July 12, 2009: Meditation techniques demystified - Part 2 (Coaching teleclass)
Last Sunday we talked about and practiced two styles of meditation, the insight and transformation types. This time we will focus on the transformation meditations. Since this is a coaching teleclass, I would like to offer several transformational visualization techniques for you to try out--and perhaps a few questions for you to ponder.
Splendid life visualization: Visualize yourself in your next life, make that new life perfect in every way--and very detailed. Visualize in a great detail the house you will live in and its location, the friends you will have, the partner you will have, the parents you will be born to, the job you will especially enjoy, the size of your bank accounts, etc. The point of this visualization is to image the best you possible--the best potential for you in this life. (Don't get hung up on whether there is reincarnation, etc.)
Great friend visualization: Visualize yourself to be a great, very special friend visiting you. This friend is very loving, very caring, understands you perfectly. He or she came to visit you because he/she has a special message for you -- a message of joy and love. Have a conversation with the friend. Tell him/her all you need to tell (don't dwell on the negative) and then let the friend coach you toward feeling better and better -- until you begin to feel really wonderful, joyful, loving toward yourself. The point of this visualization is to learn to love yourself better.
Hug a younger self visualization: Visualize yourself hugging a younger yourself, then repeat your own name to yourself encouragingly and with love. Use the name that you like to call yourself best; it does not have to be your given name. This is especially effective if you are experiencing a trouble of some sort--imagine hugging yourself before the trouble started and encouragingly guide yourself through the tempest, always visualizing the best possible outcome at each point. The point of this exercise is to relax into the natural you, which is loving, encouraging, positive, and life-affirming.
Omnipotent self visualization: Visualize yourself as an omnipotent being. Imagine that you are capable of everything and anything. How will you change yourself and influence others near you? What will you create for and in the world?
Royal visualization: Visualize yourself as a king or queen of the land. You are an autocratic but benevolent ruler. Everyone always obeys you because they know you are both powerful and just. What will you make your subjects do?
Peaceful corner visualization: Visualize yourself in the best, most peaceful, pleasant place you can be. A beach, a mountain top, a deep fragrant forest? Imagine lying on a comfortable bed or grass, or sitting in a comfortable chair/armchair--enjoying the place, gradually relaxing until you are completely at peace and in love with life. Stay in that state for awhile. The point of this is to teach you that your perspective (attitude) always starts from within.
How about doing one of these techniques each day of the week? There are six techniques above--do six and then take a day off. Duration: fifteen or twenty minutes per each visualization seems about right.
After each visualization, take a note of your thoughts in some form: write them in a journal, discuss them with a friend, your coach, or with yourself. How do you feel? Any special or unusual experiences? Do you enjoy the technique? How is your life and thoughts are affected by these practices? Why do these techniques help (if they do)?
Copyright (c) Dr. Anatole Ruslanov
