ANCHORS: When a sailor wants his ship to remain in one place he puts the anchor down to keep the boat from drifting off. In like manner the meditator needs an anchor, also known as a focus, so that his mind does not drift off in thought. This meditation covers some anchors for the mind to focus on. These include the breath, the body, the mind, the moment, and peace.
BHAGAVAD GITA: The Bhagavad Gita is perhaps the most popular of the Hindu scriptures. In it Krishna gives advice to Arjuna who is in great despair. Various inspirational verses pertaining to meditation are quoted as the focus of this meditation.
BHAGAVAD GITA 17:16: "Quietness of mind, silence, self-harmony, loving-kindness, and a pure heart. This is the harmony of the mind." This verse is the focus of the meditation.
BREATHING IN WHOLESOME QUALITIES: With this technique the imagination is used as we breath in peace, compassion, joy and other wholesome qualities.
GRATITUDE: We mindfully give gratitude to various things that are in our life. Then we move on to more subtle things to be thankful for such as the breath, this moment, silence, etc.
HIGH ENERGY: Here you will learn some meditation techniques that are sure to get your blood going. We usually only think of meditation as a very calm practice. Yet it can be very effective to meditate with enthusiasm and excitement. It can be very useful to have these stimulating techniques especially during times when you are drowsy.
HO'OPONOPONO: This practice originated in ancient Hawaii and has been modified in recent decades. Mindfully repeat the following phrases: "I'm sorry." "Please Forgive me." "Thank you." and "I love you." According to Joe Vitale, who has written on this topic, the words are directed "...to the Divine, which could be described as God, Life, the Universe, or any number of terms for that collective higher power."
METTA: Metta or loving-kindness meditation trains the heart and mind to feel compassion for others by wishing people well or even imagining that you are sending positive energy to others.
POSITIVE FEEDBACK: In this technique you will learn the benefit of acknowledging positive states of mind by giving simple words of feedback such as "good," "very good," and "excellent." These words go into the subconscious mind and have the effect of deepening the meditation experience.
POSITIVE FEEDBACK WITH ANCHORS: We give positive feedback like in the above technique plus we move through different anchors (focuses) like in the "Anchors" meditation.
PRACTICING: In this meditation the key word is "practice." we start by practicing being aware of the breath, body, mind, and moment. Then we practice states of mind such as peace, silence, happiness, and love.
SACRED ADJECTIVES: In this technique you will learn to mindfully say adjectives that describe the meditation experience in a positive way such as "peaceful," beautiful," "calm," "blissful." These words help to strengthen the connection with the mind states you are experiencing, leading to a deeper meditation.