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Visualization
& Meditation on Overcoming Stress
The following
Visualization and Meditation on Overcoming Stress is excerpted from
Jyotish Novak's new Meditation
Therapy™ for Stress and Change video. Jyotish is the
spiritual director of Ananda Sangha and Communities, and is the
author of the best-selling book, How
to Meditate.
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Streaming Video Excerpt  ,
14 minutes
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Text of Video Excerpt:
First, we need
to relax our body and mind. Sit on a cushion or a straight-backed
chair. Keep your chin parallel with the floor and your spine erect
and away from the back of the chair. Now we'll practice a technique
to relax subconscious tensions. Inhale and tense your whole body
until it vibrates. Throw the breath out and relax completely. The
inhalation should be through the nostrils and the exhalation through
both the nose and the mouth. Let's do that twice more: Inhale and
tense, … exhale and relax. Now, once again; inhale and tense.
Throw the breath out and relax.
Now we'll do
a technique of yoga called, "regular breathing," which
helps calm the mind. Inhale slowly through the nose to a count of
eight. Hold your breath and concentrate your attention at the point
between the eyebrows for a count of eight. Now exhale slowly through
the nostrils for a count of eight. Let's do that again. Inhale …
concentrate and hold … exhale. Now, one last time, but this
time use a count of twelve. Inhale for a count of twelve. Hold the
same length of time. Exhale for a count of twelve. When you practice
this on your own, you can use any length of count that is comfortable
for you, but be sure the inhalation, holding, and exhalation are
equal.
Now let's relax
the whole body as completely as possible. Become aware of your feet
and let go of all tension there. You can think of space or light
in that area. Now relax your calves … your upper legs, and
behind your knees. Relax your hips and abdomen. Many people hold
tension in the abdomen, so concentrate on relaxing completely in
that area. Now relax your hands and forearms … your upper arms
… and now your chest and shoulders. When you relax your shoulders,
feel that you're letting go of all burdens that you might be carrying.
Now relax your neck … your jaw … tongue … and lips.
Relax completely, feeling all tension in your face melt away. Relax
your eyes, … eyelids … and forehead. Now gently focus
your mind at the point between the eyebrows, the seat of higher
consciousness.
The following
visualization will help accept life with calmness and enjoyment.
Visualize yourself floating near the shore in a beautiful blue sea.
The sea is calm, the sun is shining, and the wind is blowing gently
over the water. Gradually, the waves begin to increase in strength.
… Now, they are tossing you about. At first you find this annoying
and wish they would stop. But now you realize that you can't control
the sea. As you relax, you begin to accept the waves and enjoy the
ride they are giving you. You see that they are playing with you.
Stay in this state of enjoyment for a while. … Now feel that
your vision is floating up above the level of the sea and looking
down on your little body. As you look down from this height, you
see that the waves aren't really big at all. From this higher viewpoint,
the sea actually looks quite calm. And it is beautiful, blues and
greens, and little whitecaps. All is incredibly beautiful. You see
that the ocean of life is your friend and your supporter. You gaze
out toward the horizon endless miles away. The line where the sea
meets the sky never changes. Concentrate on this line and try to
feel that underneath the waves of events you never change. You are
always peaceful, always calm, always joyful. Release all attachments,
all desires, all regrets. Float now in this vast ocean of bliss.
When you are ready, let your mind come back to a point of concentration
at the spiritual eye, between the eyebrows.
Continue concentrating
here as we prepare for deep meditation. Check to see that you are
still completely relaxed. Now become aware of the breath as it flows
in and out of the nostrils. Feel the movement of air and mentally
observe it flowing in and out. Don't try to control the breath,
just watch it. If your mind wanders, gently bring it back to watching
the breath. If you would like, you can mentally say "hong"
as the breath flow in and "sau" as it flow out again.
These words are an ancient mantra that helps calm and concentrate
the mind. Gradually feel the breath higher and higher in the nostrils,
until you are observing it at the point between the eyebrows. We'll
continue to silently watch the breath in this manner for some time.
… Concentrating at this point will help lift the mind toward
superconsciousness.
Now exhale completely
and concentrate your energy and attention at the point between the
eyebrows. If you see light there, just observe it. Let go of all
thoughts, all anxiety, all plans and feel completely at peace. Hold
this state of silent meditation and try to deepen it. Go as deeply
as you can into the silence. The deeper and longer you can hold
this state, the faster will be your progress.
Now, once again
return to body consciousness. We will end our meditation with an
affirmation. Concentrate deeply on the words and the meaning behind
the words. Send this message to your subconscious mind. We'll repeat
it several times:
I am grateful
for my life exactly as it is.
I am thankful for this day,
I welcome every hour.
Thank you God.
Thank you God.
You can repeat
this affirmation as often as you would like. It is especially effective
just after waking up in the morning, or just before sleep at night.
Back to: Dealing
With Change and Stress
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