Welcome to the Self-Study Lesson on Meditation. There are several lessons on this topic below. Take as long as you want on each lesson, focusing on the action step at the end. Then, go to the next lesson.
Lesson 1: What Is Meditation?
Q: What is meditation?
A: Meditation is the most important action you can take to change your consciousness. Meditation is the act of stilling the mind and quieting the body. It is withdrawing energy from the outside world and going within. Once you withdraw your attention from the outer, you put your focus on the inner world. This process will lead you to a new state of being. Meditation moves you into a space of internal silence and quietude.
Q: Why should I meditate?
A: Meditation is the single most important action you can take to change your consciousness. It is the best way to connect with your higher self, develop intuition, release fears and control your mind. The moment you decide you want to make the effort to know more about your real self, you send a signal into the universe which will support the truth of your being.
Create a meditation station, a place that you can go that is calming and peaceful. This will set up the vibration and energy field which will directly enhance your God connection.
Watch the following video and let it support your meditation practice.
Lesson 2: Start the Practice of Meditation
Q: What is the first stage of meditation?
A: First, notice and acknowledge that the mind is very busy, and then learn to take charge of the mind and your thoughts. By this action, you begin to notice how you think the same thoughts over and over. You realize how boring you actually are! You become aware of the fact that you are not using your mind to solve problems. Instead, your mind just moves in circles, keeping you busy and distracted.
Realize that you are using your mind in a limited manner. Observing your thought patterns is a wonderful exercise. You will see that your ideas repeat themselves and you dwell on tiresome topics.
Q: What are some practical tools I can use to still my mind?
A: A mantra can help you to focus your thoughts and quiet your mind. A mantra is any word or short phrase which you repeat so your mind can focus with less effort. Some people prefer listening to music or listening to the sounds of nature, whatever resonates with you.
Q: For how long should I meditate?
A: If you are a beginner, doing five minutes a day is really good. As time goes on you might expand that to 15 minutes or a half-hour. Just showing up for mediation time counts for something spiritually, even if you have trouble getting centered. Some days are like that!
Q: How often should I meditate?
A: Try doing one session of five minutes a day to start. Make sure you aren’t tired. Find a time when you are the most alert, yet able to relax. It will also help to find a specific time that works for you: when you get up, at noon, before bed – whatever time works best. Try to keep it consistent. Having a regular time and place for meditation creates a “meditative mood” in which the mind is receptive.
Q: Why is it so important to have a regular meditation time?
A: It is crucial to make a commitment. It doesn’t matter so much when you do it or for how long. The point is to make meditation a priority. By having a specific time, you also set up a vibration and rhythm for yourself that make it easier to go within. Perhaps you already meditate occasionally, but you’ll find it is worth the extra effort to meditate regularly.
Q: Are there any preferable ways of sitting during meditation?
A: It doesn’t matter so much how you sit, where your hands are, or how you breathe. The point is for your body to be comfortable, so it won’t be a distraction. Find a posture that helps you to stay alert, yet relaxed. Typically, people sit when they meditate, but other postures are also valid. You may prefer to walk when you meditate, or perhaps you find it easy to meditate when you practice yoga. Some people are able to still their mind when they are performing a physical activity, like running, swimming or gardening. The rhythm of the movement can be mentally soothing. Any action in which you become absorbed and forget yourself will be valuable. Creating art, playing an instrument, listening to music or the sound of a fountain can help take the focus off yourself and begin to move you into a meditative state.
Q: What specific things should I do when I meditate?
A: You don’t need to use any particular rituals when you meditate. If you relax easily listening to music, do that. You may choose to just sit quietly and pay attention to your breathing. You could even use a special word, phrase or mantra that centers your mind. Find whatever style feels right for you–and keep it simple.
In the following video, I share with you more about how necessary meditation is for your spiritual awakening. Watch the video, then journal your responses to the questions below. https://youtu.be/ln3kSc0IetQ
- How have you found your practice of meditation has helped you?
- What changes have you noticed in yourself?
- What repeating patterns in your thinking have you noticed?
Lesson 3: Making Peace with Stillness
Q: I’m not sure if I am meditating. I feel like I am just sitting there. Am I doing something wrong?
A: Don’t get frustrated if “nothing happens” during your meditation time. It is normal for your mind to race around from thought to thought. Gently try to bring your attention back to the music, mantra or your breathing. Don’t waste time getting angry with yourself. Stilling the mind is a challenge for everyone! You might also notice that you meditate and find it relaxing but “nothing happens.” Be assured that your consciousness is changing bit by bit.
Q: I am constantly distracted by my thoughts when I meditate. What can I do about that?
A: Even if you spend your entire meditation pulling your mind away from distracting thoughts, that is OK. The fact that you are attempting to forge a conscious bond with your higher self by quieting your mind is a great step – so don’t give up! If you find yourself constantly worrying about the tasks of your day during your meditation time, it might help to write them down. Trust that you will best accomplish them after you have meditated. Then sit down and focus completely on connecting with your higher self.
Journal your response to the following questions:
1. How do you still your mind? Is there a technique that you use?
2. How has meditation supported you along your journey?
3. Do you have a certain meditation place and time? Where do you meditate most often? How does that space support you?
Lesson 4: What Happens During Meditation?
Q: What is happening on a spiritual level when I meditate?
A. As you meditate, you are creating a bridge or a line of communication between your personality and your higher self. You are setting up a “spiritual phone service.” Your daily meditation is the way you “pay your phone bill” and keep your line active. If you meditate and you don’t receive a message, it does not mean you are not “hooked up.” A telephone is working even if it isn’t ringing! The point is that you are becoming better able to hear your higher self anytime it “calls you up.”
Q: I feel different “in my own skin” since I’ve started meditating. What’s happening?
A: Congratulations! You are opening yourself up to new energy.
Q: What other benefits will I receive from meditation?
A: You will feel calmer and more focused. You will feel a sense of peace. You will be able to respond to people differently and remain in a centered emotional place more easily. By means of meditation, you will find freedom from the drama of life and its resulting confusion.
Your life will become more efficient and streamlined. Eventually, the habit of meditation will lead you into being in that higher consciousness all the time. The lower thoughts will get erased from your mind because you are not feeding them.
See if you can stretch your meditation time this week. If you meditate for 5 minutes a day, see if you can go 10 minutes. Write down what you notice after several days of going the extra mile. You are adding power and energy to the fuel of your spiritual growth!
Watch the following video and let it support your continued meditation practice.