MEDITATION & HEALING EVENINGS : MEDITATIONS

Ideas for Meditation

  All these meditations have been shared at the Meditation and Healing Evenings

you are welcome to print off and try for yourself

- we would love to hear any comments of your experience with them -

 The Meditation Experience - download here

an article covering setting meditation space, centering yourself, brain activity during meditation and closing the session

Anchored - Grounding

Trees and humans are held on the earth by the mysterious action of gravity.  This is a 'good thing' as it keeps us within the protective shield of the earth's atmosphere.  And we need that to survive, for we are basically children of the air.  Humans exist through the constant flow of breath in our bodies.  If we floated off into outer space, with no oxygen tank on our backs, we would die.  Yet we are also on a planet held by gravity in our spiralling galaxy, which is part of the unimaginable Universe.  During meditation and ceremony we ensure our firm connection between these two, earth and the cosmos.  We stop physically moving through the atmosphere and become anchored, like a boat in safe harbour, at one place.

To bring this state into conscious awareness we may start by 'grounding' ourselves.  We imagine a thread going from the base of our spines into the earth, through the many layers of the earth, to the centre.  Here the thread anchors us.  Then from the top of our heads we imagine a cord linking us through the many layers of the blue sky above our heads to the centre of the Universe.  Here the thread anchors us.

Looking in the Mirror

At the Christmas 2009 Meditation we looked into the face of Baby Jesus and saw ourselves, connecting to our own Inner Child.  On Christmas day this verse was shared with me - you may like to use this as a meditation.

When you get what you want in your struggle for self, And the world makes you King for a day,

Just go to the mirror and look at yourself, and see what that face has to say.

For it isn't your father, or mother or wife, Who judgement upon you must pass,

The fellow whose verdict counts most in your life Is the one staring back from the glass.

Some people may think you a straight shooting chum And call you a wonderful guy,

But the man in the glass says your only a bum If you can't look him straight in the eye.

He's the fellow to please, never mind all the rest,For he's with you right up to the end,

And you've passed your most dangerous, difficult test,  If the man in the glass is your friend.

You may fool the whole world down the pathway of life, And get pats on your back as you pass,

But your final reward will be heartache and tears, If you've cheated the man in the glass. 

An Evening in the Woodland

Seven steps left, pause, seven steps right, change, seven steps repeated, the rhythm builds, someone sways... we break the growing energy and move forward, touching the tree in the centre of our circle.  We are dancing for a departed one, the funeral is tomorrow.  He was a big man, who led circle dances.  We pay homage to him now in a woodland he knew well.  The moment of opportunity had arrived for him.  He held a vision, a project for fulfilment, the culmination of his path.  And he was diagnosed with cancer.  His life and plans slipped from his grasp and two years later he is dead.  In these times of change a message... if you have a dream, wake up, don't procrastinate, do it.

We are at our Monday night meditation with blue skies and sun dipping into the west.  To alter our state of consciousness we tell our neural pathways to behave unexpectedly.  We ignore learnt behaviour and walk in a circle, placing our feet on the ground, toe heel, toe heel, rather than the western way of heel toe.  At the edge of the woodland we share lavender from the Burren.  The scent, touch, sight, awakens our senses, our awareness of our meditation walk.  In day to day life we tend to walk in a haze of detachment from our surroundings - 'have i got change for the car park?', 'shall we have beans on toast tonight?'.  So in this meditation we become totally aware of everything around us.  There are many energies and beings, seen and unseen, in the wood.  Sunlight dapples the tree trunks, dead leaves scrunch under foot, the path is muddy here and dry there, the roar of the waterfall from the lake outlet echoes amongst the branches, and a pigeon calls.

Along the path are many broken sticks and twigs and, those we feel called to, we pick up.  Tying ribbons onto them we silently express our prayers and intentions.  We plant the sticks in hidden places where they will decay, be nurtured in the compost of the woodland floor and our wishes are released to the universe.

We rejoin and sit drinking tea under the stars.  It is dark by nine now and next week will be our last meditation outside.  We shall thank the woodland for its support, say goodbye to the mosquitoes, have a last fire under darkening skies, and look forward to the winter cocoon of the Oratory room.

Lughnasadh at the Labyrinth

Heron, Lugh, Tara, Labyrinth - As we climbed over the rocks to Port beach at Lughnasadh 2009, to the north, a heron flew from the land and over the strand.  The heron (aka crane in Ireland) is a sacred bird and it used to be taboo to eat it's flesh.  The skin would be made into a crane bag by Druids and shaman.  In this they carried their spirit objects and treasures. One legend is that Mannanan (we were looking towards his land - the Isle of Man) had a favourite crane and when it died he made the skin into a bag.  This bag was passed through the generations, including Lugh Long Arm.  It passed to Conaire -  'Comely Conaire slept on the side of Tara of the plains : when the cunning well-made man awoke, the Crane-bag was found about his neck.'  The crane dance is known in China, Siberia and Greece and also by the Druids.  It is a circling dance imitating the crane's movements, and is in a labyrinth pattern, representing the journey of the soul.  The connection from Port Beach labyrinth is thus made to An Tobar where the Monday meditations are held.  For at An Tobar cranes nest above the lake and there is a labyrinth.  With this knowledge we did the following meditation at An Tobar.

Crane Meditation Stance - discover where north, south, east and west are. using the attributes of east - new beginnings, south - bringing energy for expansion and growth, west - finishing a project/activity, north - resting and preparing for rebirth, decide which of these you want to bring into your life.  face that direction.  tuck your left foot behind your right knee. Your are now standing on one leg. extend your dominant arm, ie if right handed right arm, in front of you. extend your other arm sideways at right angles to this. you have created a right angled triangle with your body at the angle. be aware that your body is linking 'as above, so below', sky and earth.  using your dominant arm draw to you the energies of the direction you have chosen, bringing your extended arm, palm upwards, to your heart area.

Crane Dance - you are taking the energy you have drawn to you and are going to 'fly' with it.  In whatever pattern you have decided on, take 9 steps then leap as if you ae a crane taking off.  continue this to the centre of your pattern/labyrinth. at the centre realise with doing these steps you have broken barriers, just done something maybe that looked silly and unhuman, this has created cracks in your normal mode of being/thinking. in doing this you allow new realisations to form and it enhances the energy you are working with by making available space for new possibilities. take a moment at the centre just to refocus on what you want to bring into your life.  now retrace your steps allowing your thoughts to wander, being open to whatever comes to you, as you walk in meditation back into the space you started from.

You now return to the meditation stance and using your dominant arm send out your intentions to the universe, moving the arm from the heart outwards with the palm forwards.

Equinox Balance Walk

This symbol was created by placing a stylised Brigid’s Cross within a circle.

 Achieved is the balanced figure of the square within the circle, the two linked together by four lines.

Walk sideways around the outer circle, facing inwards and leading with left foot.  When ready balance the walk (life) and take one of the 4 lines to the square. When you reach the square continue facing inwards but lead with the right foot.  When ready leave the square along the same linking path to  the circle. Now walk around the circle facing the line, walking normally, left foot then right foot. Walk the circle until you feel balance in both feet and sides of body.

The line chosen between circle and square subconsciously may provide suggestions to helping achieve balance in life, as each line represents certain qualities. At Tara a symbol of earth, air, fire or water was placed on each line. These are, of course, linked to the qualities of the direction in which the line lies.

An Tobar Meditation

(For non-Irish speakers - An Tobar is Irish for 'the well')

 Energy of earth breath – counting 7 in – 7 hold – 7 out .... Body relaxation…

It is a warm sunny summer day. You are walking to a healing well to get refreshment. You are carrying an empty bowl. The path is pleasantly worn and you know the way. Enjoy your stroll through the lush hilly landscape. It is sometimes strenuous and in other places an easy walk. In the distance you see a fine wooden bridge. It spans a small stream, gurgling and bubbling, with hazel trees at the edge and fish swimming in the clear crystal water. You stop and rest. Take a drink from the cool water. Now walk over the bridge and follow the path beside the stream in the beautiful summer sun. Just ahead of you is a high cliff. At the base of the cliff, on the left side of the stream you see the well, the water running into a round stone bowl. At the well is a woman filling her jug. She greets you with a soft smile. She gently says – we have been expecting you. A man sits nearby and he looks up and smiles in acknowledgement. The man indicates you are to walk around the well, and you walk three times, sunwise. You notice how beautifully the well is decorated with flowers, branches, leaves and shells. There is a silver chalice resting on a rock beside the cool healing water. You sit beside the well and place your empty bowl on the ground. You feel that you wish to talk to the woman, or to the man or to pick up the silver chalice and dip it into the well and drink the water. As you do this be aware of any message, vision, gift, healing, anything that comes to you as you commune with the well and its guardians. Or you simply continue with the earth breath of counting 7 in, hold for 7 and 7 out... 

Looking into the well you take a personal item that you carry, maybe a ring, a coin or a lock of hair, and toss it gently into the deep water. As you do so you thank the divine presence of the well. When you are done you pick up your empty bowl, now containing water, and turn from the well. You notice that the woman, man and chalice are gone. You start to walk back along the path. Beside the stream and over the bridge.

Retracing your steps you become aware of your physical feet. You feel your feet and legs now and you are starting to become aware of things around you. You can feel your physical body and are aware of your own breathing. Your arms are feeling heavy and you can move them around if you want. Wiggle your fingers and stretch. You feel the floor beneath you and are aware of the room in which you sit. When you are ready you can open your eyes.

Tree meditation

 

Imagine you are walking on a sunny day along a path. This rises gently up a hillside. The sides of the path are hedged with white flowering hawthorns. You relish the sight of these, looking at the beauty of each of the tender blossoms. Ahead, on the hill’s crest, you can see a grove of ash trees, crow’s nests in the top branches, dark yew and evergreens amongst the columns of tree trunks. Strolling, you enjoy the unfolding view to the trees and across the surrounding countryside.Now, approaching the top of the path you see a metal gate.  With a gently push you swing it open and step onto the gravel path leading to the beech grove. The only sounds are from your feet as the stones scrunch under your feet and the breeze running through the leafy branches.

 

Still Moving Meditation

The aim of this meditation is to achieve energy awareness of self on earth

Breath  - Aim is to breathe with the natural movement of the diaphragm. Tension in the diaphragm pushes energy into upper part of body, mainly chest and head. Our breathing should just be a flow of air that keeps us alive, but it helps to experience different methods.Breathe smoothly and do not hold between breaths – slow breathing down – breathe silently - flatten belly on outbreath (focus on this) – belly will swell on inbreath automatically.

Relaxation of body - Aim is to relax muscles, soft tissue and ligaments that hold your structural bones together. Scan body and become aware of where you are holding tension and stress. Place your attention to different areas of the body, these are the major nerve distribution places.Back of neck – say ‘back of neck re-lax’, wait for a moment and you will feel it ‘soften’... Shoulders – drop – ‘shoulders re-lax’... Centre of chest – say ‘chest re-lax’... Buttocks – unclench – let them spread – ‘buttocks re-lax’... Hips and pelvis – say ‘hips and pelvis re-lax’... Face – relax into no expression... Centre of forehead – say ‘centre of forehead re-lax’... Once you have used this list a few times you will find that by taking one of these key points the relaxation will gently spread to the rest of body naturally.

Expanding physical space - Aim is to adjust posture thus adjusting mood, provide more energy and give organs more room... Elongate spinal column - remember, we are two legged beings who stand upright -   sink to the ground – stop fighting gravity   -  imagine crown of head being pulled up towards the sky by a silver thread – extension felt particularly in back of neck... Broaden shoulders – imagine them dropped and broadened... Broaden hips – imagine them widened

Everything is of the source and everything contains the generative force, the underlying energy of existence. Creation is the expression of the eternal flowing movement of this force, between the situations of ‘yin’ and ‘yang’. When your energy is flowing freely and balanced, your four basic selves,  emotions, mind, body and spirit, are in unity. When the mind decides to move in a direction, the body sets into motion in that direction and spirit supports the action. This benefits all of your life experience. 

Walking Meditation

One of the aims of meditation is to focus the mind. Breathing is often used to achieve this. Walking is another technique. We usually walk around with our minds absorbed on everything except the actual walking movements. Focussing on these brings clarity, balance, relaxation and being in the present. Remind yourself that your feet support your body and the surface under you supports your feet.  Just be aware of the support available to you.

One hand position for walking practice is - with the dominant hand, gently hold the thumb of the non-dominant hand. Allow the fingers of the non-dominant hand to fall across the clasped fingers of the dominant hand.

Look down and anticipate where you are going to put your foot…

As you place one foot in front of the other, allow yourself to become aware of the whole mechanism of your walking - the way the weight transfers around your body as you take the step, the pressure on different parts of your feet on the ground, the movement of the muscles and bones.

Be aware of the space where you connect between your foot and the ground…

Inhale left foot forward, exhale right foot forward – change this and experience the difference.

Put the ball of foot down, then the heel.

Connecting to the elements of fire, air, water and earth whilst walking   -  Lifting – fire (makes things lighter so they rise)   -  moving forward – air (motion and movement characterise air)   -  putting down – water (gravity pulls your whole body downwards)   -  touching the ground – earth (hardness or softness of the foot as it touches the ground)

Arm movement whilst walking - Raise arms over head – palms facing down – turn palms to face upwards – lower arms ‘I am balanced between earth and heaven’.

Awareness stages whilst walking – Enjoy in joy – five senses fully open - fully aware of body - fully aware of immediate surroundings - fully aware of space all around you to the horizon - fully aware of the your space in the Universe.

Page last updated: 16th Apr 2010