Dear friends, This book is a labor of my mind, heart and soul. I share this love offering with everyone, free of charge. If you would like to order more copies of this book please contact me. And if the words touched you and enriched your own reflections, please support my work by passing the book forward and please donate generously to my ministry at: Email: RunWaters@gmail.com Mailing Address: Nita Ng No. 1, JLN HELANG SIPUT 3 TMN SINAR SURIA 52100 KUALA LUMPUR, MALAYSIA Peace and love to you, Nita Ng
My Little Meditation Book I have included in this book 20 techniques or ways to meditate. We are each unique individuals so different techniques will appeal to different people. You can also mix and match different techniques in your personal practice. If one exercise does not suit you, then feel free to move on to others that are more to your taste. The 20 techniques are derived from both Eastern and Western traditions, from Christian, Hindu and Buddhist practices, and are all techniques that I have used and experienced personally. I would also like say here that I believe no one technique is more advanced than another. What matters is that you do meditate, using technique(s) that bring you love, peace or joy (or all three). I thank my teachers from over the years priests, monks and yogis from different walks of life. During the editing of this book, I happened to be rereading a couple of books by Anthony de Mello and his words definitely influenced the editing. I thank Tony for being a guiding light, even years after his passing. This book is often used hand-in-hand in my workshops and retreats. 2
What is Meditation? Meditation is not only a way to our inner Self; I believe it is the ultimate route towards the unity of all of humanity. It transcends religions and structures. Unlike rituals and theology, which are part of rational prayer, meditation is prayer of the heart. In meditation we who are all part of the universal one are re-united, thus the yug (literally: to yoke) in yoga. This is why many teachers say that healing and change begin with each one of us. To change the world, we need to change ourselves. Commitment To Doing The Practice Your only commitment is to just turn up at your designated time and place. Meditation is a practice. Even when it feels like nothing is happening, keep turning up at the place and time that you have assigned for your daily meditation practice. And just be there, present and accounted for. You cannot force meditation so don t try to do anything. Just be there for yourself. Sometimes that alone is enough. Often, beginners find that each time they try to meditate, they fall asleep. If that happens, check again that your spine is straight and try again to meditate. But after the third time, I usually tell my students to just give thanks for today s meditation and come back to it tomorrow. 3
4 Beautiful Heart
1) Breath Awareness Meditation Sit comfortably either on a chair with your feet flat on the floor or in half lotus position. Keep your back straight and roll back your shoulders, opening your heart and chest. Close your eyes and become aware of your breath. Bring your attention to your breathing. Notice your inbreath and out-breath. Keeping your attention on your breath keeps you grounded in the present moment. Are you here in this room, or have your thoughts drifted to work or chores? Gently invite your mind to focus, like a bystander observing, noticing. Not commanding or controlling. Each time your mind wonders, just take note and gently guide your attention back to your breath. Lovingly. Without force. If your mind continues to wander, that s OK. Accept that for now and after a third time, lovingly end this meditation and do what you need to do. This may be 5 minutes after you started, or it may 20 minutes. This exercise brings calmness and relaxation. 5
6 Peony
2) Stare At An Object Or Image For those who might find it hard to focus with your eyes closed, you may keep your eyes slightly open and focus on an external object like a flower or a sacred image. Avoid moving objects and luminous objects like a candle because that might produce a mind form of hypnosis. 7
8 Letting Go
3) Meditating In Front of A Blank Wall This is a method taken from Zen Buddhism. For some people, keeping their eyes closed does not stop the mind from spinning out thoughts and words. Staring at a blank wall helps to focus. Sit in your preferred meditation pose, about 2 feet away from a blank wall. In addition, you may also count from 1 to 10 in your mind, and then start over again at 1. Each time you find yourself distracted, you start again at 1. It was said that some mystics recommend staring at the blank wall lovingly. 9
10 Dawn
4) Thank You Meditation Prepare yourself just like the breath meditation. Today, we introduce a focus word into your meditation thank you. Inhaling thank and exhaling you. Keep repeating this with each breath. Soon you may find yourself doing this unconsciously everywhere you go; when you re driving, or on the bus or subway, when you re walking. In time, this may became second nature, so that every time you breathe, you are saying thank you. This is the start of an attitude of gratitude. It is in ways like this that sages and monks strive to pray unceasingly, everywhere, everyday. You may also replace the word thank you with words that are meaningful and affirming for you. One example is using a name of the divine like Jesus, Allah, etc. You may also use longer words or sentences, but preferably something that has a rhythm or that has an even number of syllables, to fit the in-breath and outbreath. A repetitive prayer word or mantra helps one to find the inner centre of one s being. 11
12 Storm
5) Meditation With Emotions Sit comfortably in your preferred meditation position. Once again bring your attention to your breath. Today, with each inhalation, tell yourself that you are breathing in Love. With each exhalation, breathe out Gratitude Alternatively, breathe in Joy; breathe out Peace Or on a stressful day: Breathe in Love, breathe out negative feelings like anger/stress/despair. Do this for at least 10 minutes, until your whole body is radiating love. 13
14 Gratitude
6) Gratitude In Mind, Heart And Body The heart is love and our blood carries joy everywhere within our body. Sit or lie down with your eyes closed. Generate a feeling of gratitude within your heart, and then imagine your blood circulation carrying this wonderful emotion into the rest of your body, causing every little cell in your body to feel grateful and happy. 15
16 Bamboo
7) Walking Meditation Apart from slowing down or as a bridge to stillness, this meditation is also ideal to help alleviate tension in the body. Keep your right hand in a gentle fist and fold your left hand over it, holding both hands just below your chest and your eyes on the path ahead, and not looking around. Move your right foot forward and be fully aware of the sensation of movement in your right leg lifting, thrusting forward, resting on the ground, then of the body s weight leaning on it. Then do the same with your left leg, landing your left foot one step ahead of your right. Continue your slow walk through a designated path outdoor in a park or within a small room You might find yourself internally verbalizing the actions too. And that s ok. It is recommended to complement or pair this meditation with one of physical stillness. In Vipassana retreats, participants often alternate the walking meditation with a sitting meditation. 17
18 Action
8) Body Prayer Body prayer is meditation that involves physical actions as opposed to stillness, usually slow and flowing. These are loosely categorized into 2 types: The first involves a specific sequence of actions or poses, like in tai chi and the sun salutation from yoga. Alternatively, one can also use free flow dance or tai chi, in no specific sequence or choreography. Personally, I use yoga, tai chi and pilates in my body prayer, choreographed to inspirational songs. Repeating the same choreography for a particular song each time I play it. For your convenience, I ve put together a couple of sample body prayer videos that are available on my website: www.yogapark.blogspot.com This form of meditation allows you to express, with your body, a sentiment, or inspiration that you feel or wish to feel. St Augustine once said that when he lifted his hands in prayer, his heart would, after a while, be lifted up also. Body prayer is suitable for everyone, particularly those who find it hard to be still. It can be a regular practice or merely a bridge to slowing down and coming into stillness. 19
20 Meditate
9) Meditation on Literature Lectio Divina In ancient times, Benedictine monks made this simple meditation a popular technique. There are four steps: - Read or Lectio read an inspiring book or passage of scripture. Stop at a word or phrase that moved you. Meditation or Meditatio chew on the word or phrase. Repeat it over and over again, let it sink into your heart and mind. Or reflect on what it is about the word or phrase that spoke to you, drawing from memories and past experiences. This part is a mental exercise. Speak or Oratio speak to the Divine from your heart about this word or phrase, perhaps on how it relates to you and your life. Contemplation or Contemplatio Come to rest in the Divine Presence. Sit in contemplation. Perhaps imagine yourself enveloped in a cocoon of love, peace or joy. This part is more heart prayer than mind, BEing rather than thinking. After a few minutes, end the contemplation with a simple thank you. This reminds us that we are always in relationship. 21
22 Providence
10) Meditation On Art Apply the steps of Lectio Divina to a picture or painting that touches you. Allow yourself to stay with it for a few moments. Begin with just looking at the painting. Then begin a dialogue with yourself, ask yourself what was it about this painting that attracted your attention? What touched you? What was it about this painting that spoke to you? This may begin as a mental exercise, reflecting on your memories and your experiences in life. Then open yourself to the Divine, asking God or the universe to show you what was it that you needed to see? What was it that you needed to learn? Finally, sit in the Divine Presence. If a strong emotion came out of your earlier meditation, allow yourself to just sit, enveloped in that emotion. BEing, not thinking, not doing. After a few minutes, end the contemplation with a simple thank you. 23
24 Rose 2010
11) Orange Meditation Like the walking meditation, one can also do eating meditation. When we are present to our food and give our attention wholly to what we are eating at that moment, we savor every bite and taste. We also feel more satisfied and less likely to binge. Start with a prayer or by sending up gratitude for the food that is before you. Our body absorbs not just the nutrition but the positive energy now contained in this food. Gaze at the orange with gratitude. Using all your five senses, explore the orange. Feel the texture of its skin, smell it. Then slowly begin to peel off its skin. Once that s done, feel and smell the skinless fruit, before slowly parting it at the centre. Then peel off a slice and put it into your mouth. Feel the taste and the texture of the fruit on your tongue, before slowly biting into it. Enjoy the sensations that fill your mouth at the explosion of taste and juice at that first bite. Chew slowly, enjoying the action of eating and tasting before finally swallowing. Repeat the same with each slice, eating slowly, savoring every bite. 25
26 Zen Bamboo
12) Removal of 10 Items from Your Life Open your closet, look through your clothes and pick out 10 items that you LEAST like. Take this into reflection, ask yourself: Why did I buy or accept them in the first place? Did I buy them myself or did someone give it to me? If so, who? Why do I dislike these items? Finish this exercise first, even if it takes more than one sitting. Then repeat the exercise with activities in your daily schedule or diary. Pick out 10 activities that you currently do or engage in that you LEAST like. Reflect on what it is about these activities that you dislike. How necessary are these activities? Is there a way that you might approach them that could transform your experience of doing them? Canceling some of those activities would create more free time and space for you. Perhaps you could do something that you enjoy, or just have a date with yourself, for meditation or to have time for something that gives you life. As for the clothes, you may want to give them away to charity or recycle the material for something else later. 27
28 I Am
13) Value of Life Imagine yourself at a doctor s consultation. In your mind s eye, see the doctor sitting in front of you. Imagine the good doctor telling you that you have some kind of terminal illness and that you only have months to live. Take that information into reflection. Ask yourself: What would I do with the last few months of my life? Who would I spend the time with? Where would I rather be, if not here? 29
30 Leaves
14) Recall Your Happiest Memory Sit in your meditation pose, close your eyes. First focus on your breathing until you are relaxed and grounded in the present moment. Then, slowly walk through the closets of your memories and recall a time when you were happiest. Recall the event or situation that made you happy. Recall the people involved. Recall the emotions involved. Were there love, joy and peace? Relive that memory like a film and allow yourself to feel the emotions again. Slowly let the feelings shine brightly from your mind, into your heart and into your body. Bring a smile from your mind, to your lips and to your heart. Let your whole body smile and let the light of your happiness shine brightly, so brightly that anyone who sees you now will see your inner light. A happy memory becomes a treasure and a resource that you can dip into anytime you wish to bring joy and happiness to your life. This is a powerful tool for therapy and personal growth, for promoting psychological and emotional health. Unlike the previous exercises, which are more awareness-centered, in this exercise you relive the experience, not merely observe. 31
Dream Dancing in the Woods at Sunset 32
15) Fantasy Or Imagination Sit in your meditation pose and close your eyes. Imagine yourself walking on a path in the woods or forest, and you meet someone there. This person guides you to a house, which you enter alone. On the table, you see a book opened. You look at the book and see a message. You leave the house and make your way out of the forest. Now ask yourself some questions about the fantasy. E.g.: What sort of woods or forest were you in? Who did you meet? Did you speak to this person? If yes, what sort of conversation did you engage in? What did the house look like? What was it made of? What did the book look like? Was it old or new? How thick was the book? What was the message in the book? How did you feel upon reading it? What were your emotions at each stage of the journey? How did you feel when you left the forest? Imaginative meditation or fantasies, like dreams, are useful tools to learn something about yourself because you project your true self into them. And like dreams, they are ways to process things that are happening in your life and have the mysterious ability to change you, even if you do not understand how or why. Imaginative meditation is particularly suited to people with very easily distracted mind. This is a great tool for finding inner silence and to deepen our recollection. Teresa of Avila was known to use imaginations in her experience of the divine. 33
34 Loving Heart
16) Body Love Meditation This is sometimes called body-scan by other people, but I prefer to call it body-love. You may do this sitting on a chair or lying down. You may use your imagination, mentally reaching out to each part of your body; or you may place your hands on the area concerned in what I call the healing hands meditation. Experiment with doing this in bed, with your eyes closed. Starting from the top of your head, send love to the crown of your head. Then down to the forehead, eyebrows, your eyes, nose and mouth, your cheeks, your chin and jaw. Imagine love like water, flowing to your ears, hair and to the back of your head. From your head, love flows down your neck, to your collar-bone, shoulders and the rest of your torso. Continue to send love to each part of your body, ending with your toes. If you can, identify and send love to your internal organs, or send them love as a whole. 35
36 Healing Hands
17) Healing Hands Meditation (In A Group) You may also do the healing hands meditation as a group. This is slightly different in a group practice and you do not do this as a body-scan. Sit in a circle, each one of you turn to the person on your right and place both hands on the person s shoulders. Stay in the circle but be sure that you are comfortable and your hands are merely resting on the person s shoulders, not pressing down. Begin with a feeling of gratitude for something in your life that day or week. Feel the love flowing from that gratitude. Stay with that love and gratitude for a moment. Then send that love through your hands, into the person before you. You may also ask that person if there s any area of her or his body that needs extra TLC (tender, loving, care) and if you can, place your hands on that area or just keep your hands on the shoulders and send love to the area concerned. After 5 to 10 minutes, close the circle with a hug for each other. 37
38 Stillness Serenity
18) Repetitive Meditation Rosary or Prayer Beads The centuries-old practice of using a rosary or prayer beads is often overlooked as being too simple or seen as less advanced, which is totally untrue. Often the simplest may be the most heart-felt. After all, a practice that existed in almost every spiritual path for centuries must have been helpful to many people. You can use your childhood prayers or make up your own. But once you ve chosen your meditation phrase or mantra, it is recommended that you keep to it. All you do is repeat the phrase on each bead. This method was mentioned in the book, Way of the Pilgrim, likely authored by a long ago, unknown Russian monk. Poem or Song Or, you could also use a favorite poem or song, ideally a short one, that speaks to you inspires you. Reciting or singing it every morning over a period of time, so that the inspirational words would eventually permeate your heart and mind. A personal favorite of mine is St Francis prayer on being an instrument of peace, as well as this one which I have adapted from the reiki community: Just for today Be Grateful Do not be angry Do not worry Live in honesty, respect and love 39
40 Heaven
19) Child s Play If all else fails, fall back on your childhood experiences. If you had a simple prayer practice during your childhood that gave you a sense of peace or joy, then just use that. What did you do when you first learned to pray, before the big word meditation and other big words like spirituality came into your life? What made you feel love, peace and joy? There are many forms of prayer, and people sometimes have ways of praying that are quite unique and personal. Pray as you can, not as you can t. Become children again. Be childlike. 41
42 Inner Voice - Wisdom
20) Space To Listen To Our Inner Wisdom Very often, just showing up for our time of meditation is enough because when we sit alone and in silence, whether indoors or outside in nature, we create or allow for a space for our inner voice or inner wisdom to emerge. Sometimes, when we are a trying to find solution(s) to something in our life or at work, it is in that silence that the answer pops up. We may not always understand the rationale behind that solution but we have to work at trusting ourselves and trusting that inner guide, trusting that the solution is for our greater good. It may be that we will only come to understand it much later, when our emotions are more detached from that situation and we are more able to look back on the bigger picture. Our inner guidance works not only for our individual good but usually for the good of humanity in general. One of the indices of spiritual maturity is learning to recognize and trust the wisdom of that deep inner voice. 43