Random meditative advice

An effective and easy technique derived from a mashup of 28 years of inconsistent mediation and various disciplines.

I’ve always strived for a simplistic approach in all life’s endeavors, and meditation was no exception. I’ve been both consistent and inconsistent over the last 28 years in in exploring different types of meditation with mixed but measurable results. My personal technique has evolved into an effective and quick 10–20 minute exercise. Derived from many facets, interests and reading, it’s essentially a mash of Vipissana, Self hypnosis, Creative visualization, Transcendental, Mindful, and various Guided meditation. To what degree and percentage, I don’t know. I don’t even recognize from exactly where some techniques were borrowed. I’m certainly no Guru. Part of the benefit is not over-thinking meditation, so I’ve attempted to simplify and share it below. It’s goal driven and focuses on self improvement. I think it quite effective. It is an intermediate technique, so if you have problems with discipline, concentration, mind drift, etc, you should start first with a beginners guide.

An important and helpful note: Creative visualization is key here for achieving that true meditative state. When people are asked to create some sort of happy place, it varies person to person. Some scientist believe we do not truly invent any environments, rather our imagination recreates pieces of places from our memories. I find it helpful to have natural, diffused, and omni-present light during the entire meditation. On a related tangent, I subconsciously decent the Phoenix Sky Harbor airport escalators (they are the perfect length for counting to 5) as if they were dropped into the Galleria Mall in Cleveland. The Galleria has a glass roof, and the light can travel to all three lower levels of decent. Use some sort of similar place in your imagination for best results.

Here is a simple and brief sequential explanation of the structure in a guided format:

1. Counting, Breathing, Decent:

1. In a comfortable (seated) position breathe deeply for 5 focused breaths, then breathe normally with no focus on your breath depth. I am asthmatic, so counting breaths can create a bit of anxiety. ( yes, I’m meditating/ working on this :) Thus I’ve learned to count after the body’s natural exhalation and breath. Relax a set of muscles on each number. You can divide the body into 5 parts for counting down, such as head, arms, torso, legs, feet, etc, whatever.
2. Three sets of five: You’re going to decent 3 levels on an escalator twice and an elevator in the middle floor. Close your eyes, Count down 5 to 1 only noticing your natural breathing rhythm, envisioning an escalator ride to the first lower level. Second set of five: get into a glass elevator and count down slowly to the next lower level. On the last set of five, get back on the final escalator and ride it to the final level.
3. Frozen paralysis: After the 3rd set of 5, you should be in a relaxed, frozen state. It should be difficult or impossible to will yourself to move. In fact telling yourself the harder you try, the more you can’t is a good way to hypnotically bring yourself lower. allow your mind to notice your mental surroundings for about a minute. Remain in this beta-like state. Use the following structure for the final 5 to 1 countdown to the end of the meditation:

2. Guided Affirmations (final count):

the final countdown from 5 to 1. Either memorize or record your own voice reading it slowly.( in that low and soft 14 Hz tone)

5. Gratitude: I am extremely grateful and fortunate in the grand scheme. My blessing are abundant despite all that is not right with the world, and being alive is reason enough to feel and express gratitude back into the collective consciousness. My gratitude is tempered by wisdom.

4. Wisdom: I am fortified with all wisdom bestowed, experienced, read and learned from my entire life experience up until this very point in time is now available at a single point of access. I am becoming wiser. My wisdom is all readily available and employed in all my decision making and illuminating gratitude, clarity and focus.

3. Clarity: My focus has expanded my understanding and consciousness into a crystal clarity, thus defining my greater purpose. I am culminating and perpetuating gratitude and wisdom into a brighter clarity in my everyday life.

2. Focus: I am highly focused on my intentions and actions. I am envisioning my intentions, words and deeds with a clear directive into a laser thin line. Persistence, realization, and actualization are concentrated at the end of the laser, resulting in strength and action. Clarity, gratitude and wisdom is making me more focused.

1.ONE: I am one with the earth and universe. My day can only be productive and joyful when I open my eyes …and when I reach “one” it is one with the natural and positive flow that we will into lives. Wisdom, gratitude, clarity and focus are my guiding principles throughout this day. When I reach “1”, I am more positive, alert and energetic. And “1”.

I will return time from time to edit this as I attempt to perfect the script through feedback and community input. Please leave comments and feedback:)