Meditation Flashcards
Mindful Meditation (Sanskrit - Smriti: Remembrance)
Benefits
Reduced Stress & Anxiety
Lowered Heart Rate
Increased Focus & Concentration
Mindful Meditation (how to)
Sit upright in a comfortable seated Easy pose.
2. Allow your surroundings to be quiet and begin to softly and quietly develop your focus.
3. Focus on your breathing - following your inhales and exhales in and out of your body.
4. If you find your thoughts begin to wander away from your breath, gently bring your attention back to your breathing. Thoughts wandering is very normal, if you find you need to bring your attention back numerous times - this is okay.
5. With this focused awareness, your mind will be trained to wander less and focus more on the present moment.
6. Continue for up to 10 minutes or longer.
Cues - Mindful Meditation.
- props to become more comfortable.
- Spine straight
- 5 mins to 40min
-awareness to breath
-stay silent for your students ( speak to guide keep it short) gentle remind them come back to your breath. - use a chime bell
Empty Bowl Meditation
Sit comfortably and quietly with your palms up and open and placed on your knees, like empty bowls.
Open your mouth slightly, and touch the tongue to the roof of the mouth, behind the front teeth
Begin by paying attention to your breath. Let your lungs breathe with no effort on your part. Simply watch the movement of your breath. Inhale. Exhale
During inhalation, air touches the inside of the nostrils. Be aware of that breath. During exhalation, again air touches the nostrils
The ingoing air feels cool, the outgoing air is warm.
For a fraction of a second, enter into your nose! Sit in the nostril and watch your breath: ingoing, outgoing, ingoing, outgoing. Let your lungs do their job. You are simply sitting and watching
After five minutes, follow the breath. When the lungs inhale, go with the air into the nose, to the back of the throat, the trachea, lungs, heart, diaphragm. Go deep down behind the belly button, where you will experience a natural stop. For a fraction of a second, the breath stops. Stay in that stop
then when the lungs exhale, again follow the breath as it reverses its course. Come up from the belly button to the diaphragm, heart, lungs, trachea, and throat, back to the nose, then out of the body. During exhalation the air goes out of the body to about nine inches in front of the nose, where there is a second stop. Again, stay in that stop for a moment
These two stops are very important. The first stop is behind the belly button, the second outside the body in space. As your awareness rests in these two stops, time stops, because time is the movement of breath. When breath stops, mind stops, because mind is the movement of breath. When the mind becomes quiet, you simply exist, without body, without mind, without breath.
In that stop, you become like an empty bowl, and when you become an empty bowl, divine consciousness will touch you. Consciousness will come to you, to pour out his love. You do not need to be seeker; he is seeking you. From ages past, divine consciousness is seeking an empty bowl, to fill with his love. But all bowls are full of desire, ambition, business, competition, success and failure
Just sit quietly and stay in the stop. That stop is a door. Simply enter the door and jump into the inner abyss. You will feel an extraordinary tranquillity and peace surrounding you
Practice this meditation for 15 minutes in the morning and in the evening. Over the days, weeks, and months, you will find your time in the stops naturally increasing until, eventually, inner and outer will merge and everything will happen within you. *** simplify this card.
Loving Kindness
Sanskrit
Metta Bhavana
Metta = Love or kindness
Bhavana = Cultivate
Benefits
Increased focus & concentration
Increased positive attitude
Reduced stress & anxiety
Loving Kindness meditation - how
Sit in a comfortable position. Close your eyes. Take a slow, deep breath in through your nose and continue breathing deeply.
Focus on your breathing. Imagine your breath traveling through your body. Focus on your heart.
Choose a kind, positive phrase. Silently recite the phrase, directing it toward yourself. You can say, “May I be happy. May I be safe. May I find peace.”
(Stage 1 - Self-Love) Slowly repeat the phrase Acknowledge its meaning and how it makes you feel. If you get distracted, avoid judging yourself. Just return to the phrase and keep repeating it.
(Stage 2: Loving a Friend or Close One) Now, think about your friends and family You can think about a specific person or a group of people. Recite the phrase toward them, “May you be happy. May you be safe. May you find peace.” Again, recognize the meaning and how you feel.
(Stage 3: Continue reciting the phrase toward others, including neighbors, acquaintances, difficult individuals / Someone you dislike and Whole Universe) Recognize your emotions, even if they’re negative. Repeat the phrase until you experience compassionate feelings. Now extend that positive energy out to all the world and universe **simplify the card.
Loving kindness meditation cues
- No time limit
- Spend min 10min a stage if you can
upright or laying down.
Affirmation meditation
Increased positivity, mood, self-esteem, self-love and confidence
a) Get into a comfortable position
b) Take some deep breaths to center yourself
c) Consciously relax your body using your favourite breathing technique
d) Listen to your affirmations / recording whilst in a semi-meditative state.
e) When the recording ends, then allow yourself to go deeper and be in silent meditation for as long as you like.
f ) When you feel finished, take some deep breaths and stretch to ground yourself. You might like to write any insights into your journal.
Sample Affirmations
I am enough.
I believe in my dreams, myself, and all that I am.
I love myself for who I am.
I create my own happiness.
My life is filled with abundance of goodness.
My challenges are actually opportunities.
I am beautiful just the way I am.
Affirmation meditation cue
- pre write down the affirmations
-Make sure your voice is loving and kind/supportive
5-7 seconds gap between each affirmation.
Manifestations meditation.
Increased Positivity, Focus, Confidence, Motivation and Energy
) Get into a comfortable position
b) Take some deep breaths to center yourself
c) Consciously relax your body using your favourite breathing technique
d) Start by positive affirmations for yourself.
e) Think of a past accomplishment and how you felt upon its realization (be detailed). Soak in the feeling of accomplishment and empowerment.
f) Begin to visualize a specific outcome you want to call into your life.
Example- If you’re in the process of healing from something, envision pure, bright light—white is most commonly used—surrounding the affected area of your body. If you want a new job, picture yourself accepting your dream position or performing new tasks. Get as detailed as you can with the visuals. The more specific, the more powerful it will be.
Cues - Realistic goals focus on the feeling, sensation of accomplishments and empowerment.
Imagery Meditation
Help the mind and body relax
. Sit or lie down in a quiet, comfortable area.
- Close your eyes. Take several deep breaths. Inhale and exhale deeply and keep breathing deeply as you continue this meditation technique.
- Imagine a peaceful scene like a lush forest, majestic mountain range, or a quiet, tropical beach. Or, think of a favorite place in nature that makes you feel relaxed.
- Think of the details in the scene. Imagine the sounds, scents, and sensations of being in this peaceful, calming place.
- Envision a path in your scene. Picture yourself walking along the path, imagining the details and sounds as you walk this path.
- Relax in your scene for several minutes. Continue breathing deeply.
- After 10-15 minutes, count to three. Open your eyes.
Imagery Meditation
As a teacher it is important to prepare before hand , you have to use your imagination and be as detailed as possible(in the cues ). Intention is students must live the experience as it is real . Have a calm and soothing voice , give little pause after details for students to live the experience
Gratitude mediation
Relaxation, inner-peace , calmness and positive attitude Identify and write down few things you are grateful for in your life right now (yourself, nature, people, places, experiences, etc.)
- Sit or lie down in a quiet, comfortable area.
- Close your eyes. Take several deep breaths. Inhale and exhale deeply and keep breathing deeply as you continue this meditation technique.
- Start by being aware and thankful for the current moment, your existence and yourself
- Now summon up feelings of gratitude, thankfulness and appreciation for this person, place or experience (As in your list). Think about how much they mean to you and how lucky you are to have them in your life. Notice how you feel when you acknowledge these things. If your mind wanders, bring your attention back to feeling grateful. Keep breathing slowly and deeply.
- Repeat with the second and third things on your list.
- End your meditation by imagining or feeling blessings of gratitude surrounding you or raining down upon you. Focus on the fact that you have everything you need right now and that and abundance of beauty, peace, and joy surrounds you. Place your hands over your heart and take a few slow deep breaths, feeling gratitude for all the good things that you have in your life. Continue breathing deeply and absorb the emotions and feeling of gratitude.
- Open your eyes. ** simplify the card
