Current Meditations – One with the Self of All
Guided meditation practice sessions recently led by the Warden of Shanti Sadan streamed live on-line
These are the meditation practices we are currently doing together at Shanti Sadan.
There are several versions of this session available to watch and practice.
This is the whole session the first time we did it together
We warmly recommend you watch this at least once (39 minutes)
It contains teachings on why non-dual meditation is needed, even if non duality is the reality of our true self even now.
This is the whole session as we did it a second time three weeks later
It is also recommended that you watch this at least once (41 minutes)
It contains further teachings on why we identify strongly with the mind, which is another reason why meditation is needed.
This is a shortened version of the first session (20 minutes)
A good way of doing our own regular practice would be to simply follow this recording each day.
We suggest using this version at least once.
This is a shortened version of the second session (22 minutes)
It also could be followed each day for our own regular practice.
This version includes further guidance on deepening the meditation.
You may like to read more about learning to meditate and taking up regular practice.
If you have any thoughts or questions about the practices, you are welcome to contact us.
Summary of the Practices
1. Inner preparation
Repeat to yourself these words:
O my mind, You are like a wave in the sea of Reality.
Be calm, be still. This is the way to knowledge and well-being.
Repeat these words to yourself a few times, and focus on their meaning. [About one minute]
2. Breathing practice
Breath a little more slowly and deeply than usual.
If possible, breathe through the nose.
Be aware of your breathing and try to make the in and out breaths the same length.
As you breathe in, feel that the breath is being drawn up, as it were, from the region of the navel, to the point between the eyebrows.
Hear the sound of the breath, entering the body.
If possible, after the in-breath, pause for a moment with the attention on the forehead,
Then breath out consciously, bringing the attention back to the region of the navel, hearing the sound of the breath passing out of the body.
And after each out-breath, pause for a moment, with the attention at the region of the navel, before breathing in again. [Five minutes]
The visualisation is in three parts.
First, visualise yourself, from the outside, as it were.
Try to see yourself sitting as you are now.
Just look at yourself, as you might look at any other person.
You are an on-looker, seeing this person in front of you .
If distracting thoughts come along, as soon as you notice, come back to the image of yourself.
Next, visualise yourself with a bright light shining from your forehead.
See yourself and a bright light shining from the forehead, in all directions.
Again, if the attention wanders, bring it back, gently and firmly to the sight of yourself and the bright light shining from the forehead in all directions.
The final part of the visualisation is to see the light becoming brighter and brighter so that everything else disappears in that light.
See the light spreading in all directions becoming brighter and brighter until nothing else is visible.
4. Meditation on a text
OM AS A WAVE IS AT ONE WITH THE SEA,
SO IN MY TRUE NATURE I AM ONE WITH THE INNERMOST SELF OF ALL
Repeat the text to yourself a few times until you have the main idea in focus, then try to keep your attention on that.
If the mind wanders off, when you become aware of this, calmly go back to the text and its meaning.
Absorb your attention in the great truth expressed in the text.
5. Closing offering
Extend thoughts of unconditional goodwill to all. [One minute]