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10 Experiential Pathways into Meditation, by Murray du Plessis

(Article originally published in The Llewellyn Journal.)

As busy beings with daily chores aplenty, we're quick to rank "intangible" activities like meditation low on our priority list. After all, doesn't meditation require us to stop all activity and sit in silence? More than that, it's difficult, right?

Nope! Meditation is, in fact, a very natural activity, where we engage our inner energy and open our hearts. We start to see the self clearly, and the magnificence inherent in simply. Being. Me.

The beauty of meditation is, of course, that it's not limited to any singular approach; a myriad of paths are out there inviting us to reconnect with our sacred inner space. And once there, seated comfortably at the center of our being, we begin to see, and feel, and grow. In this activated state, insights into our inner world, and the world around us, are quick to follow. We carry this alertness into our day, too, bringing precision and fullness to whatever we do.

Let's look at ten uncomplicated pathways into depth, power, and a world of peace.

1. Progressive Muscle Relaxation (PMR)
Being relaxed is surprisingly underrated as a basic feeling for which we should all strive. Just think about the immediate, tangible benefits relaxation delivers: our bodies feel good and our minds become lucid. We have more confidence in ourselves and our abilities, our personality flows, and our relationships—both with ourselves and others—improve.

PMR, where we gradually move through all the muscle groups in our body, consciously releasing tension, is wonderfully effective in inducing that feel-good, relaxed feeling across the length of our body. And when our body is relaxed, our mind follows suit; before we know it, we're thinking clearly, feeling calm, and ready to take on the world!

I breathe into my toes, and as I breathe out, I release all tension, saying to myself: "My toes are soft and relaxed, warm and full." I feel that softness and warmth in my toes, and notice a buzz of comfort surfacing there. I now gradually move up my body, inch by inch, through my feet, calves, knees, thighs, hips, stomach, hands, arms, shoulders, neck, mouth, cheeks, eyes, forehead and scalp. I'm simply breathing into each area, then releasing tension alongside my breath. I am coaxing my body into feeling relaxed and full. Once done, I observe the totality of my body, and notice how good it feels, how calm and settled it has become.

Scanning the inner space of my mind now, I appreciate the clean atmosphere that has surfaced there, too, observing the serenity and clarity, and feeling the light.

2. Breathing
Breath is life, as they say! Let's experiment with this idea, and observe how conscious breathing can make us feel truly alive.

I become aware of my breath, drawing it gently in through my nose, all the way down my body and into my feet. Exhaling very slowly, through my mouth now, I listen to the swoosh of air exiting my lips. Inhaling again, I appreciate the cool current of oxygen flowing in, down my core, through my legs, into my toes. Exhaling, I feel my body sinking comfortably into stillness, into peace. Inhaling, I become aware of the life-force inherent in this oxygenated air, touching and awakening all parts of my body as it streams in.

Repeating this simple activity—breathing deeply in, slowly out, energy in, tension out—I feel how my vibration rises with each breath. My senses sharpen, my mind lights up. I am focused, in the present, existing in a state of full life.

3. Visualizing
We are creative beings, building our lives every moment of every day. By flexing our creative potential and bringing the power of our imagination into play, we can see, then feel, and live our dreams. Visualization, where we paint beauty on the palette of our mind, then step into that painting, is one such method to create, then access the wonderworld of our dreams.

Go on, paint, then step into the masterpiece that's uniquely yours. Make it as magical and perfect as you wish; it is your creation, after all.

I visualize any natural scene, a landscape soaked with peace. Perhaps I see a still lake surrounded by mountains, or a vast, green meadow, or a forest alive with nature's vibration. Whatever vista appears before me, I notice how the colors, saturated with golden sunshine, sparkle with impossible depth.

Now, stepping into my creation, I stand very quietly in its midst, simply taking it all in. I listen to the sounds, the calm hush, the calls of nature. I smell the freshness, the heady fragrance of the damp grass, or sweet-smelling flowers. Now, as I begin to walk, I feel the spongy grass or rich soil massaging my feet. A cool breeze caresses my skin, and I breathe it in, filling my body with fresh, countryside air.

This is my paradise, existing at the center of my mind. I feel a sense of comfort in knowing it's always here for me to step into, whenever I wish.

4. Letting Go
Consciously stop, and check yourself, asking: "Where am I holding tension?" In your shoulders, lips, or eyes? Focus on that area, breathe into it, and as you exhale, let go. Release the tightness, and watch it evaporate like mist. Now, notice the change, feel how clean and light the area has become. Ah, that feels better!

Our minds, too, can become blocked with tension. Let's lift those mental blockages, now.

Breathing oxygen into the room of my mind, I aerate my inner world. Exhaling, I let go, discharging all the clutter, all the noise, all the waste. Inhaling again, I observe how my mind is opening up, expanding on all sides as it stretches out far into the distance. Inhaling, I invite freshness and light, and with the light, clarity. Exhaling, I cast off all the unwanted, all the excess, and give myself permission to simply be. How good it feels to relax and release, to free myself into being just me.

5. Opening Up My Heart
Our heart is that pure, spiritual space inside us, a soft expanse we tend to neglect in the busy-ness of our lives. By taking a moment to look within, and acknowledge our heart's presence, we ignite the beauty, the energy, the wisdom of this immaculate space. As our heart comes to life, we're given an instant reminder of spirituality, and that infinite world we all carry within.

I turn my vision inward, finding that clean, warm, wholesome space that is my heart. Just by observing this sacred inner space, by acknowledging it, I am giving my heart permission to emerge, to shine and flow. And flow it does! I feel a current of energy rising from my heart, overflowing into my body and caressing me with its glow. As I release this energy across the broad landscape of my inner world, I watch as its radiance finds every nook, every corner of my being, bringing the sparkle of spirit to life. Lit up from within, I surrender to the blaze, to the bliss, to the might rolling out from the space of my heart.

6. Surrendering to Light
Light is a symbol of positivity, of clarity, of strength. And as luck would have it, light is precisely what we carry within! That light, of course, is the soul, pure and powerful, and always shining. Look within right now, and you'll see it, a star both full and bright. Now feel it, as you embrace your very own light.

I turn my gaze inward, to the cool space within, and look for the light. Ah, there it is, shining like a soft, silent star at the center of my being. I edge in closer, toward its warmth, its gentle glow. One more step inward now, and into the very essence of my light I go. Light permeates my vision as I find myself at the source. This shimmer, so uniquely mine, is pure and spiritual, full and powerful.

I offer my light to my body now, saturating my core, my limbs with healing energy. I observe my muscles absorbing its nourishing glow, feel my skin start to tingle. I now release the force of my light into my mind, simply flooding my mental space with radiance, and immediately witness my mood brightening and lifting.

Offering this shimmer outward now, I shower the world with purity and light.

7. Reflecting on Virtues
Our heart is like a treasure chest, replete with all the virtues: peace, love happiness, purity, and strength all exist like jewels within. And though we know each one of these jewels intimately, having experienced them at different times in our lives, we're inclined to wait for outside events to trigger their release.

Let's stop waiting for the stars to align, instead taking the initiative, via meditation, to activate inner beauty and wonderful feelings. Let's emerge the jewels, now.

Glancing inward, into my depths, I look for peace. And I see it, shining calmly at the center of my being. I feel it, too, that serene vibration touching and uplifting every part of my being.

Now, stepping inward, into my own quiet space so saturated with peace, I surrender to the gentle atmosphere, the beauty, the warmth. I now consciously open my inner world up, and emit this peace outward, allowing it to surface across the plains of my skin.

Resting here, within, I observe my glow, appreciating the halo of calm that has spread out warmly around me.

8. Talking Lovingly with Myself
When the subject of relationships emerges, the focus falls largely on our relationships with others. We neglect the most important one: the relationship we have with ourselves. Ask yourself: "What is my relationship like with myself? Am I offering myself warmth and love, right now?"

Let's bring our focus squarely back within, to our hearts, our minds, our souls. Let's nurture this beautiful being that is me, via an encouraging, loving conversation with ourselves, and coax ourselves back to health and wholeness.

I choose to spend time with myself, right now. Looking gently inward, to that quiet, beautiful inner space at the center of my being, I recognize the importance of my relationship with myself. I am deserving of my attention, my energy, my love. And so, very gently, I say to myself: "I'd like to heal myself, right now, to invite wholeness and peace to my inner world. To do so, I simply need to send love inwards. And I do so now, sending a current of warmth toward my center. I fill myself light."

As my inner world begins to sparkle, I see and feel my beauty. Loving myself becomes both natural and easy.

9. Healing through Sound
Auditory vibrations, like the hum of a deep, resonant Om, can ease and energize us. By opening up to vibrations, allowing them to flow first through our body, then into our mind, we can invite an experience of holistic healing.

Besides om, we can use a host of other sounds to induce this therapeutic massage. Singing bowls are great, of course, as is music, the swish of the wind, the gurgling of a stream, or the murmur of people's voices. Each one carries a unique vibration that we can tune in to and absorb, then observe its effect as it rolls through your body and mind, massaging and cleansing all in its wake.

I inhale deeply, then slowly and consciously breathe out an Om. Ommmmm. I feel the vibrations of this sacred syllable thrumming through my bones, into my muscles, across the surface of my skin. I inhale again, then exhaling, hum another long, rumbling Om. It pulses through me, massaging my muscles with its tremors, energizing every part of my body it passes through. Inhaling, then releasing another deep Om, I now direct its rich vibration toward the room of my mind. Waves of peace and strength roll through my mental landscape, healing and uplifting me from within.

10. Sending My Energy Upward
Conversing with God, in whatever form we consider this higher energy to exist, is a powerful way to enter meditative states. By doing so, our attention goes to a dimension of purity and power, and we experience that spiritual atmosphere, first-hand. This dialogue may be in the form of prayer, via an actual expression of words, or simply by us directing of our focus upward, toward the sacred world of spirit.

Let's send our energy out to that higher dimension, then pause and listen for the response. As we wait, with hearts open in anticipation, a critical shift in our energy occurs: we move from a condition of incessant production, to a more receptive, absorptive state. Our senses sharpen, and we're brought into the present. We attune ourselves to subtlety, to the flow of spiritual energy, to those divine whispers directed our way. We begin to truly commune with God.

Sitting quietly, I direct my focus toward God. I may wish to say a silent prayer, or perhaps all I do is offer my energy upward, to this highest light. Now, with my attention focused solely on God, I wait patiently, listening for a response. By opening up my heart and mind to the energy of spirit, I have invited communion with God.

I feel a soft energy entering me now, indeed God's warmth, her strength, her love. It flows into me like a stream of golden light, filling me from the tips of my toes. Absorbing all the goodness so inherent in God's light, I feel myself growing, gaining strength, becoming whole. Connected to the divine, my world fills with radiance and might.</blockquote.

If you found the above pathways rewarding, you might consider Modern Meditations, where 101 guided commentaries are presented in an easy-to-follow, experiential way. Organized into twelve fields—including relaxation, abundance, transformation, and healing—each meditation encourages discovery, growth, and adventure through the power of focused thoughts.

Happy meditating, everyone!

Article originally published in The Llewellyn Journal. Copyright Llewellyn Worldwide, 2021. All rights reserved.

Greetings from Europe. We are living near Frankfurt in Germany. For the past two years, we've experienced great trouble with one of our neighbors. The main issue is a prohibited parking area in front of our house, which they constantly violate. As old streets in Europe can be extremely narrow, our house was frequently damaged by passing cars. We therefore pushed to establish this as a prohibited parking area. Since then, the neighbors ignore us. In addition, they are constantly trying to damage our house, but as long as we don't catch them, the police can do nothing. Video cameras are not allowed, as the public street would be part of the camera's watch area. Our efforts to talk to them and offer peace proved absolutely in vain. My husband and I feel that strong negativity is coming from this family. Our other neighbors keep their eyes, ears and mouth shut in order to avoid getting involved. Sometimes I feel depressed about this and even want to move away, but what shocks me most is the fact that these people can consciously wish harm on others. What is the right thing to do? Is there a spiritual way to resolve this? I was born June 20, 1961, and my husband was born November 24, 1946. Thanks so much for your insight.

Birgit

Dreamchaser:

I'm really glad you asked this question. You may think things like this only happen to you, but there are a whole lot of bad neighbors out there. I am actually asked this question quite frequently.

I know this will sound a little crazy or nutty, but you have tried being nice and that didn't work. You tried appealing to the authorities, and that didn't work. Now it's time to bring in a little Southern Justice.

Get yourself a whole chicken. If you can get an unplucked one with the feathers and the head on it, that would be fantastic. Get yourself a bowl with some ketchup or something else red in it.

When you know they are home, go out in the street in front of their house with this chicken, the bowl of ketchup and some pots and pans. I want you to dance around in the street with that chicken and talk in gibberish so it sounds like a language they have never heard. I want you to splatter the ketchup all around the walkway in front of their house AND your house. Make sure you have the area where they park splattered really well.

Bang the pots and pans together and make as much noise as you can so that they will look out to see what you are doing. We want them to think that you are calling up some BIG powers to help you with this problem. This is a form of psychological warfare, if you will.

Next, get a container of regular table salt. I want you to pour the salt all around the parking space that they use. Make sure there is a very visible line. It is a well-known fact that salt will keep out negative energies and spirits. I often advise people to pour it around the outside of the foundation of a new house, or a house that they think is haunted.

As you are pouring the salt, I want you to say the following words: Universe, I command you to help keep this space clear. I have tried all the legal methods and nothing has worked. Now I command you to assist me in this matter. I am tired of my property being damaged by rude people. Thank you for your assistance.

Then you will need to stand there looking at their house for at least fifteen minutes. Do not say anything or do anything else after that point. I'm sure that once you do all this, no matter HOW goofy it sounds, your problem will be resolved. I am going to liken this to when you have a child that misbehaves. Sometimes if the child just sees the paddle, the child will behave without you having to actually USE the paddle.

We all know what we wish on someone comes back on us three times over, so do not wish them any further harm.

I wish you open space in front of your house and wonderfully reformed neighbors!

*****

Astrea:

Bad neighbors are awful. For the past few years, the people who bought the house next door to ours have been dreadful, so I know what you've experienced.

Ours even tried to build an eight-foot fence right in the middle of our DRIVEWAY! When they moved in, I tried to be friendly, but over the past years it has become apparent to us that they're trying to get us to move away. I sense that yours are trying to do the same thing.

Let me share with you what I learned about this situation: You can't control the actions of anyone but yourself. By becoming angry and trying to "catch" them all the time, you give them energy to create more nastiness for you.

The ONLY peaceful thing you can do is to BECOME peaceful about the whole situation. Remember: they won't always be your neighbors; sooner or later, one of your families will move.

Since there is nothing you can do about them, try to not see them at all. If something happens to your house, repair it. Since you already know things ARE going to happen, if you're prepared for them, then they won't hurt as much when they do. If they try any form of ugly behavior, ignore it. Don't let it enter into your harmony.

Learn that your anger towards them is pointless, because they don't care what they do. What that anger and frustration does is harm YOU.

Meditate on the WHOLENESS of the Universe, of which your nasty neighbors are a TINY part - and so are you! When you think about the overall vastness of the Universe, it doesn't seem so important what other people do.

As difficult as it is going to be for you, you are going to have to figure out a way to see these people in Love and Light. I PROMISE as soon as you stop all the animosity towards them, it will cease to be fun for them to do bad things to you and your property, and they'll stop. They are so starved for love and attention that acting the way they do is the only way they understand to get it.

I know from your birthdays that these folks enjoy the reactions they get from the two of you. They are highly entertained by your anger and frustration, and that is why they keep up the nastiness. If you can remove yourself from this FEELING of anger, you won't be so upset any more.

I know that protecting life and property is a basic instinct in all of us, but you can learn to just dispel the anger you feel for them each and every time something happens.

Finally, pity these poor people who have to harm others to get their kicks. Karma is a powerful thing, and eventually it will catch up with even those who seem to get away with everything. That is going to be a VERY sad day for them.

Astrea:

Many times in life we hear, "You will always have what you NEED, but not necessarily what you WANT." Your spirit must have needed to experience the feeling of leaving your human body, and the suggestion in the next chapter of Sylvia Brown's book was all it took to get you there.

Even though you hadn't read it yet, your SOUL recognized the title of that chapter as something it had been seeking, and your soul, knowing that you had that reference to read after your experience, got with it and out you went!

While I don't usually recommend her books, Sylvia Brown has a wide reaching and powerful effect on lots of people. A Gemini like you would be able to relate easily to her writing and put it to good use. Synchronicity - you gotta love it!

I like your description of "getting caught." That's exactly what it feels like, isn't it? One minute you're free and hovering above the room, and the next minute, ZAP! back down into your corporeal form you go!

As a little kid, I loved that "feeling of return." With practice, most of the time we can control that event, but sometimes, when our physical ears hear a distracting noise or something else occurs to knock us back into reality, back we go. With practice you will be able to control your return better.

I find it interesting that you were visiting your mother-in-law and not someone in your own genetic family. Evidently, you and your husband got married for reasons that are even deeper than love. His family's interest in "psychic stuff" will nurture your children in such matters and help them to grow into their own abilities.

You'll never have to be concerned that when your daughter visits them, she'll be discouraged from exploring her own psychic life and power. My parents encouraged me to develop my psychic senses in a time when it wasn't nice to even discuss such things in public. Heck, it's STILL not considered a great topic at the dinner table in some families!

Your kids will get to talk about it ALL and ask questions and read and study. This is going to give them such an edge in life! Talk with your husband about how you want to present this to your kiddos, so that you are united in your approach and ready to tell them their experiences are all natural and okay.

A word or two of warning: Geminis often have difficulty staying grounded in REAL LIFE. Don't get so strung out on your ASTRAL life that you neglect what you're doing here on Earth.

You are at the beginning of a long journey to learn where your power really lies. Try to be patient with this process and take your time.