6 Step Meditation Plan for Lesson Three
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 of them if you prefer.
2 Inner Gaze Technique - Focusing on the Third Eye·
Link this technique with one part of your meditation initially, such as the “I AM” mantra.
· Continue practicing until you can sustain your gaze on the Third Eye for the entire meditation.
3 Align with the Sublime Technique·
Bring the tip of your tongue to the roof of your mouth.
· Link the technique with the “I AM” Mantra.
· Link the technique with the “Commune with the Sublime in Your Spine” technique after you are comfortable with the practice.
· Practice the technique whenever you are drawn to it.
4 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.
5 “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 back 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.
6 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 your 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!
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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 of them if you prefer.
2 Inner Gaze Technique - Focusing on the Third Eye·
Link this technique with one part of your meditation initially, such as the “I AM” mantra.
· Continue practicing until you can sustain your gaze on the Third Eye for the entire meditation.
3 Align with the Sublime Technique·
Bring the tip of your tongue to the roof of your mouth.
· Link the technique with the “I AM” Mantra.
· Link the technique with the “Commune with the Sublime in Your Spine” technique after you are comfortable with the practice.
· Practice the technique whenever you are drawn to it.
4 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.
5 “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 back 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.
6 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 your 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