* Tibetan: The Tibetan word for meditation, "gom" can be translated as familiarizing, habituating. In short, it means to familiarize with (your chosen object)
Notes on how to practice with our Acoustic Resonance products.
To experience a successful Meditation session we need to have a certain measure of relaxation, feeling centered and calm within ourselves.
If you are in a state of high anxiety and stress or feel generally scattered or perhaps ill, it will be very difficult when you are just starting out. This is where the true value of the supporting practices come in. A regular Asana program, a basic level of healthy eating and a level of caring relationships - especially with our-selves, goes a long way to helping us come into a more conducive state of being and mind to begin Meditation. Regular relaxation,stretching and breathing practice, gains us good familiarity with the principles we need for our Meditation.
Practice daily. We need to aim for 20 - 40 minute sessions, occasionally longer or shorter is fine and can be useful. The best times are early morning or late evening. It is my belief that the time from around 9 PM until 3 AM is the best time for the body to sleep, rest and rejuvenate. If you can possibly manage to get your practice in during the hours after 3 PM, I believe this to be the ideal time. Nothing is really gained from forcing or an attitude of harsh discipline, so aim for a more authentic, yet firm and serious approach. Melatonin, the hormone manufactured in our Pineal gland and responsible for regulating sleep cycles, is produced during the dark hours. This is useful for Deep Meditation practice since it promotes access to alpha and eventually gamma brain wave states. The ideal situation we are aiming for is really 'body asleep, mind awake and alert'. This takes considerable practice since most of us are conditioned to 'fall' asleep and lose our conscious awareness.
Set up. Best is a really comfortable recliner chair or sofa. A bed can work as long as you don't adopt your usual 'going to sleep' posture as this will give the signal reflex from our sub-conscious minds to rapidly enter into a sleep state. Make sure you are warm enough. I use a blanket unless the weather is very hot. Just the psychological effect of containment and protection is valuable. Use some kind of cover over the eyes. A soft scarf is great since it is very comfortable and can wrap around the eyes and over the ears. Clothing needs to be loose and very comfortable. No disturbances. All devices like cell phones, radios etc need to be switched off. Indeed switch off all lights and electronic devices especially wi fi. The radio signals interfere with the subtle frequencies of awareness. Practice more or less at the same time every day. A glass of water or mild herbal tea like Chamomile before your session can be useful since it hydrates the body, may assist calming and the transmission of subtle electricity through the nervous system.
This is the actual session after you are settled and comfortable. Depending on how centered or scattered you feel mentally and emotionally, you will likely need to do a short time of deliberate calming practice. Easy, gentle, rhythmic breath observation is good. Mantra, spoken or hummed aloud or silently to yourself, is another way. Personally I like to settle, breathe a few cycles, relax and then get my attention away from my body and situation as soon as possible. Remember where we place our attention, energy flows there, so if you are anxious and stressed and you 'try' to calm down with a technique because you are in something of a state, likely it will become worse. I choose an activity I really enjoy, such as walking on a sunny beach in a pristine, wild place. I see the sky and ocean with colour, i hear the crashing waves and seagulls, i feel the hot sun on my skin, the hot sand under my feet, think how nice it will be to swim in a little while and so on. Now the thing to do whether you are observing the flow of breath, chanting a mantra or visualizing a lovely scene, is not to carry on for too long. We know we have done enough once we realize we are feeling calmer, more centered, more relaxed and ready for the next step.
It is excellent form to have pre-established a target or purpose for your session or Deep Meditation. So when working with say for example our Deep Healing audio, set the intention for healing firmly before beginning. Avoid arbitrary or spur of the moment, wishful thinking type intentions. We should know that genuine Intentionality is a synthesis of thoughts and intention, beliefs, attitudes, feelings and emotions and physical activity. Coherence between these levels of our being, regulated by our Heart Center is a good general definition of true Intention. We should also know that as we proceed with out sessions, it is important to aim for 'dissolving' the hard boundaries of our perception and understanding. So a more open minded, non rigid view of the world, is very useful. Further, as we dissolve our habitual views, so we also need to dissolve our habit of perceiving linear space, matter and time. In a successful altered state, the definitions of of 3D reality, our personal history, names, location and so on become very blurred and should eventually become non visible. In this state of awareness, we are far closer to energetic alignment with the Infinite Intelligence within all that is in the Universe. Naturally the Infinite Field of all Potentials also becomes available to us. Decisions and choices made from this zone of consciousness are often far more in sync with our true deeper selves and naturally carry greater weight and power back in our day to day lives. So, know clearly what your object is and what your intention is. Are you seeking self-realization? Do you need to heal yourself or someone else? Do you need guidance? Do you seek knowledge and information? Are you seeking manifestation of some kind or are you possibly simply practicing to develop your skills?
It is a good idea to affirm to yourself that only positive energy and beings will present themselves into your experience and that you are fully protected in all possible ways by the energy structures and beings of your own self. See yourself for a few moments enshrouded by a force of powerful and pure light. (light is an interchangeable term for awareness) Know that this is the true reality at all times.
Relax, spend some time taking deep in and out breaths, at least 10 - 20 cycles. Observe and breathe mindfully, not forced but also not too passive. Relax your face and then rest completely for a few moments.
You are basically now ready to begin. We should give ourselves plenty of time - avoid being governed, or restricted, by the clock. Usually 20 - 40 minutes is enough. Notice if you have just shifted over into a kind of lethargic state. This is okay for resting but may turn into indulgence if you let it which won't really help us much or may become a wasting time session. Don't spend too much time on each step, if you feel yourself becoming deeply involved in any one, cut it short and move on. The trick is to just spend enough time in order to change our state of awareness a few notches. With practice one gets used to this and we know instinctively when to go down to the next layer.
It is sometimes useful to keep an elementary form of self-talk in the initial stages if listening to a non guided audio. This process is something in the nature of a one word or short phrase, directional signpost to our sub-conscious mind. Stay in the present tense and avoid any negative wording. An example could be: 'This body that I use is healed and whole, strong and fit, now'. Never mind if this is apparently not true from 3D reality, as in the case of you 'having' an illness or physical issue. Our programming and beliefs are very powerful and are one of the powerful causes of what we experience in our reality. The words we say to our-selves day to day reinforce those beliefs and maintain our views and our eventual manifested apparent reality. So re-programming is done by shifting our focus off the issues and problems we feel we are experiencing and altering in any way that we can, our inner dialogue, beliefs, attitudes to align with a reality that we would prefer. Just to re-stress with this, it is extremely important to avoid future tense and the negative expression of the statement or word.
The rational/logical aspect of our mind, normally so dominant, needs to take very much a back seat. Later after the meditation you can think your experience over. Generally, logic and reason is only useful for working out details, not for 'understanding' anything. We gain insight and understanding by direct sense or feeling perception. This is not an emotional form of knowing. Emotions are energy charges and are continually rising and subsiding. 'Knowing' that is not emotionally based, rises from clarity, and sobriety. We can change our behavior, make new decisions, form new, more beneficial habits and make sure that we are always seeking to focus on and create, up-lifting and inclusive attitudes. Through the Relaxation, Meditation and Contemplation protocols, we can exert influence directly from the spirit or quantum level, and so change our inner frameworks and order of perception and understanding and bring various manifestations, healing and knowledge.
Watching our habitual inner dialogue is also very informative on this path. This inner dialogue arises directly from the underlying beliefs that we hold, which then drive our attitudes and behaviors. Feelings and emotions are automatically in the mix and the decisions that we make.
The regular practice of Meditation can help us to become more centered, reveal our deeper purpose in life and assist with gaining spiritual insight that emerges from a deep, connected place within ourselves.