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Meditation Lessons for Teens and Adults Susan Kramer

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Meditation Lessons for Teens and Adults Susan Kramer ~ 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 3 Meditation Lessons for Teens and Adults Susan Kramer 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 4 Meditation Lessons for Teens and Adults Susan Kramer 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. 7 Meditation Lessons for Teens and Adults Susan Kramer 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. 9 Meditation Lessons for Teens and Adults Susan Kramer 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. 10 Meditation Lessons for Teens and Adults Susan Kramer 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.
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