Archive | Meditation techniques RSS for this section

The Essence of Walking – Mary Maddux


Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity. There are a number of different walking meditations. Our variation is informal and easy. It allows you to be more present in your body and in the present moment. The simple experience of alternating steps with the left and right foot naturally helps create a meditative state.

There is a tremendous richness of experience to become aware of as you walk. The body loves movement, and will reward you with pleasure if you pay attention to how it feels! So much of the time we are caught up in our mental worlds — thinking of the past or future, planning, imagining… Paying attention to the body as you walk will help you to enjoy simply being alive. (Although there are sitting meditations in which you pay attention to the body, it is easier to do so when the body is in motion. This is another advantage of walking meditation.)

Where and when. This meditation is best done outdoors. We recommend setting aside at least 20 minutes for your walking meditation, and not trying to combine it with anything else like going on errands or walking briskly for exercise. Let this be a walk just for meditation so that you can sink into the experience with your undivided attention!

How to start. Before starting to walk, spend a little time while still standing still. Allow your awareness to be with your body. Take some deep breaths, inhaling deep into the belly. Put your full attention on the sensation of breathing. Then allow the breath to return to normal and notice it going on its own for a little while. Now bring your awareness to your body, noticing how your body feels as you are standing, and becoming aware of all the sensations going on in your body.

Now begin walking. Walk at a relaxed, fairly slow but normal pace. Pay attention to the sensations in your body as you walk. It is natural to find your attention drawn to the sights around you as you walk, but keep bringing your attention to what is going on internally.

The idea is to have your attention on the physical experience of walking. If the mind starts getting caught up in thoughts, easily bring your attention back to the experience of walking. Notice how the body feels in great detail as you walk. The entire body is involved in the act of walking — from alternation of the left and right foot to the swinging of your arms and hips.

Notice how the soles of your feet feel — the contact they make with your socks or shoes, the textures of the fabrics touching them, the way they feel as they bear the weight of your body and the sensations in them as your walk along. Feel the entire foot, being aware of how it moves as the heel is placed on the ground, and then the movement rolls to the ball of the foot and toes. Notice how it feels as the foot lifts and moves forward. Allow your awareness to move up through every part of the body, noticing the sensations as you walk. Gradually scan all parts of your body as you bring your attention to the ankles, skins, calves, knees, thighs, hips, pelvis, back, chest, shoulders, arms, neck, head.

When you become aware of tension anywhere in the body, let it go. Allow that part of your body to relax. Allow your ankles, belly, shoulders, arms, neck — all of your body — to relax. Let your hips swing loose. As you do this, the walking will become more enjoyable.

You can scan your body randomly, moving your awareness from place to pace in your body, or you can systematically scan your whole body going from the soles of your feet to the top of your head noticing the sensations of walking. The most important thing is to keep you awareness on the sensations in your body, easily bringing it back when your mind has wandered.


Variation: Keep your attention on the rhythm of the walking — the alternation of left and right foot. Simply notice the experience of left-right-left-right motion. Keep bringing your awareness back to this experience when the mind wanders in thoughts or distractions of the environment.

Original article from: http://www.meditationoasis.com/how-to-meditate/simple-meditations/walking-meditation/

Breath With Others – Universal Breathing Room


One billion people will breathe together synchronously by November 11,2012.

For a moment, think of what will happen when one billion people breathe in and out in perfect unison, creating one universal breath flow. The impact this will have on humanity is yet to be experienced We invite you to be one of the billion. Join others with online guided breathing, you can choose various types of meditative styles and different intentions.

Universal Breathing Room

Reasons to Breath:

Here are a few things you will experience when you join us:

  • Awaken the most powerful anti-oxidant you own and detox using breathing
  • Alkalinize the body and remove acidic patterns that can cause dis-ease
  • Empower the natural healing abilities that lie within conscious breathing
  • Heighten your knowledge of breathing as the ancient yogis did
  • Learn to love yourself by resting into your Self
  • Create mindfulness for use in parenting, partnering and decision making
  • Enliven your existing meditation and/or yoga practice
  • Learn a technique used by Olympic athletes & World-Class Record holders
  • Learn the peace-making tool that will unite one billion people this year
  • Learn exercises that reduce and eliminate stress and anxiety
  • Cultivate joy and connect with peace instantly from within your being


Alchemy Meditation Manual


[]Alchemical Meditation Manual – Originally published in the early issues of the Hermetic Journal 1978-81

The Processes of Nature – Alchemy Meditation


The following article was found  in the, Hermetic Journal of 1979. if you are interested in the original Journal article please ask.

“The technique given here is a development of the Solve et Coagula. It should be performed in the retort of Nature, in contemplation of the natural world, and involves bearing the essence of the outer spiritual forces across the threshold into the inner realm. Seek out some phenomenon of Nature that reflects the nature of the element one is to contemplate, For Air, perhaps the rising of smoke from a fire, a mist slowly forming, or those processes of cloud formation that occur at a discernable rate. For Water, the seashore, waves beating on rocks, or perhaps find a little stream or waterfall. For Earth, sit beside a rock face, or a quarry, or some particular feature of landscape. Fire is more subtle, although in outer nature there are currents of warmth flowing through phenomena, through plants, gathering a certain parts of the landscape, perhaps it would be best at first to meditate before a real fire. Find oneself a spot to sit or otherwise be comfortable and be able to observe the phenomenon one has chosen. This meditation has two parts, two cycles, an outward and an inward phase. These should be repeated alternately until one’s inner soul feels filled. (One cannot really overdo such an exercise for ones concentration will fail once one is inwardly filled).

During the outer Solve phase, with open eyes dissolve one’s conscious outward into the phenomenon, feel as if one is touching, merging with the sounds of the stream, the bright flashing of the waters, allow oneself to almost flow into the outer phenomenon. Then once one begins to reach a point of outward saturation, withdraw this experience inwards, closing the eyes, separating from the other senses, descending into the inner soul depths, bearing the essence of the outer phenomenon one has chosen, say Water, and touch this inwardly with one’s inner vision of the Water element. This is the Coagulation phase. Then once one reaches a certain satiation allow one’s consciousness to turn again outwards in the Solve phase. One will find that through this exercise one bears across the threshold of one’s consciousness a spiritual essence of the phenomenon, and one will inwardly come to feel a living connection with the elements. One can of course work through all four elements in sequence, and one will through this exercise very rapidly become aware of the gradations within the elements and the terms Earth of Fire, Water of Air, etc, will no longer be merely intellectual abstractions, but will be living realities. Please resist the temptaion to perform these exercises outside of Nature. It is essential to work with Nature, and enter into a relationship with her through this working. It cannot be done in one’s own head.”