Guided meditation for Intermediate Level
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
We are all essentially pure and eternal spiritual beings having a human experience. We are all waves in the Ocean of Divine Consciousness. Through meditation, we strive to establish and strengthen the connection of our human self with our spiritual Self so that our whole being is constantly nourished from within with strength, peace, bliss, knowledge, and inner beauty. Remember the 3 Ps necessary for success: Purity, Patience, and Perseverance.
First, we will steady our body and calm our breath. Then we will pray for the welfare of all beings. Next, we will purify our physical, mental, and spiritual bodies by merging them in the highest Pure Consciousness within us. From the Pure Consciousness, we will reproduce the renewed spiritual, mental, and physical bodies and invoke the presence of the Divine in our heart. Then we will commune with the Divine with the support of a mantra and feel His loving gracious presence. We will start meditation for at least 10 minutes and gradually increase to at least half an hour. At the end of each meditation, lovingly offer the results of the meditation to the Divine presence within you.
This should be done 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.
Let us now meditate on our Inner Divine Self.
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.
First, let’s pray for the welfare of all. May that Infinite Ocean of Pure Consciousness, who is of the nature of Infinite Existence, Knowledge, and Bliss, Purity, Beauty, and Peace; from whom this whole universe and all beings have come; by whom they are sustained every moment; to whom they will all return, who resides in the heart of all beings as their inner Consciousness – May that Divine be gracious to us all and attract our minds from the external world to itself – the abode of all divine excellences. May all beings be peaceful, joyful, and seek the highest within themselves. Send out your prayers to your right- visualise waves of pure energy spreading out and uplifting all they come across. Similarly, send out your prayers to your left, in front, behind, and in all directions.
Now focus your attention on yourself. Visualise that permeating and surrounding the physical body is the finer luminous mental body made up of noble thoughts and beautiful emotions. Visualise that even finer than these two bodies is the effulgent spiritual body which nourishes them with its energy, controls them with will-power, and guides them with its intelligence. Beyond these three bodies – is the Infinite Ocean of Consciousness – the common substratum of all beings. I am a wave of that infinite Ocean which supports me, empowers me, guides me every moment. Really, I am an eternal and pure spiritual being having a temporary human experience. I now wish to empower myself by strengthening my connection with my own higher Divine Self.
Just as ice melts into water, which vaporises into water vapour, visualise the physical body merging into the subtle mental body, which then merges into the intelligent spiritual body. Ultimately, they all merge into the limitless Ocean of Divine Consciousness. I am one with the light of Infinite Existence, Consciousness and Bliss, Peace, Purity, and Beauty, Strength, Freedom and all excellences. Now visualise that out of the Ocean of Consciousness re-emerges the pure effulgent spiritual body, and from that re-emerges the pure luminous mental body, and finally, the pure physical body materialises.
Focus the mind in the centre of the 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 serene radiance in all directions, illuminating every corner of the mind, every cell of the body. 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. Visualise as follows:
The light radiating from the Divine presence is the light of spiritual knowledge, which dispels the darkness of ignorance.
It is the light of supreme bliss filling me with inner joy and contentment;
it is the light of absolute purity which purifies my whole being;
it is the light of Peace filling me with serenity and tranquillity;
it is the light of absolute Beauty attracting my mind from the external world to itself;
it is the light of strength that infuses me with power - spiritually, morally, emotionally, intellectually, and physically.
I am permeated and surrounded by the warmth, love, and spiritual energy of my higher Self.
Now focus on the Divine light or form in the centre of the heart and keep the mind anchored and 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.
With deep concentration, resonate your whole being with the spiritual power of the mantra. Visualise that with every repetition of the mantra, the divine form becomes more vibrant and living; its radiance becomes stronger and brighter.
Feel that the Divine is the Infinite Light of Pure Consciousness, and I am its radiance, inseparable from It. Maintain one-pointedness of the mind by keeping it in the loop of the mantra with deep concentration and love, surrender, and openness to receive grace.
Keep a watchful eye that other thoughts do not intervene in the continuous rhythm of the mantra. Should the mind wander away, gently bring it back to the divine presence and repetition of the mantra.
Let’s meditate for 10 minutes.
Chant Om Peace, Peace, Peace and offer the fruits of our meditation to the Divine presence within.
We individuals are waves in the Ocean of Divine Consciousness. Due to ignorance, the ego feels itself to be the master and source of all thoughts, words, and deeds. In truth, it is the power and grace of the Ocean of Consciousness behind the apparent wave of individuality that nourishes, protects, guides us from within every moment. Be vigilant and mindful of this while engaged in various daily activities. It will prepare the mind for better meditation next time.
Intermediate Level Guided Meditation
- Intermediate level Guided Meditation
Advanced Instructors Guide
These instructions are for the use of instructors to guide advanced meditation sessions.
The instructions have been minimised as the meditators would be familiar with the process.
Instructors must be careful about the following:
- The voice should be gentle and non-distracting – the students should be focusing more on themselves and less on you!
- Do not rush. Allow sufficient time for the students to do each step properly.
- Over time, the instructions should become more brief as mere prompts for each step
Close your eyes. Sit in a steady and comfortable posture keeping the head, neck and chest relaxed and upright.
Breathe in and out deeply and slowly in a rhythmic way
Send out your prayers in all directions for the welfare of all beings. May all be joyful and at peace.
Gradually withdraw your mind from the external world and focus the mind within on your true nature – the Divine Inner Self within you.
In the position of the heart, visualise a beautiful Koru – see it as fully bloomed, fresh and fragrant. Visualise a light shining from the centre of the Koru that extends out to fill your whole body and mind. In the centre of the emanating light is a divine flame or a crystalline dew drop representing the nature of beauty, intelligence, peace, knowledge, goodness, perfection, strength, fearlessness and all excellences.
Harmonise your breathing. Visualise that:
a. The Light of knowledge dispels the darkness of ignorance.
b. The Light of peace removes all inner disturbances and fills your whole being with serenity and tranquillity.
c. The Light of Purity removes all imperfections and fills your whole being with sacred serenity.
d. The Light of Bliss fills your whole being with joy and happiness.
e. The Light of strength removes all weaknesses and fills your whole being with infinite strength.
f. You are full of light, knowledge, strength, purity, peace, joy and all excellence.
In a relaxed way, focus your whole mind on our Divine Inner Self/Spirit and keep the mind anchored there. If you wish, you may replace it with any Divine form of your choice. You may repeat the Universal word Om to resonate with the Divine power within you. One can use their personal choices.
When the mind wanders away, repeatedly bring it back to concentrate on the inner light/form.
Meditate in this way for 15 minutes.
Intermediate Level Guided Meditation
- Intermediate level Guided Meditation