear.


Simple relaxation exercises


This simple technique can relax and refresh you at any time.


Pay attention to your breathing and start by taking a deep breath in through your nose, hold it for the mental count of 3 and then let it all out slowly through your mouth. Repeat this over and over again until your heart beat begins to slow down and you begin to feel at rest and relaxed.  After five or so minutes of this, your breathing should automatically settle into a steady, rhythmic rate so that eventually you will hardly hear yourself breathing.


Visualize yourself in a warm golden light like sunshine shining on you. This can generate an aura which can give us a sense of security from outside influences.  Nothing which is outside of you may enter or touch you without your permission.


As you feel more comfortable with this breathing you may wish to go further in to a deeper relaxation to feel the golden light warming all of your body.


Try seeing yourself lying in the warm light of the sun.  Bring that warmth and light in to the tips of your toes, then slowly moving up into your legs, your trunk and then into your arms and fingers.   As you feel this warming feeling become aware that you are becoming more and more relaxed going deeper and deeper into a calm and quiet place.


Once you are feeling totally relaxed and at peace, you may find that thoughts and memories come to mind very easily. Just let them go so that they float right over your head and far away somewhere like a balloon would in the sky. Sometimes it is good to focus on a blank black board. If thoughts or memories come to mind again, then once again, let them go with no effort at all and go back to focusing on a blank black board. Excluding these thoughts as they attempt to enter your mind, is the most important technique of meditation. This is the time that you may experience realizations or revelations.  You may see colours or have visions, tastes or smells. This is the state of meditation where you will access the world within you, where all the answers lay just especially for you.


When you are ready, begin coming back to normal consciousness. Slowly become aware of the warm light of the sun all over you and start to reconnect your mind with the physical sensations of your body. Become aware of your breathing and the room around you. Wiggle your toes and your fingers. Do this slowly and calmly. When you are fully aware of your surroundings again, then open your eyes slowly. Enjoy the sense of calm and peace you have just created.


There are no right or wrongs in meditation. In time with regular daily practice, you will soon reach a calm and meditative state. Trying too hard to meditate or forcing yourself to meditate does not work especially if you are sick, tired, or hungry. An ideal time to meditate is when we find it difficult to deal with circumstances that leave you restless, frustrated or angry.


When the turbulence of distracting thoughts subsides and our mind becomes still, a deep happiness and contentment naturally arises from within. This feeling of contentment and well-being helps us to cope with the busyness and difficulties of daily life. Many of the problems we experience, including ill health, are caused or aggravated by stress.


It only takes a few minutes to do your meditation practice and you can do it almost anywhere. Begin by doing your rhythmic breathing and visualize a place that is calm, serene and refreshing. It is just a simple exercise and can work wonders to help you regain control in a hectic situation. Difficult situations become easier to deal with, we will naturally feel warm and well disposed towards other people, and our relationships with others will gradually improve.


Developing Psychic Powers


Meditation is also used in the development of psychic powers as it allows you to reach an altered state of consciousness. In this altered state your mind, you are more open to access the latent psychic abilities that we have all been blessed with since we were born. By practising meditation, we are more able to recognize these gifts, acknowledge them and thereafter access them more easily so that we may begin to learn how to use them.



This report was compiled from various sources:

Astral Pathways - Guidance to spiritual growth
- Damon Pike

May 1987, by Bill Witt

© 2002 - 2003

Charlotte Mildon. AIO Healing 2005



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