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Meditation 101: Knowledge & Practice 
Course Modules 1-11 (Text, Audio, and Video)

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Reminder:  All material is suggestion for your consideration. All new meditations should be practiced a few times in the same week and on separate days before moving on to the next meditation. Give yourself the best chance of success. Play your chosen ambient music in the background.

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Turquoise Sky
"The more you learn to use your breathing when you're not upset, the easier it is
to use your breathing to calm down
when you are upset."

Motivation to Breathe Efficiently

Module 01

Audio Talk

MotivationtoBreathe.923B
00:00 / 16:11
Kundalini Yoga Outside

Breath awareness is like having AAA. 
Just knowing that you have the "tools" to use your breath is reassuring.

Body & Breath Awareness

Module 02

Audio Talk/Exercise

BodyBreathAware
00:00 / 13:40
Wheelchair on the Beach

Suggested Assignments

Module 03

Text Only

A) Find your textures and sensations.

 

You will soon be visualizing and "feeling" an imaginary blanket or covering. Please begin to consider what type or types of feeling sensations you prefer. Is it soft? Is it more like sand or pebbles? Is it refreshing water or warmth?

B) Find 2-3 pieces of ambient meditation music that you like and can use with and without instruction. These should be at least 20 minutes long. Use them to practice meditations without instruction.

Meditation Class

Beginner Breath Awareness Exercise

Module 04

Audio Instruction

Though it is short, practice this exercise until it starts to become comfortable, perhaps at least 4 times in a week. It's best to start to notice your own rhythm of breath before moving on. If you have some experience in meditation, you might choose to move at a faster pace. Either way, your skill with breathwork can flow naturally by the middle of this course if you practice, and it can enhance the result that you get from subsequent meditations. Try 12-15 minutes on your own when you feel up to it. 

ShortBreath.Birds
00:00 / 06:30
Laying on Grass

Body Scan

(Deep Relaxation)

Module 05

Audio Instruction

Ready to get even more relaxed?

Now is the time to use your chosen "imaginary blanket." 

In this Body Scan exercise, you will be guided to first get into your rhythm of breath. Don't worry when you hear a pause in my instruction. Keep getting into your rhythm. You will later be asked to notice sensations, and then to "pull" a type of imaginal cover over yourself - part by part. Some people have never experienced the deep level of relaxation that Body Scan can bring.

 

With the skills of breath awareness and body scan in your tool box, you can experience a much greater sense of calm and reduce stress as well as the effects of stress.

Take your time mastering the skills.

BodyScan.Birds
00:00 / 12:46
Meditation

Heart-Breathing & Pause-Breathing

Module 06

Audio Instruction

"Breathing Into the Heart" is a term for imagery used for meditative healing.  You will now be practicing pause-breathing in which you will be guided to hold on inhale and on exhale. No worries, if it is uncomfortable for you, you can continue your normal rhythm instead.

Additional Note: Comfortably transitioning from non-meditative to meditative and back is a skill. In this audio, I will be talking with you just I would if you came to visit in-person. Then I will lead you into the meditation part.

IntoHeart
00:00 / 10:05
Paper Cut Heart

Heart Healing Leads to Results

Module 07

Text

Heart-healing can greatly change the results that we get from other meditations because attitudes resulting from a broken heart do not often represent our true and best desires. A broken heart can lead to feelings of abandonment, betrayal, and more. We may even feel less valuable and therefore begin to make choices that steer us away from using our talents - or finding love! But if we take time to heal our hearts, we are more likely to know the true desires of a heart that's ready to grab hold of life and to live it with gusto.

 

This is... self-healing!

 

We have an innate ability to heal without getting apologies from other people, and we can even begin to do it without harboring bitterness. We all have this power to practice and to use for self-maintenance. You've decided to explore your power by exploring The ME Program.

So, while the next modules are a bit different from the first, it is a natural part of the meditation progression. The simplest (yet powerful) forms of meditation are breath and body awareness for stress reduction and relaxation, and for pain management. But there's more to you, and there are more meditations to aid in attaining the best you over and over again.

 

Now is when we start working on bigger change, beginning with the heart and emotions, and preparing for highly transformational meditations in Meditation 102 (when released).

 

When you get to 102, you'll have the tools that you need to meditate your way to a more empowering mindset with ease.

TIP: As a reminder, it is recommended that you practice each new meditation 3-4 times (on separate days) within a week before moving on to the next new meditation. This is time tested advice. You can always go back and practice your breath and body meditations more. Thanks for considering it!

Gratitude and Preparing the Heart

Module 08

Video "Field Trip"

This video as well as the next may help to prepare your heart for the next meditation. Gratitude is powerful! Always use it.

The more you practice "bringing up" gratitude, the faster it works like a fast-acting medicine.

Dandelion Fields

Emotions, and Non-Judgement

Module 09

Text, and Audio Talk

Part A

Now that you have some meditation experience and some of your very own, very normal, beginner's issues may have surfaced, it's a good time to talk about practicing non-judgement of yourself. I also address emotions in this audio.

Emotions are not "the bad guy," and emotions are good! They are useful, and they are very powerful diagnostic tools and tools for setting intentions. There are ways to even work with sad emotions for the purpose of empowerment! However, we don't need to do that here. Meditation 101 is about taking back your power, and discovering that you need not be driven by emotions. Some emotions can be placed aside for a time, so that you may accomplish your goals by being the designated driver of your own life journey.

Think about a swan or a duck. They can submerge themselves in water and come up dry because water rolls off their special feathers. You're the duck or swan. Meditation is a tool that you use to train your feathers to take you safely through rough days, but without being emotionally disabled by them. So, it's not about changing situations, but it is about changing your response to situations.  But meditation can also help you adjust how you interpret those situations.

Part B

Note: The following audio is extracted from an older video which originated as part of my meditation friend's group. There are a few mentions in that context. You can ignore those.

Non-Judgment and Emotions Empowerment Talk

NonJudgementEmpowermentTalk
00:00 / 09:56
Star Cluster

Loving Kindness

(Metta Meditation)

Module 10

Audio Instruction

This popular meditation is somewhat different than all others taught in ME101 as it borders on self-hypnosis for the desired outcome of lovingkindness and healing one's own heart. Do not worry about the word, hypnosis. People hypnotize themselves (either positively or negatively) all the time and remain fully aware of their surroundings. This meditation is presented because healing the heart (over and over) can positively effect the outcomes of all other meditations - as we've previously discussed.

LovingKindness.Birds
00:00 / 07:48
Smooth Skin

Useful Tips

Module 11

Text

Congrats on your commitment to meditation! If you've practiced each exercise at least a few times, you are likely ready for ME102.

Here is a list of tips and things to remember as you continue your practice. You may continue to use this course so long as it is available, but you will likely develop your own methods in meditation. That's great! To be sure that you are meditating with an intention and a desired result, consider the following.

Music, Sound, and Settings Especially while you're still a beginner, try to meditate in a quiet or white-noise type of setting when and where you are unlikely to be disturbed. It's also a good idea to meditate when you are fully awake rather then when you are tired. (You don't want meditation to be associated with nodding off to sleep every time you attempt it.) If you'd like to explore meditation music, white-noise, or nature sounds to use for your continuing practice, there is plenty of it out there for free on the internet. I suggest sampling some different types before you sit down to actually meditate with it. You can look up "meditation music" or "study music" or "alpha wave music" or "beta wave music," but everybody is a little different, so explore. I would suggest avoiding delta wave music as this will put most people to sleep and is often used for that purpose.

Your Natural Body Noise, and Rhythm If you haven't tried this before, put some ear buds in without any music. Listen to the rhythm of your meditative breathing. This can help you keep your rhythm of breath and stay focus. You might find it to be pleasant. You can also try other ear "plugs," but I can only recommend using noise-reduction ear plugs and not noise cancelling ear plugs. (You should remain aware of your surroundings.)

Reminder Never drive or operate machinery or do anything that you should not be doing while playing meditation, trance, or hypnotic music - nor with ear plugs in your ears. Please.

Frequency of Practice and Time Length of Meditation This is a tricky topic because it varies from person to person. There are many types of meditation which can having various time lengths, and we've only touched the surface in Meditation 101. My advice for now would be to try to practice meditations that you've learned 2-4 times per week, and practice the ones that you instinctively feel drawn to at the time. It may be one type one day and another type two days later. You will be able to find your groove, and you will learn over time which meditations are best for you and when. You can try experimenting with time lengths. If you recall the talk about Benefits of Breathing, you learned that anxiety can be reduced in only a few moments by using breath. While a breath control method is not necessarily a story-type meditation (see below), it is still a meditation. So, time length may depend on situation.

Remembering the "Story" There is a beginning, a middle, and an end to meditations learned in 101. You've been taken through "the story" in each meditation of the course. But when you meditate on your own, try not to enforce a time frame for each if you don't have to. It's normal for the beginning to take a while sometimes. You might have a day where you need some extra time to settle into your rhythm of breath and reach a calm and meditative state. That's okay! And when it comes to the middle, you may sometimes find that you're making faster progress than usual. For instance, you may have a day when truth seeking meditation is becoming very easy. You might want to keep going and following the trail - so to speak. All of this is fine. Be sure that you don't skip the end phase of meditation. In the same way that you wouldn't start driving a car until you've fully awakened from your nighttime slumber, allow yourself the time to reacclimate to your ordinary, wakeful state.

Intention Set your intention (or know the reason for the meditation and the type of meditation) before you begin. Without an intention, you're just "seeing what happens" in altered states of consciousness. You may come out of that feeling icky and as if you failed. Just regroup your thoughts and try again later or the next day if you forget your intention. You have not failed!

A Helpful Phrase I have a quest to meditate best. I remember intention and story.

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