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.
BLISS: Om Swami in his book entitled "A Million Thoughts" says “Meditation is about discovering your natural state of peace and bliss.” That is what this meditation session is about. We start by being mindful of any peace that arises. Then we go on and explore good feelings or sensations that are present. Next we take it up a notch and see the body as being filled with bliss. This is followed by paying attention to, or discovering feelings of bliss, and then we follow our bliss.
BODY WORK: This meditation will teach you a few different techniques all involving using your imagination in working with your body. In doing this you will see yourself sending powerful spiritual energy into your body to heal, quiet and nurture you.
BREATHING IN WHOLESOME QUALITIES: With this technique the imagination is used as we breath in peace, compassion, joy and other wholesome qualities.
EXPLORING GOOD SENSATIONS THAT ARE PRESENT: The main focus of this technique is to notice whatever good feelings or sensations that happen to be present. The point is not to force any feelings to happen but to just be aware of what is there.
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.
PRECIOUSNESS: The idea of this technique is to realize the preciousness of things, particularly things we become aware of during meditation such as the breath, body, mind, heart, sensations, etc. We also can see qualities of the heart as being precious such as love, kindness, joy, peace.
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.
STUFF HAPPENS: In this meditation the focus is on the fact that things are happening and that we are just watching them happen. It can make a big difference to think "breathing is happening" rather than thinking "I am breathing." In this example we are focusing more on the breathing taking place rather than "I am the one breathing." Besides breathing we will also observe other things happening such as sensations, thoughts, quietness, peace, etc.