How to meditate?

Our mind is constantly active, always jumping from one thought to another, from one emotion to another. Getting in touch with limitless intelligence, the universal spirit that is within us and is a part of us, requires finding a way to dispel the complex fog of thoughts that hides it from us. We cannot use the same ways we dissipate the real fog to break through this barrier. When you want to see the other side of the street on a foggy day, nothing you can do physically will work; You wait patiently for the fog to lift. Suddenly a clear vision emerges, and you grasp what lies beneath. The same is true for thoughts. If we are silent and enjoy pure silence, we can grasp the depth of Self through these gaps. Each grasp increases our understanding, and eventually, our consciousness expands.

The purpose of meditation is to stop thinking for a moment, wait for the fog to lift, and realize the essence within. For most people, controlling the flood of thoughts is quite difficult. Beginners may be frustrated, but frustration is also an emotion, a thought. The goal is to silently remove all thoughts.

One way to start meditation is to focus on one thing to prevent thoughts from entering your mind. A good choice might be to start with breathing meditation.

Find a comfortable position to start meditation. Sit in a comfortable chair and keep your feet on the floor. Place your hands on your lap with palms open. Close your eyes and witness your breathing. Observe your breathing before you start checking. You may notice your breathing speeding up and slowing down on its own, or stopping for a moment. Observe the changes without resistance. When your attention shifts from your breath to a sound around you, a feeling in your body, or a thought in your mind, return your attention to your breath.

This is basic meditation.

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2. The Reality of Abundance

Audio: https://open.spotify.com/episode/3Lkx7TkrsR9vquOlBbMGXe

We are very happy you've decided to embark on this journey, into stillness and silence, to experience authentic abundance consciousness. Over the next days, we’ll focus on different aspects of abundance. In our first week, preparing for abundance, we’ll consider the promise of unlimited potential. During this time, we’ll learn what true abundance is. The infinite source from which it springs how consciousness and the mind affect its flow, and how we can more deeply understand that abundance is a divine right bestowed upon each and every one of us. 

Consciously manifesting our destinies by harnessing the power of intention and meaningful coincidence. We’ll also discuss the importance of living gratefully in a manner that is carefree and with love, and in unity to create an environment of abundance around us. So, as we begin, let's ask ourselves what true abundance is. 

True abundance is the experience in which all our needs are easily met and our desires spontaneously fulfilled. We know true abundance when we feel joy, health, happiness, a sense of purpose and vitality in every moment of our existence, and overflowing fullness that infuses every facet of our lives. We never need to seek abundance, we simply need to notice and open up to what's already there and allow the bounty of the universe to flow through us. Each of us experiences abundance every day. In the unbounded joy with child, the bright sunlight that fills the room as you open your eyes to a new morning, the many friends and family who are always there for you. Nature, too, reflects the abundance in all its glory. Vibrant fields of wildflowers, majestic mountain peaks, lush and fragrant forests, and the rich array of wildlife that thrives on our planet. All these gifts that nature presents to us at every moment are examples of true abundance. It is impossible to count the grains of sand in 1 inch of the shore or the twinkling stars that fill out the night sky. Even our own bodies composed of the same molecules that make up the entire universe contain billions of cells. In nature and the universe, and even within us, there's no such thing as scarcity or lack. Now that you possess this knowledge, you can embrace the concept of unlimited abundance, knowing that the desires of your heart are always available, provided you're open to receiving them and sharing your gifts with the world. At some point today, take time to witness examples of abundance within and all around you. You will see the midget the universe offers us in every moment and begin to experience true abundance consciousness. As we prepare to meditate together, let's spend a moment focusing on today's centering thought:

Today I behold all the abundance that surrounds me.

Now, we’ll begin our meditation to connect with the source from which all abundance flows. Please, find a comfortable position placing your hands lightly on your lap, palms upward, and closing your eyes. At this moment, go within, to that place of inner quiet where we experience a connection to the higher self. Let go of all thoughts and begin to observe the inflow and outflow of your breath. With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, and more at peace. Now, gently introduce the mantra repeating it mentally and allowing it to flow with effortless ease. Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return your attention to mentally repeating the mantra. Spend about 10 minutes.

4. Mind, Matter, and Spirit

Audio: https://open.spotify.com/episode/4dfr1PuvdHqrDULMlTUf1Y

What is reality? Is it what we can experience with our senses, or is it something else, something deeper? Consider for a moment… Where was the chair you are sitting on before it was created? Where was your newborn before she came into this world? Just because we cannot see or touch something does not mean it doesn't exist. It simply means we can’t experience it in our three-dimensional world at this moment. The same holds true for whatever you consider abundance, limitless love, unbounded joy, optimal health, or greater material possessions. Just because you're not experiencing what you desire in this moment doesn't mean it can't exist before you. We live our lives primarily on the physical plane, which includes everything that has form or substance, what we commonly refer to as matter. Some look at this physical realm and see lack. Others see abundance. Some feel abundant, others feel limited based on certain messages they may have received in the past. While we believe matter to be a reality, we often view reality as changeless. Yet, matter and form continually change. So, what then is reality? As we exist in the physical plane, we also live at the level of the mind. The mind is that part of us that perceives things, reasons and evaluates. The mind is potential energy, and because of this, we can change our physical world simply by changing our thoughts and beliefs. Beyond the mind resides the spirit at the deepest level of consciousness. This is the part of us that is eternal, unchanging, and imbued with pure unlimited potential. Tapping into this potential is what enables us to manifest miracles. The world out there may appear to be objective, but in fact, it is subjective, a construct of our own interpretations. Our words, thoughts, and beliefs create specific results in the physical world. Therefore, abundance does not spring from an external source, rather, it comes from within. From thought, intention, attention, and expectation. You, as a powerful creative being, can change your perceptions, change your mind and change your reality by transforming your thoughts and expectations. You can begin to speak and understand nature's language and harness its infinite flow of energy, information, and intelligence to enjoy the great bounty of spirit that is your birthright. 

As we prepare for meditation, let's contemplate today's centering thought: 

Today I focus on what I want to attract into my life. 

Now, we’ll begin our meditation to connect with the source from which all abundance flows. Please, find a comfortable position placing your hands lightly on your lap, palms upward, and closing your eyes. At this moment, go within, to that place of inner quiet where we experience a connection to the higher self. Let go of all thoughts and begin to observe the inflow and outflow of your breath. With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, and more at peace. Now, gently introduce the mantra repeating it mentally and allowing it to flow with effortless ease. Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return your attention to mentally repeating the mantra. Spend about your 10 minutes.

6. The Field of All Possibilities

Audio: https://open.spotify.com/episode/4zqSk7cE512B0hTDawARE4

There is a saying you are known by the company you keep and through our environments, we tend to inherit the beliefs of those with whom we spend the most time. These philosophies then become part of a subconscious mind. Though research shows that we function largely with subconscious minds that have been programmed by others. As humans we have the amazing ability to change past conditioning. We can achieve this by releasing negativity interacting with like-minded conscious people, enjoying inspirational sights and sounds, and engaging and uplifting activities. In this way we can develop new positive ways of living and begin to clear the subconscious of all that does not serve us. True transformation is brought about by the two qualities inherent in conciousness. Attention or focus, and intention a clear vision of a desired outcome. Attention energizes; intention transforms. What we place our attention on expands our lives and our intention for the object of our attention will orchestrate the forces of the universe to support our desired result. Harnessing this power of attention and intention you can change your life to reflect exactly what you envision. Entering into the field of all possibilities during meditation allows us to bear witness to a co-creative powers and change any situation in our lives. For instance, if you want to move from where you currently live to be closer to the ocean, then you might envision a two-bedroom home, one block from the water's edge with a vegetable garden. Being specific helps crystallized division. When you go into meditation, look at this intention and let it go. Surrender it to the field of all possibilities and allow the universe to correlate the details. You are a radiant, cherished and deeply loved being, imbued with the seeds of divinity, and possess the power to live a life filled with love, joy, health, compassion, friends, material possessions and whatever else you choose. Expect and accept this ultimate good and reveal in the truth of your resplendent existence. Right now, as we prepare for meditation, let's take a moment to contemplate today's centering thought: 

Today, I embrace my potential to be, do, and have whatever I can dream.

Now, we’ll begin our meditation to connect with the source from which all abundance flows. Please, find a comfortable position placing your hands lightly on your lap, palms upward, and closing your eyes. At this moment, go within, to that place of inner quiet where we experience a connection to the higher self. Let go of all thoughts and begin to observe the inflow and outflow of your breath. With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, and more at peace. Now, gently introduce the mantra repeating it mentally and allowing it to flow with effortless ease. Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return your attention to mentally repeating the mantra. Spend about your 10 minutes.

8. Spontaneous Fulfillment of Desire

Audio: https://open.spotify.com/episode/693UXUCAI7zyrbLap7Gk8E

Over the past six days, we have discovered the reality and source of abundance which is unlimited and eternal. We've learned that mind, matter, and spirit work in conjunction with one another to manifest abundance that in the silent field of all possibilities duel the seeds of success and that when you live from within, your desires are fulfilled quickly, spontaneously, and with minimal effort. We contemplate what we sometimes call a coincidence, a miracle or just good luck. Ask yourself. “How long does it take for a dream to come true?” In the minds of some, specific conditions must be met, plans must be in place, a certain amount of time must pass and effort needs to be exerted. However, these conditions all spring from the physical three-dimensional world. In deeper levels of consciousness what we call a dream, miracle or lucky coincidence can happen in an instant. Is a lucky coincidence something that happens to some and not to others, or is what we call luck actually the result of awareness and intention? Having you dream spontaneously fulfilled is not a result of luck. In fact, luck is a concept invented and used by those who are not yet discovered, the incredible power of living in alignment with the soul, spirit and source. Once you realign with your source, you will find that you can spontaneously fulfill your desires, and enjoy everyday miracles. Where will never be a need to worry about when, or if your dreams will come true. If you hold the faith and trust that they will. Take a moment to envision and everyday miracle you'd like to have happened in your life. Consider your circumstances as they are now and how you'd like them to be. For instance, perhaps you work as an accountant but have always wanted to express your artistic side. By paying attention to your body, notice how you feel when you think about your current circumstances and when you focus on your dreams. Pay attention to these feelings of comfort or discomfort, sadness or joy. Your body is a wonderful tool to help align you with spirit. Noting how it feels helps you to make creative choices that will bring you closer to what you desire. Now, as we prepare for meditation, consider today's centering thought:

I use my conscious intention to manifest my dreams.

Now, we’ll begin our meditation to connect with the source from which all abundance flows. Please, find a comfortable position placing your hands lightly on your lap, palms upward, and closing your eyes. At this moment, go within, to that place of inner quiet where we experience a connection to the higher self. Let go of all thoughts and begin to observe the inflow and outflow of your breath. With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, and more at peace. Now, gently introduce the mantra repeating it mentally and allowing it to flow with effortless ease. Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return your attention to mentally repeating the mantra. Spend about your 10 minutes.

10. Find Safety and Security: A Guided Meditation for Feelings of Safety

Video guide: Deepak Chopra: Find Safety and Security: A Guided Meditation for Feelings of Safety

Desires flow in and out of our lives all the time, constantly shifting and changing. What you want today isn't necessarily what you wanted yesterday or will want tomorrow. There seems to be no rhyme or reason to what and when we want something. But something stays the same, they are constants. Today, we explore one constant, the desire to feel safe and secure. There is a huge gap between the comfort of feeling secure and the doubt and anxiety of feeling insecure. This gap can't be closed by external means, by external power. You can live behind thick walls and have a sophisticated alarm system without feeling safe. In fact, the more you physically defend yourself behind security barriers, the more likely your anxiety will never go away, and perhaps it will even grow. We need to see how inner security is attained through the inner power of the true self. This is the first most basic level of self-empowerment. 

Every life needs a foundation in safety and security. Without these qualities, there is constant anxiety over worst-case scenarios, sudden loss or catastrophic events that might befall us. We only need to turn on the news, and our fears are seemingly confirmed. Nothing feels more powerless than anxiety. Most people deal with their insecurity by defending against it, this is done outwardly by turning to externals: money, possessions, and status. But the real challenge lies within. Insecurity alone can make you feel totally safe. The most secure person is not someone who has the best defenses but someone who needs no defenses. So, how is this attained? 

Insecurity comes from the ego, which feels weak and isolated even though it masks its insecurity to present a strong image to society. In our meditation practice, we go deeper to the level of consciousness that is by nature calm and secure. At this level, there's a sense of peace that can never be disrupted. Without a footing in the true self, being grounded in safety and security is impossible. Along with meditation, we should practice returning to feeling centered whenever anxiety starts to appear by acting early instead of letting anxiety grow. When you're feeling anxious or insecure, it's often helpful to take some action to begin the process of stepping through the fear. This can be things like: going for a walk, writing down your worries, asking yourself objectively whether your fears are likely to come true or not, seeking out trusted advisers, or identifying ways you can harness your own internal power to work to the challenge. 

As we have discussed, powerlessness is not real, but it feels very real in the moment. Once you have some creative steps outlined, tell your anxious thoughts, “I no longer need you.” Take a deep breath and let the anxious energy dissipate on its own. 

Finally, realize that fear isn't necessary. Don't be convinced by it, knowing that you are already totally safe and secure within.

As we prepare to meditate together, let's take a moment to consider our centering thought:

My sense of security cannot be shaken. 

Now, let's prepare for our meditation. Make yourself comfortable and close your eyes. Begin to be aware of your breath and just breathe, slowly and deeply. With each breath, allow yourself to become more deeply relaxed. This meditation will connect us to the source of security and grounded peace and aligns us with the strength of mother earth. With each repetition, feel your body, mind, and spirit open into an expanded state of awareness. Whenever you find yourself distracted by thoughts, noises, or physical sensations, simply return your attention to silently repeating the mantra. Please, continue with your meditation for around 10 minutes.

12. Living Carefree

Video guide: Living Carefree - A Meditation with Deepak Chopra

There are some who live day today concerned about not having enough of whatever they feel is necessary for their happiness and security. Their bodies most likely echo those feelings by sending messages of discomfort in the form of anxiety, worry, or stress. This, however, doesn't have to be. Instead, if we learn to trust the intelligence of the universe and practice living carefree, we can live fearlessly without worry and without focusing on lack. We can expect only the best and live our lives from a place of true joy. When the mind nourishes the body with carefree thoughts and feelings, the body returns to its natural state of happiness and calm. And from this place of bliss, you are able to regain the memory of who and what you really are, a spiritual being, inextricably interconnected with the creative power of the universe. 

Reconnecting with your true nature, you cross the invisible boundary between the ego and true self. You begin to feel more light-hearted by finding humor in everyday circumstances and laughing more, even at yourself, because you no longer take yourself so seriously. You handle the unexpected with calm and ease. And your life becomes free from melodrama. What if you learn to detach from worry about the future and instead, trusting that there is always enough of anything you need or desire. How would you change? Would you feel happier and more carefree? Notice that all these qualities are available to you. Right in this moment, if you choose them. In this relaxed and blissful state, there is nothing you lack. All your needs are met with no exception. Practice living each moment as it comes with a light and open heart. And pay attention to how those carefree moments carry with them, greater abundance and boundless joy. To help you do this, take some time to reflect on good times. -Look at your old photos, play a favorite song, pet your cat, take a leisurely walk, or spend time with someone who warms your heart.- Experience the joy of all that you love, including yourself. 

As a spiritual being, you fear nothing because you know there is nothing to fear, and all that truly exists in the world is love. 

As we begin our meditation, take a moment to place your attention in your heart and focus on today’s centering thought: 

I move through my days light-hearted and carefree, knowing all is well. 

Please, find a comfortable position. Place your hands lightly on your lap, palms upward. In this moment, go within to that place of inner quiet, where we experience a connection to the higher self. Let go of all thoughts and begin to observe the inflow and outflow of your breath. With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, and more at peace. Now, introduce the mantra repeating it mentally and allowing it to flow with effortless ease. Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return your attention to mentally repeating the mantra. Please, continue with your meditation for around 10 minutes.

14. Living Gratefully

Audio: https://open.spotify.com/episode/55c2wkebtaDHTcfvBVdcpW

Experiencing gratitude is one of the most effective ways of getting in touch with your soul. When you feel gratitude, your ego steps out of the way, enabling you to enjoy greater love, compassion, and understanding. Genuine gratitude is also one of the most powerful ways to invite more goodness into our lives. It says if you're saying to the universe: Please, bring me more of this. 

Gratitude is independent of any situation, circumstance, person or experience. When you connect with this true inner joy, you feel bliss for no reason. Simply being alive to gaze at the stars and appreciating the miracle of life itself brings you happiness. To feel gratitude, consider all the wonderful gifts you enjoy in your life by nurturing loving relationships, connections you have with very special beings, the miracle of your body, and fertile mind, and material comforts. Appreciating your life in this manner sweeps away any thought of lack or limitation and reminds you of the positive things that surround you. You realize that everything you experience is a gift. As you move into that place of gratitude, notice the warmth, love, compassion, and sense of connection that enters your heart. Find peace in knowing that there is a divine plan moving you forward on your evolutionary path. Realize the seed of goodness in every situation and embrace each moment of your life as an opportunity to evolve into a more loving and thankful being. Think of the many things in your life that you appreciate. Taking stock of your life's many gifts and expressing gratitude will hear the way for even greater abundance to flow in your life. By giving thanks for all that you have and committing to living your life in deep appreciation, abundance is certain to flow to you. That is the attractive power of gratitude. As we prepare for today's meditation, bring your attention to your heart and consider our centering thought:

Today I remember to be grateful.

Now, let's begin please find a comfortable position placing your hands lightly on your lap, palms upward, and close your eyes. It this moment, go within to that place of inner quiet where we experience our connection to the higher self. Let go of all thoughts and begin to observe the inflow and outflow of your breath. With each inhalation and exhalation, allow yourself to become more relaxed, more comfortable, and more at peace. Keeping your attention in your heart, gently introduce the mantra, repeating it mentally and allowing it to show with effortless ease. I nourish the universe, and the universe nourishes me. Whenever you find yourself distracted by thoughts, sensations in your body, or noises in the environment, simply return your attention to mentally repeating the mantra. Please, continue with your meditation for around 10 minutes.

FINAL

The universe is an elegantly orchestrated symphony. When our body-mind is in concert with the universe, everything becomes spontaneous and effortless. And the exuberance of the universe flows to us in joyful ecstasy. This is the essence of least effort, trusting that everything in the universe is as it should be in perfect harmony. Knowing this, we dance to the rhythm of the cosmos, living life in comfort and ease, shedding the belief that abundance is the result of struggle. The law of least effort tells us that we can do less and accomplish more. But first, we must practice acceptance. The more readily you accept the circumstances of your life as they are in this moment, the easier your life becomes. When you struggle against this moment, you're actually struggling against the entire universe. And while you may have the intention for your life to change in some way, accepting it as it is -right now- faces you in the best position to attain your goals. We have likely all heard the maxim -no pain, no gain.- that we have to work diligently to achieve what we want in life. However, the law of least effort teaches us that when we act in harmony with nature, established in the knowledge of our true self and motivated by love, we can create the success and good fortune we desire with effortless ease. 

Accept all people and circumstances in your life exactly as they are. Take responsibility for your life without blaming yourself. Knowing that everything is as it should be. Practice defenselessness and relinquish the need to convince or persuade others of your point of view.