Meditation for Everyone E Book

8/8/2019 Meditation for Everyone E Book

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Meditation forEveryone!

15+ Easy-To-Use

Meditation Styles So YouCan Find YOURS

A Gift from the Heart of Juliana Joie

Photography by Michael P. Burton



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For World Peace.Let it begin in you.

A Lover of the World Creation



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Introduction

We all know the benefits of meditation. We all know we shouldbe doing it. If meditation were a pill, we’d all be taking it. So why is it

so hard to give 10-20 minutes a day to this clearly beneficial practice

with no icky side effects?

It’s my belief that one reason is that we have confusing ideas

about what meditation is. When we clarify what meditation really feels

like, it’s a lot easier to feel successful about doing it.

Also, there are MANY RIGHT WAYS to meditate! That’s right!

Meditation is not only sitting in the lotus position, repeating

“OM,” gazing at your navel, and holding the “no-thought.” There are

walking meditations and sitting meditations, eating meditations andsight meditations. In fact, everything in our lives can be one big

miracle of mindfulness if we follow Thich Nhat Hanh’s example and

guidance.

This book is an invitation to you to broaden your definition of

meditation and to try on some styles to see how they fit YOU.

I recommend trying any style for a 2-5 minute session to see

how it feels to you. After that, you can try a 7-10 minute session if you would like. Later, a 20-30 minute practice may feel joyous to you.

You will find your right rhythm and timing for meditation in your life.

The truest thing I know about successful meditation is thatsuccess lies in practicing it. So follow Nike’s slogan, choose a style that

appeals to you, and “Just do it.”

Welcome more light into your life.



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Table of Contents

1. How to Use this Book

2. Breathing Meditation

3. Mantra Style Meditation

4. Centering Prayer

5. Relaxation Meditations

6. Mindfulness Practice

7. Mindful Eating

8. Walking Meditation

9. Conscious Movement

10. Sight Meditation

11. Visualization

12. Guided Imagery

13. Writing Meditation

14. Pure Love Meditation

15. Tonglen Meditation

16. Quickies!

17. Conclusion



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Chapter One: How to Use This Book

In case you haven’t already realized this, I am an unorthodox

teacher, and this is an anti-orthodox book.

This book is for YOU, to serve you in whatever way it does best.

There is no need to read it in any particular order. Please choose

whichever page speaks to you and check it out-or not! If you want totry a particular meditation, please do. If you want to skip around,

please do.

Because this book is written with the intention of each Chapter

being a stand-alone lesson, it has some repetition of directions. This is

not a mistake, but a way to assure completeness for those who chooseto read Chapter Six before Chapter Three.

You know which styles appeal most to you. You are the best

judge of which styles to try first.

There are many right ways to do this. Please use this book the

way that serves you best to find yours.

I celebrate the unrepeatable miracle that is YOU.



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Chapter Two: Breathing Meditation

Perhaps the simplest form of meditation, and sometimes the

most daunting, breathing meditation is just what the name describes:focusing the energy on the breath.

I recommend starting a meditation for 2-5 minutes, just to see

what it is like. Remember: success is just showing up. Here is aneasy way to experience Breathing Meditation:

1. Dress comfortably. No itchy tags or too-tight waistbands.

Wear something that will not distract you with its presence on

your body, something you’d choose for a Friday night at home

with a movie.

2. Settle yourself in a comfortable position. Some teachers

and practitioners discourage lying down because of the possibility

of falling asleep. [If you need sleep so badly, I don’t think it’s abad thing to sleep.] What is most important is that you feel

comfortable. Consider closing your eyes. Some practitioners close

their eyes to remove outside distractions and some shut them

part-way to remain connected to the world while also moving

inward. Any way that feels right to you is perfect.

3. Once you’re comfortable, begin to notice your breath. Isyour exhale longer than your inhale? Your inhale longer than your

exhale? Is the air cooler as you inhale it than it is when yourelease the exhale? Enjoy feeling the air enter and leave your

body, your chest and belly expanding and contracting with each

breath.

4. Just be present to your breath. When your mind wanders

(it probably will), return to your breath. There is no need to

control it or to try to make it into something it’s not. Just notice

it.

5. To keep yourself from being concerned about time,

consider setting an alarm for the amount of time you wish to

spend meditating, preferably one with a pleasant sound. After 2-5minutes, the alarm will sound, and you may choose to rise or toremain in meditation longer. Congratulations! You have

experienced breathing meditation!



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An important note on meditation: here are the thoughts going

through my mind during a meditation session: (inhale) (exhale)

(inhale) (exhale) wow that feels good. Why don’t I do this more often?(inhale) (exhale) (inhale) (exhale) (inhale) (exhale) Oh no! I forgot to

make the dentist appointment! My teeth really need a cleaning. I’ve

missed the last one. When am I ever going to fit it in? I have to finishthis book! (inhale) (exhale) (inhale) (exhale) (inhale) (exhale) (inhale)(exhale) (inhale) (exhale) (inhale) (exhale) I really appreciate my

husband’s help with everything I’m doing these days. (inhale) (exhale)

(inhale) (exhale) (inhale) (exhale) (inhale) (exhale) etc.

Many people think that meditation practitioners do a solid 20

minutes of pure focus on the breath or mantra or whatever they are

meditating on. I have not found this to be true for me yet. I have been

meditating for 15 years, and my mind still wanders. The goal is toreturn to the breath, to notice that my mind has wandered and to

return home again to the breath and the body.

Welcome to the mountain path. Can you smell the fresh, pine-scented air?A blue sky awaits in the sunshine ahead.



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Chapter Three: Mantra Meditation

Mantra Meditation is probably what most people think of whenthey think of “Meditation.” It is choosing a word or phrase, repeating

it on the inhale and the exhale, and focusing the mind on that one

thought.

There are many good mantras to choose from. You may choose

whichever mantra suits you best, from a word or phrase in Sanskrit or

another language to one in English. One of the most popular is thesimple “Om,” --a sound that Hindus believe vibrates with the cosmos

and means the Absolute, Omnipotent All. Others choose a word theyconnect with and want more of in their life like “Peace” or “Love.”

Mantras can also be more complicated sentences like “Om

Namah Shivaya,” which means “I bow to my true inner self.” A mantrathat speaks to me (and that I use in my Pure Love Meditation) is “Sat

Chit Ananda” or “Love, Bliss, Knowing, Love.” The Dalai Lama taught

this mantra from the Heart Sutra “Form is emptiness; emptiness is

form.” There are many options!

I’ll often choose a mantra that speaks to my heart directly, “I

release all suffering” on the exhale; “I choose joy” on the inhale.

Any word or phrase that you would like to engrave more deeplyin your heart is a good mantra. If you have a spiritual guide or

teacher, that person can lead you to a good mantra for you. As long asthe word or phrase is one that you can relax into and does not distract

you, it will serve you.

As with Breathing Meditation, I recommend starting with 2-5

minutes before expanding into longer sessions. It can be pleasurable

to combine Breathing Meditation with Mantra Meditation, so that youcan enjoy the pleasure of the breath while repeating your mantra in

your head. The beginning instructions for Mantra Meditation match

those of Breathing Meditation, with one exception:

1. Choose the mantra you will use for this meditation,

knowing you can change it at any time.

2. Dress comfortably. No itchy tags or too-tight waistbands.Wear something that will not distract you with its presence onyour body, something you’d choose for a Friday night at home

with a movie.



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and practitioners discourage lying down because of the possibilityof falling asleep. [If you need sleep so badly, I don’t think it’s a

bad thing to sleep!] What is most important is that you feel

comfortable. Consider closing your eyes. Some practitioners closetheir eyes to remove outside distractions and some shut thempart-way to remain connected to the world while also moving

inward. Either way that feels right to you is perfect.


exhale? Is the air cooler as you inhale it than it is when you

release the exhale? Enjoy feeling the air enter and leave your

body, your chest and belly expanding and contracting with eachbreath.

5. Inside your mind, say your mantra (or the first part of your

mantra) on the inhale. On the exhale, repeat your mantra (or thesecond part of your mantra).

6. Continue to breathe at a comfortable pace, repeating yourmantra in your mind.

7. When you notice your mind wandering (it is not unusual

for it to do so), simply return to your breath and your mantra.

8. To keep yourself from being concerned about time,consider setting an alarm for the amount of time you wish to

spend meditating, preferably one with a pleasant sound. After 2-5

minutes, the alarm will sound, and you may choose to rise or to

remain in meditation longer. Congratulations! You have

experienced mantra meditation!

An important note on mantra meditation: here is an example of

how my mind moves through a meditation session: (inhale) (“peace”)

(exhale) (“love”) (inhale) (“peace”) (exhale) (“love”) wow that feelsgood. Why don’t I do this more often? (inhale) (“peace”) (exhale)

(“love”) (inhale) (“peace”) (exhale) (“love) (inhale) (“peace”) (exhale)

(“love”) Oh no! I forgot to make the dentist appointment! My teeth

really need a cleaning. I’ve missed the last one. When am I ever goingto fit it in? I have to finish this book! (inhale) (“peace”) (exhale)

(“love”) (inhale) (“peace”) (exhale) (“love”) (inhale) (“peace”)

(exhale) (“love”) ((inhale) (“peace”) (exhale) (“love”) (inhale)



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(“peace”) (exhale) (“love”) (inhale) (“peace”) (exhale) (“love”) My hips

are really hurting. Maybe I need a balance ball. I’m so tired of dealing

with pain. (inhale) (“peace”) (exhale) (“love”) (inhale) (“peace”)(exhale) (“love”) (inhale) (“peace”) (exhale) (“love”) (inhale)

(“peace”) (exhale) (“love”) etc.

Many people think that meditation practitioners do a solid 20minutes of pure focus on the breath or mantra or whatever they are

meditating on. I have not found this to be true for me yet. I have been

meditating for 15 years, and my mind still wanders. The goal is to

return to the breath, to notice that my mind has wandered and toreturn home to the breath or the mantra again.

As you learn to walk more slowly and mindfully,you notice the flowers along the path and smile to them



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Chapter Four: Centering Prayer

Centering Prayer comes from the Christian Contemplativetradition. It is another way to quiet the mind, with the explicit

intention of growing completely quiet to receive God’s presence inside.

It is very similar to Mantra Meditation in that you choose a wordto anchor you should your thoughts wander. “Jesus,” “Abba,” “God,”

“Spirit,” “Shalom,” and “Divine” are popular choices.

The step-by-step instructions begin similarly to the instructions

for Mantra Meditation:

1. Choose the anchoring word you will use for this

meditation, knowing you can change it at any time.




with a movie.


and practitioners discourage lying down because of the

possibility of falling asleep. [If you need sleep so badly, I don’t

think it’s a bad thing to sleep!] What is most important is thatyou feel comfortable. Consider closing your eyes. Some

practitioners close their eyes to remove outside distractions andsome shut them part-way to remain connected to the world

while also moving inward. Either way that feels right to you isperfect.

4. Once you’re comfortable, begin to notice your breath. Is

your exhale longer than your inhale? Your inhale longer thanyour exhale? Is the air cooler as you inhale it than it is when you



breath.

5. As you relax, quiet yourself. Feel yourself connect with

your faith in God and your love for God.

6. Connect to the sacred word you’ve chosen to open yourself to God’s presence within you. Honor your sincere intention to be

one with God.



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7. Allow your sacred word to be a gentle presence as you

breathe.

8. Whenever you notice anything (thoughts, feelings, images,

etc.) distracting you, return to your sacred word, your anchor.

9. To keep yourself from being concerned about time,

consider setting an alarm for the amount of time you wish to

spend meditating, preferably one with a pleasant sound. After 2-

5 minutes, the alarm will sound, and you may choose to rise orto remain in meditation longer. Congratulations! You have

experienced Centering Prayer!

Eventually, with Centering Prayer, the goal is to completely releaseall thoughts, feelings, insights, images, associations, and other mental

formations and become fully present to God in the state of unknowing.

In this state, it is easier to hear God’s voice and to simply listen andbe present.

A rainbow, symbol of God’s promise to His people.



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Chapter Five: Relaxation Meditations

In this chapter, we will explore two styles of meditation thatfocus particularly on relaxing the body as well as the mind:

Progressive Muscle Relaxation and Love and Appreciation of the Body.

Progressive Muscle Relaxation

The Progressive Muscle Relaxation is an invitation to tighten the

muscles so that they will relax more deeply. It begins in the sameway as many of the other meditations:




with a movie.


and practitioners discourage lying down because of the

possibility of falling asleep. [If you need sleep so badly, I don’tthink it’s a bad thing to sleep.] What is most important is that

you feel comfortable. Consider closing your eyes. Some

practitioners close their eyes to remove outside distractions and

some shut them part-way to remain connected to the world

while also moving inward. Either way that feels right to you isperfect.


your exhale longer than your inhale? Your inhale longer thanyour exhale? Is the air cooler as you inhale it than it is when you



breath.

4. You may choose to start at your head or your feet.

(Reverse the directions to end with the feet if you are feeling the

need to be more grounded. I will offer directions that begin withthe feet and will wind up with you feeling more connected to

your upper body.)

5. Gently squeeze the muscles of the feet (to avoid cramping)and then enjoy the relaxation as you let go of the tension you’vecreated in them.



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6. Move to your ankles. Gently squeeze them and enjoy

feeling them relax. You may notice that your feet squeeze as

well. This is normal.

7. Up the calves, gently squeeze then release the muscles,

savoring their stillness.

8. Gently squeeze the knees, feeling gratitude for them (as

you’re welcome to feel for each part) and then release them to

relax to the chair or floor or bed that is supporting them.

9. Allow the quads and thigh muscles to tighten and then

relax, completely free.

10. Draw together all the tension in the lower belly and back,and then-whoosh-release it with the exhale, feeling the lower

back sink more deeply into whatever you repose upon.

11. Moving up to the mid-belly and mid-back, gently squeezeand release, savoring the relaxation.

12. At the top of the back and chest, tighten the muscles andthen relax, spreading out as more space is created in this area.

13. Bringing your attention to the shoulders, where much

tension can be carried, see if you can tighten their load even

more, then release it completely, relaxing more deeply. Yes.

14. Gently squeeze your upper arms, then release the tension

in them.

15. After squeezing the elbows and forearms, allow those

muscles to relax completely.

16. Gather tension into your wrists, hands, and fingers, then

open them to a relaxed position.

17. Returning to your neck, tighten the muscles in the front

and back of the neck, then exhale tightness as you welcome

relaxation into your neck.

18. Tighten your jaw, another place where many people store

stress, and then allow that stress to leave your body.



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19. In fact, draw tension into all the muscles of the face. Do

not worry; no one is watching you! You may want to push out

your lips and furrow your brow as you squoosh your face to letevery muscle tighten. Then allow the muscles to go slack as you

face fully relaxes.

20. Feel the relaxation in your body now that you havereleased so much tension. Congratulations! You have

experienced Progressive Muscle Relaxation!

Love and Appreciation of the Body Meditation

Another way to relax the mind while relaxing the body is through

this Love and Appreciation of the Body Meditation. I learned it in ThichNhat Hanh’s Book You Are Here, and I have almost certainly adapted it

to suit my style.

This is true, of course, of all meditation styles. Please do adapt

them to suit your style and to meet your needs.The Buddha taught a version of this relaxing meditation where a

person rests on the floor (or on the bed, in my case) and turns

attention and gratitude to each part of the body.As usual, we start by getting comfortable:


Wear something that will not distract you with its presence on your

body, something you’d choose for a Friday night at home with amovie.


and practitioners discourage lying down because of the possibility of

falling asleep. [If you need sleep so badly, I don’t think it’s a bad

thing to sleep.] What is most important is that you feel comfortable.Consider closing your eyes. Some practitioners close their eyes to

remove outside distractions and some shut them part-way to remain

connected to the world while also moving inward. Either way that

feels right to you is perfect.


your exhale longer than your inhale? Your inhale longer than your

exhale? Is the air cooler as you inhale it than it is when you releasethe exhale? Enjoy feeling the air enter and leave your body, your

chest and belly expanding and contracting with each breath.



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4. I start by saying, inside my mind, "I love you, brain," on

the inhale and "I am here for you, brain," on the exhale.

5. Then I move through each part of the body, allowing it to

relax (if it wants to) with each breath.

6. I flow simply through my body, appreciating and loving itand assuring it that I am here to take care of it.

7. If any part of my body is feeling discomfort, tension, or

pain, I am certain to focus my loving appreciation on it.

8. As with Progressive Muscle Relaxation, it is perfect to start

at the head and relax down to the feet or to start with the feet and

release up to the head.

9. When you reach the end of your meditation, express your

loving gratitude and that you are present and attentive to your head

or feet. I like to also express loving gratitude to my entire body andits systems as I complete this special time. Congratulations! Youhave experienced Love and Appreciation of the Body Meditation!

If you live with chronic pain, as I do, this is an especially

powerful meditation practice to heal and soothe the body.

A body is a beautiful gift to love and appreciate.



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Chapter Six: Mindfulness Practice

Mindfulness means bringing your consciousness to the presentmoment and noticing what is around you. My major mindfulness

teachers are Thich Nhat Hanh, Eckhart Tolle, and my pets.

We may not realize it (which is part of the problem), butsometimes we’re completely focused in our heads. I can find myself so

lost in thought that I walk into an unexpected lamppost or miss a

beautiful sunset. My pets never do.

Often, our minds are like hamster wheels of thoughts andmemories, playing themselves over and over again. Sometimes, I’ll

rehash the same story again and again in my mind (what Buddhists

playfully call the monkey mind) instead of being creative in finding a

solution, enjoying the conversation of my friend, or simply seeing thebeauty around me.

Mindfulness is about connecting to what is present now.

A lot of mindfulness is allowing the mind to rest and quiet and to

be present to the body and its wonderful senses.

A simple Mindfulness Meditation that Thich Nhat Hanh teaches is

this: “Breathing in, I calm my body.

Breathing out, I smile.Living in the present moment.

This truly is a wonderful moment.”

It can be simplified to “In, Out, Present Moment, Wonderful Moment,”

if you wish. How peaceful I feel, just typing those words!

These words serve as a bell of mindfulness to remember to

enjoy the breath and to enjoy the moment. As we know, life is made

up of moments, so each one is worth savoring and smiling to.

Every action of the day welcomes mindful presence—from

driving a car to feeling excited. Another simple and powerful

Mindfulness Focus I can model in this moment is:

“Breathing in, I know I am typing at the computer. Breathing out, I smile to my hands.Breathing in, I know I am happy to be sharing this practice with

you.



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Breathing out, I smile to my happiness.”

You can use this framework for any action you are doing,thought you are having, or feeling you are experiencing:

“Breathing in, I know I am doing this.

Breathing out, I smile to this.

Breathing in, I know I am thinking that.

Breathing out, I smile to my thought.

Breathing in, I know I am feeling something.Breathing out, I smile to my feeling.”

This way, you know what you are thinking and feeling and doing.

The smile in the meditations is just a simple half-smile of

presence and acknowledgment. It does not mean that you are happy

when you are feeling angry or when you are thinking about suffering.

It just means that you are breathing to your anger or suffering and areaware of it.

Mindfulness practice can also involve stopping in the moment tonotice your senses. What do you see? At my desk, I cannot even take

in all of the visual stimulation! A few highlights are a picture of adolphin, a dried leaf from my niece, and photos. What do you hear? I

hear the music I am playing and the fan of the computer. What does

your skin feel? Mine feels the cold air of the air conditioner and thesoftness of my clothes. What do you smell? The candle I am burning isWarm Apple Pie. What do you taste? The water with lemon I drink as I

write.

Even when I bring my attention to my senses and am as fully

present as I’m able to be, I still miss a lot of life’s experiences,including a lot of things on my desk!

I am now aware that multi-tasking does not truly exist. I can do

one thing at a time, and if I divide my attention, I am not fullypresent. I am missing some of Now.

A final thought on mindfulness: it can be practiced anywhere and

at any time, simply by bringing your attention to it. It is always herefor you, whenever you welcome yourself into what is present now.

Congratulations! You’ve experienced Mindfulness Practice!



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Chapter Seven: Mindful Eating

Mindful Eating is a very specific mindfulness practice that bringsfull presence to an act I often do in the car or standing around the

kitchen.

Mindful Eating allows us to experience full appreciation of food:to digest better, to know when we’re full, and to savor the gift of

delicious flavors, textures, smells, and sights.

When I teach this Mindfulness Practice or Meditation, I bring the

class raisins. You are welcome to try this meditation with a raisin or ababy carrot or a grape or a nut or any small piece of food you would

usually pop into your mouth without thinking. Here are the

instructions:

1. Think about where the food comes from. Do you know

what state or country? Think of the sun and rain and soil that

created it. Think of all the people who helped to nurture and

harvest this food to give you energy for your life. If you wish, feelgratitude or say a prayer or blessing for this food.

2. Hold the piece of food, product of so many people’s labor

and so many of nature’s gifts, in your hands, feeling its texture. Is

it cold or room temperature? Is it smooth or wrinkly or soft oranother texture? Can you roll it about your fingers? Do you need

to touch it gently or is it robust?

3. Look at your piece of food and turn it over in your handsto see how it is shaped and to appreciate that. What is its color

and shape?

4. After appreciating the touch and sight of the piece of food,please smell it. Notice its scent—if it is sweet or dry or bitter. Also

notice what happens in your mouth as you smell something good

to eat. Is it watering? Are you producing more saliva in

anticipation of tasting this morsel?

5. Press the piece of food to your lips to feel its texture

against them. Again, see if you notice your mouth preparing to

digest the food.



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6. At last, place the piece of food in your mouth. Feel its

texture against your teeth and tongue and cheeks. Yes, your

teeth feel! (I learned this from my dentist.)

7. And finally, chew the piece of food, savoring its flavor and

texture and noticing if the flavor changes as you eat it.

Was that the best piece of food you’ve ever eaten? Or at least the

fullest experience of food you’ve had?

Congratulations! You have experienced Mindful Eating!

You can do this with an entire meal if you wish, alone or with a

friend. You can choose how many steps of the process to follow in

order to savor the meal and fully appreciate it.

I have a friend who is also a practitioner, and we will sometimes

eat mindfully together in silence. I am normally very chatty, but the

joyful experience of quiet and deep appreciation of food soothes mysoul and connects me to my friend.

Did you realize how distinctively beautiful the inside of a grape is?Me neither, until my friend Michael took this photo!



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Chapter Eight: Walking Meditation

Have you ever walked for the sake of walking? With nodestination in mind, nowhere to hurry to, nowhere you needed to be,

just walking to walk?

This is the root of walking meditation. We walk to walk. To putour feet on the earth and to feel each step as a connection.

This is an excellent meditation choice for people who are naturalmovers. If sitting in a chair sounds like the last thing you want to do,

you may want to try walking for meditation. Exercise is, of course, anadded benefit.

Walking meditation can be performed on a labyrinth, which is a

special joy, on a path in a park, or anywhere at all that you arewalking. Yes, even the mall. The keys are that 1) you are walking and

2) you are present and aware you are walking.

Before you begin, connect yourself with your intention. Perhapsyou intend to be fully present to your breath. Or to notice things

around you. Maybe you want to be silent. Or you may want to sing.

Connect to the kind of presence you want to be as you walk.

Choose your walking path, and take your steps with care. Noticethe feel of your feet or shoes on the path or earth or pavement or

whatever you are walking upon. See if you are walking heel-toe ortoe-heel or some other way.

Feel balanced in your walking. With each step, connect to the

ground beneath you. Remember that you are walking for no other

reason but to enjoy walking.

Whatever pace you choose is perfect. Check in with yourself

occasionally to assure that you are moving at a pace you like.

When I do walking meditation, if I pass people, I like to makeeye contact and smile at them. You are welcome to do this or to

remain more inwardly focused. This is your time.

Appreciate your surroundings and the gift of legs and feet thatcan walk. When you are complete, stop walking.

Congratulations! You have just experienced Walking Meditation!



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Chapter Nine: Conscious Movement

This is another excellent meditation for when your body or mindcan’t-or won’t-be still. Sometimes I just need to move. Honoring my

body’s need to move and moving in a conscious way can be the best

way to calm and center myself.

For this meditation, I prefer to play music, but it can be done in

silence as well. As with all these meditation practices, it is best done in

comfortable, easy clothing that allows you to move as freely as youwish to.

Please honor your body’s wishes and only move in ways that are

comfortable and nurturing to your body.

1.

Choose a piece of music (or silence or natural sounds) thatspeaks to you.

2. Take a few breaths to connect with the sounds around you

and to feel your body in this moment

3. Allow yourself to relax into the sound or silence. Allow

your body to lead your movements.

4. If you are in a safely spacious environment, consider half-closing your eyes to focus inward as you allow yourself to move.

5. Any movement at all is perfect. Even silly movements.

Even stillness.

6. Just be fully present to how your body wants to move in

this moment. Allow it. Flow with it.

7. Notice how each part of your body feels—from head to

neck, from shoulders to hands, from torso to legs to feet.

8. Allow each body part its chance to express itself.

9. Enjoy feeling each part of you moving in the world as it

chooses to move.

10. When you’re ready to stop, please do. Congratulations!You have experienced Conscious Movement!



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Chapter Ten: Sight Meditation

The purpose of sight meditation is to allow your body and mindto relax through using your visual sense. Choose a picture that

soothes your soul and delights your heart.

It can be of a place that you’ve been or someplace you’d like togo. It can be a picture of a person you love. It can be a picture of

something real or imaginary. Any picture is perfect as long as it makes

you feel good. Please choose one to try.

I have included a few options that I hope will inspire you:



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We begin as usual:

1. Dress comfortably. No itchy tags or too-tight waistbands.Wear something that will not distract you with its presence onyour body, something you’d choose for a Friday night at home

with a movie.

2. Settle yourself in a comfortable position. Some teachersand practitioners discourage lying down because of the possibility





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Chapter Eleven: Visualization Meditations

Our minds are extremely powerful. Have you ever noticedyourself having a stress response when watching a suspenseful TV

show or movie? Or smiling when you remembered a special moment

with someone you love?

You were not in harm’s way when watching the show, and you

were not with the beloved in the memory. Still, your brain reacted as

if you were.

Visualization taps into the mind’s power to create images thatare relaxing and healing for you. It can be used to help you relax by

transporting you to a favorite safe place, or you can use it to energize

yourself by imagining a future you’d like to create.

The intention and process is different, so clarify within yourself

the experience you would like to have before you begin.

Visualization for Relaxation

Here’s how to visualize for relaxation:

1. Dress comfortably. No itchy tags or too-tight waistbands.Wear something that will not distract you with its presence on


with a movie.


and practitioners discourage lying down because of the possibilityof falling asleep. [If you need sleep so badly, I don’t think it’s a

bad thing to sleep.] What is most important is that you feelcomfortable. Consider closing your eyes to remove outside

distractions if you’re comfortable with that. It will help you moveinward with the visualization.








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4. Release any tension, discomfort, stress or pain that’s

willing to leave you, knowing that you can always pick it up

afterward—or not.

5. With your imagination, visualize the place you’d like to go.

It could be a beach on the ocean, a welcoming meadow, a darkforest, a field of flowers, a city street—any place where you feelcomfortable and safe.

6. Imagine the smells of the place. Do you smell the

sweetness of flowers? The greenness of grass? A pine forest? Saltsea air?

7. Take a moment to try looking around you. What do you

see on your right and on your left? What is above you? What isbelow? Are you sitting or standing?

8. Can you feel the presence of the space? The air on your

skin? The brush of sand or leaves? Are others present? Who arethey? People you know? New friends? Animals?

9. What do you hear? Waves lapping or crashing into theshore? Birds calling? Street noises? The wind in the trees?

10. Enjoy being in this space for as long as you’d like, making

the visualization more powerful by using your inner senses to

truly feel yourself there.

11. When you’re ready to return to this world, softly open your

eyes and wiggle fingers and toes, knowing you are better for this.

And so you are.

Congratulations! You have experienced Visualization Meditation!

Visualization for Conscious Creation

Visualization to focus your energy and attention on a vision or

goal for your life is a very similar process. The more senses you canbring to the process, the more powerful your visualization will be. The

most important sense to bring to this visualization is the essence orintention of your dream or goal.

Your goal might be to have a new car, a new career, more

money, or a new house. What truly matters is: what do those things



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mean to you? For some people, more money really means security.

For others, it means the ability to be generous. Still others value

freedom and adventure. Perhaps it means being able to buy really coolstuff. It doesn’t matter what your intention is, as long as it’s yours.

The clearer you are with your intention, the easier it is to visualize and

then create what you want.

Although similar to Relaxation Visualization, here is a full set of

instructions in the interest of completeness:

1. Dress comfortably. No itchy tags or too-tight waistbands.Wear something that will not distract you with its presence on


with a movie.


and practitioners discourage lying down because of the possibility

of falling asleep. [If you need sleep so badly, I don’t think it’s a

bad thing to sleep.] What is most important is that you feelcomfortable. Consider closing your eyes to remove outsidedistractions if you’re comfortable with that. It will help you move

inward with the visualization.



release the exhale? Enjoy feeling the air enter and leave yourbody, your chest and belly expanding and contracting with eachbreath.

4. Release any tension, discomfort, stress or pain that’s

willing to leave you, knowing that you can always pick it up

afterward—or not.

5. With your imagination, visualize the place you’d like to go

and are on your way to. It could be a new home, a new career, a

new relationship, whatever it is that your heart is yearning formost deeply.

6. Imagine how it feels to have this dream come true. Feel

the excitement in your body and perhaps a smile come to yourface as you know it is now true for you. You have the best job.

Your home is beautiful. You are in love with the person of your

dreams. Savor the knowing of your success.



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7. And now, knowing that you are creating this success for

yourself, connect with the intention behind the dream that’s come

true. What essence are you celebrating? Love? Safety? Security?Joy? Contribution? Inner Peace? Enjoy knowing that you are that

essence. You always have love and safety, security and joy,

contribution and inner peace inside of you.

8. Holding these feelings of self-worth and excitement inside,

take a moment to look around you. What do you see on your

right and on your left? What is above you? What is below? Are

you sitting or standing?

9. Can you feel the presence of the space? The air on your

skin? The brush of sand or leaves? The smell of a new home or a

romantic B&B? Are others present? Who are they? What do youhear? Waves lapping or crashing into the shore? Birds calling?

Street noises? The wind in the trees?

10. Enjoy being in this space for as long as you’d like, makingthe visualization more powerful by using all of your inner sensesto truly feel yourself there. The more detailed you make this

image, the more powerful it is in your subconscious.

11. When you’re ready to return to this world, softly open youreyes and wiggle fingers and toes, keeping with you the sense of

self-worth and excitement you felt as you visualized your dream

come true.

12. Know that you are better for this. And so you are.

Congratulations! You have experienced Visualization for Conscious

Creation!

I have found that visualization is most easily done, at least at first,with audio guidance on a CD or mp3. If you email me at

[email protected], or visit my website JulianaJoie.com, I will

joyously create for you a personalized visualization with your name

and your choice of images if that will best serve your needs.

I learned a lot about Creative Visualization from Shakti Gawain,

who wrote the book of the same name. Belleruth Naparstek of

www.healthjourneys.com offers wonderful CDs with powerfulvisualizations of many types. Laurel Clark’s book The Law of Attraction

and Other Secrets of Visualization was influential in deepening my

Conscious Creation Visualization.

mailto:[email protected]

http://www.healthjourneys.com/






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Chapter Twelve: Guided Imagery

Guided Imagery is very similar to Visualization, and in fact startsout with a Visualization. The main difference is that Guided Imagery

takes you on a journey. Are you ready to go?

Guided Imagery is a proven technique to help bodies and heartsheal faster. I learned it in a day-long workshop with Belleruth

Naparstek of www.healthjourneys.org, and this woman has devoted

her life to researching and creating Guided Imagery that heals manychronic conditions, with a special emphasis on post-war PTSD.

I learned more about Guided Imagery at Coach for Life as I

trained to become a Love-Your-Life Coach.

Guided Imagery is most easily done by listening to a CD or mp3.You can read a script into a recorder or have a friend do it. It is very

powerful to hear a friend’s voice or your own encouraging you to relax

and visualize healing images.

I will joyously record you a personalized Guided Imagery CD or

mp3 file with the images and setting and words that are most powerful

for you if you contact me at [email protected] or

www.JulianaJoie.com.

There are many right ways to do Guided Imagery, like all forms

of Meditation. Your mind may wander, and that is natural. It maychange the images, and that is OK as well. Just relax and trust your

mind to give you the experience you need.

So that you can have an experience of Guided Imagery, here is a

simple script to follow or to record for yourself [A full Guided Imagery

session can take as long as 30-60 minutes and involves more detailthan this illustration, which, thought short, is also effective]:

Taking a deep breath in, see if you can gather any tension or

discomfort in your body and send it out with the exhale. As you inhaleagain, release any thoughts or concerns in your mind, knowing that

you can return to them later if you wish.

Breathe relaxation into your feet and legs, feeling them relax asyou exhale. Turning your attention to your torso, relax your belly andchest. Let go of any tightness and just relax. And now relaxing your

back, allowing the muscles to soften and just melt.

http://www.healthjourneys.org/






http://www.julianajoie.com/







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Feel your neck and shoulders relax as you allow the breath to

warm and soothe them. Your head relaxes against the pillow or chair

or surface it’s upon, fully relaxed. Your arms and hands relaxcompletely, warm and safe and relaxed.

And as your body fully relaxes, you notice that you’re in a veryspecial place. It may be someplace you’ve been before or somewhere you’d like to go, somewhere real or somewhere you’ve only dreamed

of.

Looking around, notice what the space looks like. What is aboveyou and below you? Are you standing or sitting? Lying down? Notice

what is to your right and to your left.

Become aware of the sounds and smells of the space. What doyou hear? What do you smell? Are you surrounded by Nature or by

people?

As you relax comfortably into this special place, you begin to feela sense of curiosity and excitement.

In the distance, you can see a person or animal approaching youwith a gentle, caring manner. You know that this being is important

and is bringing a message to you.

As the supportive, loving being approaches, you notice how they

look, what they wear, and how they speak.

The loving presence shares a message with you that is exactly

what you need to know right now. You feel comforted and happy to

receive this wisdom and grateful to the presence for coming to you.

With a warm smile, the presence leaves, reminding you that youare welcome to return to visit anytime. The loving presence will always

be available for you.

Grateful and happy for this experience, you notice that you arestill in your special place, only now it seems even more special to you.

When you are ready, gently wiggle your fingers and toes and

return to the room, knowing you are better for this. And so you are.

Congratulations! You have experienced Guided Imagery!



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Chapter Thirteen: Writing Meditation

For this meditation, I offer great gratitude to Julia Cameron’sbook The Artist’s Way and her practice of Morning Pages, which

became a meditation for me.

This is a great meditation for people who would like to listen totheir thoughts instead of focusing their attention elsewhere. It has

helped me to tune into what I am thinking and feeling and to,

therefore, respond instead of reacting.

The tools you need for writing meditation are a good pen andpaper and a comfortable place to sit. It can also be done at a

computer keyboard, although I recommend turning off the monitor so

that you are not tempted to edit as you write.

Sitting down comfortably at paper or keyboard, write whatever

comes to mind. Set a writing goal of 2-3 pages, 300 words, 20

minutes, or whatever works for you. With that goal in mind, your only

job is to keep your hand moving on the page or keyboard.

If you don’t know what to say, write or type that. Some of my

best thoughts started as, “I don’t know what to say, but I am really

feeling frustrated because I would like some more support in dealing

with this latest news from the doctor.”

Anything you write is perfect. Any thought you have is welcomeon the page. This is a safe space to express anything within you. I do

not recommend reading what you’ve written. The idea is just to letthe thoughts flow and to release them.

You are doing it right if you just keep outpouring whatever is in

your heart and mind. It is perfectly OK to write “I am bored” or “Idon’t know what to write” over and over again. It is perfectly OK to

write anything at all.

Release judgment and attachment to outcome. Just be. Be onthe page.

When you’ve reached your goal, stop. Congratulations! You’ve

just experienced Writing Meditation!



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Chapter Fourteen: Pure Love Meditation

This is my favorite meditation. It has evolved from manysources, so many that I cannot remember the original teaching. It has

been greatly enhanced by Deepak Chopra’s teaching in The

Spontaneous Fulfillment of Desire.

The purpose of this meditation is to fill myself with love and then

to send that love out across the universe. On days when I am unable

to get out of bed, I feel my life’ s purpose is simply loving the world,and this is one way I do it.

We start, as usual, by getting comfortable:


Wear something that will not distract you with its presence onyour body, something you’d choose for a Friday night at home

with a movie.

2. Settle yourself in a comfortable position. Some teachersand practitioners discourage lying down because of the possibility

of falling asleep. [If you need sleep so badly, I don’t think it’s a

bad thing to sleep.] What is most important is that you feel

comfortable. Consider closing your eyes. Some practitioners close

their eyes to remove outside distractions and some shut thempart-way to remain connected to the world while also moving

inward. Either way that feels right to you is perfect.





4. Relax and enjoy the breath until you feel your mind

quieting.

5. Welcome love into your being. Feel deep love flowing into

yourself. Allow yourself to remember all of the people who have

ever loved you or shown you kindness. They may be friends orrelatives or strangers with a smile. They may be animals or evenimaginary beings. Just feel their love and warmth inside of you.



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6. Feel love for yourself. Allow yourself to know what a gift

you are to the world and all of the wonderful things you are and

do. If love has a color for you, imagine yourself filled with thatcolor.

7. When you are overflowing with love, start sending yourlove out into the world. As any person or thought crosses yourmind, breathe love to it.

8. If you wish, send love to each person who is family or

friend to you or who is especially in need right now.

9. When you’ve sent love everywhere that you wish, return

your attention to the breath. If you wish, say in your mind,

“Love, Bliss, Knowing, Love,” on the breath. This is an Englishtranslation of the Sanskrit, “Sat Chit Ananda,” which you could

also use. Or you could remain focused on your breath.

10. After you feel connected with your inner Love, Bliss, andKnowing, you may change your thought to “Thy will be done” onthe breath. (“Thy” can refer to Love, to your intuition, to the deity

you connect with, or to the universe.) As you make your requestto be inspired by the deepest wisdom there is, allow yourself to

be fully at ease and in trust of Love.

11. Finish when you feel complete. Congratulations! You have

just experienced Pure Love Meditation!

Designed for me by Laura Pence, this tile makes me think of “limitless undying lovewhich shines around me like a million suns it calls me on and on across the universe”

from “Across the Universe” by John Lennon and of Pure Love Meditation.



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Chapter Fifteen: Tonglen Meditation

Tonglen is Tibetan for “giving and taking” and is a very counter-intuitive meditation practice, and a powerful one. I included it here at

the end because it encourages us to do the opposite of what we are

most inclined to do—to take in our suffering and the suffering of othersand send out happiness to all sentient beings.

It is both a personal practice for coping with personal pain and

suffering and a broader practice for removing global pain andsuffering. The practice is much the same; only the intention changes.

It is a powerful practice for me to accept my physical and

emotional pain and deal with it inside of me and to send out happiness

instead. I am grateful for the practice to remove some of the suffering

of the world (even when I am in bed) and replace it withlovingkindness and compassion.

The practice is a simple one and starts in a familiar way:

1. Settle yourself in as comfortable a position as possible.

Some teachers and practitioners discourage lying down because

of the possibility of falling asleep. [If you need sleep so badly, I

don’t think it’s a bad thing to sleep.] What is most important is

that you feel comfortable. Consider closing your eyes. Somepractitioners close their eyes to remove outside distractions and

some shut them part-way to remain connected to the world whilealso moving inward. Either way that feels right to you is perfect.




release the exhale? Enjoy feeling the air enter and leave yourbody, your chest and belly expanding and contracting with each

breath.

3. Visualize any pain and suffering you are experiencing as adark cloud around your heart if you are meditating on your own

pain. Breathe in the dark cloud, allow it to transform, and with the

exhale, blow it away to leave your beautiful heart.

4. If you are meditating on the suffering if another person,visualize the pain as a dark cloud around her heart. Breathe in the



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dark cloud, allow it to transform with in you, and with your

exhale, blow it away to leave her beautiful, healthy heart.

5. If you are meditating on the suffering of the world,

visualize the pain as a dark cloud about the world or the country

or region you want to heal. Breathe in the dark cloud, allow it totransform within you, and with your exhale, blow it away.

6. Continue meditating until you see your heart, the heart of

your friend, or the world or country or region whole and healed.

Congratulations! You have experienced Tonglen Meditation!

It is especially sweet to start this meditation with yourself,

acknowledging your own pain, and then to spiral out to others in your

community and to the entire world.

This meditation, along with the previous one, hold special spaces in

my heart, because they are gifts I can give to the world, even when

my body needs to be in bed.

I love sharing more light with the world.



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Chapter Sixteen: Quickies!

Sometimes we don’t have time to sit down and focus. Many of the previous meditations can be done anytime, anywhere, but these

are especially quick and easy Spirit Booster Shots!

Ten Seconds of RadianceThe first was created by my friend and author of Choosing Easy

World: A Guide to Opting Out of Struggle and Strife and Living in the

Amazing Realm, (sounds awesome, doesn’t it?) Julia Rogers Hamrick.

It is called 10 Seconds of Radiance. That’s right. 10 seconds. TheQuickest of the Quick. Here’s how: for 10 seconds, think and feel and

breathe radiance with no other object but experiencing radiance. It’s

like an instant facial or energy drink and totally free and available all

the time, everywhere. I promise, you’ll glow.

Heart Connection

This lovely, loving practice was created by my friend and

mentor, Meredith Young-Sowers, and is a wonderful way to connectyourself to your loving heart when you need it.

You start by placing your hands over your heart and breathing

peacefully. Then, imagine your hands connecting you with your inner

wisdom, a space of love and light where you are fully accepted andsupported.

Direct this energy toward any pain, discomfort, stress, or

struggle you are experiencing, knowing that your inner guidance willhelp you release what you no longer need.

Allow healing to occur in your heart and feel happiness and

balance restore themselves inside of you.

Mindful Presence

I shared this one in the Mindfulness chapter, but I feel it belongs

here too. To bring yourself back to center and full presence in themoment, Thich Nhat Hanh recommends this practice:

“Breathing in, I know that I am doing/feeling/thinking this.

Breathing out, I smile to my action/feeling/thought.”

Instant arrival in the present moment! More detailed instructions

are available in Chapter Six.



Conclusion

I hope that you’ve enjoyed sampling these different styles of meditation. I hope that you’ve found one-or more-style that makes

you feel good. The more you meditate, the greater the benefits.

Eventually, I’ve begun to recognize the Silent Witness inside of me that is observing my thoughts and feelings but is not my thoughts

or feelings. This makes it much easier for me to soothe myself when

physical or emotional pain is present.

I honor and acknowledge you for making meditation a part of your life. If I can assist you in your meditation practice in any way,

please honor me by asking!

You can reach me at [email protected] orwww.JulianaJoie.com.

Acknowledgments

Thank you to you for creating more peace in your life and theworld by trying meditation.

Thank you to Laura Pence, for the beautiful author photo and

shining heart-stars. Thanks also to Michael P. Burton for free range

access to his incredible photo gallery.

Thank you to my husband, my greatest teacher, who is the most

supportive super-fan ever. I love you always.

Thank you to my teachers: Meredith Young-Sowers, Thich Nhat

Hanh, Julia Cameron, Eckhart Tolle, Shakti Gawain, Deepak Chopra,

Belleruth Naparstek, Laurel Clark, Julia Rogers Hamrick, and others I

am forgetting but am no less grateful for.

If you wish to continue learning about Meditation and

Mindfulness, books by the above authors are good places to start.

Thanks for sharing your day,

Juliana Joie






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