Media … Meditations with Music

In this meditation, we’re going to inhale for 5 counts, hold for 5 counts and exhale for 5 counts and repeat.
I’ll start off counting, but then I’ll leave it to you to find your own rhythm.

Near the end, we’ll touch our essence.

The Small Heavenly Circuit Meditation is the oldest and most powerful technique for enlightenment in the Daoist tradition. It has been practiced for thousands of years to improve health and raise spiritual awareness. Also called the Microcosmic Orbit, in ancient times, it was the main meditation technique for serious practitioners. Legend says that Lao Tzu, author of the “Tao Te Ching”, achieved enlightenment by practicing Small Heavenly Circuit.

It nourishes and harmonizes the internal organs.
Practicing this circuit is like doing all other meditation practices simultaneously!

Since the Small Heavenly Circuit is the master meditation that regulates the entire physical body, when we circulate energy on this path, we heal the body too.

Start with some exercises to relax the body – Yoga, Tai Chi or Qi Gong for example.
Breathe into the abdomen.
The energy flows from the 3rd Dantian downwards to the base of the spine then up the back along the centre line of the body to the crown of the head, then over the head and down the front centre line of the body and back to the starting point again making a full circle or orbit.

This is a Guided Visualization.
It’s from NLP and short cuts a lot of the therapies I did over the years.

Samarpan (now known as Sohamji) used something like it a lot when I was traveling with him as the recording technician as well as playing music before and after the Satsangs. It almost always made a kind of magical transformation of the people who did it. It brought them through their strong feelings to the peace inside of them.

This version is adapted from Melissa Tiers.
As you drop through the various layers, you can always stop the recording if you need more time.

Here’s the outline that I added to as I made the recording:

When you start feeling an unwanted emotional state, locate where it is in your body and imagine going right to the center of that feeling.

Allow your-self to feel it and label it.

Imagine it as a layer that you can drop through by asking yourself “What’s underneath this”?

Keep going until you hit a good feeling or resource state. It’s a powerful positive state.

Once you find the resource at the core, underneath all the layers, allow yourself to soak it up.

Imagine it like an amazing curative energy or elixir and allow it to fill you up.

This is a guided meditation with music.
Become One with the Cosmos!

“Let the flower be there.
Observe it, be a witness to it.
Words are unnecessary.
Language is unnecessary.

… when your doors open, the flower moves in you, and you move in the flower, and there is a constant harmony. The flower contributes, you also contribute, and there is a meeting.

That meeting can become a glimpse into the cosmos, because a flower is not just a flower. It is the whole cosmos grown into a flower, the whole cosmos become a flower. You are also not just a human being — the whole cosmos has become consciousness in you; that too is a flowering. And when these two flowerings meet, that meeting is ecstatic, blissful.”

– Osho

In Chinese Traditional Medicine, every color has an energy and healing function which balances and strengthens the energy of the organs.
In this guided visualization, on the in-breath imagine that the color is purifying the organ. On the out breath, send the used energy out.

A guided meditation to bring you back in touch with your dreams, desires and possibilities.
Inspired by Melissa Tiers and Simone Grace Seol.

This is one of the meditations from Jack Kornfield’s course “Mindfulness Daily at Work”. We go through the different parts of the body and experience them from inside! Here’s the course description:

Reduce stress, enhance performance, and improve overall well-being in less than 15 minutes a day! Led by Tara Brach and Jack Kornfield, this free 40-day course teaches concepts that can help you integrate mindfulness into your workdays.

Before going on your Shamanic Journey, here are some questions you might like to ask yourself to set your intention(s).
Feel free to take some time to write down the answers.

What would you like to see happen in your life in the next year?
Can you visualize it?
How would it feel?
What might be preventing you from reaching your goals?
What triggers you regularly and what could you do to alleviate that?
Do you need to learn any new skills?
What problems are you good at solving?
What are you good at and how could that fit into what’s happening in the world?
What would you like to learn about yourself in the coming year?

THEN:

Sit quietly and find a place inside yourself where you can set your intention for this session. It may be about healing, your next step or help with a feeling for example. Leave any judgments you may have aside and just be an open channel, ready to receive whatever comes.

When the music starts, you might like to use move your body along with or use your voice to sing, intone or make sounds. This helps to free any blocks you may have. You can do this with eyes closed or as you watch the video.

At the end of the video, there are some Sufi whirling dancers. When they whirl, they say it is as if they are stationary and the world whirls around them. They end their whirling by folding their hands across their chests as they slowly come to a stop with eyes closed. You can also sit or lie down if you prefer. Simply be present and available for any messages, feelings or images you might receive.

When you’re ready to come back, wiggle your fingers and toes, stretch your arms and legs and open your eyes. Write down what this inner journey was like for you, including any insights you have had.

Join Liz and Nandin for a peaceful 20 minute meditation, a perfect addition to your day, living the mindful journey!

Liz McCormack- text and voice
Nandin Baker – music and visuals

Standing with your feet on the floor, let your knees be loose.
Feel a little trembling, and help that shaking start in your legs.

Let your whole body join in as the trembling rises up through the pelvis,
torso front and back, shoulders, arms.
Let your head remain upright on top of your spine, gently moving along with the shaking.
The shaking comes from your core.

After the music stops, sit or lie down quietly for ten minutes.

From Chaos to Peace in 28 minutes
A journey from madness to sanity.

A Gibberish meditation to clear your mind. Speak a language you don’t know and use your body to express your speech. Move and unblock yourself as you gibber. The background noise will help you.

After 5 minutes (you’ll hear the gongs) you can also try gibbering on your music instrument. If you get stuck and don’t know what to play, just go back to gibbering in a language you don’t know and let your body respond until you feel moved to pick up your instrument again.

The accompaniment gradually gets calmer and becomes tonal, so you can then play or sing along.

You can also do a shorter version – 5 minutes gibbering from the beginning for example, and then just skip over to the end. That will help clear your creative flow.

Generally, speaking, you can do up to an hour of gibbering and an hour of silent sitting or laying belly down on the ground. That’s where the depth of the actual meditation comes in.

Here’s the timeline on this recording if you want to include gibbering with your music instrument. Otherwise simply gibber for 15 minutes and then lie down or sit silently until the end.

1 “- 11 “ Noisy Gibberish section
Gibber for 5 minutes, then either gibber with your musical instrument or continue with normal gibberish.
(3 Gongs at the 5 minute mark) 4:49

11” – ca. 16” Quiet Gibberish section 11:05
Either continue gibberish vocally or with your body, or your instrument.
If you feel stuck, just move your body around – dance or play like a child!

16” – 18” very quiet gibberish section – still atonal. 15:43
Makes a transition to tonality and harmony.

18” to 28” tonal section – C G F D. B near the end 17:57
Weightless starts – play Tonally in C – Eb or E is okay, although the overtones are mostly major, so a C scale works best.