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MEDITATION METHOD

Sit upright and comfortably, close your eyes lightly Follow your breath as it flows in and out Recite a word or phrase (or follow the breath) silently and with no rush or force. It can be helpful to combine the word or phrase with the breath Listen to the word as you say it Be attentive and receptive: alert and relaxed Whenever you notice your thoughts (and you are attached to them), return to the word or breath again Accept your thoughts as they are, let them go like clouds in the sky drifting past At the end of the meditation, remain in silence for a few moments
Context

As Christian prayer the word/phrase (and/or) breath it is an expression of faith in Gods presence

Word
Choose a Word: Faith; Abba; Shalom; Maranatha; Peace; lord; Jesus; Mercy; Calm; Centre; Silence; Stillness; Trust; Love; Yes Or a phrase: Letting Go; Do not be afraid; Be still; Peace be with you; Help me; Let it be; I trust in You; God is Love; Be still and Know that I am God Thoughts Thoughts is a term meaning every perception including sense perceptions, feelings, images, memories, reflections, concepts, commentaries, particular experiences, spiritual or otherwise dont deny them, put them aside for the moment if they are important return to them later.
Chris Morris CEO cmorris@ceo.melb.catholic.edu.au

Anthony Dalton

daltont@kilbreda.vic.edu.au

Kilbreda College

16/02/2014

HO 4A
Mantra Meditation A Mantra is simply a formula or a word. Stripped of any religious background it can be just a meaningless word or syllable which can help you relax very deeply. Mantra meditation is an effective relaxation technique and is very simple to learn. Just using a mantra can help you focus your attention and assist you to reach a state of deep rest. Regular practice of meditation has many physical, psychological and spiritual advantages. In particular, it assists in reducing stress levels enables you to be more focused, reduces the possibility of illness and the time of recovery after illness or a distressing situation. During the first weeks of practicing mantra meditation some people tend to become more sensitive. 1 X 20 - 30 minute period per day is ample. If you are having any unusual experiences or concerns please discuss this with the teacher. Meditation should be practiced in a calm, not too light surrounding, distractions should be avoided. The best times to meditate are the early morning before breakfast or the early evening before dinner - although there are no bad times for meditation. The mantra meditation can simply be used as a relaxation technique, there is no need for religion or secrets, although having said that, the mantra I use is Jesus. You should use a word or phrase that in itself becomes your prayer or leads to relaxation. Other examples are attached but love or peace can be helpful. Worldwide, Maranatha, a Greek word is widely used. The four syllables ma-ra-na-tha are said with two breaths. Ma-breathing in, ra-breathing out, na-breath in, tha-breath out. Alternatively consider quieting down and asking God to lead you to the mantra that is suitable for you. Once a mantra has been selected it should not be readily changed, this can inhibit progress and lead to frustration. When you begin to meditate, other thoughts often begin to emerge spontaneously. You should try not to start daydreaming. Thoughts should simply be allowed to come and go like boats on a stream. You recognise that they pass but dont get on board. If you become distracted during meditation just gently return to repeating the mantra without worrying. What ever you do, do not get upset with yourself if you find your mind continually wandering. It is counter productive. When you realize that you have not been thinking the mantra for a while you simply start thinking it again. Then the teacher reminds the participants to "wake up". As with other relaxation techniques this is done systematically: breathing in deeply, moving the fingers and toes; breathing in deeply again, stretching oneself; breathing in deeply a third time and opening the eyes. Comments: One session can last about 10 - 20 minutes Your spine should be straight so sitting upright but relaxed (lying on your back is OK.) The "sound" of the mantra varies. Occasionally it "vanishes". Disturbing noises or thoughts are registered but ignored. One just starts thinking the mantra again. It may happen that the mantra is not thought once during a session. If this is due to worries flooding your mind, then it i s probably a good idea to talk to your parents, a teacher or a counsellor about your concerns. It is not always helpful to talk to friends as their advice may be biased by trying to protect you. If it happens regularly stop meditating and get back to progressive muscle relaxation and exercise. In a meditation session, the aim of the mantra meditation is 1. to repeat the mantra 2. to repeat the mantra without interruption 3. to complete your meditation period without becoming distracted by either the mantra or other thoughts

HO 4B Mantra One of the oldest and most popular mantras in the Christian tradition is The Jesus Prayer. It is a good place to start. It involves cycles of two inhalations and exhalations. Inhale, Lord Jesus Christ Exhale Son of God Inhale Have Mercy on Me Exhale A Sinner

Anthony Dalton

daltont@kilbreda.vic.edu.au

Kilbreda College

16/02/2014

Inhale Lord Jesus Christ

Or God My Father

Or Holy Spirit

Exhale Touch my heart Come to me Be with me Give me peace Heal my soul Lift me up Hold me close Take my hand Hear my prayer Walk with me Stay with me Abide with me Teach me truth Give me faith Show me love Light my way Son of David Lamb of God Prince of Peace King of Kings Son of God Son of Man Lord of Life Word of God Lord of Lords Light of the World Heal me Touch me Fill me Hold me Console me Hear me Love me Teach me Come Lord Mercy Brother Power Strength Peace Love Joy Protect me Keep me safe Help Me Strengthen me

Lord Christ

Lord Jesus

Jesus

My Lord

Lord My Friend

Anthony Dalton

daltont@kilbreda.vic.edu.au

Kilbreda College

16/02/2014