Most people don’t consider meditation to be a spiritual experience. It has become so rationalized and promoted by physicians, psychologists, therapist, and even educators that people are using the practice of meditation as a simple way to relieve stress and control emotional states. There is absolutely nothing wrong with using meditation for this. In fact, it is something that I feel is needed for many people.
Guided visualization meditations are one of the common forms of meditation used in the new age movement. Groups of people will come together in meditation circles to sit in chairs, on pillows, or even on the floor to go through the process of entering into a meditative state that takes them away from the hustle and bustle of daily life and into a more serene environment. The challenge becomes using this altered state of consciousness to understand more about yourself and your journey. Guided meditations, if led properly, are a good way for many beginning this practice to find ways to access that altered state and listen to the messages that the subconscious would impart on them.
Here on Insights For The New Age we will be publishing a number of guided meditations in the coming months to help those who would use them. There are several suggestions and cautions that I would make to those who would partake of this practice.
- Find a quiet place to do your meditation. Don’t rely on headphones alone to clear background noises in an area.
- Be comfortable, wear loose clothing, and be sure that you’re in a comfortable environment, use a fan, a blanket, pillows, or even a meditation cloak.
- Avoid distractions; be sure you can devote the time to do the meditations and try to do so daily, at the same time if you can.
- Record guided meditations that you find in print using a digital recorder or other recording device. Using recordings allows you to do the meditation without the distraction of having to stop and read the next step.
- Use ambient sounds, waterfalls, or music to help relax you.
- Take the cues from your recording to guide you through.
- Avoid rushing through the reading and take your time in doing the meditation.
For beginners, I’m providing a starting point with this meditation. The important thing in using this meditation is to access all the senses in a meditative state. We are aiming to heighten awareness and allow you the guidance to vividly visualize and experience the environment which we provide.
Read the meditation through. Record it to your own device. Find a place to do the meditation and simply allow yourself to experience it. There is no right or wrong way to do this, there is only doing. And in doing, you will open yourself to richer experiences.
The Garden Of Contemplation
©2009 By Samantha A. Tiner
Relax…
Breathe…
Release all the tension in your body.
Start with your toes, your feet… clench them as you inhale, release them as you exhale, allowing them to fall freely.
Clench the muscles in your calves… inhale… release them and exhale releasing even more of the tension you carry.
Clench your thighs… inhale… release them and exhale releasing even more of the tension you carry.
Clench your buttocks… inhale… release and exhale releasing even more of the tension you carry.
Engage your abdomen… inhale… release and exhale releasing even more of the tension you carry.
Now your hands, fingers, wrist and forearms…… inhale… release and exhale releasing even more of the tension you carry.
Your upper arms, and shoulders… engage those muscles… inhale… release and exhale releasing even more of the tension you carry.
Your neck, jaw, and head… consciously engage the muscles … inhale… release and exhale releasing even more of the tension you carry.
Now bring your focus to your eyes, relax them.. let them see all the little pinpricks of light that they see and let them go.. inhale… relax, exhale and allow the last of the tension you’ve been feeling drain from the body.
Feel yourself sinking slowly … into the floor, as if it were soft earth, caressing your relaxed muscles, grounding your unique energy, and allowing you to feel the cool, comforting pillow of grass, earth, and air …
Feel the warmth of the sun on your skin. Your eyes register shadows as though you are lying, eyes closed beneath a canopy of tree branches that are now swaying gently with a breeze.
You can hear the leaves rustling above you.. and then you feel the soft breeze flow over your body.. you can smell the sweet fragrance of roses, jasmine, wisteria lavender…
You inhale, deeply and take in all of these scents on that breeze. Your eyes flutter open in reaction to the sunlight. They adjust to see the leaves of the birch trees above you, vibrant in color, red, gold, and brown. They are warm colors, inviting…
Slowly you sit up; you look around you with a relaxed and whimsical fascination at the sights you see.
You’re surrounded by a beautiful garden. An arbor guards four different paths, each covered with ivy, jasmine, morning glories, and wisteria. Beds of roses mingle with peonies, lavender and blue bonnets. The colors are vivid to your eyes. Brilliant reds, yellows, purple, blue, white…
You stand and realize that you’re dressed differently. Pants fit loose on your legs, soft, like cotton or gossamer, a tunic of the same loose, flowing fabric feels as light as the breeze that lifts it gently to float around your ankles and stomach.
You walk on the grassy paths through the gardens… stopping at a red rose you reach out and feel the softness of the petals, the velvety smoothness of the petals, then you bring the rose to your nose and inhale deeply of the sweet fragrance.
You hear a bird sing softly, a sweet melody in the treetops, another calls back in an echo of the song they sing. This is their way of communicating somewhere up among the treetops.
The breeze draws your attention ahead of you where there is an ivy covered arch, The arch sits in the center of the garden and holds a white wicker swing. The light is turning a golden shade and the streams that come into garden illuminate the swing as if to invite you to sit down.
You walk over and sit on the cool bench-like seat of the swing. It rocks with your weight and you sit silently listening to the birds up in the trees. There is a thick green patch in the bed before you.
You see something red peeking out through the thick leafy foliage. You go to the bed and bend down to find that there are a number of plump ripe red strawberries. You pick a few of these perfect berries and then return to the swing beneath the arbor.
You ponder over the berries for a moment. Take the largest of them and hold it in your fingers. Feel the texture of the berry. The bumps and fibers… the leaves… these perfect strawberries.
Take a bite of the berry, taste the sweet juice, feel it drip from the corner of your mouth. Taste the sweetness, feel the seeds in between your teeth. Savor every taste, every sensation…
Take your time and eat the rest of the strawberries as you watch the light of the sun fade.
You watch the sun sink on the horizon as you eat the strawberries. The orange, red, and purple hues brilliant against the white bark of the birch trees.
You take time to think on your life, of the direction your life seems to be taking, of the direction in life you want to be taking… you ponder small changes that would put you on this path, or that would help you on your current path. You think about the things that have meaning in your life. The things you cherish, the ones you love, and you remember why you cherish and love them so.
As as the light of day fades, you know that it is time to return. You walk back through the garden paths… to where you were. In the grass there is a perfect indentation where you had been lying before.
You lower yourself back into the indentation and look through the trees. The sky has darkened and the birds have gone. There is a stillness now… The scents of the flowers all fade away as you close your eyes.
You feel yourself sink into the earth again. You breathe deeply … inhale remembering to take the peace of this place back with you… exhale… allowing the awareness to return to your limbs
Inhale…. Remember the things you thought about… Exhale… knowing that you’ll come back for more insight…that you will travel the paths the other arbors begin…
Inhale…. Wiggling your fingers… exhale… clenching your fist
Inhale… wiggle your toes… exhale and gently move your legs.
Inhale….allow your awareness to come back to the place where you are… Exhale and allow your body to feel the carpet, the chair, the pillow… whatever is around you.
Inhale stretching your body and as you exhale… open your eyes… and return to yourself, your life, your now…
This article and meditation may be reproduced for personal use only. Written permission is requied for any mass production for groups or organizations. Please contact the author at samantha (at) luminusveritas (dot) com for information permissions.