Meditations 2019 February

These practices were done at the weekly guided meditation sessions during February and March 2019.

Please scroll down for a summary

Recordings of a session with the practices, led by the Warden of Shanti Sadan

This version has been edited to focus on the practices and it could be followed for our own daily meditation (20 mins)

This is the whole session, including an introduction on the principles behind meditation (39 mins). You may find it helpful to listen to this version at least once.
The introduction contains some key teachings on why particular symbols and statements are used as objects for meditation.

Practices

1. Inner preparation

Approach the meditation with reverence and calmness. Feel that you are in the presence of the deeper reality that sustains the world and is within and around you. [About one minute.]
More on preparation for meditation.

2. Breathing practice
Breathe slowly, drawing up the in-breath as if from the navel to the point between the eyebrows. With each in-breath say silently ‘Now’, and with each out breath, ‘Here’. [Five minutes]

3. Visualisation 
Draw an imaginary line of light, from the top of the forehead, down between the nose, lips, throat, heart-region, to the navel. Imagine this line of light and concentrate on it. [Three minutes.]

4. Meditation on a text

OM
MY MIND RESTS IN CONTEMPLATION
OF THE EVER-SHINING LIGHT IN MY SOUL
THAT LIGHT IS BLISS, THAT LIGHT AM I.
OM

Repeat the text silently a few times until the meaning is grasped, then focus the attention on that. If the mind wanders off, firmly and gently bring it back to the text and the meaning. [Six minutes.]
More about meditating on a text

5. Closing offering
Extend thoughts of unconditional goodwill to all. [One minute]

For more on how to meditate see this section on daily meditation practice.