Self-Awareness and Meditation Course
Lesson Four
Self-awareness in Meditation
Now that you have a basic understanding of the psychology behind Self-awareness and meditation, the next step is to use this understanding during the day and in meditation itself. I will start with how to use it in meditation as this is what has led most readers to this point in the first place.
The essential purpose of meditation is to connect with your higher self. Posture is important to facilitate this process. Within the body is a subtle energy system which comprises an intricate system of meridians and chakras. It is this energy system which is utilized by acupuncturists. The most important centres within this energy system are the seven main chakras starting with the base or root chakra at the base of the spine and rising to the crown chakra at the top of the head. Connecting these energy centres is a central channel which follows the spine, known as the Sushumna along which the subtle energies flow. In meditation energy often travels through the Sushumna and its adjoining channels called the Ida and Pingala. To ensure that this energy flows smoothly, easterners sit in the lotus position with legs crossed. this is the ideal position but not easy, and usually impossible for westerners. It is, however, important to sit in meditation with your back as straight as possible, so as westerners you are recommended to sit on a firm seat with your back straight and without using the back rest. At first this may be more difficult, but over longer periods your back muscles strengthen as they get used to this. Lying down is another way to keep your back straight but unfortunately it is difficult to keep awake. I suggest that you sit as long as is comfortable and then lie down for the remainder of the meditation. An hour a day would be ideal but if you can only manage half an hour then that is fine too.
The first part of meditation needs to be a process of relaxation and bringing your mind to balance. Hopefully, outside of meditation you have also tried to maintain balance in thoughts (positive thinking and affirmations), emotions (flowing positive feelings) and in your body (diet and exercise). While maintaining the correct posture focus on your heart chakra (just above the sternum in the centre of your chest) or on the ajna centre (in the centre of your forehead just above the eyebrows).
The key to Self-awareness is balance. To gain more balance and to deepen your meditative experience use a simple breathing technique. Instead of breathing normally take longer over the in breath than the out breath. This increases the positive polarity and increases balance in the mind. The default dominant polarity in all dimensions of our multidimensional experience is the negative so by consciously increasing the positive polarity leads to greater balance and thus greater awareness.
Repeat positive affirmations to yourself. These should be here and now worded and in the first person. For example:
Here and now, in this moment, I am love.
Here and now, in this moment, I am bliss.
Here and now, in this moment, I am peace.
Here and now, in this moment, I am joy.
You may not necessarily believe this initially on a conscious level, but these are the truth for your inner being. Repeating such positive affirmations will counterbalance your default dominant negative perspective which everyone has while in physical form. Remember that thoughts generally are a result of having a non unified perspective of existence. The fragmented perspective that we have is a negative polarity in comparison to this.
After repeating positive affirmations for about 10 minutes you will notice that you have a more detached and balanced awareness. You may even feel slightly expanded and blissful. The 'consequence of being brought to a 'peak experience' is that something will need to give. This usually happens as a form of clearing energetically. It may be a physical or emotional discomfort, or it may simply be in the form of thoughts. As thoughts arise allow them to pass, don't attach yourself to them and get carried away by them. With the light of consciousness on these thoughts they will naturally dissipate.
Before and after meditation it can be a good thing to do some aerobic exercise for a few minutes as this helps to clear unwanted energies.
Copyright © Charles Attfield, 2006