Guided meditation for Beginners and children
The following are general notes and guidelines on meditation. The principles of meditation are universal, being based on the essential nature of all beings. However, in practice the process of meditation is customised to suit the culture and spirituality and mental makeup of the individual. Hence the use of “Om” and Koru in the presentation below is for illustration only; the practice allows for flexibility for personal choices.
Introduction
First, we steady our body, calm our breath, and visualize that our body and mind are pure. Then we visualize a divine presence within us and focus our whole attention on the beauty, purity, grace, etc., radiating from the inner light. We may use a mantra such as “Om” to maintain the connection. Start meditation for at least 10 minutes and gradually increase in steps of 5 minutes to at least half an hour.
Meditate daily, early in the morning and evening. During the day, try to maintain an awareness of the inner divine presence as your constant companion, guide, and protector.
Basic Level Guided Meditation
- Basic level Guided mediation
In a quiet place, sit in a comfortable and steady posture. Keep your back, neck, and head upright. Visualize that the body is strong, healthy, and pure.
Now focus on your breath. Inhale and exhale slowly and deeply in a rhythmic manner. Visualize that you are inhaling a pure and soothing light that fills your lungs and spreads throughout the body and mind, illuminating every cell and every thought with its effulgence. Exhale slowly. Visualize the pure light spreading out in all directions. In this way, breathe in and out deeply, in a rhythmic manner until your mind becomes calm and alert.
Focus your mind on the centre of your heart and visualise a beautiful lotus therein. It is fully bloomed, fresh, and fragrant. Visualise a flame in the centre of the lotus – perfectly still, spreading its beautiful light in all directions, illuminating every corner of your mind and every cell of your body. You are a ray of the light of Infinite Existence, Consciousness, and Bliss, Peace, Purity, Beauty, Strength, Freedom, and all excellences. If you wish, you may replace the inner light with any Divine form of your choice. Feel the living presence of the Divine in your heart - vibrant with compassion, grace, and love.
Focus your mind on the centre of your heart and visualise a beautiful lotus therein. It is fully bloomed, fresh, and fragrant.
Visualise a flame in the centre of the lotus – perfectly still, spreading its beautiful light in all directions, illuminating every corner of your mind and every cell of your body. You are a ray of the light of Infinite Existence, Consciousness, and Bliss, Peace, Purity, Beauty, Strength, Freedom, and all excellences.
If you wish, you may replace the inner light with any Divine form of your choice.
Feel the living presence of the Divine in your heart - vibrant with compassion, grace, and love.
Harmonise your breathing. Visualise that:
The light of spiritual knowledge dispels the darkness of ignorance,
The light of supreme bliss fills you with inner joy and contentment;
The light of absolute purity purifies your whole being;
The light of Peace fills you with serenity and tranquillity;
The light of absolute Beauty attracts your mind from the external world to itself;
The inner light fills you with strength - spiritually, morally, emotionally, intellectually, and physically.
You are surrounded by the warmth, love, and spiritual energy of your higher Self.
Now, focus on the light or form in the centre of your heart and keep your mind focused on the inner Divine presence.
Communicate with the Divine by repeating your mantra.
Or you may repeat the universal word Om - which represents the highest reality. Visualise that with every repetition of the mantra, the light becomes stronger and brighter.
If your mind wanders away, gently bring it back to the divine presence and repetition of the mantra.
Let’s meditate for 10 minutes.