When you embark on a spiritual path, what is your first choice?

I believe the answer for most spiritual friends should be – meditation.

As a spiritual practice activity that can be started anytime and anywhere, meditation does not require too many tedious steps or the help of any external things, so it is the first choice for most spiritual practitioners.

Meditation is a form of altered consciousness that enhances self-knowledge and well-being by achieving a deep state of tranquility. It means to stop the cerebral cortex function of intellectuality and rationality, and make the autonomic nervous system active. Simply put, it is an act of spiritual self-discipline that stops all external activities of consciousness and reaches a state of selflessness.

Meditation

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Meditation is generally practiced through what we call sitting meditation, and there is no limit to how long it can be practiced. How to choose a suitable time and place, and how to enter a meditative state, I will introduce below.

The first premise of meditation is to avoid being disturbed by the outside world, so we need to find a quiet place first.

To ensure that you will not be disturbed by anyone, anything, or anything during your meditation, please turn off your electronic devices or switch them to silent mode before starting to meditate. You can set an alarm clock to remind yourself that you have completed this meditation trip. Please try to use a simple, gentle, and clear sound for the alarm clock.

When you find a quiet place, sit down comfortably. You can choose the floor, bed, or chair—anywhere that makes you feel relaxed. Friends who are starting meditation activities for the first time can choose meditation audios and videos with sound guidance; if you have been meditating for a while, I hope you can minimize listening to any guided audios, videos and any meditation music. Because only when there are as few external distractions as possible, our meditation will be more efficient.

Close your eyes and take 5 deep breaths.

With each breath, breathe in through your nose and out through your mouth. Please extend your exhalation time as long as possible and feel the breath passing through your tongue, teeth, and lips.

Focus your attention on your body and feel that your body becomes very, very heavy. Then we started to scan the whole body, just like in a science fiction movie, a laser scans every part of your body. Every time it scans a place, the corresponding place will relax.

If you still feel tense and uncomfortable, or part of your body cannot fully relax, please scan a few more times. Don’t rush, please keep scanning until your whole body and mind are relaxed.

Attention To Your Emotions

How to make sure that your body and mind are completely relaxed, you just need to pay attention to your emotions. When you no longer feel happy or nervous, sad or happy, but simple and ordinary, then we can move on to the next step.

Please focus on your breathing and use your senses to feel where in your body you can feel the strong rise and fall of your breath.

Notice the sensations of each breath you take. Pay attention to the rhythm of each breath. Whether long or short, deep or shallow, thick or smooth. Remember, we just have to feel, just feel.

Please focus your attention on the ups and downs of the feeling, and while breathing slowly, meditate on the number of breaths: inhale once, exhale once; inhale twice, exhale twice; inhale three times… …and count to ten. Again, breathe in through your nose and out through your mouth, extending your exhale as long as possible.

Repeat this process 8-10 times; if your time allows, you can keep going.

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Explore within

Gradually transition from focusing on your breathing to your inner feelings. Visualize that you are withdrawing your spirit from your body and looking at your current mood from a third perspective.

If you have been having doubts, you can take out the doubts and use a third perspective to look at the issue. If you see any pictures, hear any sounds, or feel any feelings, please completely trust this feeling and follow it, and it will lead you to find the answer you want.

This meditation ends here. You can relax your attention and let your thoughts fly. You will feel very happy and relaxed.

Count down for 15 seconds. You can visualize your spirit returning to your body and feel that your body has become very heavy. Then, just like we did when we first started meditating, scan the whole body with a laser and feel it everywhere it scans. Very relaxing and relaxing.

Now, please slowly open your eyes, stand up and move your body slightly.

Please focus on your breathing and use your senses to feel where in your body you can feel the strong rise and fall of your breath.

Notice the sensations of each breath you take. Pay attention to the rhythm of each breath. Whether long or short, deep or shallow, thick or smooth. Remember, we just have to feel, just feel.

Please focus your attention on the ups and downs of the feeling, and while breathing slowly, meditate on the number of breaths: inhale once, exhale once; inhale twice, exhale twice; inhale three times… …and count to ten. Again, breathe in through your nose and out through your mouth, extending your exhale as long as possible.

Repeat this process 8-10 times; if your time allows, you can keep going.

Whether you want to grow physically, mentally or spiritually, or want to get rid of the troubles caused by the external world, or get rid of any emotions you don’t want to experience.

Meditation will always be your best choice.

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