4 Step Meditation Plan for Lesson Two
1 Begin with one of the Breath Awareness Exercises 1, 2 or 3.
· Breathe in and out of your nose.
· Use the exercises interchangeably or one if you prefer.
2 Follow your breath for a few moments and then begin using the “I AM” mantra quietly, and inwardly.
· Use the mantra as often as needed or desired.
· Link the mantra with your breath in a way that feels natural and pleasing.
· Let the mantra become one with your breath and your rhythm.
· If your mind wanders or you become distracted, come back to the mantra.
3 “Be One with the Sublime in Your Spine” Breath Technique
· Visualize your breath traveling up the base of your spine as you inhale, coming to rest at your Third Eye – that point between your eyebrows.
· Pause, and then visualize your breath traveling back down to the base of your spine as you exhale.
· Pause – and then begin the process of journeying upward once again. Reverse once more – traveling up and down the spine for a few minutes.
· Do this technique for 5 minutes. Increase the time when you are ready. (This practice is separate from the mantra and should not be linked with it.)
4 Allow for quiet time at the conclusion of the meditation period. Sit quietly for a few moments or lie down on the floor on your back to more fully experience the fruits of the practice.
· Resist the urge to jump up and resume your activities right after your meditation practice.
· Spend some quiet moments to settle and nourish your self, and to seal in the ”juices” so to speak.
Now just practice and simply enjoy it!
NEXT
1 Begin with one of the Breath Awareness Exercises 1, 2 or 3.
· Breathe in and out of your nose.
· Use the exercises interchangeably or one if you prefer.
2 Follow your breath for a few moments and then begin using the “I AM” mantra quietly, and inwardly.
· Use the mantra as often as needed or desired.
· Link the mantra with your breath in a way that feels natural and pleasing.
· Let the mantra become one with your breath and your rhythm.
· If your mind wanders or you become distracted, come back to the mantra.
3 “Be One with the Sublime in Your Spine” Breath Technique
· Visualize your breath traveling up the base of your spine as you inhale, coming to rest at your Third Eye – that point between your eyebrows.
· Pause, and then visualize your breath traveling back down to the base of your spine as you exhale.
· Pause – and then begin the process of journeying upward once again. Reverse once more – traveling up and down the spine for a few minutes.
· Do this technique for 5 minutes. Increase the time when you are ready. (This practice is separate from the mantra and should not be linked with it.)
4 Allow for quiet time at the conclusion of the meditation period. Sit quietly for a few moments or lie down on the floor on your back to more fully experience the fruits of the practice.
· Resist the urge to jump up and resume your activities right after your meditation practice.
· Spend some quiet moments to settle and nourish your self, and to seal in the ”juices” so to speak.
Now just practice and simply enjoy it!
NEXT