Meditation - How To
by Ronnee Ruselle
Before you start, it helps to ensure that you're totally relaxed. There are two simple ways I've found to do this that help people.
- Muscle relaxation - this is a 'squeeze and release' method where you start with your toes and you squeeze each muscle for a moment to make it tired and then you completely relax it and 'feel' for the relaxation. While you work your way up your body, you can tell yourself "I am now going to squeeze you and then when I release you, you will totally relax" and 'feel' the muscle relax.
- The other thing you can do before you start is to breathe. Take in four deep breaths. With each breath, fill your lungs as full as you can and when you let it go, in your mind you say 'reeeeelaaaaaxxxxx' - that's 'relax' in normal language LOL. Say it of course to encourage yourself to relax.
I would use both of these methods to relax before meditation. If you fall asleep while you're trying to meditate, don't worry about it. It's okay. There's no rush and it means that you need the sleep. Ensure that you're getting enough hours sleep each night an you'll find that you'll get through a meditation. You'll also find your health will improve, your metabolism will work properly, your brain will work more clearly etc. You may already get enough sleep, but I'm just letting you know in case you don't.
Beginning Meditation
These instructions may seem long, but while you're reading them, imagine it in your head and you'll see that it actually only takes a moment or so. Each step can be done within a few seconds and very soon you'll be jumping straight into the meditation when you begin.
Before you begin, always protect yourself with the white light or whatever protection method you find the best. It helps to ask your guides to protect you too if you like and ask them to watch and make sure that no spirits can enter your body while you meditate.
"Take it easy" and don't try to push it. Just allow your mind to wander - maintain the feeling of being relaxed. Focus on hearing and feeling 'silence' in your mind and within yourself. This can be hard to do - for me, I imagine I'm looking at a piece of black cardboard that's blocking everything else from my view and it helps me not to think of anything because I can pretend that my mind's eye is focussed on 'looking' if that makes any sense LOL. This is something that you won't need to do all of the time, but it helps with the first few because it removes the tendency for your mind to roam to other subjects.
Imagine yourself somewhere really nice just as you would with a daydream. In your mind, build a beautiful place. You can either build it or what's also very interesting is to imagine that you're walking down a path and you turn a corner of sorts and it's just 'there'. It's awesome what the mind can create. Some people use another method that may be helpful to you. You may wish to imagine that you're climbing a staircase and as you climb the stairs, they run through the colours of the chakras so you may start off with red or black stairs and as you climb the spiral staircase, you'll see the stairs change. For me, I imagine climbing about 3 steps and then the next one is orange, and 3 steps later the colour is yellow, then green, then blue, then purple and at the top, they're white and as you reach the top of the staircase, the beautiful sanctuary is in front of you.
This will be YOUR sanctuary - a place you can come to each night and explore. This sanctuary could have anything. Mine has a waterfall, a lake and a beautiful grassy area around the lake and seats appear there. I see swans on the lake and the occasional animal wander through the forest that surrounds the green grass. It's beautiful.
Everyone is different. Some people like to imagine a sunny beach with the waves lapping on the shore or anything really. I had one once where I was standing on the top of a very high cliff looking at the blue sky and when I jumped off the cliff I knew that I would fly. I realized that I'd turned into an eagle in my meditation and it was fabulous! I've also had some where I was underwater with dolphins. LOL Basically anything your imagination can dig up is just fine. Ask your mind to show you your favourite thing in nature or indulge in your idea of Eden or where you think would be a wonderful sanctuary.
The most important thing to know about this sanctuary is that it is safe and protected. Nothing bad can ever enter there. The guides tell me that "such sanctuaries are located close to the other side where they are protected and close enough to be filled with love energy".
If you wish it, your guides can meet you at the top of the stairs, take your hand and lead you into the sanctuary. It's up to you. You may even meet up with family members who've passed on within your sanctuary if you so desire.
If not, then they can enter the sanctuary after you're comfortable with it. I'll continue on with these instructions as if they are entering after.
Once you see your beautiful sanctuary, then see yourself exploring it. See the colours vividly. If you have grass, see the texture of the grass, use your senses to hear birds chirping or water running or wind blowing. It takes a moment sometimes, but it's just imagining something beautiful. It is important that it's quiet when you do this and playing some soft, relaxing music, can help to get you into the mood and block out background noises. It doesn't have to be meditation music but it's best if the music doesn't have a regular beat as this can get distracting - for me, I end up tapping and humming to the music! If the only chance you get to meditate is when you go to bed at night, this is the perfect time to do it because it tends to be the quietest time of the day and you probably won't need music.
Anyway, get to know your sanctuary. If you feel comfortable with it, then feel free to ask your guides to join you (if they haven't met you at the stairs) and they'll appear from somewhere. Sometimes people are joined by their guides before they even realize it. I've known my guides to be around me and they appeared as animals for example and when I asked them to join me, the animals would and it's cool because they can communicate with you even then believe it or not. But it's just as easy to ask them to join you in person and it's best to have no preconceived notions about how may will appear or how they will appear, even if a psychic has described them to you. They're just energy so they can change their appearance. They will appear to you how they feel you're most comfortable with them. Sometimes guides appear to me in just plain robes and it can be different any time.
Make sure that you're completely relaxed. Don't feel any sense of hesitation and don't worry about whether you're 'meditating properly'. The proper way to meditate is to 'not' meditate, but just let your mind wander and do the work for you. You'll be pleasantly surprised what comes from it.
Once you're comfortable with the location you're in, you can feel free to leave it in some meditations. You may see roads or paths appear that you can follow.
You may at times see other people or other guides who come to meet with you or your sanctuary can remain free of such interactions and you can start out your meditation at the sanctuary and ask your guides to lead you to somewhere that you can receive messages if you like. You can do anything that you feel you need.
The only thing I'd add to this is that you will in time forget what you see in meditations. Some of it will stay with you, but if you can just quickly write down a few notes in a book to remind you of the meditation, you'll be able to keep a log of the meditations and be able to refer back to them later. You get some powerful and helpful messages in meditation and it's a good idea to record them so that you can look at them later.
Trust me, this whole process only takes one or two minutes to get into and then you're free to meditate until you practically fall asleep if you like. Most people start out with fairly short meditations. You'll know when it's time to end it, especially if you feel that you're standing there waiting for something to happen. They seem quite short while you're experiencing them, but can in fact take up more physical time than you realize.
Happy meditation