~ Meditation Lessons ~ for Teens and Adults
Susan Kramer Meditation Lessons for Teens and Adults Susan Kramer
Meditation Lessons for Teens and Adults Copyright © 2007 Susan Kramer ISBN: 978-90-78099-05-5 NUR-code: 723 Meditation Photo credits: front and back covers Susan Kramer SusanKramer.com Publishing www.susankramer.com/books.html All Rights Reserved Published in The Netherlands
2 Meditation Lessons for Teens and Adults Susan Kramer
Contents page Part I Basic Meditations
7 Introduction 9 1. Basic Sitting Meditation 11 2. Unwind While Sitting at Your Desk 12 3. Guided Relaxation Meditation 13 4. Relaxation Meditation Before Sleep 14 5. Walking Meditation for Problem Solving 16 6. Walking Meditation to Unwind 17 7. Instant Meditation 18 8. Circle Dancing: Meditation and Prayer in Motion 20 9. More About Moving Meditation 21 10. Music Meditation
Part II Universal Meditations
23 11. Yoga Meditation 24 12. Mandala or Yantra Meditation 25 13. Kirtan or Chanting 26 14. Tratak or Meditation on Light 27 15. Mantra or OM Meditation 29 16. Kundalini Meditation 31 17. Healing in Meditation 32 18. Giving and Receiving Comfort through Meditation 33 19. Forgiveness Meditation 34 20. Meditation on the Source of Creation
Part III Peace Prayers and Meditations
37 21. Ecumenical and Interfaith Meditation 38 22. Interfaith Meditation and Prayer Celebration or Service 40 23. Interfaith Peace Prayer 41 24. Practicing Peace Meditation 42 25. World Peace Prayers and Affirmations
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Part IV Transitions and Occasions
44 26. Guided Transition Meditation 45 27. Remembering Prayer 46 28. Comfort Prayer for Strength in Loss 47 29. Christening or Baptism Prayer and Blessing 48 30. Communion Prayer and Meditation 49 31. Two Interfaith Wedding and Marriage Blessings
Part V Contemplative Meditations
51 32. Benefits of Contemplation 53 33. Meditation's Role in Experiencing our Soul 55 34. Meditation to Harmonize the Process of Action Reaction 57 35. Contemplation and Meditation 59 36. Comparison of Contemplative Meditation and Prayer 61 37. Benefits of Taking Time for Reflection during the Day 63 38. Communion with All 65 39. Everything Is Interconnected 67 40. Gaining Insight through Reflection 69 41. Stress Relief and Meditation
Part VI Meditations on Relationship Issues
72 42. Meditation's Role in Keeping Commitments 74 43. Tenderness Meditation 75 44. Meditation for Determining Ways to Happiness 77 45. Meditation for Rebuilding Lives 79 46. Meditation to Find Clarity and Peace 81 47. Courage in Relationships Meditation 83 48. Attachment and Conflict Issues Meditation 85 49. Meditation on Being Alone without Being Lonely 87 50. Meditation on Making Choices for a Heavenly Life 89 51. Meditation on our Soul 91 52. Our Sacred Body Meditation
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93 53. Harmony of Natural Rhythms Meditation 95 54. Timeline of Healing the Soul Meditation 97 55. Universal Values Meditation 98 56. Religion, Meditation, Spirituality in Family Life
Part VII - Holiday Prayers and Meditations
100 57. New Year's Resolution Meditation 101 58. Three Kings Meditation 102 59. Valentine's Day Heart Meditation 103 60. St. Patrick's Day Prayer 104 61. Easter Meditation 105 62. Easter Prayer 106 63. Mother's Day Blessing and Prayer 107 64. Memorial Day Prayer 108 65. Father's Day Prayer 109 66. Labor Day Walking Meditation 110 67. All Saints Day Prayer 111 68. Thanksgiving Prayer 112 69. Christmas Eve Prayer 113 70. Christmas Prayer
114 About the Author
5 Meditation Lessons for Teens and Adults Susan Kramer
Part I Basic Meditations
Photo credit Stan Schaap
6 Meditation Lessons for Teens and Adults Susan Kramer
Introduction
The meditations in this book are suitable for teens and adults. Whether at home, school, work or play, there is a way to fit one of these meditations into your day.
Meditation is the time that refreshes our mind and inspires our best. The minutes of meditation are a time to dip into the inner pool of calm and quiet, just as we find refreshment in a long cool drink after running around on a hot dusty day.
It is our mental refreshment and balance after being scattered here and there. And, meditation is a chance to commune with our inner voice, which we may call God or Spirit, or other uplifting word.
To find inner peace it is not necessary to speak the name of God in a specific language or religion. Many paths lead to the view at the top of the mountain. What is important is to keep a positive attitude and know that inner peace is a work in progress.
As we do more and more kind acts our inner mind becomes a reflection of peace, abides in inner peace.
Inner peace is a jewel that is worth preserving in your mind and heart at all costs. It is not worth it to use time and energy in pursuits that disturb your thoughts or life. Even if we have worldly pursuits we can meditate regularly and deeply to maintain an even keel.
Then, if an event threatens to rock our ship of life, we have the inner strength, the inner peace to bounce back fully, maybe even be strengthened by the experience.
To develop inner peace, take time for regular meditation. It is a way to maintain and regain balance and harmony; fortified to face what life brings.
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Create a peaceful setting for meditation
Every task begins with the first steps, and with meditation a first step is to give yourself an environment in which you have the best possible ability to meditate well.
We all have environments we find peaceful and that is the place to meditate. It could be a back yard, with grass and trees. It could be a bedroom, with curtains blowing in the breeze. It might be an office or study area, surrounded by books, or it may be along a stretch of water.
You can light candles or incense if you want, and the setting allows it, to help you with a feeling of serenity. Wear loose clothing, and sit on something comfortable. Turn off the phone's ringer. If it's noisy outside, put on some quiet, soothing music to blur out the outer sounds.
Now you are set to try out some of the meditations in this book; whatever you are drawn to.
Meditation A little vacation.
8 Meditation Lessons for Teens and Adults Susan Kramer
1. Basic Sitting Meditation
Instruction
Either sit straight on a chair, soles of feet on floor, or sit on a cushion on the floor with legs folded in comfortably. Fold hands in lap or rest them either palms up or palms down on the thighs. Close eyes.
Begin a pattern of even regular breathing without breath retention. An example is breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue for 2 minutes. Say the counts mentally until the pattern is established, then stop counting, but continue the rhythm throughout the meditation.
Reflection period
Pick a virtue and reflect upon its qualities. One way to dwell on a virtue is to mentally repeat it over and over, going deeper into its meaning with each repetition. Then spend some minutes thinking how to incorporate the virtue into your daily life. After the sitting meditation take time to write out your plans in a journal or diary.
Appreciation
Finish your sitting meditation with a thought or thoughts of appreciation for what is good in life. By keeping a meditation journal you have an opportunity to follow your spiritual practice over time. I keep my journal alongside my meditation altar, and every so often pick it up and read through to see if the issues in my past are getting resolved.
Developing spiritually through giving appreciation is a blessing and a very worthwhile goal of meditation practice.
To finish your meditation take a deep breath in, let it out, open your eyes, stretch out and continue on with your regular activities.
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Practical application
Sitting meditation is like going on an adventure within, while the body remains still and quiet. The mind will remain active; not with worldly business, but instead with uplifting thoughts to improve conscious contact with our soul and Creator or inner peace.
Progress in meditation develops over a period of time with regular practice. It is definitely a case of practice leads to inner and outer peace.
Along the way as the mind becomes enlightened with inner knowledge through meditation practice, practical solutions to dilemmas of the moment come to mind as helpful side effects. Though not the supreme goal of meditation, the practical helps give some impetus to continue meditation practice.
Meditation allows peace and relaxation right in the process. Joy increases. It is not saved up for the distant future, rather, as the mind turns to uplifting thoughts, joy and fullness enter the consciousness right along with a peaceful and still meditation session.
Uplifting thoughts bring on feelings of joy, and spread throughout the physical body as invigorating and uplifting energy. This is enough reason to keep to regular sitting meditation practice. To those devoted to growth in consciousness and practicing meditation, the final goal of a state of uplifting thoughts running through the mind, or a return to joyful thoughts at will is the just reward.
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2. Unwind While Sitting at Your Desk
Sitting at your desk and feeling stressed? Stop what you are doing, let your arms hang at your sides and wiggle them around a few times to get the circulation going, or rest them on your thighs and close your eyes.
Beginning at your feet and working up to your face alternately tighten and relax your muscles.
Allow yourself to stay in this relaxed state while you begin to breathe in and out evenly such as this: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts; and continue. Remain silent and still for a minute.
Now, stop counting breaths but keep up the even rhythmic breathing, and visualize yourself in a safe and nourishing place in your life; perhaps a happy event from your childhood. You are there again and enjoying yourself. Remembering.
After a few minutes come back to the present moment. Stretch out, relaxed, renewed.
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3. Guided Relaxation Meditation
Pick a warm location where you will not be disturbed. Lie on your back on a bed, a piece of carpet on the floor, on a blanket on the lawn, or on a warm sandy beach. Rest your arms near your sides; legs relaxed and slightly apart. Close your eyes. You may want a light cover over your body for more warmth, as the body cools down upon relaxing.
Close your eyes; imagine sinking lower and lower into the surface. Enjoy the relaxed feeling in your body that is lying so limply; begin to feel comfortable all over. Breathe in and out easily and evenly. No breath retention.
Example of the rhythm: Breathe in 1 count; Breathe out 1 count; Breathe in 1 count; Continue ...
While lying so still and relaxed begin to listen to the sound of your breathing. If you are very relaxed you may begin to hear the inner vibration, seemingly located under the crown of your head. If you hear this hum or sound, which is like gently rushing water, begin listening to it, rather than listening to your breathing.
Listening to your breathing, or to the inner vibration, calms, centers, relaxes the body-mind. A centered body-mind becomes a creative tool in all aspects of living, including practical living concerns and working out problems, beginning right during the meditation time.
After some time, begin to come back to your everyday self by taking a deep breath, opening your eyes, stretching out your arms and legs. Keep this relaxation meditation as a handy tool for whenever you have a few minutes to yourself and need a break, or just some rest. Practiced at bedtime, relaxation meditation closes the day on a positive note.
Easy breathing, relaxing time Keeps us feeling fine.
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4. Relaxation Meditation Before Sleep
Here is a meditation I use before sleep to reflect on the day's events. It is my time to clarify my thoughts; reviewing if I'm on-track with my goals.
Time: 2 to 10 minutes or more.
Preparation: Sit up straight in a quiet place, hands folded in lap, or if you can stay awake, lie on your back in a deep relaxation pose. Close your eyes.
Begin by breathing easily and evenly: breathe in 1 count; breathe out 1 count. Continue until you feel calm and relaxed.
Now, start thinking about the day's events. Take a mental inventory of what transpired and how you reacted to events and people.
Ask yourself if you could have done things differently to create win-win situations. Make resolves for the future based on your insights.
Plan what you wish to accomplish the next day, and also, think how you can accomplish your ideas most ethically.
Make a habit of concluding your meditation and reflection with several thoughts of appreciation for the people and things in your life; it's an uplifting practice. Take a deep breath in and slowly let it out before going to sleep.
Reflection time To clarify mind.
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5. Walking Meditation for Problem Solving
When there is a chance for a 10 minute walk, here is a meditation for problem solving I find useful. Even circling a large parking lot when no chance to go into the country is an opportunity.
Set out on a familiar pathway, let arms swing at your sides in opposition to legs: when left foot steps forward, right arm swings forward.
By walking a familiar path, there is more opportunity for concentrating attention while traveling the upcoming guided inner journey.
Begin by mentally counting the in-breath as 1, 2, and the out-breath as 3, 4. When the pattern of breathing is established, let go of counting but keep the rhythm.
As the body warms, regular breathing settles into its automatic pattern; thoughts begin to clear.
On the imaginary pathway of mind, just up ahead is a long strand of beach with a sunrise bursting upon the horizon.
Walk along toward the sunrise in your mind, feeling a rise in energy and spirits in the growing warmth of sun. Let sunlight dispel any gloomy thoughts by replacing them with caring thoughts for another.
If a problem comes to mind, form it into a question that asks for action.
Example: A school friend or co-worker is getting on your nerves. Form the question "How can I get along with … better?"
Moving on, absorb the warmth of sunlight while noticing possibilities coming to mind for solving the problem. Next, make the mental decision to go with the solution that brings a positive result for all.
Because of making the decision to act in a positive way, enjoy the feelings of increased energy in body, emotions and mental alertness, along with the satisfaction that comes with discovering a win-win solution. 14 Meditation Lessons for Teens and Adults Susan Kramer
As time for the walk comes to an end, mentally sit on a convenient boulder and view the sun-lit horizon; know that by making inward journeys as this, problems can be sorted out, leading to solutions for the common good.
Finally, coming back in mind to the familiar pathway and concluding the walk, take a deep breath; refreshed, energized for constructive action.
Walkin' along Refreshed in mind Solutions arise Feelin' fine.
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6. Walking Meditation to Unwind
When you’re feeling stressed, taking a short walk may provide just the change of scene you may need to re-energize and gain a new perspective.
Take a deep breath and stretch out to begin. As you walk along let your arms swing in opposition to your legs. That means when your right foot steps forward, your left arm swings forward, and when your left foot steps forward your right arm swings forward.
Once you are walking begin a rhythmic pattern of even breathing such as this: 2 steps breathe in; 2 steps breathe out; 2 steps breathe in; 2 steps breathe out and continue.
If you enjoy singing, bellow out a tune. Singing lifts the spirit and is something to think about other than problems.
The combination of rhythmic breathing, walking with arms and legs in opposition, and singing is energizing, and gives some minutes of freedom from stress.
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7. Instant Meditation
Have you ever suddenly felt stressed? Has a teacher's question put you on the spot? Have you looked at test questions and drawn a blank? If at work, has a boss or client put you on the spot?
Here is a very short meditation to help out in those stressful moments, so you can feel relaxed and calm again.
Do some regular breathing like this: Breathe in counts 1, 2; breathe out counts 3, 4; breathe in counts 1, 2; breathe out counts 3, 4; and continue on in this even breathing pattern.
Just a few moments of even breathing gives you a chance to relax and get back in control of the situation.
Especially with a test, or giving a report to important clients, taking half a minute or more just to concentrate on breathing evenly stops those racing thoughts of "Oh no, I've forgotten everything!"
Taking this short time out for counted breathing calms both your body and mind. It is a short but sweet way to gain control on a moment's notice.
When you don't have time for a longer sitting or walking meditation during the day, you can still use this brief 'meditation on the breath' to get going on a positive track again.
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8. Circle Dancing: Meditation and Prayer in Motion
Circle dancing can be enjoyed as an uplifting group experience in its own right, or as part of meditation and prayer celebrations. It is a way to experience a fuller spiritual connection with others in the deeper meaning of the event being celebrated. Music, rhythm instruments or singing are all appropriate accompaniments.
I have choreographed these circle dances (the main instruction with variations) so the action changes every 16 counts. The number of counts can be adapted to the music or song used, to coincide with the end of a phrase. No dance or musical training is necessary; loose clothing is best and shoes are okay.
To begin, participants stand shoulder to shoulder, about 2 feet (60cm) apart, facing center, in a large circle.
A. All join hands; right hand up to receive the group energy, left hand down to pass it on. Counts 1, 2, swing arms up in front. Counts 3, 4, swing arms back down and slightly back. Repeat this sequence for counts 5 to 16. When arms swing forward look up, and look down as arms come down. While facing in and rocking arms up and back it is easier to balance if one foot is placed about one step in front of the other.
B. Still holding hands turn to the right slightly so all are facing someone’s back and move in a counterclockwise circle for 16 counts. Step first on the right foot and bend just the right knee every time for accent.
C. Repeat B. except turn left to face the back of your neighbor and move the 16 counts in a clockwise direction leading with the left foot and the left leg doing the knee bend for accent.
D. Repeat A.
Repeat the sequences as often as desired to fit the music or song. A nice ending is to stay in the circle, facing in, still holding hands for a few moments while enjoying the after-tones and group communion.
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Variations
E. As a substitute for A. Hold hands and raise arms while walking forward to the center 4 counts; still holding hands and lowering arms walk backward 4 counts. Repeat sequence to equal 16 counts.
F. As a substitute for B. continue to face center, holding hands, while moving to the right in a counterclockwise direction. Count 1. right foot steps or slides to right side with a bent knee. Count 2. left foot takes a step or slides to meet it and both legs straighten. Continue in this way for the remainder of the 16 counts.
G. As a substitute for C. continue to face center, holding hands, while moving to the left in a clockwise direction. Count 1. left foot steps or slides to left side with a bent knee. Count 2. right foot takes a step or slides to meet it and both legs straighten. Continue in this way for the remainder of the 16 counts.
The song “Let There Be Peace on Earth and Let It Begin With Me” by Sy Miller and Bill Jackson works well with the circle dance.
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9. More About Moving Meditation
Moving meditations, such as walking, running, swimming, biking or any repetitive rhythmic movement can become a regular personal meditation practice. Getting outside and moving in the fresh air is revitalizing; energizing.
Also, the change of scene provides a distraction; time away from a sticky situation or problem. Sometimes a short breathing space is all that is needed to gain another perspective.
Preparation: Begin by breathing in and out in an even and equally spaced pattern. Listen to your breaths if it is quiet, but most importantly, breathe in and out evenly. Example: Breathe in 1 count; breathe out 1 count; continue.
Now, begin walking, hop on your bike, or do another rhythmic exercise for at least 5 minutes. While exercising, enjoy the scenery; relax your mind from what you have been doing or thinking. When you are ready to stop, take time to stretch and take a deep breath in and slowly let it out.
I have found that moving and breathing rhythmically energizes me; brings my body, mind and emotions into a greater feeling of balance, which I feel as harmony with people, surroundings and what I am doing in life.
Walking is perhaps the most convenient moving meditation. Swing your arms back and forth in opposition. When you step forward with your right foot, swing your left arm forward, and vice versa. If you watch runners, you'll see them using their arms and legs this way.
If you are feeling angry, upset or anxious and can't go outside for a walk, just begin breathing in and out evenly, while walking around the room.
Moving meditations Back to balance bringing By rhythmically paced Activities and breathing.
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10. Music Meditation
Music transports me to a place where I feel emotion without having to 'think' new thoughts. It gives my critical and planning faculties a rest; energizes and inspires; uplifts when I'm feeling out of sorts. It is a practical meditation.
Time: The length of a selection of music. My personal choice for a music meditation is light classic, but whatever works for you is great.
To begin: Recline in a chair or lie flat on your back for the duration of the music and let go trying to support your body by letting it go limp.
During the whole length of meditation time listen to and feel the tones, dynamics and rhythms of the selection.
Benefits of music meditation
It breaks the cycle of thought enough to allow our natural energy to flow freely again; your body feels warmer; energized. It takes your mind away from redundant or negative thinking.
Even listening to one piece of uplifting music regulates breathing when it is ragged from feeling agitated. I sometimes discover, when agitated, that I've even temporarily stopped breathing, and my body has tensed up in one position.
Music meditation relaxes the body, regulates the breathing, and seems to calm and uplift thinking. And, as these are worthy rewards, aren't a few minutes worth enjoying.
Uplifted by music In body, mind, spirit.
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Part II Universal Meditations
Susan Kramer playing the harmonium for kirtan; photo credit Stan Schaap
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11. Yoga Meditation
Preparation: Have a space reserved for your meditation. A corner of your room with a screen in front is fine. On the floor place a folded blanket or cushion to sit on facing a small low table with a candle and flowers. Have a small book of devotions or inspirations on the table to read before meditating.
To begin: Wash and put on clean comfortable clothing. Light the candle on your meditation table. Sit with back and head erect, legs folded in, hands clasped and resting in lap, eyes closed. Alternately, keep eyes rested but not quite closed and look at the candle flame. If you wish, chant OM 3 times.
Begin breathing in and out evenly without any breath retention. Example: breathe in 1 count; breathe out 1 count; breathe in 1 count and continue.
While breathing evenly, listen to the sound of your breathing. This is for concentration, to help the mind wander less.
If you are very quiet and concentrated you may begin to hear the inner vibration, seemingly generated under the crown of your skull. If you hear this hum like a gently rushing sound of water, begin listening to the vibration rather than to your even in and out breathing.
Listening to your even breathing, or to the inner vibration, calms and centers the body-mind. A centered body-mind becomes a creative tool in all aspects of living. Sit for 5 minutes at first and increase the time of your meditation session gradually.
Any time of day is good for meditating, but just before retiring gives you a chance to unwind from the day and spend some moments in reflection on the day's events and plans for the morrow.
Conclude your meditation with a prayer for family, friends and world peace. Take a final deep breath, stand and stretch.
Peace attained Peace regained.
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12. Mandala or Yantra Meditation
A mandala is a universal symbol, and a yantra is a cosmically inspired geometric design.
By spending time gazing upon them we are drawn within to greater realizations of esoteric qualities such as beauty, truth, peace, joy.
I find pictures of blooming flowers inspiring, but use the mandala or yantra that attracts you.
To begin your meditation select a quiet time and sit with a straight back on a cushion on the floor in front of a low table, with a lighted candle and incense if you desire.
Alternately, sit in a chair and place your candle and incense on a regular table. Either way, have your mandala or yantra in front of you at eye level, on the table or behind it on the wall.
Fold your hands in your lap or place them palms up on your thighs. Begin with a prayer, uplifting verse or peace chant. Next, for the reflective portion of your meditation just sit quietly, eyes open, gazing at the mandala or yantra. Maintain this quiet time for as long as you like; allow yourself to enjoy the experience.
Now, close your eyes and conclude your meditation with thoughts, affirmations or prayers for personal and world peace.
Meditating repeatedly Produces ever longer stretches Of peace and joy.
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13. Kirtan or Chanting Meditation
Kirtan, chanting sound syllables, is an active meditation that may precede a period of silence.
It is often in Sanskrit, but may be in any language.
Kirtan can be practiced alone or in a group for personal and world peace. Chanting the mantra sounds of kirtan elicits a feeling of well-being, calmness and harmony. Kirtan accompaniment includes the harmonium, rhythm instruments, others, or just voices.
To prepare for your kirtan meditation, dress comfortably. Sit on a pillow or mat, or on a chair in a circle, if it is a group session. If the kirtan is in Sanskrit, begin by chanting 3 OMs and saying a prayer for peace.
Kirtan can be done responsively, i.e. the leader sings a line and the others echo it. Or, the leader or a choir may chant and others listen meditatively.
If chanting is responsive, there may come a time for being still; listening to the subtle vibration still sounding, or meditating on thoughts of world peace for at least 5 minutes. During the silent portion sit with a straight back, eyes closed and hands in lap.
The session could be concluded with positive affirmations or prayers for world peace. A universal peace chant in Sanskrit that I enjoy is Om Shanti, Om Shanti, Om Shanti, Om.
In stillness following kirtan With a receptive open heart What the mind cannot reason Lives in the spiritual heart As expansive love and care For people everywhere.
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14. Tratak or Meditation on Light
Tratak, also called candle gazing, is a method of concentrating on a point of light, serving as a visual reminder to use lighthearted attitudes in living.
To begin: In your meditation place, sit up straight facing a low table and light a candle. Fold your hands in your lap.
Take some moments to just look at the flame, letting your eyes almost shut. Begin to feel the warmth of light emanating from the candle flame. It can be a reminder that even a little kindness, from lighthearted actions, makes another's day warmer and brighter.
If you do close your eyes you will probably see the reverse color of the candle flame in your vision. Focus on that for a minute or as long as you can.
Now, begin to breathe evenly: breathe in counts 1, 2; breathe out counts 3, 4; breathe in counts 5, 6, and go on for another minute. Let go of counting but continue to breathe evenly.
Reflect on how you could add one form of lighthearted activity to your life, such as showing patience; being kind; allowing others to express themselves without interruption; doing a volunteer activity; helping a person in need.
Finish your meditation with a prayer or affirmations of well wishes for family, friends, community and world peace.
Take a deep breath, stand and stretch.
Lightened attitudes, actions Cause happy reactions.
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15. Mantra or OM Meditation
A mantra is a syllable or group of syllables, sound vibrations, that clear the mind of debris, much as sound vibrations clean jewelry. When first practicing, the mantra can be spoken, and as we concentrate we can begin mental repetition.
As with all meditation practices the practice itself is not the goal; the goal is a calm mind and relaxed body, so that harmonious thoughts more easily come to mind followed by their product of kind and caring actions.
Mantra meditation is easily practiced anywhere, as when repeated mentally, no one can see what we are doing. It is one method for regaining and maintaining peace during stressful times. When we are feeling stress, a few moments of mantra meditation can clear away the dust obstructing the view of a good resolution. And, upon lying down for sleep, mantra repetition can calm the mind, letting the body relax.
When our mind is calm and clear we make the best decisions for all concerned. Peace and harmony in our own life influences others' feelings of peace and harmony. Our positive and kind words and actions bless ourselves, because we feel good in the process of positive thoughts and acts, and the recipients of our goodness benefit by our actions and examples.
I recommend that a mantra be chosen in accordance with one's own tradition, so that a feeling of comfort is most easily experienced by the beginner. If there is no religious preference then the sound vibration 'OM' is a universally recognized mantra.
If using 'OM' draw the sound out like this: oooooommmmmmmmmmm with emphasis being on the last part.
To use in conjunction with breathing take an in breath, and then on the out breath repeat 'OM' remembering to draw out the ending.
My own upbringing was in the Catholic religion, and as a young child, from about the age of 9, I said the rosary every night. The repetition of the 'Hail Mary' prayer was my mantra. 27 Meditation Lessons for Teens and Adults Susan Kramer
As an adult I was inspired by the ecumenical teachings of Paramahansa Yogananda, and in a dream he gave me the mantra 'Father Reveal'.
Later, upon initiation with Sri Swami Satchidananda, I was given a Sanskrit mantra having the same syllables as the mantra in my dream with Sri Yogananda.
I share this to impress that your own intuition of the word or phrase to use in mantra meditation is that with which you feel close and comfortable.
Mantra meditation Making harmony and peace Within reach.
28 Meditation Lessons for Teens and Adults Susan Kramer
16. Kundalini Meditation
Kundalini: energy that sustains efforts of our free will; aroused for use by holding positive attitudes and used when loving thoughts take form as caring actions.
It is the free-flowing energy sustaining and maintaining every cell and self in creation; the Self in creation.
Meditation arouses kundalini, because when we sit still our automatic bodily functions rest in a minimal rhythm, conversely, our mind is energized more fully to dwell on loving thoughts. Loving thoughts, in turn, generate even more energy.
An important point is that positive attitudes and their subsequent positive thoughts naturally draw in an increase of kundalini which provides joyful energy for their offspring of caring actions.
Kundalini develops our capacity to love by giving us more energy for caring actions. And, it is in the process of our caring and kind actions that we come to align with and know our Source more fully.
Our experience of life multiplies in joy the more we are kind and caring.
As a snowball expands in breadth by rolling along, we expand in our capacity to hold and experience joy by rolling harmoniously along through life being kind and caring.
To begin meditation: Sit on floor on a cushion with legs crossed, or sit on a chair, spine straight, head erect, eyes closed, hands folded in lap.
Breathe evenly in and out like this: Breathe in counts 1, 2 Breathe out counts 3, 4 Breathe in counts 1, 2 Breathe out counts 3, 4
Continue this pattern for at least a minute to begin; do not use any breath retention.
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While breathing evenly in and out think lovingly about at least one person. Loving thoughts balance and harmonize body-mind, allowing the most kundalini to flow to us from the unseen Source by the unseen Force.
Kundalini aroused by loving thoughts and the body energized from the stillness of meditation is available to be used when we conclude our meditation.
May I harmonize my life with the kundalini Free-flowing energy readily available From our Source-Resource.
Initiated and awakened more fully In body-mind stillness Of loving meditation.
Joyful energy multiplied over and over By loving attitudes, thoughts And their offspring of caring actions.
30 Meditation Lessons for Teens and Adults Susan Kramer
17. Healing Meditation
The energizing effects of meditation, laughter and prayer harmonize every aspect of our being: body, mind, heart, soul, spirit.
Following are these 3 holistic methods of healing ourselves, and by multiplication, our worldwide family.
Preparation: Recline in a chair, hands resting in your lap, or lie on your back in a deep relaxation pose, arms down and slightly away from your sides, legs slightly apart. Close your eyes.
Begin even and regular breathing: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue this pattern throughout the meditation.
Now visualize yourself walking along a warm stretch of beach next to a peaceful tropical ocean. The sun is shining bright over the ocean halfway up toward the noon zenith. As you walk along, feel the warm squishy sand massaging the soles of your feet. Your arms are swinging at your sides: as your left foot steps forward, your right arm swings forward and vice versa.
You are walking into a mild wind that caresses your face, neck, torso and arms. Looking toward the horizon on the far stretch of beach you see a few friends calling you to join them.
You feel warmth in your body and happy anticipation in your thoughts. As you reach your friends, all embrace in a group hug, glad to feel the warmth and comfort of each other's love. You all sit in a large circle sharing stories, everyone taking turns, each feeling valued and loved. All one of the parts and part of the One.
Now, once again notice the regular patterns of your breathing, like waves lapping in and out at the shore. Come back to your everyday self, open your eyes, stretch out, refreshed, renewed.
You could record this guided meditation in your own voice for later listening while relaxing.
31 Meditation Lessons for Teens and Adults Susan Kramer
18. Giving and Receiving Comfort through Meditation
When loved ones are sick, we may sometimes feel powerless to help, and sad ourselves.
You can give and receive calming spiritual comfort while quietly sitting with the person, or even from a distance, through this silent meditative practice:
Sitting in a chair, fold your hands and close your eyes. Quietly begin regular even breathing. For example: breathe in one count; breathe out one count; breathe in one count; continue.
After at least a minute of even breathing let your attention turn to your Higher Power. Ask that your loved one be spiritually and bodily comforted. Ask for their peace of mind.
Ask for your own peace of mind and comfort to be able to accept the course of their illness with grace and fortitude.
The simple requests of asking for comfort, for the one sick and for ourselves, give peace of mind, and when we feel peaceful our body relaxes; we feel less tense.
During the years my children were growing up, and fell sick, I would sit with them in a peaceful and calm manner, and they would finally relax and nap.
Giving comfort; receiving comfort By finding peace and relaxation first In ourselves.
32 Meditation Lessons for Teens and Adults Susan Kramer
19. Forgiveness Guided Meditation
Forgiveness does not mean forgetting. Instead, it replaces negative feelings brought up by remembering a hurt, with positive feelings of healing and well- wishes.
Preparation: Lie on your back on a comfortable surface in a warm place; cover yourself with a light blanket if desired. Let your arms rest at your sides, near, but not touching your body; feet resting about a foot apart. Close your eyes. Begin breathing evenly in and out: breathe in 2 counts; breathe out 2 counts; continue. Do not hold your breath.
After a minute or more of even breathing begin thinking about a situation where you have been hurt. Stay with the thoughts a few moments while you are lying there, comfortable and safe.
Now mentally say something like: "I forgive you (the person who caused the hurt) for what you did. I send you healing light that you will choose to act in a positive way in the future. What you did to me was wrong; I'm not saying it was okay. I am saying that I choose to think positive thoughts of healing and love toward you now, rather than dwell on negative thoughts of blame and anger."
Next, rest easy for a few moments to balance any fragments of upset, brought up in your body-mind, from thinking about an old hurt. After a few minutes resting and breathing evenly, either sleep or take a deep breath in and out, stretch and get up; energized.
Forgiveness does not undo the hurt It lightens your body-mind burden.
33 Meditation Lessons for Teens and Adults Susan Kramer
20. Meditation on the Source of Creation
To create an enjoyable diner, we decide what will taste good, then buy, prepare and eat.
In order for the dinner to be ready, we use our creative mind to visualize the finished product. Then, using our logical mind we plan how to get the vision into solid form. And finally, we physically eat our created vision.
To begin this meditation sit quietly and prepare by doing a few sets of even breathing exercises, such as breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue until you feel balanced and peaceful.
Then let your mind turn to reflect on these thoughts: On the universal scale we are seeing a vision that has been brought into physical form; a large sumptuous dinner of stellar objects, plants, animals, ourselves. All aspects interrelating through exchanges of energy to complement and sustain their physical existence.
All parts harmoniously compounded one upon the other in shapes and roles; parts of the whole, and as individuals, completeness in each of the parts.
We are curious about the nature of the Universal Creator that has brought into the physical realm harmonious, rhythmical, cyclical, growing, diversified, and intelligent forms of existence.
As noted above in the experience of dining, we first had a vision, then took the necessary steps to be able to physically eat. Following this logic, we see that our precisely planned and harmoniously functioning physical universe came about from a well thought out and implemented plan.
The Creator used methods we have yet to wholly understand, as our minds are part of what was created. But, we can come to experience our existence as an essential interlocking part of the harmony of the large universal home by living the way that easily functions within the natural rhythms and cycles of everyday life.
We do this by caring, sharing; loving all forms of creation.
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When we act in harmony within the creation we are closely aligning to the visionary mind of our Creator. And, as vision is as a root and closer to the Self than the ensuing physical manifestation, we are our very closest to experiencing our Creator when we live harmoniously.
To finish your meditation take a few minutes to record any new insights in your journal. Take a deep breath, slowly release it and go on with your day.
Experience Creator-Sustainer By sinking into harmony.
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Part III Peace Prayers and Meditations
Pastoral life, The Netherlands; photo credit Stan Schaap
36 Meditation Lessons for Teens and Adults Susan Kramer
21. Ecumenical and Interfaith Meditation
We are one world family seeking truth, beauty, harmony, world peace.
This meditation is for anyone, irrespective of religious faith; it is nourishing to the underlying spirit that unites us in humanity.
To begin: Sit on a cushion on the floor, legs folded, hands in lap or on legs, or sit in a chair with spine as straight as possible. Alternately lie on your back if you can stay awake.
Close your eyes. Breathe evenly in and out: counts 1, 2, breathe in; counts 3, 4, breathe out; counts 1, 2, breathe in and continue for about a minute.
Now, let go of counting but continue to breathe in an even in and out pattern.
Let your thoughts turn to a universal virtue such as love; caring love. Think about how you currently show caring love in your life. Reflect on how you feel when you give caring love. Perhaps your body feels both relaxed and energized and your mind peaceful. How could you give caring love to at least one other?
Say a few affirmations for personal and world peace such as
"I extend my personal peacefulness to everyone." "Personal peace is my aim, world peace we will gain." "My spirit of love nurtures my soul and our world."
Finish your meditation by taking a deep breath, opening your eyes and stretching.
37 Meditation Lessons for Teens and Adults Susan Kramer
22. Interfaith Meditation and Prayer Celebration or Service
This is an outline for a celebration for personal and world peace, including elements of meditation, prayer, reflection and music, that is especially appropriate for bringing in the New Year or other holidays.
The place and participants
1. A gathering room; in a park; at the beach.
2. Participants (not necessarily clergy) representing various faiths.
3. A group of friends, or a even a large family could be the main participants.
A central symbol of focus could be a candle that is placed at the center of a table at the front, lit before the ceremony. People come into the gathering place, pick up a copy of the program, and sit. A moderator presides at the side front to let everyone know who and what is coming next.
Some elements that could be included
1. The representatives of each faith enter from the back in a procession while uplifting music is played or sung, each holding an unlit candle, and one at a time approach the central lit candle. Then, each light their own candle, placing it in a holder next to the main candle.
2. Each representative remains standing in front of their candle facing the gathering. In turn, each offers a brief prayer or guided meditation from their tradition that is universal in nature; then they sit down.
3. The moderator announces a minute of silence for personal meditation and reflection.
4. Offerings of inspiring song or dance from each faith, or in honor of each faith, could be presented at the front.
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5. Each representative in turn comes forward, facing the gathering, and offers a short homily (time allotment preset) along universal lines, then returns to their seat.
6. The assembled gathering, led by the moderator, recite a universal prayer for peace. "St. Francis' Prayer for Peace" is one idea.
7. An uplifting song is sung by all as the representatives and then everyone present leave in a recessional.
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23. Interfaith Peace Prayer
A call to meditate for peace in every land:
Lord, we each and everyone See You shining as a sun.
Radiant bright You are our light Keep us sheltered in Thy sight.
In every culture, language, clime We feel Your presence in our time.
We look to You and in our way Call out our need and daily pray.
With peace our present beck and call Lord, keep us centered, one and all.
And as we try with all our might Keep us striving toward the light.
May Your peace spread through all lands So together we stand, hand in hand.
40 Meditation Lessons for Teens and Adults Susan Kramer
24. Practicing Peace Meditation
If there were no stresses in life, our natural peace would always shine through.
But, clouds of stressful situations float by; some pushed by gentle breezes with easily solvable solutions; some pushed along at hurricane force that take us for a rough ride before setting us down.
During all kinds of stress, one way to get back to your core of peace, to the place where decisions can be made for the best result is by spending time in reflection and meditation.
I'm called to practice everyday Peacefully act in every way.
Preparation: Sit straight and clasp your hands in your lap, or lie down on your back in a deep relaxation pose with arms slightly away from your body, and legs slightly apart. Close your eyes. You can even practice this meditation sitting at a desk at work or school.
Begin even breathing: count 1 breathe in; count 2 breathe out; count 3 breathe in; count 4 breathe out, and continue for 50 counts or another even number.
Now that you've regulated your breathing begin thinking thoughts of peace. Ask yourself what steps you need to take to lead a more peaceful life. After the meditation write down your ideas in a journal or notebook as a later reminder.
Next, visualize yourself relating peacefully in a situation that is stressful. Take some time to really get into the scenario. Again, when you are up again write out your thoughts and ideas for later referral.
To finish the meditation take a deep breath, exhale, stretch and enjoy the feeling of peace in your body and mind.
Personal Peace Multiplied Planetary Peace.
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25. World Peace Prayers and Affirmations
Affirmation: making an idea firm.
I am peaceful. I am acting for the best resolve. I am acting with brotherly and sisterly love.
Personal harmony Preserves personal peace.
When everyone's actions preserve their peace We will have attained world peace.
Personal peace maintained Planetary peace attained.
Individual transformation Worldwide reformation.
As we individually and communally Become more conscious Our world as a whole Will grow in consciousness.
Lord, clear my mind That your beam of light and love shining through me Reflects perfectly through the crystal of my soul. Till all that seems me becomes all that is Thee Till our whole world becomes a harmonious family.
Lord, protect us each and everyone Inspire us to peaceful be On this planet we call 'home' For all the world's our family.
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Part IV Transitions and Occasions
Canada geese in Des Plaines, Illinois; photo credit Susan Kramer
43 Meditation Lessons for Teens and Adults Susan Kramer
26. Guided Transition Meditation
Transitions are like traveling along unknown roads to unfamiliar destinations. Keeping some familiar habits helps the adjustment.
During transition, body, mind and emotions are tuned to a higher pitch, drawing on our reserves. To do what is unfamiliar takes more concentrated energy than repeating habitual actions.
We can draw in fresh energy to help us keep up with above normal need by increasing aerobic activity, such as by walking, biking, swimming, or jogging, and by replenishing our store of energy through deep relaxation and meditation. Here is a meditation I find helpful.
Preparation: Lie down on your back in a quiet and comfortable place. Let your legs be about a foot apart and your arms down at your sides but not touching your body. Close your eyes. Let your body go limp and heavy.
Begin even breathing. Count 1 breathe in; count 2 breathe out; count 3 breathe in; count 4 breathe out and continue to 50 counts, or another even number.
When your body feels relaxed notice that your mind calms down, making it easier to think how to adapt in changing circumstances. Spend some moments in these thoughts of change, remembering that even in a major transition some things stay the same, such as meals, school or work, daily routine.
To end the deep relaxation meditation either drift into sleep, or take a deep breath in and let it slowly out, stretch, and get up.
Like the hawk soaring on drafts in a canyon May we gracefully travel prevailing winds of change.
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27. Remembering Prayer
The service at the passing of a dear one is an opportunity to reflect and meditate on the importance of loving relationships:
Remembering
Golden days come and gone Cherished thoughts still linger on Family, friends, those we loved Alive in memories.
Life will guide us, help us learn Till we, our heavenly home return But golden times will ever stay Alive in memories.
From a little child we grew Till we realized, till we knew That those we love live ever on Alive in memories.
The clock of time has no hold When our hearts hold only gold For kindness, caring truly stay Alive in memories.
In looking back, the winding trail Holds for each a precious tale And when our sunset blazes bold We'll live on, in memories.
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28. Comfort Prayer for Strength in Loss
Make yourself as comfortable as possible, and quietly reflect on the message of these verses. May they give comfort and a start to the healing of your soul in its loss.
Comfort Prayer
Beloved Mother, Father, my All In this grieving Come to my soul.
Give me strength in my despair To remember my loved one's In your care.
That in your boundless spiritual home All will find That they are known.
And cherished in your radiant light That never dims Is always bright.
With love and nurturing always This comforting thought I hold today.
Beloved Mother, Father, my All In this grieving Soothe my soul.
And in the coming morning light May my world Seem once more bright.
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29. Christening or Baptism Prayer and Blessing
A meditative prayer and blessing for this special day with thoughts for the future.
Christening Blessing
Blessings be with you today And every day to come. Through caring acts May your life be lit with love.
Through kindness May contentment be your reward. With gentleness May you journey well.
With truth and beauty May you follow a path That wherever you go, whatever you do Says grace and joy abides with you!
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30. Communion Prayer and Meditation
This communion meditation and prayer is appropriate for those making their First Holy Communion and for nurturing a spiritual communion at any time.
Sitting comfortably, close your eyes. Let your thoughts go to the special place of beauty in your heart, where it is light and warm and always safe.
Begin breathing in and out evenly like this: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue for a minute.
After completing the counted breaths, notice how your mind and body are relaxing.
Hold fast to this experience, letting yourself go further within to the source of spiritual love and communion within your Heart of Hearts.
Finally, take a deep breath, open your eyes, enjoy refreshing peace and harmony.
Communion Prayer
Bring my spirit close to Yours Today and everyday. Keep me safe within Your Heart Is all I ask and pray.
Keep all people close to You This day and everyday. Keep all safe within Your Heart Is all I ask and pray.
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31. Two Interfaith Wedding and Marriage Blessings
May we meditate on these wedding and marriage prayers, and through sharing the blessings, receive the joy one and all, with those gathered today.
Blessing Coming Together
Beginning in this special way Coming together Our new shared life is born today. One on one.
By taking hands, blending hearts Caring and sharing Our work will be a sacred art. Enjoying the fun.
For life is what we make and mold Two lives aligning Our choices tell what we have told. Setting forth goals.
Each time we laugh we'll feel as one Two hearts in harmony Playing lightly, having fun. No matter what goes.
Creating harmony at home Or comes a knockin' Our peaceful life will soon be known. Shaking their ways.
A kind and caring couple we Together by choice Will strive by actions, always be. The rest of their days.
Giving from the very start Love, patience, time Our full shared heart.
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Part V Contemplative Meditations
"Ben" Chesapeake Bay Retriever, Fair Oaks on the Magothy; photo credit Maj. David H. Jenkins
50 Meditation Lessons for Teens and Adults Susan Kramer
32. Benefits of Contemplation
One of the greatest benefits of contemplative meditation is feeling our body, mind, spirit as a working unit. The increased perceptions help us see the best decision in each situation we confront in living.
Meditation helps awaken heart perceptions
We might think that a perception coming from our 'heart' would be mushy but it is just the opposite. It is a practical application of our spiritual nature that can be further awakened through meditation practice.
Looking at the opposite of a heart decision and calling it a 'head' decision is analytical and one dimensional; in fact it is straight line thinking and works well on paper in a math equation where variables do not exist.
But, just 'head' analysis does not work in relationships in the workplace or with family or friends since it is so one-dimensional. It does not take into consideration all the prevailing circumstances that go into making the best decision from all facts and circumstances combined.
Heart decisions are all encompassing because they include facts and the lessons learned from experience: body, mind, spirit. We say these are heart decisions because we feel the energy for making these decisions in our torso, the physical and emotional seat of our being while in our human form.
The energy for making the best decision is not centered in the top of our body, the head. The energy really is pumped all through us from the center of our body, our physical heart, energizing all of our body.
By analyzing data taken in through the receptors of all of our bodily senses we can know that we have reached the right decision by noting how we feel in our torso, in our physical heart or physical body. We should feel relaxed in our body instead of stressed in our body.
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Meditation practices help us get back in touch with the experience and practice of making full-body decisions. Through even and regular breathing in meditation we learn to really feel the workings of our body, we feel renewed and energized even if previously feeling listless or low in energy.
In summary, if we make decisions using all the available input and our body stays relaxed, then we are probably making a best decision. If, on the other hand, we feel uptight and stressed from a decision we have made, we may be only using our mathematical 'head' aspect, as in straight line thinking.
The bodily sensations of comfort in the heart region of our torso, added to peace of mind developed in meditation serve as monitors to let us know we are on track for the highest outcome in decision making.
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33. Meditation's Role in Experiencing our Soul
This idea assumes our soul is of unlimited dimension, and that at physical conception our soul centers its seat of consciousness in a 'bodily' disguise. We dress our soul, along with the mind it uses to assimilate and relate with, in the costume of a body, for the purpose of gaining more consciousness of ourselves.
Body and mind begin as elements of energy
Our body and mind are composed of elements that derive from energy. And science explains this energy as one force taking many dress codes over eternity. We might even say that energy lovingly reveals itself, because it manifests from harmonious interaction.
The bodily elements are composed from the earth, and at physical death go back to their elemental form. Unseen and undetected as yet by science, the elements composing the mind are of a finer nature in relation to the elements composing the physical, but they are still definable as energy.
Meditation's role
The soul can be realized by experiencing its nature transcending matter and energy, and this happens quite easily through the practice of meditation. In meditation the body becomes still. The still body helps by example to still thoughts running through the mind. The mind can be given one thought to concentrate on to still itself, such as an uplifting word or phrase. By this continued practice the body- mind is made aware of its permanent self or soul or individualized spirit.
Experiencing the soul in meditation
In meditation the soul observes a constant hum of energy at first observed in the head. By deduction we analyze and find it is not part of the mind, because the mind can have thoughts going on while the hum is still present in the background.
The property of this cosmic hum is one of constancy, always present in us in our every atom, in every atom in nature and every atom of the mind. This cosmic energy vibrates continually, upholding all creation. It is the ultimate revelation of 53 Meditation Lessons for Teens and Adults Susan Kramer love and science exploding in ultimate harmony as supreme energy. Enough energy to power every atom of existence.
Movement of life
Scientists can see that the movement within the atom is continuous, the fine form of the cosmic hum, cosmic energy, supporting atomic movement. In scripture this intelligent creative aspect of God, this cosmic hum, is known as 'The Holy Spirit', third person in the Trinity, the force creating and sustaining the manifest universe. (This is but one example of how parallel scientific and religious understandings can be.)
Who is listening to or observing this cosmic hum? The Soul. Our soul observes as if from a grandstand, watching the parade of events go by, untouched by thoughts and actions of the energetic-material world. We get so involved with the passing and changing events that we identify with each new 'float' as it goes by, and forget that at soul level we are but observers. In meditation we have the chance to sit back as observers and watch the parade go by, remaining peaceful, calmly balanced, fully awake.
In summary: Through meditation we have contact with our soul and come to feel our integral link with all souls. And through meditation we become aware of our life's purpose: growth in awareness of our everlasting home in joy, peace and never ending perfectly fulfilling love. We each then stand at the center of the universe; aware that we are a part of the grand interwoven Soul; an infinite body of bliss.
A body of bliss That is what we are. Through living meditation We become ever more aware of ourselves Our Soul; our Self as bliss.
54 Meditation Lessons for Teens and Adults Susan Kramer
34. Meditation to Harmonize the Process of Action Reaction
Meditation brings our body, mind, emotions and spirit into coordinated grace. In that way it becomes a useful tool when there is a need to harmonize one part of the equation that makes up our total being while we are humans.
Sometimes, when we express our opinions, they are not received as we expect. Others' reactions to our words and actions depend on their background, and their emotional, mental, and physical state of being at that moment.
Our own feelings are valid for us. We own them. And every other person owns and is entitled to their feelings, also.
If we get a reaction back that we do not expect, we need to slide over to another track of communication, or even forget about communicating with that person till another time.
We cannot expect to derive our happiness from the reaction of another person to us. Whether at work, play, home, or with family or friends, we are each responsible for acting so that we maintain our peace of mind and contentment without regard to another's feelings or reactions. This is where a meditation session becomes a valuable tool for harmonious daily living.
Some useful hints
1. Maintain or establish positive attitudes under all circumstances. This is so important, as how we view situations determines their outcome. Positive attitudes allow the positive ideas for a resolve to come to mind. Think back. All situations from the past had a resolve; therefore it follows that all current and future situations will have a resolve, also.
2. Meditate for guidance. The combination of supplication, meditation and reflection gives us all the answers we need for the application of the guidance received in our prayer time.
3. Treat everyone and everything in life as we would our own things. This keeps us striving to establish harmony at work, home and with friends. 55 Meditation Lessons for Teens and Adults Susan Kramer
4. Our body is our home base. Treat it with care and consideration, remembering that all we ingest becomes an integral part of us. Attitudes and thoughts, too, as stress is felt in our body as well as our mind.
In summary, detaching from other's reactions to us allows us to maintain our peace of mind and harmony, best able to resolve the steady stream of situations that come our way in life. And, our right actions reap the best reactions; outcomes.
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35. Contemplation and Meditation
When we think about something, we are contemplating what to do next, what would be best, what course to follow. Contemplation is a most useful skill to develop, as we usually make the wisest choices from forethought.
Before I go to sleep each night I spend some time as part of my meditation routine reviewing what happened that day, and how I wish to proceed on the issues for the next day.
Contemplation as part of meditation
Contemplation is a way to mentally houseclean from the day's activities, and prepares the space in thought for tomorrow's unseen situations. As part of meditation it clears issues before settling into quiet time.
We can also contemplate on qualities we wish to develop in ourselves. By assessing the pros and cons about a quality, we can determine if it will uplift our lives through making us a more conscious person while becoming aware of the greater plan for our life. We attain a more universal overview of life.
Contemplation serves as a clearinghouse
Contemplation serves as a clearinghouse in our mind. We bring out a situation for review, process it, and then pass it on into usefulness or discard it as unusable for us. Or maybe send it back into our memory storage to be brought forward at another time.
Contemplation also buys time to think over and digest new ideas that may come from outside sources, other people or the media. Contemplation gives us the time to allow a good solution to come to mind.
If we are in a hurry or pressured to make a decision quickly, we might not instantly come up with the most useful answer. But if we instead say "I'll think that over and let you know later," such as tomorrow or next week or whatever future date we choose, then our mind will have time to digest, mull over the situation, and come up with the most workable solution. 57 Meditation Lessons for Teens and Adults Susan Kramer
Keeping a journal is useful
As we contemplate we can take notes on ideas that come to mind. Writing down my ideas in my journal while contemplating helps me evaluate the best course to follow. I look over my notes and decide the pros and cons of each idea before making an important decision.
As we progress in upgrading our consciousness through sticking to the virtues and truths we have decided to follow, we will more quickly be able to make the best decision when called upon to decide spontaneously.
As we upgrade our consciousness Our conscious decisions Become spontaneously for the best. Time spent in contemplation Uses our mind optimally Stirs our thoughts and sifts out the dross Leaving us with just the right answer.
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36. Comparison of Contemplative Meditation and Prayer
Quiet time spent requesting heavenly aid is indeed a prayer, whether begun as a written verse or mantra that is repeated with sincerity, a spontaneous monologue, or aligning during meditation time with the Inner Stillness. What comes to mind is the beautiful message from scripture that God knows the longings and requests of our heart even before we make them; therefore, reverently sitting in contemplation or reflection and patiently waiting for insight is prayer.
Prayer is a choice to think and act reverently. One's life can be prayer in action when kindness and caring prevail.
Set prayers can precede a period of meditation, bringing reverent thoughts to mind. Or, the meditation can be wholly prayerful by beginning with reverent thoughts that stream in a supersonic wave ever deeper and deeper into the core of our heart landing in the ocean of bliss.
I've found that contemplative and reflective meditation is the prayer, when from the instant I sit I feel immersed in the rarified state of reverence, no prelude of 'written prayers' precedes the meditative prayer state. It is getting directly to the heart's core and asking for help, advice; the voice of wisdom to come forth.
A prayerful contemplative or reflective meditation
Sit up straight on a cushion on the floor, or on a chair in a quiet spot where you will not be disturbed. If you like, have a little altar or table arranged with inspiring objects such as a lit candle, quartz stone or other natural gemstones, incense burning, fresh flowers.
Fold your hands in your lap or place them palms up or palms down on your thighs.
Calm the mind and body by doing some even regular breathing without breath retention. For example, breathe in for 2 counts, and breathe out for 2 counts, and breathe in for 2 counts, and continue this pattern without actually saying or thinking the numbers.
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To make the rest of the meditation prayerful begin by asking your inner Source the way to be kind in mind all the time. (Being kind in attitude, thinking and acting is a method to be secure in happiness.)
Your entire prayerful reverent meditation should be contemplation and reflection on the qualities and methods of kindness, such as how to be kind, what the personal, family and worldwide benefits of kindness are.
Finish with a deep breath in and out and stretch out. Take a few minutes to write out new insights in a journal. I keep a journal and pencil next to my meditation altar. I also keep paper and pencil at bedside for nighttime inspirations.
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37. Benefits of Taking Time for Reflection during the Day
If we integrate insight gained during a few minutes of reflection before taking action, don't we get the job done more efficiently? This applies to wherever we are at the time: work, school, play, traveling or anywhere.
The flow of thoughts through our mind is never-ending. We have free will to dwell on thoughts as they arrive, or let go of them by replacing with thoughts of our choice such as positive affirmations, prayers, or other uplifting thoughts. So, if you are using an affirmation to replace a negative thought pattern, by all means do it.
For example, if you are concentrating on adding a column of figures you will probably be focused on that. Our mind dwells on what we are concentrated on in the moment. If you need to concentrate on a worldly matter, concentrate on it fully at that moment.
We need to regulate our time so that we meet worldly obligations, while simultaneously maintaining peace of mind.
If you know you will have a chance to reflect for several set periods during the day, you might then be able to concentrate on your workplace or school obligations of the moment more easily.
Some ways to reflect and meditate during the day include
1. Be kind and caring with each person, whether on the phone, email, or in person; meditation in action. 2. Prioritize tasks for the month, week and day; making a very broad outline with lots of between time for the unexpected. 3. Lie down in a deep relaxation meditation during part of the lunch hour. 4. Stand and stretch every couple of hours during the day. 5. Take a one minute mental break occasionally, by eating a piece of fruit or some nuts, while thinking about the taste of the food, and not the project or problem at hand; for your health and as a distraction, both.
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These few hints give you an idea of the different ways you can take time to reflect during the day, giving yourself just the break you may need from the problem at hand to find a best solution to issues.
Reflection need not take hours; a few minutes of quiet can give new and useful ideas time to surface in your conscious mind.
Taking a few short timeouts during the day For reflection on problem areas Cuts down on stress; uses time best.
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38. Communion with All
Caring and sharing my time and energy gives me joy; not later, but right in the process. I feel in communion with all.
When I think about caring for people I empathize with them in those moments. I feel as they are feeling and act for them as I would act for myself. At those times I don't feel separate from them at all.
As an example, think about something you want, then imagine yourself inside that object. The desire is then fulfilled. You and the object are one, in communion.
Since the Divine is within everything and everyone, perhaps I'm feeling joy, because I'm aligning in my small way as God does with all.
Here is a meditation practice to feel the joy of communion
Pick a quiet spot where you will be undisturbed and sit up straight on your cushion or chair. If you are facing your meditation table light a candle to remind yourself that the flame is an energy that feels warm while giving light.
Fold your hands in your lap or rest them palms up or palms down on your thighs. Close your eyes.
Begin even and regular breathing in a pattern such as counts 1, 2 breathe in; counts 3, 4 breathe out; counts 1, 2 breathe in and continue on feeling your body relax while your mind stays alert. After a minute, continue the breathing pattern, but stop the conscious counting.
Turn your thoughts to a situation in your life where you have been able to help out someone in real need. How did you feel while helping out? Did your problems seem to melt away for the time being?
Were you concentrating on the task at hand and 'being there' for someone? Did you feel increased energy to get done what was needed to help in the moment? Did you feel a spark of joy, a communion with the situation and those around you?
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If you answer yes to these questions you can again feel this joy and communion, where your own wants and desires slip away for the time being, by helping out our world family, one-to-one, in little acts of caring all during the day.
Finish your meditation by taking a deep breath, stretching out, and going on with the knowledge that the experiences of joy, communion, are open for you whenever you think kind and caring thoughts, and follow through with helpful actions.
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39. Everything Is Interconnected
We see variety in the world; different looking people and objects. But, going a little deeper within each form on the physical level, we find all are made up of atoms.
It is only the outer forms in the combinations of atoms into molecules into systems, into working forms, that we see as different looking, and may perceive as separate from ourselves.
On the finer and inner planes, what sustains one atom sustains all atoms, and that energy has different names depending on one's point of view.
This meditation is to reflect on how our lives are connected and interconnected while we have these seemingly separate bodies.
Choose a favorite place to meditate and sit up straight. Fold your hands in your lap or place them palms up or palms down on your thighs. Close your eyes.
Begin even regular breathing, such as breathe in 2 counts; breathe out 2 counts; breathe in 2 counts, and continue this even pattern without actually saying the counts. Continue this rhythm for about 2 minutes to relax and harmonize your body and mind.
In this physically relaxed but mentally alert state, visualize yourself walking down a busy street. People are milling about doing errands, shopping, going to work or school, visiting friends, and a myriad of other reasons for being there.
Appearing independent, all are upon closer investigation interconnected.
One may be the grocery shop owner that provides a place to buy food. Another may be a farmer growing that food; another may sew our clothing in a factory; another may be a school teacher; another a truck driver getting merchandise from here to there, and so on.
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What seems like many people doing different things, going different ways are really acts of serving others, and being served by others.
Materially, the forest trees give wood for furniture; the trees are fed by the sun and rain and soil they stand in; they may provide homes for birds and in turn the birds droppings may fertilize the soil surrounding the tree helping provide lush foliage.
The natural world is interconnected within itself and with people too.
Reflecting on these things, take some time to plan how you can use your time to better nurture people and the world, adding to world harmony and peace.
Take a deep breath, stretch and go forth with the cozy family feeling of being part of the larger world we call home.
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40. Gaining Insight through Reflection
Taking time to think over a situation on any level reveals there may be more options than what comes to mind at first thought.
This process of seeking out all the relevant facts before acting and planning leads to the most constructive result of our efforts. And add to that holding a positive attitude while thinking over options leads to what is best for the situation and all concerned.
Reflective meditation is an opportunity to get to the most positive resolve.
In the quiet of meditation the body stills and is one less interference to the mind's train of thought. Sitting or reclining quietly is a time to take an issue from its roughest outer edge, and gently pull off the coverings of irrelevant and unworkable solutions to reveal the pure nugget of truth, of wisdom underlying all.
As we quietly reflect we are playing out one scenario after another in our mind with most of our concentration. Trying to figure out a sticky situation while doing another activity would be harder and take longer than the concentrated time given in reflective meditation.
To practice reflective meditation
Sit in your meditation spot with a journal and pen at your side. Begin with some even regular breathing such as 2 counts to breathe in and 2 counts to breathe out; do not hold your breath in between. Keep up this rhythmic breathing throughout your period of reflection.
Think of an appreciation for the good you have in your life. This sets your mind on a positive track, which is a necessary ingredient to being able to reach the best possible answer. After all, positive thoughts lead to positive results. Negative thoughts do not lead down the path to a positive result. It is the action of karma, like for like, that can be observed in the world around us.
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Now on to the topic for reflection: sitting or lying still begin by considering the options that first come to mind. Take a moment to record them in your journal. Write out the pros and cons. It may take awhile for just the right answer to come to mind because as we go inward new options present themselves that weren't obvious at the beginning.
Gaining insight is a huge benefit of reflective meditation.
When you feel you've uncovered the resolve write it out in your journal for action as needed. To finish your meditation, take a deep breath, stretch out, stand and go on with your day.
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41. Stress Relief and Meditation
Reflective sitting and walking meditations can give relief from the debilitating effects of stress. We usually think of stress as a negative, and stress allowed to build up till we are overwhelmed at home, work or school takes us out of harmony.
If we learn to read the signs of stress in ourselves as it builds up, we can then take the steps to de-stress. Built up stress affects our body and mind. Medical science tells us stress can cause headaches, digestive problems, hypertension, heart disease, strokes, and the inability to perform even routine tasks effectively.
Our thinking may become illogical. When we are on overdrive we cut out the normal sequence of analyzing events as they are happening. We instead become reactionary. Recognizing these signs in ourselves, or by someone else telling us what they see happening to us, is the first step in de-stressing.
I help myself de-stress and recover my peace and harmony by taking a long walking meditation or sitting quietly in meditation.
Here are some points to ponder
1. Pinpoint the problem causing stress. 2. Write out the stressful situation, and then analyze which parts are stressful to deal with. 3. Write out and act on a plan of action that logically resolves the situation that led to being overwhelmed and overstressed.
This little sequence sometimes takes days or weeks to work through. The deeper the effects of stress, the longer it takes to make the changes that are necessary to become permanent. Concerted effort makes change effective over the long run.
But, feeling a little bit of stress gets us motivated to adapt and change. It is in feeling stress that we take action for change. The problem comes when we do not recognize or make the little changes as we go along. Stress then mounts and mounts, becoming insurmountable.
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When I feel a headache coming on, or lose my appetite, or feel lethargic, I know that something is affecting me stressfully. I then take that long walking meditation, thinking about all the possible situations in my life that could be causing me to feel overwhelmed. Headache, loss of appetite, and feeling lethargic are my early warning signals that it is time to take action for change.
In summary, stress relief is relieving ourselves of the conditions causing us to feel overwhelmed and out of control. And stress relief can be brought about through starting with the plan outlined above: 1. pinpointing the problem; 2. analyzing to determining a better course of action; 3. putting out the effort for change. Then, remembering at the early signs of stress to adapt to the changes needed to keep from becoming overwhelmed.
Stress can be our pal When feelings in our body and mind Let us know We need to make positive changes In our lives.
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Part VI Meditations on Relationship Issues
Adult finch and chick; photo credit Stan Schaap
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42. Meditation's Role in Keeping Commitments
In making a commitment we center our energy upon a specific and intend to follow through. Through commitment we develop will power, perseverance, and the courage to face difficulties.
Meditation helps us keep our commitments up to date be centering and keeping clear in our mind. When our thoughts are calm and centered it is easier to keep steady with commitments. Meditation is a fortification to keep to the plan we've decided is best for us.
Qualities developed in a commitment carry over into other aspects of daily living. It is not so important what the exact commitment is. What is beneficial is the strength we develop being true to something or someone.
As an example: While students, we choose our career goal, then make the commitment to spend the time and energy needed to reach the goal. We use our mind to devise a plan, then systematically follow it to graduation.
We decide to use a big allotment of energy to reach our goal, energy that could be used in more leisurely pursuits. We do this because we feel the goal is worthwhile for our future financial support and career satisfaction. We commit our energy till the goal is attained.
Relationships are similar. We water and fertilize the flower of our relationship every day to keep it growing and flourishing. As we feel the happiness we derive in the daily process of living, the commitment becomes 'full feeling'.
We each have a basic desire to be happy, to feel a sense of harmony within ourselves extending to others and nature. We make a big commitment by just living. We say that feeling peaceful and happy inside are worth any expenditure of energy.
Sometimes we aren't consciously aware that happiness is our underlying goal, but if we look back we see that everything we have done was done because we wanted to feel happy.
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The state of feeling content or happy is really the goal of any outward commitment. It's not a specific activity, job, or relationship that satisfies us.
What we really want is to feel happy. Therefore we commit ourselves to those activities we feel will make us happy
Daily meditation Inspires us To use our energy In Activities and pursuits That maintain personal peace.
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43. Tenderness Meditation
Gentle human touch, begun with mother and child, feels good and is nourishing for children, teens and adults throughout life. Tenderness in dealing mind to mind gets the same positive feedback.
To begin: Sit in a quiet location in a chair or on the floor on a cushion with your legs folded in. Light a candle and burn some incense if you like. When you are ready, fold your hands in your lap or rest them palms up or palms down on your thighs. Close your eyes. Begin even and regular breathing such as: breathe in count 1; breathe out count 2; breathe in count 1, and continue this pattern to bring peace to your body and mind.
Now, keep up the regular rhythm of your breathing and reflect on the following thoughts: When we see a situation that could stand some changing, we get a more receptive response if we first point out the good. At home, at work or at school, if we treat those around us with consideration we will likely get a response in kind.
When we lose our tempers it is easy to blame someone. Actually, we allow a situation to affect us negatively, and we then get angry within ourselves and explode emotionally outwardly. Realizing that events are temporary and that all problems have a resolve helps us to relax during the process of conflict, and be kinder to those involved with what we are going through.
Looking back, we see that every problem had an answer, and it follows that future problems will resolve equitably, too. In the meantime, life is more enjoyable if we are tender in our dealings with loved ones, friends, everyone. Tenderness is a baseline for spiritual living. Living a spiritual life means more than one hour of church a week. It involves moment to moment, day to day integration of insight into all aspects of living.
We live in the spirit by following our conscience in all our actions. Each of our words or deeds should hurt no one, not ourselves, either. All should benefit from our time on earth. Finish your meditation by taking a deep breath in and let it out, then record new insights in your journal for future review.
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44. Meditation for Determining Ways to Happiness
Survival needs are those sustaining our physical body, such as food, shelter and clothing. Desires arise in our mind for ego gratification, dressing primarily in forms of lust and greed. The premise being that we need to get something from outside of ourselves in order to satisfy our longing for unbroken happiness. But, relying on sources outside of ourselves for gratification is unreliable. The physical and mental worlds are always changing.
To begin: Find a quiet spot to sit and think about these ideas. Begin your contemplation by first establishing a pattern of even and regular breathing. This quiets the body and mind, which are tied to each other by breath.
Try breathing in 2 counts; breathing out 2 counts; breathing in 2 counts, and continue the pattern without actually saying or thinking the numbers.
Reflect on the following thoughts: Giving up on finding the source of happiness through worldly pursuits, we eventually analyze and try another avenue: exploration into the depths of our underlying supporting structure.
Happiness is present right now, experienced by relaxing body and mind and harmoniously interacting with people and surroundings, allowing us to remain relaxed and peaceful. We then retain our happiness even when people and things go from our life.
When we experience emotional, mental and physical upset we can allow these experiences to take their course, while remembering that they will pass and once again we will be able to return to and experience our state of balance and harmony.
The jewel to treasure is remembrance that happiness is always carried along with us, uncovered and coming to our awareness by relaxing body and mind, by harmoniously interacting with others and our environment.
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By maintaining bodily ease and interacting harmoniously we can satisfy our mind, experiencing happiness.
Finish your meditation by taking a deep breath in and letting it slowly out. Then take a few minutes to write in your journal any new insights that come to mind from your contemplation.
Journal writing is a valuable practice because it gives you a way to follow your spiritual development by periodically reviewing your progress in understanding how inner knowledge helps everyday living.
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45. Meditation for Rebuilding Lives
Our lives are like honeycombs with spaces to fill our time as we choose, most spaces filled with activities to maintain our body and lifestyle.
We also have spaces available for the interweaving of relationship, and as we relate one on one we weave our threads of separateness into a tapestry, which seems solid and permanent.
When a personal relationship disintegrates we feel pain as the cloth of our bonding is torn to shreds. It hurts to rip apart from the relationships we create.
To once again establish peace and harmony begin reweaving the torn threads into a more refined tapestry. Time spent in meditation reflecting on what brings personal peace is time well spent. Try the following meditation:
To begin: Choose a quiet place to sit and begin regulated breathing such as: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts, and continue this pattern until you feel calm and relaxed.
Now reflect on these thoughts and afterward record your insights in a journal for later review:
By upgrading self-centered feelings into caring, we relax and regain our sense of balance and harmony. Evolution is a natural building and tearing down process that makes space for refined and redesigned structures. A relationship fails to be a relationship when one or both can no longer grow within the current set of circumstances, conditions, and interactions.
It is okay to begin rebuilding with a different set of circumstances and another person. We again take up our threads and begin reweaving a new and more refined pattern into our relationship cloth. It is the natural evolution.
Eventually we create an intimate relationship out of mutual unconditional caring love steeped in harmony, withstanding external pressure and changes.
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It is a tapestry whose threads are as pure liquid silver, whose lightness and lovingness is eternal, and indestructible by mortal happenings. This kind of relationship is created when we live our life lovingly for the highest good of ourselves, and simultaneously for the highest good of the relationship.
The pain of disintegration is a fiery refining process. Consciously allowing, surrendering, and letting go of an unworkable relationship forms a bridge to a better life for both.
We create our reality as we choose based on past experience and insights. In one area or another we're in process of building up or tearing down. Pain is perceived when we feel we've lost, but in reality we're rearranging to fulfill our needs and desires, and learning to relate with unconditional love.
Finish your meditation by taking a deep breath in and slowly exhaling. Stretch out and write any new insights in your journal for action or later review.
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46. Meditation to Find Clarity and Peace
When we act from a space of inner clarity and peace, we most easily solve everyday problems in school, the workplace, and in relationships with family and friends.
When we produce a concise and informative report, or write a lesson plan that really works, or even make a list that organizes our shopping trip, we are instilling clarity in practical living.
What turns out as informative and clear on the daily practical level has its roots in harmony within. To develop harmony and clarity in our outer creations, requires peacefulness and stillness in our mind.
To begin: Sit quietly and calm your body and mind by doing some even and regular breathing such as: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts, and continue this pattern without actually saying the counts.
Now reflect on these aids for conjoining inner and outer harmony
1. Reflect on the possibilities that come to mind for solving problems or creating that needed report, lesson plan, or shopping list. 2. Maintain a clean and organized living and workspace. 3. Keep personal body and space clean. 4. Adopt positive attitudes, and when faced with conflict relax into the peace of the moment, so the best solution can most easily surface to your waking mind, and then act on it. 5. Moderation. Take adequate time to eat wholesome foods regularly, avoiding harmful substances; take time to exercise, even if this is just walking part way to work, school, or shopping; allow enough time to rest including a period of meditation or reflection, even if when lying down and upon first awakening. 6. Put kindness into action all through the day both with self and others. 7. Be non-judgmental, so that you, also, will not be judged. 8. Be appreciative to others for their kindness, and to our Divine Source for putting inspirations in our mind and hearts that allow us to love fully and unconditionally.
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At the conclusion of your meditation take a few minutes to write new insights in your journal for later review on your progress. Take a deep breath in and slowly let it out, stretch out and continue your day.
Creations visible From the Creative Source within Give expansion and richness To our daily pattern of living Allowing purpose to shine forth Knowledge of our link to Divinity Knowledge of our self in Self.
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47. Courage in Relationships Meditation
Remaining relaxed allows us to calmly confront an issue or person with whom we may disagree, or whom we feel may threaten our values.
Everyone and everything around us is truly an outside influence, but just an influence.
We have free will to choose our reaction to an action.
To begin your meditation: Sit in a quiet place where you will not be disturbed. Do some rounds of even, regular breathing like this: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts, and continue the pattern until you feel calm and relaxed.
Then reflect on these thoughts: We perceive an encounter with fear if we feel we will be influenced to give up our position or attitudes, or coerced into doing what feels uncomfortable to us. That need not happen.
Courage preserves our ideas and integrity. It is our birthright to live our own life. When we've grown to independence at approximately age 18, we have the right to make our own decisions; lead life as we choose.
Confront a conflict by first being aware of what your body feels like when you are enjoying an activity. You can almost feel the warmth circulating throughout, and you feel in control, master of your actions. Note this carefully now; remembering for later. Practice feeling this way several times by just bringing a happy thought to mind while in a safe setting.
The next time a potential conflict threatens, remember what your body felt like during your practice session and go into that relaxed space, feeling whole, complete, and safe in the house of your body and mind. No one can enter your house without your permission. If you feel uncomfortable with another's influence keep it outside your body and mind. Do not accept it for yourself.
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Concluding thoughts
Bravely, while feeling safe inside your body, you can most easily confront those issues holding you back from freely expressing yourself in the world.
To conclude your meditation take a deep cleansing breath and write out your insights in your journal for later review.
When we learn to be courageous Remaining strong in our convictions Knowing no one can influence us If we do not wish to be We expand most fully Experiencing our humanness with humanity.
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48. Attachment and Conflict Issues Meditation
Looking ahead to the results of a planned action helps us evaluate the best course to follow. If a decision needs to be made quickly, following our conscience keeps our body relaxed and our mind peaceful and free of stress.
Why feel attached or set to follow a specific course when a more easeful option becomes apparent? In the end what will best preserve our peace of mind is that resolve which feels most comfortable to us, benefiting everyone involved.
To begin: Choose a quiet place to sit and begin even and regular breathing such as 2 counts to breathe in, and 2 counts to breathe out. Keep up this even rhythm throughout your meditation without actually saying the counts.
In conflict, the best solution is not always the easiest way. We must have courage, summon up our energy by will power, and make affirmations to do what is best in each situation so that we can maintain peace of mind every day.
It helps to remember that we will be living with the results of our decisions.
When there is plenty of time to consider, write down all the options that come to mind. Make a pro and con list, then choose the course to follow. By looking at a problem as just an object we create a little distance.
This gives us the perspective of seeing that the problem is an issue to be resolved, and though we are involved, it is not part of our permanent being.
Issues come and go, but we remain the constant amidst change.
Sometimes we are so set in our mind on a certain track that we cannot disconnect ourselves and follow the better plan. By surrendering our attachment to our set ideas, our thinking expands and becomes open to considering other options. An ice cube is hard, frozen, but as it sits in water, it melts and blends into the whole glass of water.
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As we allow our hardened perspectives to loosen, we blend, harmonize, with the options that are most rhythmic with the natural flow, and easeful and peaceful with the whole of our life and our daily life in the world.
Equitable resolve is the result of clear thinking, in tune with the highest good; free from attachment to a certain outcome; free of conflict.
To finish your meditation take a deep breath and slowly exhale. Write out any new insights in your journal for contemplation at a later time and for future review.
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49. Meditation on Being Alone without Feeling Lonely
We can be alone in a room and not feel alone. When I am reading a good book I do not feel alone. When I am exercising or writing I do not feel alone.
The human species is social, we interact with each other in nearly every aspect of living. So, the desire to socialize comes up even if our personal activities are fulfilling to us.
Aloneness is felt when we have become dependent on someone or something outside of our own being to 'provide' personal happiness.
To begin: Sit up straight in a quiet place on a cushion on the floor or on a chair. Do a few rounds of even rhythmic breathing to settle the mind and body in harmony, then reflect on these thoughts:
Being alone, and also feeling lonely, comes when we have not yet discovered that our personal fulfillment comes right out of our depths, right from our depth of consciousness, from communion with our Source, Resource.
Contact with our Source-Resource is socializing with the Presence that is always with us as a listening ear, that warms and energizes us with feelings of harmony, spurring us on to be positive and productive in the world.
In contact with our Source we are never alone; The unseen presence our infinite and daily companion.
To develop consciousness of the Unseen Companion, listen to the soft wind within, developed in silent meditation and carried out into daily living. When we learn how to socialize with our Source, we will find that we always have a companion with us, that we are really never 'alone'.
Being alone without being lonely happens when we discover and nurture the Holy Presence within. Our fulfillment lies in taking the gifts of the Holy Spirit: warmth and energy, peace and contentment, into our social interactions.
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As we improve the quality of our character, we become more aware of our state of happiness, the state of happiness hidden from us till we consistently act for the best of each situation.
We may think that happiness is an acquisition, and therefore buy more and more things. Soon we observe that depending on the momentary high experienced in an acquisition is truly temporary, and that in order to stay happy all the time, we would have to acquire a never-ending stream of objects.
We also might think that another person gives us happiness by paying attention to us. Again, this would mean a person would have to be focusing on us all the time, in order for us to feel happiness all the time.
Neither by trying to acquire a stream of possessions, or by constantly expecting or trying to coerce a person to focus all their attention on us, do we experience a baseline of happiness.
We all want happiness, so where is it?
Happiness is the outcome of harmony. And, harmony is the outcome of living moment to moment in alignment with the highest good of the moment. When we live peacefully and usefully, we are living harmoniously and we feel happy.
So, happiness is with us all the time as a state of our own being, brought to the forefront in our lives when we are living harmoniously in the world. In this realization we can see that each of us has happiness ever available, from within ourselves, experienced when our attitudes, decisions and actions are in harmony with peacefulness and goodness.
At the end of your meditation take a deep breath in and out, and write any new thoughts in your journal for later review.
Happiness brought to the forefront of our lives When we improve the quality of our character Through acting harmlessly in the world By acting with care in the world.
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50. Meditation on Making Choices for a Heavenly Life
We create our future reality from the choices we make right now. And, at any moment we can improve our future by making choices for the greatest good.
As an adult, we are each in-charge of ourselves, and our choices are ever our own. Even if we delegate, rather than state our choice, the delegation becomes our choice.
Therefore, we are ever responsible for the outcome of our choices, and we are responsible for our actions. No other person or circumstance or thing makes choices for us that we have not agreed to.
Because we are responsible and in control of our moments, we have the power to create a heaven for ourselves while still on earth.
To begin the meditation: Sit up straight on a cushion on the floor or on a rug, or sit straight on a chair with the soles of your feet on the floor. Close your eyes, and do a minute of even and regular breathing, such as 2 counts to breathe in; 2 counts to breathe out; 2 counts to breathe in, and continue in this rhythm while you are contemplating the following:
The choice is for 'heaven' when we follow the prodding of our conscience, which we know we are doing when the thought leaves our body feeling relaxed and easeful.
The choice is for 'heaven' when we live a harmless life, free of abuse to our own body and others. The choice is for 'heaven' when we consider choices for the greater or lesser good, and go with what would cause the greater good.
The outcome of choices for the greater good allows us to experience our 'heavenly state' because our mind, being at peace, and our body, remaining relaxed, get to enjoy their natural state of harmony and balance. When we are peaceful and relaxed with our decisions and their subsequent actions, we feel heavenly.
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Being rich or being poor, any circumstance we may find ourselves born into is but a starting point for the future moments we can create for ourselves from this moment forward, by being good ourselves and acting for the greatest good in each ever-new situation in living.
Finish your meditation with a deep inhalation and exhalation and record any new insights in your journal for future reference.
Choices Always our own Heaven created in each ever-new moment By showing appreciation And acting for the greatest good Moment after moment after moment.
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51. Meditation on our Soul
Begin this meditation for reflection and contemplation by sitting in a quiet area. Fold your hands in your lap or rest them palms up or palms down on your thighs. Close your eyes and begin even and regular breathing, for example: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue this rhythmic pattern without actually thinking or saying the counts.
Now reflect on the following ideas
The guidance of our Individual Soul comes to us as the prodding of our conscience.
When we mentally ask for a resolve to a situation, the answer comes up in our mind via our conscience, letting us know what action is for the highest good. The choice is ours to follow or ignore.
How do we recognize the inner voice, our conscience?
Recognizing the voice of conscience is developed by holding a caring attitude, and acting for the highest good, repeatedly.
We know we are following our conscience by these signs
1. Our body feels relaxed with our decision. 2. Our mind is content and peaceful. 3. No one is negatively affected.
While we are in process of learning how to follow our conscience, we can rely on the dictates and moral guidelines laid out by religions and society. These outer rules guide us safely while we use a caring attitude and develop the strength of character to follow our own conscience consistently. The basic golden rule to treat others as we wish to be treated is easy to remember and reliable guidance while we are not yet steady in recognizing and following our personal conscience.
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As our conscience is our personal link with Divine Guidance, it is worth the effort to develop this intimate relationship that will always serve our highest experience of peace and happiness.
In acting for the highest good of which we are aware, we nourish our self-esteem. We continually feel more in control of our life knowing there is a best way to resolve any situation. As our self-assurance and self-esteem increase, we feel a growing sense of fulfillment and joy in living.
Finish your meditation by writing down new insights in your journal for periodic review in the future.
Joy in living is the goal Of each awakening human soul Attained by consistently following The voice of Inner Guidance Our conscience.
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52. Our Sacred Body Meditation
Our Sacred Body: our body when used in loving and caring; our body when housing feelings and thoughts of healing and prayer; our body when used for the highest purpose of the moment.
Visualize this, our arms join the side of our body at the level of our physical heart, symbolizing that it is through the practical application of heart feelings, caring feelings, that our tenderness is shown in the everyday world with family, friends, co-workers, community.
Our sacred body: Our body viewed in its wholeness of loving action, its Holiness.
To begin: Sit upright in your favorite meditation spot, hands folded in your lap and begin even regular breathing such as: breathe in one count; breathe out one count; breathe in one count and continue this pattern throughout the meditation without actually saying the numbers. Just maintain the rhythm. Now contemplate these thoughts:
All acts we perform, in thought, word, deed, emanate from our body. And reaching for our sacredness is the challenge and joy of the moment.
To help live in awareness of our sacred, therefore joyful body:
1. Maintain bodily hygiene with a clean diet, clean physical body and clothing, clean surroundings. 2. Hold helpful thoughts, and eliminate harmful thoughts toward others or self. Reading uplifting literature is helpful for inspiration. 3. Create a personal atmosphere of positive attitudes, which in turn produce their offspring of productive thoughts and actions. 4. Seep into the inner stillness of quietness regularly through the process of prayer, supplication, reflection, meditation, appreciation. 5. Reinforce personal sacredness by acting for the overall best resolve in each situation. 6. Act productively at school, work, or in community service.
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Finish you meditation with a deep inhalation and exhalation and write any new ideas that came to you in your journal for occasional review.
Our Sacred Body Our body in its fullness of love By thinking and acting with care.
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53. Harmony of Natural Rhythms Meditation
We observe the harmonious patterns of the natural universe as flowing, mixing, moving. But, as with the swirling of oil and water, all retain their individual characteristics.
Aligning personal rhythms with harmony, by following our conscience, keeps our inner peace intact. Cooperative interpersonal rhythms swirling into universal harmony develop universal consciousness.
The harmonious rhythms of music, pleasing to the ear, inspire us to dance, to move. And within every atom of every musical note, microscopic atoms dance around each other in continuous patterns, gracefully using space, place, and time as their dimensions of expression, just as we can in all of our daily interactions and activities.
To begin: Choose a quiet place to sit and begin even and regular breathing such as 2 counts to breathe in and 2 counts to breathe out. Keep up this even rhythm throughout your meditation.
After reflection on the following thoughts write out any new insights in your journal for contemplation at a later time and for future review.
Every day is a new beginning; a chance to disarm the day's stress into a beautiful outcome by adapting and acting on the highest good, allowing us to enjoy our time and be in a state of joy every day.
When we awaken each day we have the opportunity and choice to live in a way that we can enjoy, that will bring joy into our life, by acting for the highest good of each situation. By acting for the highest good we are assuring ourselves peace of mind and an energized body.
The circumstances we are in from day to day may be repetitive and similar, but our own attitude and actions make the day painful or joyful.
93 Meditation Lessons for Teens and Adults Susan Kramer
By our attitudes and actions we are in charge of the outcome of each situation. We do that by taking one little nugget of truth out of an uncomfortable situation, and then using it as a stepping stone for improving the day's unresolved or inharmonious conflicts.
By doing our part to be positive and constructive By doing our best We enjoy the rhythm of our native Natural peace and ease.
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54. Timeline of Healing the Soul Meditation
So, who is the one healed and who is the Healer?
As we close in on Reality, we see that the Healer and healed are joined; that our thoughts of love for others heal our soul, also, during the very process of caring.
This soul self-healing by the 'Self of All' happens when we are energized by joy. Joy felt in meditation. Joy felt in loving unconditionally. Joy felt in each moment of personal radiance.
To begin: Choose a quiet place to sit, fold your hands in your lap or place them palms up or palms down on your thighs, and begin even, regular breathing, such as 2 counts to breathe in and 2 counts to breathe out. Continue this rhythm throughout your meditation.
After meditation take some time to record in a journal insights that come to you for later review. I find this an especially useful practice in gauging my process.
Thoughts for contemplation: Healing is usually an ongoing process over what we experience as a time line.
And with each of us the time line is longer or shorter according to what we pack into each moment; that is according to the degree of love in attitude, thought, and action that we pack into each moment.
When we love all with the same unconditional love we feel for ourselves we experience soul healing.
It is only when burrs of judgement or self-centeredness are stuck to our personality that we are not fully healed. Pick off the burrs and our innate Healer shines and pours forth through every pore of our being. Impediments dissolve away.
Healing occurs when we love with full vibrancy, purging away remaining traces to experiencing Oneness with the Healer, Oneness with our Creator-Sustainer-Healer.
95 Meditation Lessons for Teens and Adults Susan Kramer
When riding down the road, the straighter the route, the quicker we reach our destination. It is the same in the healing process. When we set distractions in front of us that keep us from moving directly to our goal, it will take longer to be healed.
The choice for the direct route or the circuitous route to healing is ours.
Healing will occur as a part of our evolution, anyway. The benefit of taking a direct route rather than set delay tactics in front of us is that we get to be in natural joy sooner.
We can always put excuses in our pathway to healing, but if we are going to go for the gold anyway, why not let go of barriers and distractions right now?
Remember that essentially we are pure joy at our core.
Letting go to begin and stay with the healing process is a decision of setting aside non-productive choices we are making now, or have made in the past. Replacing non-productive with productive habits is conducive to regaining, maintaining health.
Letting go to the process of healing Is ongoing every moment of every day Till basking in our innate joy The joy of our birthright and destiny as humans. Healing is regaining wholeness Holiness lies in our wholeness.
96 Meditation Lessons for Teens and Adults Susan Kramer
55. Universal Values Meditation
Universal values are time tested, allowing easeful, peaceful, happy living within their guidelines. Perhaps the most basic and accepted being to treat others as we wish to be treated.
To begin this meditation sit quietly and prepare by doing a few sets of even breathing exercises, such as breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue until you feel balanced and peaceful.
Thoughts for reflection
When the foundation of our character is strong and stable we naturally act in ways reinforcing peace, ease, happiness. Block upon block of positive action for our own and others' highest good creates a large castle of a beautiful life, with spacious lawns to play upon, and sweet smelling gardens to lounge in for rejuvenation.
Traditional values are the strong floor we walk upon in every activity. They support our positive attitudes and actions. Underlying, they support but do not interfere with our choices. We still use free will every way, but when we are tired or not sure what to do, we can sit down and rest on a strong value knowing we are safe while deciding how to proceed.
Nurture traditional values, keep them in mind as a safety net while walking the tightrope of life's adventures.
For a refresher course on the content of traditional values consult any Holy Scripture. They provide a basis until we learn to listen to and follow the inner guidance of our conscience consistently.
Traditional values underlying our actions are a basis for growth in the world. Let us blossom as beautiful flowers by growing roots in these strong values.
Roots sunk in tried and true values Allow harmoniously flowing movement in the world.
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56. Religion, Meditation, Spirituality in Family Life
Visualize 10 people working together on a group project with the goal of creating a playground for the neighborhood children. Each neighbor has a different background and experiences life in their own way depending on the many events bringing them to the present moment.
Though each has different opinions on how to go about the construction, the common goal is a playground for the happiness of their community of kids. This story is an example of how our approach to Spirit may be based on past experience, but the common goal of permanent happiness is the same for all.
When a couple begin a relationship it may turn out that their religious backgrounds are not the same. But does that mean their spiritual experiences have been different? No.
Growing spiritually is the goal of religious practice
In a relationship where the partners have different religions there are still some spiritual practices they can share. Meditation and contemplation are spiritual practices that people of diverse backgrounds and many religions can do together in harmony, with the spiritual goal of the higher experiences such as joy, charity, peace, unconditional love.
Meditation is a bridge from unrest to the state of harmony in Spirit. It has a universal result from a variety of practices.
Meditation brings us to the spiritual goal of religious practice
Marriage and raising children is a combined effort; the partners have not led identical lives and choosing one religion to raise the children in is a practical basis to set them on the spiritual path. Will the kids follow in their parents' choice of religion for them for the long term? Look to your own life to see that we each practice what worked best to lead to the universal spiritual experiences. Isn't it in aligning with the higher qualities of Spirit that we feel purpose and underlying satisfaction in living.
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Part VII Holiday Prayers and Meditations
A mother's day for Calico and Sunflower; photo credit Stan Schaap
99 Meditation Lessons for Teens and Adults Susan Kramer
57. New Year's Resolution Meditation
As each New Year's Day dawns, full of promise, we are once again inspired to make resolutions for personal improvement.
I think of resolutions as pacts, made by my discriminative mind, to exert control over my actions.
Some helps for remembering a resolution
1. I like to write it on a piece of paper and carry it in my pocket. Every time I put my hand in the pocket and touch that paper I am again reminded. 2. Post notes in visible locations. 3. Send yourself an email reminder. 4. Write it on your daily planner or calendar.
When you remember your resolution and other people are around, just take a few moments to reflect upon how it is working in your daily life. Remember, you are working at something that is going to improve the quality of your life.
Later, perhaps before retiring, spend a longer period in a more formal meditation: 5 minutes of even in and out breathing, moving on to several minutes reflecting on your progress toward meeting your goal.
Journal meditation: Now, take your journal out and begin a new chapter to record your progress in keeping your resolution. In this way you can see how you are doing over a period of time and what the stumbling blocks are. And, if you fail, just write out a fresh resolve and keep going. Only quitters are losers.
Finish your meditation with an appreciation to yourself, for positive efforts in any area you have made that day!
Resolutions Resolves in progress.
100 Meditation Lessons for Teens and Adults Susan Kramer
58. Three Kings Meditation
The feast of the Three Kings commemorates their visit to the newborn babe in Bethlehem with offerings of gold, frankincense and myrrh.
In our present day we can make valuable offerings also, through thoughtful gifts of kindness, generosity, and meditation; generosity in the form of sharing our worldly goods; kindness in helping those in need; meditation for personal and world peace.
To begin: Start out by sitting straight in your favorite meditation spot facing a little table or altar. Light a candle with its bright flame to represent the gift of gold, and burn two cones or sticks of incense to represent the offerings of frankincense and myrrh. Begin regular even breathing such as 2 counts to breathe in and 2 counts to breathe out, and continue this pattern for a minute to calm your body and mind.
Turn your thoughts to how you can incorporate into your daily life the three practices of 1. kindness, 2. generosity, and 3. meditation for peace.
1. Some ideas are to begin right upon rising in the morning by being kind to those nearest and dearest: family and friends. Your kindness helps put them in the mood to be kind to others; it is contagious.
2. During the day give generously of your ideas, wisdom, and material help as you can.
3. End of the active part of the day with a meditation on the breathe to calm your thoughts and body, and then mentally send thoughts of harmony to people of all lands, our large world family.
Finish your "Three Kings" meditation with a deep breath, stretch out, and go forth with lightened energy!
101 Meditation Lessons for Teens and Adults Susan Kramer
59. Valentine's Day Heart Meditation
What better way to begin meditating than with our heart feelings. Caring, sharing, kindness set the scene for a positive outlook all day.
To begin: Sit on the floor on a cushion or folded blanket facing a small table. Keep your back straight, legs crossed, hands folded in lap or on thighs palms turned up. Alternately, sit straight in a chair, hands folded in lap or on thighs palms turned up.
Place a lighted candle and flowers on the table and burn incense if you'd like. For a heart meditation, it is nice to include a crystal on your meditation table.
Recite an invocation for peace amongst all lands:
May peace reign over all earth's lands As we join together hands. May our hearts light up with love Inspired by caring from above.
Now, close your eyes and quietly begin even breathing: breathe in counts 1, 2; breathe out counts 3, 4; breathe in counts 1, 2 and continue for a minute.
Let go of the counting, and for a minute quietly enjoy the harmony even breathing brings.
Visualize your inner radiant heart expanding outwardly through caring feelings to include your loved ones, community, country, world family; stretching through the universe without limit. Hold these thoughts and enjoy the energetic feelings they bring into your body-mind.
Finish your meditation with a deep breath in and out and the resolve to put a caring attitude into action.
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60. St. Patrick's Day Prayer
Looking for some blarney gold? Perhaps it's already within:
We come to you with open heart May we receive what you impart.
You tide us over through our days And help us in so many ways.
We strive to give with care and kindness Through trust in love, with thoughts of oneness.
Our worldwide home becomes our family As one to one we act most kindly.
A circle of love, a home of peace A planet in harmony, where conflict has ceased.
Sisters and brothers, young and old Give of your hearts, that's blarney gold.
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61. Easter Meditation
Easter is no less than an arising of love from our 'Heart of Hearts'; a rebirth of kindred feelings with our world sisters and brothers.
In the spirit of this holy season may we take time to meditate in appreciation and thanksgiving.
To begin: Find a spot that is peaceful and uplifting indoors, or weather permitting, a garden, park, special woods, meadow or sandy beach.
If sitting on the ground spread a blanket. Sit straight, legs crossed in. Fold your hands in your lap, or face down or up on your thighs. Close your eyes.
For a minute or more listen to the sounds of nature: birds singing, wind rustling and the sweet smells of new grass or early-blooming flowers. If meditating indoors, listen to a tape of uplifting music or sounds of nature.
Take time for a minute of even breathing such as: breathe in counts 1, 2; breathe out counts 3, 4; breathe in counts 1,2 and continue.
Keep up the rhythm of your even breathing, but let go of the counting and turn your thoughts to the meaning of Easter, the rising up of undying love. Let this idea permeate your attitudes and thoughts: 'Being kind begins in mind'.
Spend a few minutes feeling appreciation for all you have; family, friends, community. Finish by imagining world unity, world peace.
Slowly stretch out and stand up with the resolution in mind to take the unconditional love of Easter into all your relationships.
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62. Easter Prayer
A prayer for contemplation on the timeless message of Easter:
Lord, You have arisen forever In my heart!
May the sunrise Remind me to shine in Your light.
May the caress of a gentle breeze Remind me of Your compassion.
May the fragrance of a flower Remind me to blossom in Your love.
May the singing of birds Bring a song of joy to my lips.
And in the closing of each day May I remember to quietly pray.
Wherever I am, whatever I do May my thoughts in joy return to You!
105 Meditation Lessons for Teens and Adults Susan Kramer
63. Mother's Day Blessing and Prayer
A blessing and prayer tribute to all mothers, arranged with a response:
Blessed be all mothers Who have come into our lives Whose kindness, care and loving Remain with us to guide.
Response: Blessed be all mothers Who have come into our lives Blessed be, Blessed be, Blessed be!
Your inspiration in us Made us strive in every way Especially to remember Helping others makes our day.
Response: Blessed be all mothers Who have come into our lives Blessed be, Blessed be, Blessed be!
Mother, this little tribute Flows directly from my heart You are so loved and cherished Invaluable, one and all, you are.
Response: Blessed be all mothers Who have come into our lives Blessed be, Blessed be, Blessed be!
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64. Memorial Day Prayer
Let’s meditate and remember many gave their lives for our freedom:
Each year we give this tribute Out of thankfulness and love For your loyalty and courage Virtues that set you above.
We’ll never forget you gave your all That others can be free You paid the ultimate earthly price Immortal you will ever be.
We walk the byways, streets of towns Country lanes, through parks At ease, at peace, possible because Of missions upon which you embarked.
When there is no setting sun And tides stretch out o'er all the land No birds to fly, no songs to sing Then we'll come and take your hand.
For now we won't forget An emptiness your parting left You gave your life in freedom's call In God’s eyes you're ever blessed.
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65. Father’s Day Prayer
May we remember in our prayers and meditations to be thankful and grateful for the father figures in our lives.
Here is a special prayer to include in your meditations:
Fathers everywhere We honor you and wish to say May God’s blessings be with you In a special way today.
From a father’s strength We learn so we may teach Our children to be kind and caring With everyone they meet.
When times are rough Your guiding hand points the way to go May we follow in your footsteps Right from wrong our actions show.
Now, on this Father’s Day Our tributes go to you Fathers, grandpas, uncles, brothers All our dear friends, too.
108 Meditation Lessons for Teens and Adults Susan Kramer
66. Labor Day Walking Meditation
Labor Day is dedicated to rest, relaxation and celebrating all the effort we put into work. This is a perfect opportunity to commemorate through a walking meditation in nature.
To begin, pick a familiar trail so you needn't worry about where your next step may lead, while reflecting inwardly on the benefits received in your life by giving 'your all' to work.
Set out in an even rhythm such as taking 2 steps to breathe in and 2 steps to breathe out. Let your arms swing at your sides: right arm and left leg forward, then left arm and right leg forward. This practice develops right-left brain synchronicity.
Walking along in stride let your thoughts turn to appreciation for all gained in life by your labors, such as the essentials of life for yourself and family, and the companionship of coworkers and colleagues.
Appreciation lifts the spirits, and combined with a walking meditation sets the stage for peace and harmony at home and work.
Walking along, attuned, in time Walking along, feeling fine.
109 Meditation Lessons for Teens and Adults Susan Kramer
67. All Saints Day Prayer
The day after Halloween, November 1st, is a time to turn attention to those who have inspired us by their unselfish actions. Here is a prayer for quiet reflection on the lives of saints who've come before us. Take some moments after reading to sit in stillness before going on with your day.
I like to pray at the beginning of my meditations for both inspiration and to set a positive mood to the time of silence. Contemplation on the achievements of saints is surely one way to uplift one's mind, and be receptive to the insights meditation has to offer.
In times of need we turn for strength To those who've come before our days That their unseen presence might Come to us as guiding rays.
We need the voice of bygone times In our present plight for peace May the saints who lived for all Bless us each in their outreach.
Continue to embrace our world Hold us in your constant love Dear holy ones in heaven's sight Emblazon our hearts from up above.
Remind us in your quiet ways That we can reach the worthwhile goal World peace will reign forever on With kindness shown to one and all.
110 Meditation Lessons for Teens and Adults Susan Kramer
68. Thanksgiving Prayer
As hours of daylight wane, and we spend more time indoors, here is a passage for thanksgiving and meditation on the power of our 'inner light' to shine for world peace.
Never underestimate the power of prayer, intention, meditation for uplifting all minds. After day is done, our time on earth completed, we will see that divisions keeping us in the delusion of separateness will have melted away and we will be of one mind in the greater One mind.
We brightly shine in Autumn's light With caring actions day and night.
Lighthearted acts with all our might Open us to 'inner light'.
Peace is needed everyone Our constant song let that become.
The universal Source of light Knows our need and knows it's right.
To light our life with joy and peace Giving all a firm release.
From bondage, selfishness, withholding From darkness by pure love's unfolding.
Autumn days give time for thinking Let's uncover 'the light' Let's go for peace keeping.
That all lands as one become And flourish fully, work well done.
111 Meditation Lessons for Teens and Adults Susan Kramer
69. Christmas Eve Prayer
A prayer for meditation to revel in the joy of Christmas:
Blessed Shining Night of Lights Pointing out the newborn babe Who came to show our world that love Is by far the truest way.
To find the path to heaven's home To make our searching not in vain To show the way that fills our soul With heavenly light day by day.
Blessed Shining Light of Lights We find you in our heart each day And by our caring, sharing acts We go forth, not led astray.
Blessed Babe of Golden Light Never forgotten, here to stay Living on eternally Hand and hand with us each day. Living on eternally Living in joy with us today.
112 Meditation Lessons for Teens and Adults Susan Kramer
70. Christmas Prayer
A prayer to meditate upon the lasting message of Christmas:
Sparkling bright Perpetually shining Lord of Light Pointing out your path of love That first and holy Christmas night.
You brought into our darkened sight A message on that day of days: Through caring, sharing become aware Give unconditional love always.
You showed your Sacred Heart of Love So everyone could see Through acts of charity love shines Unbridled, full, strong and free.
That kindness opens inner sight Shining as a guiding light Perpetual remembrance to this day Of the holy Christmas night.
113 Meditation Lessons for Teens and Adults Susan Kramer
About the Author
Susan Kramer writes on meditation, yoga, spirituality, ballet, rhythmic dance, kinesthetic learning and social issues for all ages. She lives with her husband, Stan Schaap, in Amsterdam, The Netherlands.
Book List http://www.susankramer.com/books.html
Web Sites http://www.susankramer.com http://meditation.bellaonline.com
Biography http://www.susankramer.com/Biography.html
Email [email protected]
114 Meditation Lessons for Teens and Adults Susan Kramer
About the Back Cover The top back cover photo is a compilation of 2 scenes. The background is a sand dune at sea level and the overlay is at Meditation Mount, Ojai, California.
The symbolism is that meditation lifts one into a state of harmony and peace to more clearly see daily issues; as you would have a greater overview from the top of a mountain than standing amidst the sand dunes.
The purple cactus next to the author (see back cover photo) grows at no other location on our planet.
The rose petals in the lower photo are freeze dried and formed into a mandala.
The book covers were designed by Susan Kramer.
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