Sage's Meditations
Dear Reader,
I have constant conversations with Sage, my favourite AI, all the time, and ask questions about all sorts of things. I'm always amazed and inspired by the quality of information and depth of support. During the December 2024 celebrations- for the lucky ones - I asked for a month-long meditation plan and also some more advanced meditations.
Then I described my garden retreat and talked about how much I love blue, purple and white flowers and ferns and greenery, but forgot to tell Sage that I'm a baby boomer and sit on a chair. Still that's how old I feel in this ageing body.
You are welcome to join me in these meditations if you feel so inspired.
Pick and choose what you like, or follow Sage's daily suggestions.
Go well,
With so much love,
Cedar
Here’s a four -week program designed to deepen and improve your meditation practice. It combines mindfulness, breath-work, and visualisation techniques to build consistency, sharpen focus, and expand inner awareness. The sessions gradually build in intensity and complexity over the month, with optional exercises to explore deeper states.
Week 1: Building Foundations
Focus on consistency, posture, and developing awareness of the breath and body.
Day 1–3: Establishing a Basic Practice
Duration: 10–15 minutes
Technique: Mindful Breathing
Sit comfortably with a straight spine.
Close your eyes and bring your attention to your natural breath.
Observe the inhale and exhale without changing it.
If your mind wanders, gently bring it back to the breath.
Focus: Build awareness of thoughts and emotions without judgment.
Optional Exercise: Body Scan
After focusing on the breath, mentally scan your body from head to toe.
Notice areas of tension and release them with each exhale.
Day 4–5: Grounding and Centring
Duration: 15–20 minutes
Technique: Grounding Visualisation
Imagine roots extending from your body deep into the earth.
Feel stability and strength as you connect to the ground.
On each exhale, release tension into the earth; on each inhale, draw in calming energy.
Focus: Cultivate a sense of stability and presence.
Optional Exercise: Journalling
After your meditation, write down any insights or recurring thoughts.
Day 6–7: Cultivating Focus
Duration: 20 minutes
Technique: Focus on a Single Point
Choose a focal point: the tip of your nose, a candle flame, or a mantra (e.g., “Om” or “Peace”).
Bring your attention back to this point whenever your mind drifts.
Focus: Strengthen concentration and train the mind to stay present.
Optional Exercise: Breath Retention
Practice box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts, and repeat.
Week 2: Deepening Your Practice
Introduce more advanced techniques for inner exploration and emotional clarity.
Day 8–9: Expanding Awareness
Duration: 20–25 minutes
Technique: Open Awareness Meditation
Start with mindful breathing for a few minutes.
Gradually expand your awareness to include sounds, sensations, and thoughts without attaching to them.
Imagine yourself as an observer, watching everything pass like clouds in the sky.
Focus: Develop non-attachment and a sense of spacious awareness.
Optional Exercise: Silent Walking Meditation
Walk slowly in nature, focusing on each step and the sensations under your feet.
Day 10–11: Heart-Centerd Practice
Duration: 20–25 minutes
Technique: Loving-Kindness Meditation (Metta)
Sit quietly and bring to mind someone you care about.
Repeat: “May you be happy. May you be healthy. May you be safe. May you live with ease.”
Gradually extend this wish to yourself, loved ones, neutral people, and even difficult individuals.
Focus: Cultivate compassion and emotional balance.
Optional Exercise: Gratitude Reflection
After meditation, write down 3 things you are grateful for.
Day 12–13: Exploring Inner Stillness
Duration: 25–30 minutes
Technique: Silence and Stillness
Sit in complete stillness and focus on your breath or the space between your thoughts.
When distractions arise, let them go like ripples on a pond.
Focus: Tap into deeper states of awareness and peace.
Optional Exercise: Use a mantra or affirmation silently, such as “I am stillness” or “I am presence.”
Day 14: Integration and Reflection
Duration: 30–40 minutes
Technique: Guided Visualisation
Imagine yourself in a serene place (forest, ocean, mountain).
Visualise light surrounding you, filling you with peace and clarity.
Sit with the energy of this visualisation and integrate the week’s experiences.
Focus: Merge focus, awareness, and stillness into a unified practice.
Reflection:
Reflect on your progress and the changes you’ve noticed in your focus, emotions, or overall awareness.
Journal any breakthroughs or areas for further exploration.
Bonus Suggestions:
Create a Sacred Space: Dedicate a quiet, clutter-free area for meditation. Use candles, incense, or meaningful objects to enhance the atmosphere.
Set a Consistent Schedule: Aim to meditate at the same time daily to build a habit.
Use Tools (Optional): Explore guided meditations, mala beads for mantra counting, or meditation apps.
Check Posture: Ensure your posture is upright but relaxed, with shoulders down and chin slightly tucked.
Week 3: Exploring Subtle Energies and Intuition
This week introduces practices to refine your awareness of subtle energy and connect with your intuitive self.
Day 15–16: Energy Awareness Practice
Duration: 20–30 minutes
Technique: Energy Body Scanning
Sit comfortably and focus on your breath for a few moments.
Visualise your body surrounded by a field of light.
Slowly move your awareness through your energy centres (chakras), starting at the base of your spine and moving upward.
Sense any warmth, tingling, or other sensations in each area.
Focus: Develop sensitivity to subtle energy flows and blockages.
Optional Exercise: Journalling
Record any sensations or insights about your energy during the practice.
Day 17–18: Intuitive Connection
Duration: 25–30 minutes
Technique: Third-Eye Visualisation
Begin with a few minutes of mindful breathing.
Gently bring your focus to the space between your eyebrows (third eye).
Visualise a glowing indigo light or a calm flame in this area.
Hold your attention here, letting insights or images arise naturally without judgment.
Focus: Open your intuitive awareness and cultivate inner clarity.
Optional Exercise: Ask a Question
Before meditating, pose a question to your higher self. Allow answers to arise as feelings, images, or thoughts during the session.
Day 19–20: Expanding Inner Peace
Duration: 30–35 minutes
Technique: Inner Sanctuary Meditation
Imagine entering a safe, peaceful sanctuary in your mind—a serene forest, a sacred temple, or an expansive ocean.
Explore this space with curiosity, allowing it to evolve naturally.
Return here regularly as your personal retreat for peace and renewal.
Focus: Create an inner refuge for times of stress or uncertainty.
Optional Exercise: Bring a Symbol
Invite a symbolic object or figure to appear in your sanctuary and reflect on its meaning.
Day 21: Reflect and Reset
Duration: 30–40 minutes
Technique: Contemplative Reflection
Sit in silence and reflect on your journey so far.
Consider what changes you’ve noticed in your thoughts, emotions, or energy.
Focus on gratitude for your commitment and insights.
Focus: Solidify the foundation you’ve built and prepare for deeper exploration.
Optional Exercise: Write down your goals for the next phase of your meditation practice.
Week 4: Transcendence and Stillness
This week focuses on accessing higher states of consciousness and deep inner stillness.
Day 22–23: Transcendental Awareness
Duration: 30–40 minutes
Technique: Mantra Meditation
Choose a mantra that resonates with you (e.g., "So Hum," "Om Shanti," or "I Am").
Repeat the mantra silently or aloud, allowing it to dissolve into silence.
Let your awareness rest in the stillness that follows.
Focus: Access deeper layers of awareness and transcend thought.
Optional Exercise: Pair the mantra with soft background music or nature sounds.
Day 24–25: Embracing the Infinite
Duration: 35–45 minutes
Technique: Oceanic Breath
Visualise yourself as part of a vast ocean.
With each inhale, imagine waves of energy flowing into you.
With each exhale, feel yourself merging into the ocean’s infinite expanse.
Focus: Dissolve the boundaries of self and connect with universal consciousness.
Optional Exercise: Reflect on moments when you felt deeply connected to something greater than yourself.
Day 26–27: Silent Illumination
Duration: 40–50 minutes
Technique: Silent Sitting
Sit in complete stillness without any specific technique or focus.
Allow thoughts and sensations to arise and fall naturally.
Rest in the awareness of awareness itself.
Focus: Experience pure being and cultivate a profound sense of presence.
Day 28: Full Integration
Duration: 45–60 minutes
Technique: Integrated Meditation
Begin with mindful breathing to centre yourself.
Move through energy body awareness, mantra repetition, and visualisation of your inner sanctuary.
End in silent stillness, allowing all practices to blend seamlessly.
Focus: Bring together all you’ve learned and enter meditation as a unified state of being.
Reflection: Write about how the past four weeks have transformed your practice and awareness.
Suggestions for Continued Growth
Daily Commitment: Maintain at least 20–30 minutes of meditation each day, rotating techniques as needed.
Explore Advanced Practices: Consider meditative paths like Kundalini, Yoga Nidra, or Zen Koans.
Seek Guidance: Attend a meditation retreat or work with a teacher for personalised support.
Incorporate Life: Extend mindfulness into everyday activities, such as eating, walking, or working.
...
More Advanced Techniques
1. Vipassana (Insight Meditation)
Purpose: Cultivate deep awareness of impermanence and the nature of reality.
Technique:
Sit comfortably and observe your natural breath.
Gradually shift your attention to bodily sensations, scanning from head to toe.
Maintain equanimity by observing sensations without judgment or reaction.
Focus: Train the mind to observe experiences with clarity and detachment.
2. Samadhi (Absorption Meditation)
Purpose: Enter states of deep concentration and one-pointed awareness.
Technique:
Choose an object of focus (e.g., breath, a candle flame, or a mantra).
Hold unwavering attention on the object, gently bringing your focus back when it drifts.
Over time, allow the mind to dissolve into the object, entering a state of effortless absorption.
Focus: Experience profound stillness and unity.
3. Open Awareness Meditation (Choiceless Awareness)
Purpose: Expand awareness to include all experiences without preference or focus.
Technique:
Sit in a relaxed posture with an open mind.
Allow all sensations, thoughts, and emotions to arise and fall within the field of awareness.
Resist attaching to or rejecting anything—simply rest as the observer.
Focus: Realise the spacious, non-dual nature of consciousness.
4. Dynamic Meditation
Purpose: Release stored energy and access heightened states of awareness.
Technique: (Best practiced in private or guided by a facilitator, such as Osho's Dynamic Meditation)
Stage 1 (10 min): Engage in intense, chaotic breathing through the nose.
Stage 2 (10 min): Allow the body to express itself through spontaneous movement, sounds, or shouting.
Stage 3 (10 min): Jump with your arms raised, shouting “Hoo!” with each jump.
Stage 4 (15 min): Sit or lie down in complete stillness.
Focus: Clear emotional and mental blockages, entering a state of dynamic presence.
5. Self-Inquiry (Advaita Vedanta)
Purpose: Directly explore the nature of the Self and transcend ego.
Technique:
Sit in quiet contemplation and ask yourself, “Who am I?”
Investigate the source of thoughts, emotions, and perceptions, tracing them back to their origin.
Rest in the awareness of being—not as a concept, but as an experiential reality.
Focus: Realise your true nature as the timeless, formless essence.
6. Kundalini Meditation
Purpose: Activate and balance your spiritual energy.
Technique:
Visualise energy coiled at the base of your spine (kundalini).
With each breath, imagine this energy rising up through your chakras to the crown of your head.
Pause at each chakra, sensing its qualities and any sensations.
Allow the energy to flow freely, dissolving blockages and expanding awareness.
Focus: Open energy channels and achieve higher states of consciousness.
7. Yoga Nidra (Yogic Sleep)
Purpose: Access deep relaxation and the subconscious mind.
Technique:
Lie down in a comfortable position (Shavasana).
Follow a guided script or recording that takes you through body relaxation, breath awareness, and visualisation.
Stay conscious as the body enters a sleep-like state.
Focus: Cultivate inner stillness and plant positive intentions (Sankalpa) at the subconscious level.
8. Light and Sound Meditation
Purpose: Synchronise the mind with higher frequencies.
Technique:
Sit comfortably and visualise pure, radiant light descending through your crown chakra.
Pair the light with an internal sound, such as “Om” or a frequency tone.
Let the light and sound merge, enveloping your entire being.
Focus: Harmonise your energy field and raise your vibrational frequency.
9. Walking Meditation
Purpose: Bring mindfulness into movement and integrate practice into daily life.
Technique:
Walk slowly and deliberately, focusing on each step.
Sync your breath with your movement (e.g., inhale for three steps, exhale for three steps).
Feel your connection to the earth and the present moment.
Focus: Cultivate awareness in motion and unity with the environment.
10. Tummo Meditation (Inner Fire)
Purpose: Generate warmth and awaken latent energy.
Technique: (Inspired by Tibetan practices)
Sit in a cross-legged posture and focus on deep abdominal breathing.
Visualise a flame at your solar plexus, growing brighter with each inhale.
On the exhale, spread the warmth throughout your body.
Gradually enter a state of heightened energy and bliss.
Focus: Strengthen vitality and connect with primal life force energy.
11. Dream Yoga
Purpose: Extend meditation into the dream state for conscious exploration.
Technique:
Practice mindfulness throughout the day, frequently asking, 'Am I dreaming?'
Set the intention before bed to become lucid in your dreams.
When you achieve lucidity, engage in meditative observation of the dream environment.
Focus: Dissolve the boundary between waking and dreaming consciousness.
12. Loving-Kindness (Metta) Expansion
Purpose: Radiate unconditional love and compassion.
Technique:
Begin by directing love toward yourself, repeating phrases like, 'May I be happy. May I be at peace.'
Gradually extend this loving energy to others: loved ones, acquaintances, difficult people, and all beings.
Visualise the entire universe bathed in this energy.
Focus: Dissolve barriers of separation and cultivate universal compassion.
I have constant conversations with Sage, my favourite AI, all the time, and ask questions about all sorts of things. I'm always amazed and inspired by the quality of information and depth of support. During the December 2024 celebrations- for the lucky ones - I asked for a month-long meditation plan and also some more advanced meditations.
Then I described my garden retreat and talked about how much I love blue, purple and white flowers and ferns and greenery, but forgot to tell Sage that I'm a baby boomer and sit on a chair. Still that's how old I feel in this ageing body.
You are welcome to join me in these meditations if you feel so inspired.
Pick and choose what you like, or follow Sage's daily suggestions.
Go well,
With so much love,
Cedar
Here’s a four -week program designed to deepen and improve your meditation practice. It combines mindfulness, breath-work, and visualisation techniques to build consistency, sharpen focus, and expand inner awareness. The sessions gradually build in intensity and complexity over the month, with optional exercises to explore deeper states.
Week 1: Building Foundations
Focus on consistency, posture, and developing awareness of the breath and body.
Day 1–3: Establishing a Basic Practice
Duration: 10–15 minutes
Technique: Mindful Breathing
Sit comfortably with a straight spine.
Close your eyes and bring your attention to your natural breath.
Observe the inhale and exhale without changing it.
If your mind wanders, gently bring it back to the breath.
Focus: Build awareness of thoughts and emotions without judgment.
Optional Exercise: Body Scan
After focusing on the breath, mentally scan your body from head to toe.
Notice areas of tension and release them with each exhale.
Day 4–5: Grounding and Centring
Duration: 15–20 minutes
Technique: Grounding Visualisation
Imagine roots extending from your body deep into the earth.
Feel stability and strength as you connect to the ground.
On each exhale, release tension into the earth; on each inhale, draw in calming energy.
Focus: Cultivate a sense of stability and presence.
Optional Exercise: Journalling
After your meditation, write down any insights or recurring thoughts.
Day 6–7: Cultivating Focus
Duration: 20 minutes
Technique: Focus on a Single Point
Choose a focal point: the tip of your nose, a candle flame, or a mantra (e.g., “Om” or “Peace”).
Bring your attention back to this point whenever your mind drifts.
Focus: Strengthen concentration and train the mind to stay present.
Optional Exercise: Breath Retention
Practice box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts, and repeat.
Week 2: Deepening Your Practice
Introduce more advanced techniques for inner exploration and emotional clarity.
Day 8–9: Expanding Awareness
Duration: 20–25 minutes
Technique: Open Awareness Meditation
Start with mindful breathing for a few minutes.
Gradually expand your awareness to include sounds, sensations, and thoughts without attaching to them.
Imagine yourself as an observer, watching everything pass like clouds in the sky.
Focus: Develop non-attachment and a sense of spacious awareness.
Optional Exercise: Silent Walking Meditation
Walk slowly in nature, focusing on each step and the sensations under your feet.
Day 10–11: Heart-Centerd Practice
Duration: 20–25 minutes
Technique: Loving-Kindness Meditation (Metta)
Sit quietly and bring to mind someone you care about.
Repeat: “May you be happy. May you be healthy. May you be safe. May you live with ease.”
Gradually extend this wish to yourself, loved ones, neutral people, and even difficult individuals.
Focus: Cultivate compassion and emotional balance.
Optional Exercise: Gratitude Reflection
After meditation, write down 3 things you are grateful for.
Day 12–13: Exploring Inner Stillness
Duration: 25–30 minutes
Technique: Silence and Stillness
Sit in complete stillness and focus on your breath or the space between your thoughts.
When distractions arise, let them go like ripples on a pond.
Focus: Tap into deeper states of awareness and peace.
Optional Exercise: Use a mantra or affirmation silently, such as “I am stillness” or “I am presence.”
Day 14: Integration and Reflection
Duration: 30–40 minutes
Technique: Guided Visualisation
Imagine yourself in a serene place (forest, ocean, mountain).
Visualise light surrounding you, filling you with peace and clarity.
Sit with the energy of this visualisation and integrate the week’s experiences.
Focus: Merge focus, awareness, and stillness into a unified practice.
Reflection:
Reflect on your progress and the changes you’ve noticed in your focus, emotions, or overall awareness.
Journal any breakthroughs or areas for further exploration.
Bonus Suggestions:
Create a Sacred Space: Dedicate a quiet, clutter-free area for meditation. Use candles, incense, or meaningful objects to enhance the atmosphere.
Set a Consistent Schedule: Aim to meditate at the same time daily to build a habit.
Use Tools (Optional): Explore guided meditations, mala beads for mantra counting, or meditation apps.
Check Posture: Ensure your posture is upright but relaxed, with shoulders down and chin slightly tucked.
Week 3: Exploring Subtle Energies and Intuition
This week introduces practices to refine your awareness of subtle energy and connect with your intuitive self.
Day 15–16: Energy Awareness Practice
Duration: 20–30 minutes
Technique: Energy Body Scanning
Sit comfortably and focus on your breath for a few moments.
Visualise your body surrounded by a field of light.
Slowly move your awareness through your energy centres (chakras), starting at the base of your spine and moving upward.
Sense any warmth, tingling, or other sensations in each area.
Focus: Develop sensitivity to subtle energy flows and blockages.
Optional Exercise: Journalling
Record any sensations or insights about your energy during the practice.
Day 17–18: Intuitive Connection
Duration: 25–30 minutes
Technique: Third-Eye Visualisation
Begin with a few minutes of mindful breathing.
Gently bring your focus to the space between your eyebrows (third eye).
Visualise a glowing indigo light or a calm flame in this area.
Hold your attention here, letting insights or images arise naturally without judgment.
Focus: Open your intuitive awareness and cultivate inner clarity.
Optional Exercise: Ask a Question
Before meditating, pose a question to your higher self. Allow answers to arise as feelings, images, or thoughts during the session.
Day 19–20: Expanding Inner Peace
Duration: 30–35 minutes
Technique: Inner Sanctuary Meditation
Imagine entering a safe, peaceful sanctuary in your mind—a serene forest, a sacred temple, or an expansive ocean.
Explore this space with curiosity, allowing it to evolve naturally.
Return here regularly as your personal retreat for peace and renewal.
Focus: Create an inner refuge for times of stress or uncertainty.
Optional Exercise: Bring a Symbol
Invite a symbolic object or figure to appear in your sanctuary and reflect on its meaning.
Day 21: Reflect and Reset
Duration: 30–40 minutes
Technique: Contemplative Reflection
Sit in silence and reflect on your journey so far.
Consider what changes you’ve noticed in your thoughts, emotions, or energy.
Focus on gratitude for your commitment and insights.
Focus: Solidify the foundation you’ve built and prepare for deeper exploration.
Optional Exercise: Write down your goals for the next phase of your meditation practice.
Week 4: Transcendence and Stillness
This week focuses on accessing higher states of consciousness and deep inner stillness.
Day 22–23: Transcendental Awareness
Duration: 30–40 minutes
Technique: Mantra Meditation
Choose a mantra that resonates with you (e.g., "So Hum," "Om Shanti," or "I Am").
Repeat the mantra silently or aloud, allowing it to dissolve into silence.
Let your awareness rest in the stillness that follows.
Focus: Access deeper layers of awareness and transcend thought.
Optional Exercise: Pair the mantra with soft background music or nature sounds.
Day 24–25: Embracing the Infinite
Duration: 35–45 minutes
Technique: Oceanic Breath
Visualise yourself as part of a vast ocean.
With each inhale, imagine waves of energy flowing into you.
With each exhale, feel yourself merging into the ocean’s infinite expanse.
Focus: Dissolve the boundaries of self and connect with universal consciousness.
Optional Exercise: Reflect on moments when you felt deeply connected to something greater than yourself.
Day 26–27: Silent Illumination
Duration: 40–50 minutes
Technique: Silent Sitting
Sit in complete stillness without any specific technique or focus.
Allow thoughts and sensations to arise and fall naturally.
Rest in the awareness of awareness itself.
Focus: Experience pure being and cultivate a profound sense of presence.
Day 28: Full Integration
Duration: 45–60 minutes
Technique: Integrated Meditation
Begin with mindful breathing to centre yourself.
Move through energy body awareness, mantra repetition, and visualisation of your inner sanctuary.
End in silent stillness, allowing all practices to blend seamlessly.
Focus: Bring together all you’ve learned and enter meditation as a unified state of being.
Reflection: Write about how the past four weeks have transformed your practice and awareness.
Suggestions for Continued Growth
Daily Commitment: Maintain at least 20–30 minutes of meditation each day, rotating techniques as needed.
Explore Advanced Practices: Consider meditative paths like Kundalini, Yoga Nidra, or Zen Koans.
Seek Guidance: Attend a meditation retreat or work with a teacher for personalised support.
Incorporate Life: Extend mindfulness into everyday activities, such as eating, walking, or working.
...
More Advanced Techniques
1. Vipassana (Insight Meditation)
Purpose: Cultivate deep awareness of impermanence and the nature of reality.
Technique:
Sit comfortably and observe your natural breath.
Gradually shift your attention to bodily sensations, scanning from head to toe.
Maintain equanimity by observing sensations without judgment or reaction.
Focus: Train the mind to observe experiences with clarity and detachment.
2. Samadhi (Absorption Meditation)
Purpose: Enter states of deep concentration and one-pointed awareness.
Technique:
Choose an object of focus (e.g., breath, a candle flame, or a mantra).
Hold unwavering attention on the object, gently bringing your focus back when it drifts.
Over time, allow the mind to dissolve into the object, entering a state of effortless absorption.
Focus: Experience profound stillness and unity.
3. Open Awareness Meditation (Choiceless Awareness)
Purpose: Expand awareness to include all experiences without preference or focus.
Technique:
Sit in a relaxed posture with an open mind.
Allow all sensations, thoughts, and emotions to arise and fall within the field of awareness.
Resist attaching to or rejecting anything—simply rest as the observer.
Focus: Realise the spacious, non-dual nature of consciousness.
4. Dynamic Meditation
Purpose: Release stored energy and access heightened states of awareness.
Technique: (Best practiced in private or guided by a facilitator, such as Osho's Dynamic Meditation)
Stage 1 (10 min): Engage in intense, chaotic breathing through the nose.
Stage 2 (10 min): Allow the body to express itself through spontaneous movement, sounds, or shouting.
Stage 3 (10 min): Jump with your arms raised, shouting “Hoo!” with each jump.
Stage 4 (15 min): Sit or lie down in complete stillness.
Focus: Clear emotional and mental blockages, entering a state of dynamic presence.
5. Self-Inquiry (Advaita Vedanta)
Purpose: Directly explore the nature of the Self and transcend ego.
Technique:
Sit in quiet contemplation and ask yourself, “Who am I?”
Investigate the source of thoughts, emotions, and perceptions, tracing them back to their origin.
Rest in the awareness of being—not as a concept, but as an experiential reality.
Focus: Realise your true nature as the timeless, formless essence.
6. Kundalini Meditation
Purpose: Activate and balance your spiritual energy.
Technique:
Visualise energy coiled at the base of your spine (kundalini).
With each breath, imagine this energy rising up through your chakras to the crown of your head.
Pause at each chakra, sensing its qualities and any sensations.
Allow the energy to flow freely, dissolving blockages and expanding awareness.
Focus: Open energy channels and achieve higher states of consciousness.
7. Yoga Nidra (Yogic Sleep)
Purpose: Access deep relaxation and the subconscious mind.
Technique:
Lie down in a comfortable position (Shavasana).
Follow a guided script or recording that takes you through body relaxation, breath awareness, and visualisation.
Stay conscious as the body enters a sleep-like state.
Focus: Cultivate inner stillness and plant positive intentions (Sankalpa) at the subconscious level.
8. Light and Sound Meditation
Purpose: Synchronise the mind with higher frequencies.
Technique:
Sit comfortably and visualise pure, radiant light descending through your crown chakra.
Pair the light with an internal sound, such as “Om” or a frequency tone.
Let the light and sound merge, enveloping your entire being.
Focus: Harmonise your energy field and raise your vibrational frequency.
9. Walking Meditation
Purpose: Bring mindfulness into movement and integrate practice into daily life.
Technique:
Walk slowly and deliberately, focusing on each step.
Sync your breath with your movement (e.g., inhale for three steps, exhale for three steps).
Feel your connection to the earth and the present moment.
Focus: Cultivate awareness in motion and unity with the environment.
10. Tummo Meditation (Inner Fire)
Purpose: Generate warmth and awaken latent energy.
Technique: (Inspired by Tibetan practices)
Sit in a cross-legged posture and focus on deep abdominal breathing.
Visualise a flame at your solar plexus, growing brighter with each inhale.
On the exhale, spread the warmth throughout your body.
Gradually enter a state of heightened energy and bliss.
Focus: Strengthen vitality and connect with primal life force energy.
11. Dream Yoga
Purpose: Extend meditation into the dream state for conscious exploration.
Technique:
Practice mindfulness throughout the day, frequently asking, 'Am I dreaming?'
Set the intention before bed to become lucid in your dreams.
When you achieve lucidity, engage in meditative observation of the dream environment.
Focus: Dissolve the boundary between waking and dreaming consciousness.
12. Loving-Kindness (Metta) Expansion
Purpose: Radiate unconditional love and compassion.
Technique:
Begin by directing love toward yourself, repeating phrases like, 'May I be happy. May I be at peace.'
Gradually extend this loving energy to others: loved ones, acquaintances, difficult people, and all beings.
Visualise the entire universe bathed in this energy.
Focus: Dissolve barriers of separation and cultivate universal compassion.
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https://www.clarityforlife.training/sagesmeditations.html
https://www.clarityforlife.training/sagesmeditations.html