Meditations Instructions
Part 4
Hello fellow human being.
This page contains detailed description and practicing instructions to the
following meditations and exercises:
Praying / Asking
Simple Breathing Exercise (Pranayama)
-- a very simple, yet very powerful, breathing exercise.
Peace On Earth Meditation
-- a guided imagery meditation towards global peace.
Back to
Preface to Meditations in The Third Circle (TTC)
-- a brief introduction and description of the eight meditations and
exercises.
Praying / Asking
PSAL 19:14
Let the words of my mouth, and the meditation of my heart,
be acceptable in thy sight, O LORD, my strength, and my redeemer.
PSAL 23:1
The LORD is my shepherd; I shall not want.
PSAL 31:3
For thou art my rock and my fortress;
therefore for thy name's sake lead me, and guide me.
LUKE 11:9
And I say unto you, Ask, and it shall be given you;
seek, and ye shall find; knock, and it shall be opened unto you.
LUKE 11:10
For every one that asketh receiveth; and he that seeketh
findeth; and to him that knocketh it shall be opened.
(46) "Faith, devotion, and constant communion with God
through prayer -- these are declared by the sacred scriptures to be the
seeker's direct means of liberation. To him who abides by them comes liberation
from that bondage of physical consciousness which has been forged by
ignorance."
Shankara
Vivekacudamani (The Crest Jewel of Discrimination)
"Meditation is prayer from within the inner
self."
Edgar Cayce
Foreword
Praying or asking is a great aid in itself. It is said that there is a
cosmic law that one should ask in order to receive. At times, one gets
much more than one have asked for. It is said that it's beneficial to
sincerely intend whatever we are striving for and to actively ask for it.
It is not necessary to have any particular belief in order to pray or ask,
not even a belief in God, or in God's existence. Believing in God or not,
being a member of a particular religion or not, doesn't make much
difference here.
TTC is not a religion, not a part
of any religion and it is not connected to any religion. Praying is very
useful and helpful, regardless whether praying, or asking, is done in a
religious context or not. Here, in TTC,
there is no intended religious context to praying. What counts here
is our attitude and behavior, our motives and actions -- not any dogma.
Yet, it is the individual's choice whether to pray in a religious context
or not. In our experience, praying, or asking, is very useful, regardless
to whether it's being done in a religious context or not.
TTC, in the context of prayer, have no
recommendation pro or con any religion.
One of the reasons that praying or asking is very helpful is that by
praying or asking we direct our attention away from our small ego to a
higher ideal. It serves us in widening our perspective and scope,
increasing our boundaries.
Another reason is that by praying or asking we direct our attention to the
desired results and goals. Directing our attention serves the flow of
energy to and from the desired result or attainment. This energy flow
assists in the actual attainment of our goals.
It is recommended to ask or pray before every meditation, though,
ultimately it's our individual choice. It is recommended to ask or pray
for protection before or during the shielding.
Instructions to praying / asking
Pray or ask silently to God, or the universe, or all-that-is, or the
Supreme Self, or pure consciousness, or the silence within, or the godhead
within. It is your choice as to who or what to address your praying or
asking, yet, it is recommended to address the highest ideal or concept you
can bring to mind. You may pray or ask aloud, though in our viewpoint
silent praying may be more effective.
Ask God, or the universe, or any other address of your choice, for
whatever you want to achieve and attain in your life. The highest goals,
attainments and ideals one may have in mind, the best. Asking for the
highest includes all the steps and stepping stones on the way. You may add
asking for shielding and protection.
Your own words are as good as any others. You may well use your own words
or any prescribed text. The intention is more important here than the
exact words.
Do the best you can to mean, to sincerely intend, whatever you ask or pray
for. Intending is an important and a very powerful aid in itself. The more
one brings to mind and sincerely intend one's wishes and highest ideal,
the better. (It doesn't mean reducing one's practical attitude and
behavior due to day-dreaming).
A very important point is to pray or ask innocently. That is, ask or pray,
yet, it is a good attitude to accept one's lot in humility. Your prayer or
asking may be answered, and it may not, it may be answered sooner, or
later. Accepting one's lot, or one's Karma, or the will of God -- whatever
the result may be, is both a sign of spiritual maturity and an aid to grow
in it.
This humility, innocence and acceptance of one's lot, or one's Karma, or
God's will, is expressed in the following verses:
PSAL 37:11
But the meek shall inherit the earth; and shall delight
themselves in the abundance of peace.
LUKE 18:17
Verily I say unto you, Whosoever shall not receive the
kingdom of God as a little child shall in no wise enter therein.
LUKE 22:42
Saying, Father, if thou be willing, remove this cup from me:
nevertheless not my will, but thine, be done.
It is recommended to be cautious in asking 'small' things. For instance,
one may ask for money and actually get it, only one may be oblivious of a
possible price in personal happiness, or in available time to dedicate to
one's family, one may have to pay for getting that money. So, it is
recommended to ask for as broader and higher goal one can bring to mind.
In any case, it is good to be mindful and cautious about what we ask.
It is perfectly legitimate to ask for personal, or 'small' things, only a
measure of caution would better be practiced. When asking for a personal,
or 'small' thing, one may add asking for attaining one's highest ideal, or
a very broad goal, that may contain in it the specific, 'small' goal,
asked for.
It is a good practice to add praying or asking for the welfare of the
whole, the whole of humanity as well as nature, or Mother Earth. Both
humanity and Mother Earth need it and may be benefited from it. By asking
for the welfare of the whole there is a benefit for the individual as
well. One point is that it aids widening one's heart and perspective.
Another point is that it may be added to one's merits, or good Karma.
PS
It may be helpful to bear in mind that for attaining our aspirations and
goals, actually acting upon it and working towards achieving our goals is
effective no less than praying or asking for it. Praying, or asking, and
actually doing and working towards our goals are complementary to one
another. As Edgar Cayce said: "Pray intently as if everything is in God's
hands, but work hard, as if everything is in your own hands". Spirituality
doesn't mean detaching from practicality, it is not intended to replace
practicality.
Back to
Contents of the meditations page
Simple Breathing Exercise (Pranayama)
"First enter in as through the meditative forces within self; through the
purifying of the body, of the mind, that it may be one and in accord, in
attune with the Creative Forces from within. Yet as He then proclaimed to
thee, there is a cleansing of the body, of the flesh, of the blood, in
such measures that it may become illumined with power from on high; that
is within thine own body to Will!"
Edgar Cayce
2.30: "The eight limbs of Yoga are: the various forms of abstention from
evil-doing (Yama), the various observances (Niyamas), posture (Asana),
control of prana - or of the breath - (Pranayama), withdrawal of the mind
from sense objects (Pratyahara), concentration (Dharana), meditation
(Dhyana) and absorption in the Atman (Samadhi)."
Patanjali -- The Yoga Sutras
Foreword
Prana is the Sanskrit word for the universal life force -- the force that
sustains life in all living creatures. In Chinese, this universal life
force is called Ki, or Chi, hence, Tai-Chi. The connection between this
universal life force and the human soul may be seen in the similarity of
the Hebrew words 'neshama' (soul) and 'neshima' (breathing) and the Hebrew
word 'ruach' which stands for both spirit and wind (flow of air). Hence,
"Genesis 2:7: And the Lord God formed man of the dust of the ground, and
breathed into his nostrils the breath of life; and man became a living
soul."
Pranayama - Yogi breathing exercises - is one of the eight limbs of Yoga -
for the value and benefit of Pranayama is paramount. It is extremely
relaxing, invigorating -- it purifies the body, mind, soul and spirit.
This Simple Breathing Exercise (Pranayama) is indeed very simple and easy
to practice, yet, it is highly valuable. This simple Pranayama may be
practiced by itself and it may serve as an excellent preamble to any
meditation and spiritual exercise.
There is no set recommendation for the duration of the practice -- it may
be practiced for any duration between 2 and 30 minutes, or even more,
should you choose so. Since this exercise is highly valuable to be
practiced before other meditations, especially The Silence Meditation and
The Aum Mantra meditation -- should you have limited time for meditating,
even 2 or 3 minutes of Pranayama may be valuable and beneficial. When
there is no time shortage, 5 to 10 minutes of Pranayama preceding
meditation should be enough.
Yet, you may choose to practice this Simple Pranayama for any length of
time that may suit you. Anyhow, when being practiced on your own, it is
recommended to practice this breathing exercise for no longer than 30
minutes each time and for no more than 4 times a day, or for no more than
90 minutes a day altogether. To determine the time, best is to peep at
your watch -- alarm clock, or alarm device may be jolting.
This Simple Breathing Exercise, or Pranayama, is best being practiced very
gently, softly, slowly, easily and comfortably. Though some other
Pranayama, or breathing exercises has different instructions, for this
particular exercise it is recommended to practice it gently and softly all
along.
This breathing exercise is best practiced sitting comfortably with eyes
closed, though you may choose to keep your eyes open or to stand up.
Should you choose sitting, it is recommended not to cross your legs and
arms (unless you are used to Eastern stile sitting and it is comfortable
for you). It is recommended that the back, neck and head would be
straight, as long as it's comfortable.
The instructions given below are intended for right-handed people.
Left-handed people can practice it with their left hand, when the thumb is
closing the left nostril, instead if the right nostril mentioned in the
instructions. Other than matching the nostrils to the hand being used, the
practice is the same and there is no special importance for the hand being
used.
Basic Instructions to Simple Breathing Exercise (Pranayama)
At your choice, you may sit comfortably and close your eyes. With the
thumb of your right hand gently close your right nostril. (Left-handed
people can start by closing the left nostril with the left thumb). Very
gently, softly, easily and slowly exhale (breath out) through your left
nostril.
When the exhaling is being done gently, softly and slowly, as recommended,
usually there will be no noise in this process.
Exhale all the air, or as much as is comfortable, out of your lungs. There
is no need to exert -- the easier, gentler and more comfortable the
process is being done, the better.
Once you have exhaled, you may wait for about 1 to 3 seconds - there is
no need to count - a brief, comfortable pause will do. Very gently,
softly, easily and slowly inhale (breath in) fully, or as much as
comfortable, through your left nostril. Again - there is no need to exert
- the easier, gentler and more comfortable the process is being done, the
better.
Once you have inhaled, you may wait again for about 1 to 3 seconds -
there is no need to count - a brief, comfortable pause will do. Remove
your thumb from your right nostril and with both your third finger and
your ring finger gently close your left nostril. (Left-handed people can
close their right nostril with the fingers of their left hand). Repeat
through your right nostril this cycle of gentle, soft, easy, slow and
silent exhaling, followed by a brief pause, followed by a gentle, soft,
easy, slow and silent inhaling, followed by a brief pause.
You may repeat this process of exhaling and inhaling, alternating fingers
and nostrils, for the duration you have set for the practice.
This may be the whole exercise, while there is nothing specific being done
with your awareness, or attention. Alternatively, the awareness, or
attention, may participate in this breathing exercise, as given in the
advanced instructions below.
Advanced Instructions
It is recommended for beginners to start this breathing exercise with the
basic instructions, given above. After some time, may be few days, or few
weeks, or few months -- when you may become accustomed with the practice,
you may add the advanced instructions given here.
The advanced way to practice this Simple Breathing Exercise (Pranayama) is
to add participating the awareness, or attention, during the exercise.
You may start with sitting comfortably, closing your eyes and gently
closing your right nostril with your right thumb. Bring your attention to
the lower part of your spine. Feel, or imagine, a kind of energy flow, or
upwards movement, up your spine, to your head, through the back of your
head, through the top of your head, through your forehead, to a point in
the lower part of your forehead, between the eyes (the point of the third
eye) -- where the energy, or the sense, is being accumulated. All this may
take few seconds, may be between 3 to 5 seconds - there is no need to
count - that it takes few seconds is good enough.
Once you have felt, or imagined, the energy, or a sense, in the point of
your third eye, you may start to exhale easily and comfortably, as in the
basic instructions given above. While exhaling, feel, or imagine, the
energy, or a flow, going out through your nostril with the outgoing air.
At the end of the exhaling, feel, or imagine, that all the energy from the
point of your third eye have gone out.
You may wait for few seconds and start inhaling. While inhaling, feel, or
imagine, energy, or a flow, coming in with the incoming air, through your
nostril, through the point of your third eye, through your forehead,
through the top of your head, through the back of your head, down your
spine to the bottom of your spine. The energy, or a sense, is meant to be
at the bottom of your spine at the time the inhaling is finished.
You may now open the right nostril and close the left nostril -- and
repeat the process described above, alternating fingers and nostrils, for
the duration of the practice.
It is important that the whole exercise will be practiced very gently,
easily and comfortably. Should any inconvenience may arise with these
advanced instructions, it is recommended to go back to the basic
instructions.
Please remember that I'm available to answer any possible questions by
e-mail. I'll do my best to answer and clarify, as much as it can be done
verbally.
E-mail
Back to
Contents of the meditations page
Peace On Earth Meditation
"We appeal, as human beings, to human beings. Remember
your humanity and forget the rest. If you can do so, the way lies open for
a new paradise; If you cannot, there lies before you the risk of universal
death."
Russell-Einstein Manifesto
"When ye come, leave thy prayer, leave thy offering - until ye have made
peace with thy brother, until ye have made peace with thyself.
"For as ye do to thy fellow man ye do to thy Maker. Let that knowledge be
spent in a way and manner to help others."
Edgar Cayce
Preface
This meditation is of the guided imagery type. It is a visualization of
peace on earth. A visualization of humanity moving to a higher step in
its evolution by having peace between nations, races, communities,
religions and individuals.
It is a practical application and implementation of our widened
perspective, consciousness, caring and love. In turn, practicing this
meditation and our practical caring serves us in widening our perspective.
It is a very effective aid to develop and increase peace and love in our
own hearts and actually spreading love and peace vibrations all over the
universe. Peace may be attained by bringing in peace, not by fighting war.
Peace draws peace, fighting brings war -- the same attracts the same.
We actually attract to our lives that which our mind, intent and focus are
directed to. It is an attraction of energies and essences. Directing our
attention to peace on earth facilitates and aids actually bringing it.
This is one of the ways in which we create our own reality. It is good to
actively and intentionally create whatever we want to have.
One of the best uses of our volition is facilitating and aiding peace on
earth.
Some say that humanity is degrading itself into too much materialism. Some
say that humanity is destroying itself and our planet Earth. Whether it is
true or not, to whatever degree it is accurate or not -- it feels like the
call of our time for each and everyone to actually do the best one can to
care for our fellow humans and for humanity as a whole. This meditation is
an effective means towards this end.
Foreword
This meditation is best practiced sitting, eyes closed. One may start with
relaxation, praying or asking and shielding -- at your choice.
This meditation, much like all guided imagery meditations, is utmost
effective when it is being practiced following 5 - 15 minutes of
practicing The Silence Meditation or The Aum Mantra Meditation. That is,
practice The Silence Meditation or The Aum Mantra Meditation for a while
and while sitting, eyes closed, switch to Peace On Earth Meditation.
All imagining may be visual or verbal - that is - you may see it in your
'mind's eye', or you may think it.
Instructions to Peace On Earth Meditation
The meditation is imagining a future utopian ideal state of affairs in
which humanity as a whole and all humans, or the majority of humans, are
having a peace with each other, on the national level and on the personal
level. All nations, societies, races and religions are having peace.
People are having a deep and genuine respect and caring for one another.
It is very good to try and have as better and as ideal picture as one may
bring to ones mind. It is good to go into details, seeing ways in which
people are respecting and caring for one another, seeing nations and
humans all over the planet prospering and blooming, seeing mutual love and
affinity between people and nations. It is good to actually feel, or
imagine, peace and love in your own heart while meditating.
PS
Sitting is not mandatory. It can be practiced at any time and in any
place, while working (if the nature of your work allows), while walking,
etc. Just bring to mind this ideal whenever and wherever possible, or come
into contact with your own feelings and attitude of peace and love.
Practically and actively doing something towards this ideal is very
helpful to the meditation. It may be 'small' things, within one's means.
It may be practically feeling love, peace, caring and affinity towards
other people, nations, races and religions. It may be getting off a
possible angry mood or feeling, or just feeling peace, love, respect, or
caring towards others. It may be speaking up one's voice on the issue in
the proper place and time, and in the proper manner. Whatever it may be,
the actual doing is part and parcel of the meditation itself. Much as in
all spiritual practices -- validity is in the implementation.
Please bear in mind that our viewpoint and the philosophy underlying
TTC are not a life in denial. We do not
mean to say that people should deny their genuine emotions and attitudes.
At times we may be angry, or moody, or we may flare up. At times we may be
in pain. All this is part of life, part of being human. Connecting our
inner peace and love is best being done when it's natural to us -- not
being forced artificially.
We do not mean denying our condition and feelings. What is meant here --
coming into contact with our inner love and peace whenever possible,
whenever it comes naturally by our remembrance. We do not recommend
forcing anything, or manipulating, or acting against our nature or against
our natural state of affairs. It is good to bring up to our consciousness
our own love and peace, yet, it is good to do so in a natural way -- not
to force anything, not to deny anything.
At times we tend to overlook the fact that we all are subjects to the
human conditioning. At times we act and react out of our conditioning,
though some may wish they would act always like angels.
TTC recommends accepting our lot,
condition and conditioning at every given moment. This does not contradict
striving to evolve and acting upon our growth. Only, evolving and growing
up is best done out of acceptance, not out of denial.
It is good to bring up to our consciousness our own love and peace. It is
good to do so when it comes naturally, when it agrees with our present
state and condition.
May peace be with you.
Back to
Contents of the meditations page
May your own Light and Love guide you.
