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Pick a time of day that you will not be disturbed, and one that fits into your time schedule. At first, block out only ten minutes time, then extend it as your proficiency and patience grows. When you can successfully meditate anywhere, you will know you’ve got the hang of it.
In the beginning, the lighting in the room should be dim—soft candle-light is excellent. Try not to wear restrictive clothing, and find a comfortable chair, but not one so soothing that you instantly fall asleep. You do not have to twist yourself into a pretzel to successfully meditate. I personally think that this is one reason why Eastern forms of meditation died quickly in popularity in the seventies; we Americans are use do the couch potato position.
Be sure that the volume of the music is not too loud. I prefer headphones because they block out all other sounds.
Begin by closing your eyes and consciously relaxing your body. Some people prefer to relax the body one part at a time, starting at the feet and working up to the top of the head. Others can consciously release tension in a few seconds. Breathe deeply—in to the count of four, out to the count of four, approximately ten times.
Let your mind slip into a semi-conscious state. Try to ignore tingles, itches, etc., but don’t make a major battle out of it. Eventually your body will not protest relaxing!
Now it is time to make believe. Don’t laugh! Wishes and make believe are the same as reality, it is only you who draws the line between the two.
So, make believe hat you are a fountain of sparkling blue light, or a waterfall, perhaps. This light springs from the top of your head and showers down your right side, swirls around your feet and comes back up the left side. Watch this continuous flow of light from your third eye (which is located in the middle of your forehead, above the bridge of your nose). When this is fully opened, it is a powerful and natural tool.
Don’t get excited if you can’t “see” right away is if you are watching an inner movie. It can take up to thirty days to bring the picture in focus for some; as little as five days for others.
Do not put yourself under pressure. Many people have their imagination on a very tight leash for fear society in general will frown upon them. In the privacy of your meditation, no one will know or care about your imagination, so let it go.
Continue the fountain exercise for one full week before going further. This will give your body and mind time to adjust to a new routine and react the way you want it to. End each exercise by envisioning yourself being zipped up like a sleeping bag and counting backwards from ten to one. At one, open your eyes and instruct yourself to fully awaken.
During the second week you should follow the same procedures, but this time you will continue your meditation after you complete the fountain by opening up the chakra centers. You can envision them as tumbling balls of colored light, the opening of colored flowers (like a rose or a lotus), or as spirals of colored light. Children like to use flowers as they are easy to relate to. I prefer a colored light variation of my own creation.
Start at the crown of your head and envision a pure white ball (flower, etc.) of sparkling light. Start the ball spinning in a downward rotation, yet the ball remains in place. When you have this center set in your mind (for children, the flower open into full bloom), continue to the next chakra. This one is purple and located at the third eye area. When that one is spinning and stable, move to the throat chakra, where you will find a beautiful azure blue ball. Next is the heart chakra, which can be envisioned as either bright green or warm pink. Move down to your navel and see yellow, bright as summer sunshine then right below it, between the navel and the groin, see the orange of the setting sun. The last chakra is in the groin area, and it is crimson red. There are also energy centers in the hands and feet I let them explode all together into small, white balls of light.
The third week you will try the hardest trick. Once you have all the balls spinning, let their colors flow into one another, like a giant, colorful waterfall or fountain—hence, fountain meditation.
When you are finished, imagine a big zipper the length of your body. You must close up that zipper to shut down the chakras; never leave them open. As before, count from ten to one, then tell yourself you are fully awake. Breathe deeply. You have successfully completed the first leg of a full meditation.
Let’s stop here and consider if none of this has been working for you. First, you must believe that it is going to work from the beginning. If you have any doubts, they are probably affecting your subconscious. Try writing some affirmations or taping to yourself to solve this dilemma. You may also try working the chakras from the groin up.
Meditation may not work if you are overly tired or not in the appropriate atmosphere. There are certain times in the day where people are more in sync than others. If mornings are good for you usually, try meditating in the early hours instead of at night time.
A complete meditation is designed to accomplish something. A partial meditation, like the fountain, is structured to balance the chakras and relieve stress. When you are finished with the partial meditation, you should feel rested and relaxed, yet energized.
If you fall asleep during the exercise, do not worry too much about it. Your body is telling you that you need the rest. If this happens often, check your seating, lighting, and time of day. Perhaps one or more could be changed to keep you from dozing off.
As you become more capable of controlling your meditation exercises, you can investigate complete meditations that incorporate creative visualization techniques to accomplish a particular goal or talent. You can use programming techniques, subliminals or visualization training.
If you are still having difficulty with meditation at this point, you should try a subliminal tape designed specifically for that purpose.