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How to meditate? A question that has been asked countless times over millennia. A simple answer is firstly to begin a regular practice. Read this exercise below then try it looking at the image. The image has been enhanced with in-image tags. Place your mouse over the image above to reveal meditative music and poetry to enhance your experience.
Sit comfortably and tell yourself for next ten minutes you will just focus on this exercise and nothing else. First click on one of the dots in the upper right hand corner of the sunrise image. This will play meditative music by Sri Chinmoy. Sit up straight and focus your attention on your breathing. Try to make your breath very slow, deep and relaxed. Your breathing is intrinsically connected to your thoughts and your emotions so by calming your breath you inherently calm your thoughts and emotions.
Imagine yourself on the shore of a deserted beach and the sun is just beginning to appear over the horizon. Hear the gentle rise and fall of the waves as they wash up onto the sand. Feel the warmth of the first rays of sun caressing your face. See the beautiful colors dancing on the wispy clouds.
With each inward breath you notice the waves gently wash up onto the shore and with each outward breath the waves gently recede. Your breath is controlling the movement of the waves. The slower you breathe the slower the movement of the waves.
After a while you slowly rise and wade into the cool, clear, refreshing water. As you wade in deeper and you find this ocean is washing away any remnants of tension, fear, doubt and worries that may have been clinging to your awareness. This water is cleansing you to the very depth of your soul.
You find yourself miraculously dissolving into the ocean until you no longer exist as an individual – you have become the ocean.
Now with each breath you find your awareness, your consciousness is expanding. Your essence is now stretching from horizon to horizon, from infinity to eternity. And still your find yourself expanding with each inward breath. Become absorbed in this inner expansion, this inner awakening.
Gradually, while still maintaining this remarkable sense of expansion you find yourself naturally and reassuringly returning to your normal existence but with a new enriched and rewarding sense of expanded self.
Aum… Aum… Aum (you might like to chant Aum as an appropriate end to the exercise)
Free meditation classes in New York City
