You are on page 1of 21

This document was created with the trial version of Print2PDF!

Once Print2PDF is registered, this message will disappear!


Purchase Print2PDF at http://www.software602.com/
Table of Contents

Health Notice & useful tips................................ 3


Grounding as a Tree........................................... 4
Energies of the land............................................ 5
Energies of the Full Moon .................................. 6
Energies of the Summer Solstice.................... 7
Energies of the New Moon ................................ 8
Energies of the Winter Solstice ..................... 9
Energies of Imbolc .............................................10
Energies of Beltaine ...........................................11
Energies of Lughnasadh................................... 12
Energies of Samhain ......................................... 13
The Three Realms ............................................. 15
Dana Energy ....................................................... 18
The Elements....................................................... 19
A Chinese Based Meditation............................ 21

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
2
Purchase Print2PDF at http://www.software602.com/
Health Notice & useful tips

Never attempt to practice any breathing exercises if you have heart or


breathing problems without consulting your doctor first. If you are having
difficulty with any of these exercises you can contact your mentor for
support or feedback.

Keep a journal of your personal experiences of each exercise. The


purpose of keeping this journal is purely for your own personal growth, as by
looking back on your entries and/or repeating the exercises, you will see the
progress that you have made. Also by keeping a journal you will be able to
email the entries of the exercises that you wish to discuss further with your
mentor. Make sure to date and label your entries in your journal so that you
know which one is which and it will be easier for you to see and monitor
your own progress.

While doing each of the meditation exercises, be sure you are in a


position that is comfortable to you to be in for any length of time. Also be
sure that there are no clocks within your range of sight, as they can become
an abstract distraction from the meditation. Be sure you have plenty of time
for the meditation so your do not worry about how late it is. When sitting on
the ground (or hard floor) it is best to have some form of a cushion to sit on
for your back. It is preferable to meditate outside in a nature type setting (a
park, a quiet garden...). If it is not possible to be outside a quiet room that is
not cluttered works just as well. If needed you can have the meditation
exercise either printed off on a paper or make a voice recording of the
meditation. Remember to take something to write down your experiences
with you.

Most importantly when about to meditate, do not set any expectations


or expect great things to come to you. Doing so will only defeat the purpose
of the meditation and can connect emotions of failure to any further
meditations. When you are ready begin your meditation with calm, slow and
deep breaths (this will be referred to as the basic meditation breath).
Identify thoughts as “thoughts” and let them float by. Remember that you
can always leave a meditation at any time.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
3
Purchase Print2PDF at http://www.software602.com/
Grounding as a Tree

Introduction: This meditation is listed first in these additional


meditation exercises because it is very important to be able to ground
yourself. Grounding is also a good way to centre and calm yourself. This is
also a great way to “recharge your batteries” if you are unexplainably
running low on energy. Take your time moving your consciousness to each
area and pause for a few breaths upon reaching each area.

After beginning your meditation breath, envision a tree in your mind’s


eye or focus your sight on a near by tree. When you feel ready move your
consciousness into your belly. Hold it there for a few breaths or until you
feel ready to move on. Here in the belly is where it is most commonly
thought as the dwelling place of the Cauldron of incubation. Visualise in
this place a seed that longs to be a tree. The seed is you.

Slowly you grow roots that seek the earth. If you are ready let your
consciousness follow the roots through your body to the earth. Before
planting your roots into the earth ask permission. If permission from the
earth is given proceed, when ready, to push your roots into it, while letting
your consciousness become these roots. Let your consciousness dwell in the
deep roots for a few breaths before returning to the growing seed at your
belly.

When you return to the growing seed you feel that branches and leaves
have grown up through your body. When ready, move your consciousness
up through the branches. Dwell in the flexible yet unyielding branches for a
few breaths. When ready, move your consciousness into the sun-dappled
leaves. Dwell there for a few breaths before returning to your belly, which is
now the trunk of the tree.

Now in your very centre, feel the natural flow of your tree self (from deep
roots to leaf tip and back). Dwell in this being of wholeness for a few
breaths. When ready, envision your human self, returning your
consciousness back to its natural place. Slowly move your limbs before
getting up.

Now that you are up do something physical so your consciousness


doesn’t wander off (now is likely the best time to write down your experiences
of the exercise). If outside have a nice walk around the place, or if inside,
have a snack or continue/begin your day.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
4
Purchase Print2PDF at http://www.software602.com/
Energies of the land

Introduction: This meditation exercise is taken from the Grove of Dana


Bardic Course v2.0 Journal “Power and Landscape”.

Choose a place on the landscape that calls to you (if you have visited a
sacred site, you might like to choose that, especially if it is close enough to
visit again). Visit this site three times, over a period of however long you
choose. Meditate there and try to "interface" with the energy and spirit of the
place by merging with the peace of the land.

Go into nature, sit down cross-legged with your hands resting on your
knees or thighs. When comfortable begin your meditation breath to centre
yourself and come to a place of rest. Once centred move your breath into
what is called "fire breath" or "bellows breath" only if your health condition
allows. This is done by taking fast paced, shallow breaths. Do this for three
minutes (this is an estimate, adjust the time to fit your needs).

When you are finished with the fire breath begin taking long and deep
breaths for another three minutes. If your health condition does not
allow for the fire breath simply use the meditation breath.
Slowly let your consciousness drift down your spine and into the land
(similar to the grounding as a tree exercise). Dwell in the land for some
breaths before returning your consciousness to your body.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
5
Purchase Print2PDF at http://www.software602.com/
Energies of the Full Moon

Introduction: This meditation exercise is taken from the Grove of Dana


Bardic Course v2.0 Final project using the first 13 lines of a poem by
Amergin. This exercise is spread out over a period of 13 lunar months. The
dates for the full moon can be found in the calendar on the Grove of Dana
College.

Beginning with the full moon of November (if you start this exercise in a
different month, just count moons down to the line you are on; i.e.:
November = line 1, December = line 2, January = line 3, etc. Keep in mind
blue moon months; some months have 2 full moons in them so that month
gets 2 lines [one for each full moon]) and every full moon after, until you are
back full circle, go outside under the moon (or sit by a window in moonlight)
and meditate on the energies of that month. Try to enter a state of peace,
and send your consciousness out into your environment to feel the energy.

I am the noise of the sea


I am an ocean wave
I am a stag of seven tines
I am a lake upon a plain
I am a wind over the sea
I am a tear of the sun
I am a hawk upon a cliff
I am a beautiful flower
I am the god who kindles fire in the head
I am a keen spear that pours forth battle
I am a salmon in a pool
I am a hill of skilled ones
I am a boar in battle frenzy

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
6
Purchase Print2PDF at http://www.software602.com/
Energies of the Summer Solstice

Introduction: The purpose of this exercise is to explore the energies of


the Summer Solstice and the returning light it brings (focus of light). Take
precautions that you do not over heat or stay in the direct sun for too long.

Preferably this exercise is done outside (at sunrise on the Summer


Solstice if possible) in the sunlight. Position yourself facing the sun, but not
looking directly at it. Begin with the meditation breath and focus on the
light and warmth from the sun against your skin. Slowly take this energy
into yourself, letting it seep into the core of your body. Let the energy dwell
within you for a few breaths, then attempt to move the energy to different
areas of your body. Take your time with this and direct the energy with calm
nudges and let it return to your core. When you feel you have explored the
light and warmth for long enough let the energy pass back out of your body
in any direction it chooses.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
7
Purchase Print2PDF at http://www.software602.com/
Energies of the New Moon

Introduction: This meditation exercise is like the Full Moon one and is
also spread out over a period of 13 lunar months. The dates for the new
moon will be posted in the calendar on the Grove of Dana College. The lines
of meditation are ones created by willow mist.

Beginning with the new moon of November (if you start this exercise in a
different month, just count moons down to the line you are on; i.e.:
November = line 1, December = line 2, January = line 3, etc. Keep in mind
blue moon months; some months have 2 full moons in them, thus also 2
new moons, so that month gets 2 lines [one for each new moon]) and every
new moon after, until you are back full circle, go outside under the moon (or
sit in a dark room) and meditate on the energies of that month. Try to enter
a state of peace, and send your consciousness out into your environment to
feel the energy.

I am the Gateway between worlds


I am Stillness of Silence
I am Darkness of Night
I am Light in Darkness
I am Shaper of Elements

I am the Seed of Life


I am Wind of Change
I am Nature Reborn
I am Tree of Knowledge

I am the Tribe Protector


I am Voice of Old Pathways
I am Giver of Healing
I am Heart's Fire

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
8
Purchase Print2PDF at http://www.software602.com/
Energies of the Winter Solstice

Introduction: The purpose of this exercise (similar to the Summer


Solstice exercise) is to explore the energies of the Winter Solstice and the
returning darkness it brings (focus of darkness). Take precautions that you
do not freeze or stay in the direct sun or reflected snow sun for too long.

Preferably this exercise is done outside (at sunset on the Winter Solstice
if possible) in the sunlight. Position yourself facing the sun, but not looking
directly at it. Begin with the meditation breath and focus on the coming
darkness and cold against your skin. Slowly take this energy into yourself,
letting it seep into the core of your body. Let the energy dwell within you for
a few breaths, then attempt to move the energy to different areas of your
body. Take your time with this and direct the energy with calm nudges and
let it return to your core. When you feel you have explored the darkness and
cold for long enough let the energy pass back out of your body in any
direction it chooses.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
9
Purchase Print2PDF at http://www.software602.com/
Energies of Imbolc

Introduction: The purpose of this exercise is to connect and explore the


energies of Imbolc. To better help you with this the meditation will attempt
to guide you to the main Celtic Deity of this Celtic festival: the Goddess
Brighid.

Pick a place where you feel comfortable, safe, and welcomed by the
energies/spirits of that place. Close your eyes and begin your meditative
breath. Listen to your surroundings. When you feel you are ready in your
mind build an ancient looking forest. Once the forest is build in your mind,
and you can build it as simple or complex as you like, envision a mist slowly
rolling out of the trees and wrapping around you like a blanket. When all
you can see is the mist, in your mind take a step forward when ready.

Once you step forward the mist parts and takes you into a straw and
wood hut, or an ancient looking smithy. You see a woman working over the
fire—this is Brighid. Watch quietly what she is doing. When she finishes
her work she comes over to you and sits down. If she does not at first speak
to you, ask her questions about Imbolc. Let her guide you as she shows you
the energies, and answers of your questions.

At any time you wish to stop or end the meditation simply envision the
mist wrapping around you like a blanket and take a step back. Before
opening your eyes listen to your surroundings allowing you to come fully
back to yourself.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
10
Purchase Print2PDF at http://www.software602.com/
Energies of Beltaine

Introduction: The purpose of this exercise is to connect and explore the


energies of Beltaine. To better help you with this the meditation will attempt
to guide you to the main Celtic Deity of this Celtic festival: the God Bel.

Pick a place where you feel comfortable, safe, and welcomed by the
energies/spirits of that place. Close your eyes and begin your meditative
breath. Listen to your surroundings. When you feel you are ready in your
mind build an ancient looking forest. Once the forest is build in your mind,
and you can build it as simple or complex as you like, envision a mist slowly
rolling out of the trees and wrapping around you like a blanket. When all
you can see is the mist, in your mind take a step forward when ready.

Once you step forward the mist parts and takes you to an open hilltop.
Below there is a village and the light in each home is being put out, one by
one. After the last bit of light goes out in the last home and you can no
longer see or smell smoke, someone behind you moves in the growing dark.
Do not be afraid, you know this person has been patiently watching with
you. He strikes a spark and a small new flame grows steadily into a bonfire.
As he lights a second bonfire, a knowing comes to you that this is Bel
lighting the Beltaine fires. His task done and the villagers have arrived and
begun the festivities. Take a seat next to Bel, ask him questions or start a
conversation with him. Let him show you about the energies of this day and
guide you for a time.

At any time you wish to stop or end the meditation simply envision the
mist wrapping around you like a blanket and take a step back. Before
opening your eyes listen to your surroundings allowing you to come fully
back to yourself.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
11
Purchase Print2PDF at http://www.software602.com/
Energies of Lughnasadh

Introduction: The purpose of this exercise is to connect and explore the


energies of Lughnasadh. To better help you with this the meditation will
attempt to guide you to the main Celtic Deity of this Celtic festival: the God
Lugh.

Pick a place where you feel comfortable, safe, and welcomed by the
energies/spirits of that place. Close your eyes and begin your meditative
breath. Listen to your surroundings. When you feel you are ready in your
mind build an ancient looking forest. Once the forest is build in your mind,
and you can build it as simple or complex as you like, envision a mist slowly
rolling out of the trees and wrapping around you like a blanket. When all
you can see is the mist, in your mind take a step forward when ready.

Once you step forward the mist parts and takes you to a field being
harvested by hand. One of the harvesters finishes tying a bundle and sets it
to stand upright. Wiping his forehead he takes a beaker of water from a near
by bucket and drinks deep. As he drinks, his eyes laugh kindly as you
realise this is none other than Lugh himself. Help Lugh harvest the field as
he guides you to show your own personal harvest and your sacrifices. Ask
him questions from time to time when you have them.

At any time you wish to stop or end the meditation simply envision the
mist wrapping around you like a blanket and take a step back. Before
opening your eyes listen to your surroundings allowing you to come fully
back to yourself.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
12
Purchase Print2PDF at http://www.software602.com/
Energies of Samhain

Introduction: This meditation appeared in the N.O.D. upgraded


members e-zine Samhain edition 2006 (under the title of Samhain
Meditation: Meet the Ancestors) and is used here with permission of the
writer Karayana.

Before you begin this meditation, take a bath or shower. Make sure you
are relaxed but alert. Find a quiet place to sit where you will be comfortable
and undisturbed. If you would like to play music or nature sounds to help
you relax, then that is fine, as long as you can still concentrate on the
meditation. An alternative would be to record the meditation before hand to
play back.

Sit or lie in a comfortable position and let your eyelids gently close.
Breathe through the nose and follow your breath down into your lungs and
then allow it to go further and settle in your lower stomach. Exhale slowly.
Keep breathing in this way until your mind can stay in your stomach region
(Dan tien) while your breath is released. Keep the breathing slow, quiet and
regular.

After awhile you find yourself standing in a quiet meadow on a moonless


night. Strangely it is light enough to see. Looking around you see that the
light is coming from a mist that is draped around a stand of Silver birches.
You walk towards it and eventually enter the trees, feeling the mist cool and
damp on your face and hair. The source of the light is in front of you and
you keep walking, trusting the light to guide you.

Soon the mist thins and you enter a clearing where a large fire is
burning brightly. The mist surrounds the clearing on all sides but the sky
above is clear and strangely there is a full moon. You stand with your back
to the fire watching the mist and soon your patience is rewarded. People
begin to arrive. You recognise some. Perhaps they are parents or
grandparents, cousins, aunts, uncles, brothers, sisters. Greet the ones you
recognise warmly. Soon the clearing is quite full, many people laughing
talking, hugging each other. You realise that everyone you can see is related
to you. These are your ancestors, and tonight at Samhain in this place
betwixt and between they are gathered together.

You look around at the many faces, the different styles of clothing. What
knowledge can you gain from what is worn? Make a mental note. Can you
see yourself in any one here? Does anyone catch your eye or interest you
strongly? Let your heart guide you to one of your ancestors. Walk up to them
and greet them warmly and politely. Have you got a question to ask? Ask it.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
13
Purchase Print2PDF at http://www.software602.com/
Be sure to say thank you when you are done. If you think you should
approach another ancestor then repeat the process. Who do you feel drawn
to? If not then stand back and just watch for a while longer. Realise that all
of these people are part of you; you carry them in your heart, your actions,
your personality, your looks, your history.

When you are ready to leave walk to the mist and pass back through.
Wherever you leave the clearing you will find yourself in the meadow once
more. All is quiet after the noisy clearing and you sit for a while in quiet
meditation of all that you have seen or learnt. Gradually become aware of
your breathing again, and spend a few minutes coming back to your body.
Open your eyes and sit quietly in contemplation. Then take up your journal
and write. May your ancestors bless you with love.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
14
Purchase Print2PDF at http://www.software602.com/
The Three Realms

Introduction: This meditation is from Entering the Forest (Bardic


Youth Course Book) where it is titled “Meditation: Initiation”. It is used here
with the writer’s permission.

If possible, go out into nature to perform this meditation, such as a


park, forest or river, and find a quiet place there where you will be
undisturbed. Otherwise you can do it at home or any other place you feel
comfortable and you know you will not be disturbed. Make sure you have
sufficient time to do this, having the idea in the back of your mind that you
have to go somewhere in 15 minutes from now will not make it any easier.
This meditation works best if someone reads it for you, either on a tape
recording or in person. If this is not possible then read it through a number
of times first so that you remember the sequence. If you practice alone make
sure you first tell an adult that you are going to do it and where you shall be.
You may do this meditation standing up or sitting cross-legged on the
ground, your hands resting on your thighs.

Then follow the steps below:

1. Sit down in a comfortable position.

2. You can close your eyes, or keep them open, as you feel most
comfortable with (it may be easier to concentrate with eyes closed if you are
not very experienced with meditation yet).

3.Try to clear your mind, by calming it and simply letting go of any


thoughts that might enter it. (This is particularly difficult for one who is not
used to meditate yet. Points 4 and 5 are helpful techniques to enable you to
clear your mind.)

4.Keep a regular breathing. Breath in and count to four, hold it while


counting to two, and then breath out while counting to four. Continue to
focus on your breathing until you feel your mind is at peace and clear.
5.If necessary, try a chant (it could even be the same tone if that makes
it easier for you). Chanting will keep your mind focussed on that only,
enabling you to clear out all else that tries to enter it.

6.Now picture that you are standing outside. In front of you are stairs
going down, they would appear to be old stone stairs that have been there for
a long time, although they are in good condition. Slowly go down these
stairs, one by one. These stairs can be short or long, depending on how deep
you need to travel to reach your inner self. Simply take the stairs as they
come.
This document was created with the trial version of Print2PDF!
Once Print2PDF is registered, this message will disappear!
15
Purchase Print2PDF at http://www.software602.com/
7.When you have reached the end of the stairs, you find another door.
This door can be any shape or size that comes to you in your meditation.
Slowly open this door, and walk through it.

8.Beyond this door you will find what appears to be a cave. It can be of
any shape, dark or light coming through holes.

9.As you walk through this cave, pay attention to how you experience it.
Is it warm in there, or cold? Is the ground soft or hard under your feet? Is
the air damp?

10.Walk through the maze of corridors in the cave, and choose which
way to go. Choose the way you feel is right to enter. Keep walking as long
as you feel the need to. You can also stop anywhere in the cave, touch the
walls of stone, or any-thing else you feel is appropriate at that moment.

11.Having found your way through the maze, you find yourself at an
underground river. You can hear the flowing of the clear water. Stand still
at the edge of the water, and when you are ready, jump into it.

12.Swim into the stream of water as if you are a fish. You trans-form
into a fish, and you can breath there like a fish would. Pay attention to how
you experience it: is the water warm or cold, is the river going fast or slow?
Is there light shining into the water? How big is the river and how much
space do you have to swim? How deep does the water go? Are you a
particular fish? Are there other fish there?

13.Swim as long as you feel you need to. When you are ready to come
above the water, you see rays of sunshine piercing into the river, and you
follow them as you swim up to the surface.

14.You reach above water, and as you do so, you transform into a bird
of your choosing. Aim for the sky as you spread your wings and fly around.
Pay attention to how you experience this as well. Is the sky clear? Are there
clouds, and are they dark or white ones, and how big are they? Is it raining
or snowing? How much wind is there, and does it go in the direction you
want to fly, or the opposite direction? Does the air feel warm or cold to you?
How high do you want to fly?

15.Fly whichever way in the sky you like, and as high as you like.
Below you can see beautiful landscapes of nature, forests, rivers and
mountains. Search for a beautiful place to land, and when you feel you are
ready, fly downwards toward it.

16.When you are closer to the land, search for a hole in the ground. It
would be big enough to fly through for you.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
16
Purchase Print2PDF at http://www.software602.com/
17.When you enter the hole, you arrive in a dark place. You land softly
on both your feet again as you transform back into your-self. Look around
yourself in the dark place, and search for a door.

18. When you find the door, walk toward it and open it slowly.

19. Beyond the door, you will find the same stairs again that you
descended at the beginning of the meditation.

20. Slowly go up the stairs as you see the daylight again.

21.When you have reached the final step of the stairs, you can open
your eyes again (if you closed them) and slowly return from your state of
meditation.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
17
Purchase Print2PDF at http://www.software602.com/
Dana Energy

Introduction: This meditation exercise is taken from the Grove of Dana


Bardic Course v2.0 Journal “Dana Energy”.

Go out into nature if possible (indoors will work fine, but it is always
preferable to work outdoors). Sit down cross-legged with your hands resting
on your knees or thighs. Take three deep breaths to center yourself and
come to a place of rest. Once centred move your breath into what is called
"fire breath" or "bellows breath" only if your health condition allows. This
is done by taking fast paced shallow breaths. Do this for three minutes (this
is an estimate, adjust the time to fit your needs).
When you are finished with the fire breath begin taking long and deep
breaths for another three minutes, (If your health condition does not
allow for the fire breath simply use the meditation breath.) or until you
feel yourself settling into the peace of the land. Allow the Dana energy to
slowly rise up your spine, surrounding and filling you.
Do this every day for at least a week and write a journal entry reflecting
on your experiences.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
18
Purchase Print2PDF at http://www.software602.com/
The Elements

Introduction: These meditation exercises are taken from the Grove of


Dana Bardic Course v2.0 Bardic Manual pages 60-61. These meditations are
meant to bring your awareness to the powers of the elements.

Fire

*As with all flames take precautions to prevent injury or an


uncontrolled fire which can be dangerous to property and life.

Light a candle, or if possible a fire. Sit in front of it, close your eyes, and
take three deep breaths. Take a few moments to orient the power of fire.
Open your eyes and look into the flame. Put your hands in front of it,
receiving the gifts of its warmth. Feel both its creative and destructive
aspects. Feel its ability to give life through its warmth, but also its ability to
destroy in its flames.
Now turn inward, and feel the fires of your own life. The warmth and
heat of your body, which sustains your life. Feel your constant bodily and
spiritual connection to this element. Mentally reach out to fire in its many
forms, and give it gratitude.

Air

*Take precaution that you do not choose a place near any obstacles
that could come loose in the wind (and could cause bodily harm). Also
do not go out if there is an advisory warning due to the sever wind
speeds.

Go outside on a windy day. Take a few moments to close your eyes, feel
the wind caressing your face. Orient to the air, an element that we could not
survive for more than a few moments without. Feel both its creative and
destructive aspects. Feel its ability to allow us to breath, giving us life. Feel
its ability to destroy in the destructive powers of hurricanes and tornados.
Turn inward now to your own breath. Feel the rhythmic motion of your
lungs, contracting and expanding. Feel your constant bodily and spiritual
connection to this element. Mentally reach out and give gratitude to the air.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
19
Purchase Print2PDF at http://www.software602.com/
Water

*Take caution of the weather when going outside to any body of


water. Some areas may be subject to Flash Flooding.

Go to a stream, lake, ocean, or other body of water, or otherwise fill a


large bowl with it. Dip your hands into the water, close your eyes, and take
a few moments to orient to the power of water. Feel both its creative and
destructive aspects. Its ability to nourish us, filling us with the vital fluid
that makes up one third of our bodies; and its ability to drown us, to flood
and destroy.
Turn inward now to the water of your body. Feel it making up almost
the entirety of your physical form. Feel the moisture in your breath, a full
bladder, or the sweat cooling the body. Feel your constant bodily and
spiritual connection to this element. Reach out mentally, giving gratitude to
the water that sustains you.

Earth

*When entering wild places of nature remember to respect the


distance between you and the local wildlife. Some local wildlife is
dangerous so take some preventative equipment to ward off possible
attacks. Preferably have someone go with you when entering such wild
areas.

Go outside, to the forests, mountains, or a field. If this is not possible


use your yard, a pot of soil, or a plant. Smell the richness of the Earth, and
feel the firmness of the ground beneath your feet. Close your eyes and take a
few moments to orient yourself to the Earth. Feel both its creative and
destructive aspects. It is a home, giving stability and rootedness. It has give
birth to a wide diversity of life, including us as humans. Feel the destructive
power of earthquakes and rockslides.
Turn inward now to the earthiness of your own body, the clay of your
bones. Feel it providing the framework of your body, and giving you form.
Feel your constant bodily and spiritual connection to the element of Earth.
Reach out mentally, giving gratitude to this element.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
20
Purchase Print2PDF at http://www.software602.com/
A Chinese Based Meditation

Introduction: This is a meditation that was posted by Karayana in her


mentor forum and she gave permission for use here. The meditation is very
simple but can take a long time to master. The purpose of this meditation
is to bring chi into the body and store it. When you learn to do this well
you will find that you can feel the energy moving in a swirling, wind like
motion in the dantien, and as you grow proficient it will be warm. It will
help keep you healthy in mind, body and soul.

It is best done at night in a downstairs room or outdoors (as long as


you are warm, being cold makes it hard to concentrate) so as to stay
grounded, and face East. Sit cross-legged on the floor (a cushion will
help!) with your hands cupped one inside the other with your thumbs
touching. This keeps the energy flowing around your body and doesn't
disperse it into the air. Women should have their right hand within the
left hand, men the opposite way. Let your tongue rest gently on the roof of
your mouth just behind the front teeth, again to keep the energy flow.
Keep the back straight but relaxed and look straight ahead so that your
head is level. This keeps the meridians open. Gradually let your eyelids
droop while relaxing into this position, but make sure to keep your eyes
looking forward still. Letting your gaze drop downwards can result in
headaches.

Once you feel relaxed and comfortable, start thinking about


breathing. You are aiming for your breathe to be rhythmical, slow,
smooth and silent, but it takes time so don't get frustrated! Just
remember not to force anything, let it happen gently. Breathe in through
the nose and feel your breath go up the nasal passages, down the throat,
into your lungs, passed your diaphragm, until you reach the dantien (this
is a point at the centre of the body two fingers breadth below the navel).
Focus your attention on the dantien and then slowly release the breath,
leaving your attention on the dantien. Breathe in again, following your
breath down in the same way if you find your attention has strayed. Keep
this up, focusing on the breath in the dantien, and letting any other
thoughts drift slowly away, your center is the only important thing in this
meditation.

When you feel you have finished, give yourself time to come round
fully, before standing up.

This document was created with the trial version of Print2PDF!


Once Print2PDF is registered, this message will disappear!
21
Purchase Print2PDF at http://www.software602.com/

You might also like