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Creative Visualisation

Meditation, Mindfulness

Types of Meditation

Meditation is a broader term that encompasses various techniques aimed at achieving a state of mental clarity, relaxation, and heightened awareness. While mindfulness can be considered a type of meditation, meditation often involves setting aside dedicated time to cultivate specific qualities or states of mind. This can include focusing on the breath, practicing loving-kindness, or engaging in guided visualizations. There are many forms of meditation, that are not limited to those listed below. Meditation doesn't have to have a 'spiritual' edge to it, but many forms of meditation are practiced as part of a spiritual belief system, that can be part of a formal religious practice.

Zen Meditation: Often involves focusing on the breath or a koan (a paradoxical statement or question) to achieve a sense of "oneness" and presence. it tends to be aligned with the "Buddhic Traditions".

Vedic Meditation: Rooted in the Vedic traditions, this form of meditation seeks to raise spiritual energy and connect with a higher consciousness or Divine source. Vedic Meditations are part of the Hindu Culture.

Transcendental Meditation: Rooted in the Hindu Traditions but practiced by Yogi's (or taught by them), who may or may not be Hindu.

Guided Visualizations: These involve following a mental narrative or imagery provided by a guide or instructor, with the intention of promoting healing, self-discovery, and positive emotions. Guided Meditations are also known as Creative Visualisations, with a Western 'spin', embracing both the Zen and Vedic traditions, but also for healing self, and specifically to find peace in chaos. To a large extent they follow the 'Taoist' Model of meditation, which is a sitting meditation designed to support a person to be 'mindful', aware of the impact of their thoughts and to incorporate visual aspects as part of 'finding inner peace' and aligning oneself with the universe. Taoism embraces different religious approaches.

Mindfulness: Is a form of meditation that can be incorporated into daily living, and is the easiest practice to adopt. Mindfulness activities cross cultural and religious differences, and can be stand alone without any religious affiliation at all.

Sufism: A form of active meditation for spiritual purposes as part of the Islamic Traditions.

Creating the Space

Whether a person intends to meditate as part of 'lifting their light vibration' or for a specific purpose, such as chanting mantras or engaging in creative and healing visualisation activities, it is necessary to 'create the space'. When we create the space, we intentionally take time out from daily life to focus undivided attention on the activity. Therefore, we must ensure that our activity remains as undisturbed as possible. When we create space, it helps to set aside dedicated time for the activity and establish a specific timeframe for it. During this time, we ensure there are no unnecessary distractions, such as telephones, radios, televisions, and, more importantly, people. Turn your phone to silent (or off), along with the radio and tv. The only desirable noise you might want to have is relaxing music, with no sharp sounds, which helps to create a feeling of ambience. Music that has intermittent bells or gongs can be distracting. If you live in a high-traffic suburb with lots of sirens, then the music can help mask what's going on outside.

Other elements that can assist in creating a sense of ambience include essential oils or incense with protective or relaxing properties, such as Lavender, Sandalwood, Frankincense and Myrrh. When selecting the essences, not only must they appeal to you, but you may want to check for any contraindications before using them.

Candles are often calming, creating a filtered light in the space as well. Additionally, the flame of the candle is believed to burn up any negative 'energetic dross' in the environment. If you plan to use a candle, place it away from curtains to minimise the fire risk. Also, avoid resting it on flammable items, such as wooden tables and furniture, without using a candle holder. If you intend to meditate for a specific healing purpose, you can hold a crystal with the desired healing attributes in your hands (or have it in the room). Some people like to place flowers in a bowl when they intend to meditate. Other factors to consider include the position you will take - do you intend to meditate sitting upright on the floor or on a chair? Will you be lying down for the activity, or are you doing it at bedtime before going to sleep? If you lie down, the chances are that you will fall asleep; therefore, sitting is generally best, but it may not be comfortable. Make sure you have a comfy seat or cushion on the floor where you will be comfortable sitting without moving for the duration of the activity. Body movements (such as shifting around to relieve pressure on the buttocks) can act as a distraction to the activity.

Once your space is ready, you may need to inform other people in the same home or house not to disturb you and provide them with a time frame. You may want to hang a notice on the door "Do Not Disturb".

When you are ready - you state your intention/purpose for the meditation, and if you are working with the Divine Team, you can do an invocation. Then, focus on your breath and begin your activity.

TIP: Wear loose and non restrictive clothing, take your shoes off for best practice (socks are fine). Comfort includes the 'posture'. When meditating keep the back straight but you do not need to be a contortionist to meditate effectively. Pets in the environment can be distracting.

NOTE: Maintaining focus while meditation takes practice. Not everyone is comfortable to meditate outdoors, at least initially because they may 'become distracted through the noises in a park'. A meditation master can sustain the focus regardless of his or her surroundings, however, this can take decades of daily practice to achieve.

Posture

Posture is important when practising any form of meditation, whether it is a creative visualisation or focused on the breath. Sitting with a straight back, the backs of your hands resting on your knees, palms up, and chin up is the recommended position. This position is believed by many to support unrestricted energy flow' for others; it's about trying to ensure blood flow and reduce any cramping, numbness and need to move. Movement can distract a person from their visualisation or meditation. If you need to move during the activity - keep the movements small. Large movements can 'pull you out of the meditative state'.

You don't have to meditate in a yoga poses. Most of us are not that fit. Equally it is not essential to have your hands held in specific positions, although some people like to use the Vedic thumb/finger press. If you are doing healing and energy work, then having your hands with palms upright reinforces receptivity to the brain and 'opens a person'. It's also more comfortable. Sitting comfortably is key for any form of meditation, and wearing loose-fitting clothing and removing your shoes are also recommended.

Floor: If you sit on the floor, crossing your legs in a normal position with your hands resting on your knees and your back straight is encouraged, where possible. You may need a cushion under your bottom, or it might be easier to lean against the wall with your legs extended straight out, with a cushion behind your back to help you sustain the upright position for the duration.

Chair/Couch: If you are unable to sit on the floor, you can sit on a chair. Couches and lounge chairs can be uncomfortable or too comfortable. You may fall asleep, or you may experience uncomfortable back pressure or strain. You may need to stretch during meditation to relieve any tension when sitting on chairs. If you need to move or experience muscle tension, where possible, keep the movements gentle (such as muscle flexing). If you sit on a chair, its important that your feet are firmly planted on the ground throughout.

Standing: Some visualisation meditations include visualising yourself standing. Most of these are best done from the position of standing, as it helps to reinforce what you are doing to your mind. These types of meditations are usually relatively short. The idea is to keep the back straight and remove shoes where possible. They tend to be grounding-type meditations that benefit from bare feet on grass.

Lying Down: Some people like to lie down for meditation or visualisation. The chances are they will fall asleep, which will still help with healing subconsciously; however, it may take longer for them to consciously recognise any changes. It's best to sit up for full conscious recollection; however, some scripts are designed to support a person in falling asleep and to facilitate full conscious recollection upon waking.

NOTE: Whether sitting on the floor or lying down, after the meditation or visualisation, you will need to stretch your muscles again and give yourself a few moments of sitting and breathing to ground and reconnect your mind with your present surroundings. You also want to make sure that you have full blood flow in your legs before trying to stand becaus sometimes they can become numb after sitting still.

You may need to GROUND YOURSELF after a creative visualisation. You can find the tips here.

Grounding

While grounding can include energetic activities such as specifically to remain 'centred into daily life' within the context of grounding post-meditation, this is about bringing a person back to the present moment and out of their 'head'. It means that a person can face daily life again. Some people claim that their senses or sensory perception are heightened after a meditation or mindfulness activity – such as being overly sensitive to noises. When we ground ourselves, we are in the present moment, neither insensitive nor over-sensitive and not 'off with the fairies'. In many ways, we can say that when we do spiritual or energetic activities such as healing activities and creative visualisations – we go off 'with the fairies'. Grounding supports us in 'coming back to earth' and calmly approaching any issues that arise, allowing us to interact with others from an emotionally balanced space.

You can do grounding strategies at any time throughout the day, or you can do centring and grounding visualisations.

Simple grounding activities can include:

Stamping your feet on the ground a couple of times, and shaking your fingers and hands, stretching right and left to get blood flowing in your limbs and up your spinal column. Clapping your hands while stamping your feet. (Good for after a meditation of any variety or after a metaphysical healing treatment).

Walking barefoot outside in the grass. (suitable for after mindfulness or visualisation activities).

Leaning up against a tree while barefoot and doing some box breathing to inhale the tree essence (suitable for when you are busy and experiencing a lot of 'mind chatter' or even 'brain fatigue'.

NOTE: Centring and Grounding meditations are visualisations, and have a simliar purpose but are different approach,

Mantras and Chanting

Chanting and Mantras are core practices of the Hindu and Buddhist religions. They involve repetition and they are a form of both song and prayer. They both offer specific chants for different purposes such as for good spiritual practice, or particular healing of the earth, body and emotional state. They are extremely powerful and whether a person is singing or watching, there is a ‘vibration’ that can be felt. To receive the benefits of the mantras, its essential to actually sing them. Popular chants are:

Nam Myoho Renge Kyo (Devotion to spiritual path)

Om Mani Padme Hum “I now invoke the Universal sound, the jewel, the goal of Enlightenment, love, and compassion, Lotus wisdom, and a pure indivisible unity of wisdom with practice.”

Intention

Intention is the purpose and reason for the activity (or actions), either consciously or subconsciously. Within the context of meditation – it is where we choose to take responsibility willingly and consciously for our actions and our state of well-being (feeling peaceful and so forth). However, intention varies when it comes to meditation – especially when linked to the intention of meditating for healing (including emotional soothing) or faith-based practices.

Intention (especially when verbalised, such as in an ‘invocation’ and prayer) sets the aim and purpose of the meditation at the forefront of the brain. It can enhance the manifestation of the desired outcome. It helps to clarify the subconscious desire. Whether a person is new to meditation or experienced, setting the intention can be done well beforehand with consideration given to the wording (when for specific purposes such as:

• Raising vibration and increasing inner light levels to the maximum possible for right here and now

• Healing a specific emotional wound

• Opening the heart to love

• Aligning and balancing the chakras and/or aura.

• Raise to conscious awareness any subconscious thoughts and beliefs of limitation that leave a person locked in undesirable circumstances.

• Releasing negativity from the aura and chakras at a cellular level

• Create inner peace and harmony

• To create internal and external balance or emotional stability

• To purify and cleanse the aura

• To develop specific chakras (e.g. to attune the throat chakra to speaking the truth with honesty, kindness and compassion) or to balance and activate the sacral chakra, to harness the power of emotion as part of strengthening the desire for manifestation success.

• To be present in the moment – right here and right now.

• To ‘download the data’ of the information and knowledge required to achieve the ‘next step’.

• For “oneness” with the universe and to experience the feelings of divine and unconditional love.

TIP: Reflect on what it is that you aim to achieve through the process of meditation (and it can be nothing more than focusing on the breath, becoming more aware of the body and sensation of in /out breath, and developing the sensory perception in the present moment. When you have decided why you want to meditate, create the space and state your intention before beginning the process.

Mindfulness

Mindfulness involves being fully present and aware in the moment, without judgment or attachment. It's a practice of paying deliberate attention to your thoughts, feelings, bodily sensations, and the environment. Mindfulness can be incorporated into daily activities, such as walking, eating, or even just breathing. Its primary focus is on maintaining awareness and acceptance of the present moment. Mindfulness is currently recognised by Mental Health workers and practitioners as part of stabilising emotions and even mood disorders, leading to happy health outcomes. You can find information about mindfulness (and Strategies) by clicking on the image. You will be redirected to YouTube and Part IV in a series of 5 Episodes on Emotional Intelligence and Emotional self-mastery.

How Mindfulness Activities Work

From a spiritual perspective – most people attempting to expand their way of thinking and to access the 'source of knowledge' (also known as the Universal Wisdom, or ONE with the Universe) are taught that there are two types of thinking and behaviour: Love and Fear. Anything less than love is fear. From a scientific perspective, the research would indicate that, from an emotional standpoint, there is truth to this belief about emotions. The image here depicts the Brain and its function (the Limbic System), and scientists can now confirm that when a person is triggered, the Brain responds in one of two directions initially. Either logically and rationally - or reactively and impulsively and potentially violent and aggressive. More specifically – the Amygdala responds to an event or threat and is central to forming emotional memories. When it perceives a threat – it activates the Sympathetic nervous system – and from there, it determines whether the person should react with the fight or flight (stand up and argue or run away). When it perceives the threat, it activates hormones such as Adrenaline or cortisol. Whether the fear response is relevant to here and now, it will create physiological changes, and the person will react from the brain stem – impulsively. The key to managing emotions is to recognise whether the perceived threat is based on reality or not and to respond to it in a way that yields the best outcomes for survival. Even in high-risk situations, a person must stop and rationalise their next move as part of preserving their health and wellbeing.

For example, when delivering first aid, we are taught that if we see a person lying on the road with an electrical wire around them (live), we do not attempt to remove the cord; instead, we must turn the power source off before attempting any form of first aid. An impulsive person would rush in to offer assistance and get electrocuted. Equally – if we are unable to swim, we don't jump into the water to rescue a drowning person unless there is floatation advice available, and better still, we stand on the shore and throw the device into them, and we pull them to safety.

When we are reacting – we are working and functioning from the brain stem. Emotional mastery occurs when we recognise the danger and, instead of impulsively reacting to it, choose our response logically and rationally (from the prefrontal cortex). Where impulsive and volatile reactions are embedded in our behaviours, it requires commitment and dedication to make the behavioural changes and shift to a more controlled response to stimuli. Every time the Amygdala sends a hormonal impulse to the Brain or prefrontal cortex, it creates a 'neural pathway' that becomes embedded in our physiology. When we attempt to master our emotional reactions - we are actively working toward "neural repatterning". This type of therapy is usually referred to as "Schema Therapy" and is a recognised treatment for people with flawed thinking and emotional responses and also people with behavioural disorders. Schema therapy is considered a good option for people with anxiety-type disorders and behaviours, including conditions such as Obsessive-compulsive Disorders. It's not always about addressing emotional reactiveness. It can be beneficial for those people who fail to recognise the 'risks' or to respond to discomfort before a reaction occurs. Neural repatterning is at its best when a person can identify their emotional state before the Amygdala perceives 'danger'. The process of recognising and identifying emotions is called 'increasing the levels of self-awareness', which is where Mindfulness practices are beneficial - not just in calming the body's emotional state post-reaction (or pre-reaction), but also for early intervention as part of assessing their internal well-being.

MINDFULNESS TIPS: Some research has identified that mindfulness activities create 'stress' within a person because they are unsure whether or not they have 'done it properly' or if they have 'failed to notice something they should have'. If this is you - remind yourself that mindfulness is not about judging yourself. It's about raising your levels of awareness and calming your emotional state (relax). Throw away the concept of 'right and wrong' and follow the objective - Observe yourself and your body's responses right here and right now in the current MOMENT. When you are worrying, did I do it right? You are focused on a moment that has passed. It no longer has relevance. If you didn't feel anything or observe anything - simply accept it for what it was and commit to paying attention and being more observant of your responses each time you do the activity. It's normal not to notice or feel anything the first few times anyway, because this is a building activity that takes practice and repetition. Everyone is different - some people might be able to do it on the first try, but for others, it may take multiple attempts.

NOTE: Some people have statee that they have heigtened senses after doing mindfulness activities such as sensitised hearing, and where noises become 'jarriing' after relaxing. if this occurs, simply 'ground' yourself. If you were doing the mindfulness activity outside, simply upon completion, stamp your feet on the ground or put your hand on a plant and allow yourself to reconnect in the present moment, peacefully and calmly

Mindfulness Activity 1 - Eating

Mindful eating is a simple technique, and it involves eating your meal without engaging in any other activities (including talking). Your entire focus of attention is on the process of eating without distraction. To do this, you need to ensure that your radio or television is turned off, your phone is on silent, and that there is no talking during the meal. You pay attention to how you prepare the food to go in your mouth (if you use a knife and fork - how small are you cutting the pieces? Does the knife cut through the food with ease? Are you using a spoon? How well do you balance the food on the spoon? What do you notice about the texture of the food? Is it soft or hard? What muscles are you using as you raise the food to your lips? What does the food feel like as you pass it over your lips? Does the food smell? What ingredients are prominent (for example, garlic or spices?)? Does the food taste sweet or bitter? Are you savouring the food? Can you chew it many times? Savour the food; what does it feel like over the tongue? Incorporate gratitude into this experience - recalling not everyone everywhere has access to food. If you are religious, you can incorporate your belief system into this activity - for instance, honouring the Divine (Goddess or Creator) for the abundant supply of nutritional food available to you - or simply for food to take away your hunger pangs.

Benefits:

Self-Knowledge: Opportunity to develop better table manners and awareness of dental health (do you need new teeth or to visit the dentist?) Do you have food sensitivities?

Sensory awareness: Do you struggle with food tastes or food smells? Do you notice what is happening with your breath while you are eating? Can you feel the intake of the in and out breath over your tongue? Are you breathing through your nose or your mouth?

Appreciation and Gratitude: For physical body, and to notice the 'blessings' and good fortune to be able to eat a meal.

Mindfulness Activity 2- Walking

"Mindful walking" is another simple activity and form of meditation that you can easily incorporate into your life. You don't need to do a long 20-minute walk; you can simply incorporate it as you move around (walking to the bus stop), although it is unlikely that you will be able to fully throw yourself into the activity if you have to navigate the traffic and other people. However, if you are going for a longer walk, it will be easier to develop self-awareness initially. In this exercise, simply concentrate on being aware of your feet and body as you walk and apply the rhythm of your breath to the activity. You simply 'feel your feet' as they are placed on the ground (a good place to start). Do you walk on the tips of your toes or the balls of your feet, or do you put the entire foot down with each step? What happens with your breathing when you are walking? Is it in step with your feet? Does your step have a rhythm to it, and does your breath have a rhythm to it? As you walk - what do you notice in your surroundings? In this activity, you are the observer of yourself, and the idea is to practice non-reaction to your observations and to live in the present moment. (That being said - if you are in Australia and you are being observant of your surroundings, this will include shifting yourself out of the way of potential threats of snakes and magpies swooping!). However, as you adapt to threats - pay attention and observe how your body instinctively navigates these challenges. As an observer and developing self-awareness, you could try and observe how your inhales and exhales occur - do you feel them warm or cold? Do you inhale through the nose or the mouth? What muscles do you feel being 'worked'. Smells and odours - are there any flower perfumes, or can you smell dampness? Do you hear dogs or birds as you walk around? What other observations can you make - breeze, wind, the tree auras? The sky - clouds? Are the clouds fluffy or straight? Is the sky blue, white or gray? Can you feel the breeze against your skin? Or are you wearing long sleeves - can you feel the fabric of the sleeve against your skin? Do you feel happy when you are walking outside - and were you unhappy and tense before you started walking. Did you notice a change in your emotional state through the activity?

Benefits:

Self Awareness

Sensory Perception

Environmental Awareness and Appreciation for the Beauty of the World.

Mindfulness Activity 3- Sensory Perception/Emotional Regulation

This activity is recommended by mental health professionals for people who suffer from significant Emotional Dysregulation and can be practised by anyone who is suffering from anxiety, phobias or heightened stress. We could also call it a 'conscious meditation". People experiencing an emotional crisis may also receive benefits from calming their minds and nervous system (limbic responses). You can do the activity indoors or outdoors; being outside has a quicker effect on the Nervous system. In this activity, you can be sitting, and it's not necessary to close your eyes (in fact, at different points, you need to have them open!). You can also take a cup of tea with you to sip as you do the activity.

Once you have made yourself comfortable, put your attention on your breath and focus on the rhythm of your breath, inhaling into the diaphragm, holding, and then exhaling slowly. When we exhale slowly, it promotes relaxation by activating the Parasympathetic nervous system, which slows the heart rate, lowers blood pressure, and decreases stress hormones, resulting in a calming effect that enhances focus and concentration. For those people who wish to 'raise their vibration', it enhances self-awareness and sensory perception. The activity generally takes about 15-20 minutes and involves you asking yourself some questions (five) and then doing a repetition of the five questions two or three more times. Below, you will find examples of what and how to do the activity:

1. Start by focussing on your breathing - professionals recommend focusing on your breath by taking three deep inhales and exhales (to the count of three or five). The longer you can exhale, the quicker you will enter the relaxed state.

2. Ask yourself the question:

   What can I see directly in my line of vision or the peripherals without moving my head? You might answer "Powerlines" or "the gum tree', 'leaves blowing on the tree', 'flowers', ants, etc.

3. Ask yourself What do I FEEL (Physically)? "I can feel the heels of my feet pressing against my shoes", "I can feel the pressure of my buttocks against the seat', or "I can feel the cold air on my top lip".

4. What do I FEEL /(sense) is going on within me? "I feel tightness in my shoulders", "I feel heaviness in my lower stomach", "I feel heaviness in my heart - I feel sorrow'.

5. What can I hear? "I hear a plane passing over", "I hear the kookaburra laughing', "I hear a neighbour with their lawn mower".

6. What can I taste? "I taste the sweetness of the cup of tea' (you can alternate this with 'What can I smell?" - "I smell the moisture in the air, "I smell the perfume from the roses".

Once you have completed the first cycle, repeat the activity, finding a new 'experience' to answer each question. For instance, when it comes to what you can see - you won't be saying the tree for every answer. It might be that you can see the corner of the house or the roof. Or some other type of insect activity.

After you have done your four cycles (or five), ask yourself how you feel. Are you calmer? Do you still feel the nervous tension in your body? If so, you should repeat the activity and do another cycle or two.

NOTE: the first time you do this activity, you might struggle to find any answers. The more you do it, the easier it gets because, within this activity, you are also expanding your awareness and consciousness of what lies within - and what lies in the environment. You become more observant of both yourself and your surroundings.

TIPS:

Use your hands to keep track of the repetitions -for instance, on the first cycle, put up a thumb or finger after you answer each question. When you have all the hand digits extended - you know you have completed the 'cycle', and you shift your attention to the other hand to monitor the stage of the cycle.

Turn your phone off before you start, and make sure you won't be interrupted. Hearing other people talking is okay - as long as they are not talking to you and preferably beyond the fence.

Don't struggle, strain or attempt to force - be gentle on yourself. Practice makes perfect.

Benefits

If you can sit outside for this activity, by the time you get up to walk inside, you will have an observable mood change, which is inevitable. Even if you are not 'perfectly relaxed', you will feel more relaxed and more connected to the world and to nature. If not in the first session, you will start to develop a genuine appreciation for nature and your surroundings, especially in spring. These sentiments and gratitude for life will continue to grow as you engage in the activity more.

Have any questions?

If you would like to buy me a cuppa as an exchange for sharing with you, the information I have gained over the last 25 years - it would be gratefully received.

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