Every Monday a group of people arrive on my doorstep to attend the evening group session called "Meditation Plus". During this time we chat and catchup to see how everyone got on with last weeks exercise. Then we generally discuss some spiritual topic that is relevant to those attending. The next step is to guide everyone through a 20min deep meditation in order to connect with a deeper part of themselves. During this time they explore an aspect of the previous topic to see what they can bring back as they return to waking consciousness.
I use a very simple regression technique which assists each person to relax, let go and drift - using visualisation as a rudder, each individual tends to wander into their own world. Eventually I bring them back to waking consciousness. The technique is very simple and is as follows:
*First play some soothing music, preferably without words 4/4 time is OK.
*Sit in a comfortable seat where your body will remain soft and relaxed .... you could also lie down if you wish. The space should be quiet and uninterrupted.
*Once you are comfortable, become aware of your breathing .... breathing in and breathing out. Breathing in and letting go. Breathing in and letting go.......
*Take your awareness down to your feet and as you focus on them ... breathe in and let go.....
*Continue with this process slowly - to the knees, hips, abdomen, back, chest, fingers, elbows, shoulders. Breathing in and letting go - going deeper into a more relaxed state. Use the breathing to focus your awareness - so that breathing and awareness work as one.
Bring your awareness up to your throat, mouth, cheeks, nose, eyes, ears allowing everything to pass thru you as you breathe in and let go - going deeper each time into yourself. Feel the breath as it moves through you.
Every time you wander away from awareness of your breathing, bring yourself gently back.
*Now from the top of your head to the tips of your toes - let go and fall deeper into yourself.
*Bring your awareness to your heart, feel for it and imagine the breath energising it as you breathe in. A bit like filling it up with breath and warmth.You may find that as you breathe gently in and out, a sense of lightness and brightness forms around you - simply allow it to do what it will do and return your focus to breathing in and letting go.
If your mind keeps chattering on, simply and purposefully return your awareness to your breathing. In these moments there is nothing to do, nothing to think, nothing to say except "TO BE BREATHING IN and BREATHING OUT" Thats all, everything else is irrelevant.
Sooner or later the mind will calm down and as you are not paying it any attention, it will quieten, and you will find yourself aware as you drift into super-consciousness.
The other thing that I have found useful is not to do meditation in bed - that's for sleeping. Use the same place each time that is quiet and secure. Later when you master "quietening the mind" you will find that you can meditate anywhere and anytime...... but start gently.
Have fun - it is never serious. Remember it really does not matter what happens, simply return to breathing in and breathing out. ................... Michael