The Wellspring Logo
wellness workbookWellness Workbook
How To Achieve Enduring Health and Vitality
John W. Travis, M.D. & Regina Sara Ryan
 
top_img1
top_img2
  Home  > Personal Wellness  > Approaches to Meditation

Approaches to Meditation

A Candle Meditation

Light a candle in a semi-darkened room. Place it about eighteen inches from you at eye level. Look at it. Become absorbed with it. As thoughts arise, bring your attention back to the awareness of the candle and flame. Try not to verbally analyze or describe what is taking place. Simply be with it.

Close your eyes and find the image imprinted on your eyelids. Stay with it. As it fades, open your eyes again and see the candle again. Do this for fifteen or twenty minutes.

Breath Awareness Meditation

Assume an upright posture, with a straight - but not rigid - spine. As you inhale, become aware of how breath enters, and aware of what (if anything) moves" in the body as the breath progresses. Notice at what point the inhalation is completed. Gently keep your attention poised as inhalation becomes exhalation. Now watch as exhalation happens, noting what moves. Breathe normally without trying to change anything. The point is to simply be aware. Each time your mind wanders to another subject, simply bring it back softly to awareness of the breath. Do this for fifteen or twenty minutes.

Walking Meditation

You can do this at any time - either spontaneously as you walk to work, or formally in your room or garden - either barefoot or with shoes on.

Simply concentrate as fully as possible on the sensation of walking. Feel your heel contact the ground. Then attend to the ball of your foot and your toes as they come into play. Realize the motion involved in lifting your foot and preparing it for the next step.

You may wish to add the use of a word, or phrase, or affirmation so that you walk in step with an established inner rhythm.

Chants

Using your voice to repeat a song or chant is a doubly effective way to center yourself. Even greater is the effect when several people together chant the same sounds. Almost every religious tradition makes use of chants or hymns as a means of orienting the human with the realm of the Infinite. If you don't know any chants, hymns, or sacred songs, try making up your own refrains for these:

Peace, peace, peace, peace,

May peace fill up my heart.

All is One, All is One

All is One, All is One.

Truth and beauty are now

living in the temple of my soul.

See Appendix A for some beautiful recordings of chants and music for meditation.




<< Previous Meditation | Back to Transcending | Next >> Transcendence and Enlightenment
top_img3
links_heading
Home
right_link_sep
Personal Wellness
   Introduction to Wellness
   Self-Responsibility & Love
   Breathing
   Sensing
   Eating
   Moving
   Feeling
   Thinking
   Working & Playing
   Communicating
   Intimacy & Sex
   Finding Meaning
   Transcending
right_link_sep
Personal Wellness Lite
right_link_sep
Child / Family
right_link_sep
Global Wellness
right_link_sep
For Professionals
right_link_sep
About
right_link_sep
Contact Us
right_link_sep
right_link_sep
right_link_sep
right_link_bottom
feature_topics_heading
Child/Family Wellness
Honoring the heart, soul, and spirit of our children, our families, and our future. After more than three decades of pioneering work in adult wellness, and giving birth to a daughter, Siena, in 1993, Meryn and John realized that the  more...
sep
Premises and Objectives
The culture in which we live plays a major role in shaping our beliefs and behaviors. more...
sep
Personal Wellness
Wellness is about you. It is about learning to love your whole self. It is about assuming charge of your life, living in process, and channeling life more...
sep
right_box_top
left_box_bottom

 

top_img4
left_box_bottom
© 2017, Wellness Associates, Inc, All Rights Reserved. Home | Personal Wellness | Personal Wellness Lite | Child/Family | Global Wellness | For Professionals | Resources | About The Wellspring | Contact Us | Advertising Disclaimer | Another site & Search Engine Marketing (SEO) by webko.com.au Byron Bay - Web Design Australia