Guided Meditation and Talks
Talks about the inner Light and Sound
My Journey with the inner Light and Sound
What is the Light and Sound Meditation?
The Purpose of the Light and Sound
For awareness of the breath and the present moment, relaxation and feelings of well-being. They are good to use in preparation to receive access to the inner Light and Sound.
Meditation For Beginners
using 4 stages leading to awareness of the body’s natural rhythm of breathing
Breath Meditation with Awareness of Thoughts and Sensations
A Simple & Powerful Breath Meditation in 4 Steps
I recommend simple breath meditation. It’s obviously ages old but stands the test of time because it develops stillness, concentration and acceptance. It’s good preparation for receiving access to the inner Light and Sound.
This guide offers a gentle, unforced and very useful 4 step meditation which is easy to begin and build up over time.
It helps us to be aware of whatever presents itself to our consciousness.
It allows us to not exclude anything from our awareness, but to mindfully notice when we are distracted by thoughts, expectations, images, and then actively return to the breath / meditation.
It’s good preparation for your future Light and Sound meditation.
You move through each step in your own time. If you are an experienced meditator then feel free to go straight to Steps 3 or 4.
1. Sit and relax your attention into the broad space of your background awareness.
Gently observe whichever things come into your awareness and remind yourself to be present while practising not to reject or look for anything in particular.
2. Continue sitting and place your attention on any physical sensations you experience. Observe them.
Acknowledge reactions like judgements, emotions, mental chatter like stories about things or mind movies, memories.
Build your awareness of bodily sensations and your acceptance and enjoyment of them. Let everything else fade into your background awareness.
(A bodily sensation is the reality. Any thoughts or other reactions to them become the stories about the bodily sensation. A thought or emotion/feeling about your body is not your body.)
3. Feel the sensations of your body breathing. Focus on the rhythm of your body’s natural breathing.
Also recognise whatever else is presented to your wider awareness, while you focus gently on the breathing sensations.
If you get fully distracted, gently acknowledge this – ‘this is a thought about work’, ‘this is an image of my holiday’ or ‘this is a rumble in my stomach’ (‘this is a sensation’), then return your attention to the Breathing sensations.
Do this repeatedly if necessary.
Be gentle and patient and allow it to be a pleasure.
4. Focus exclusively on the sensations of the breath on the tips of the nostrils.
Allow your body to breath in its own natural rhythm. It will do this automatically.
While you feel the sensation of breath on your nostrils or tip of the nose, you can also be aware of other things that present in your consciousness.
Whenever distracted, congratulate yourself on noticing this and happily return your attention to the sensation of your breath.
Enjoy! It’s a very simple and powerful practice and some have called it healing.
The steps are offered as a way to grow your skill in meditating by reducing distractions and increasing your attentive skills so you benefit more from using observation of the breath in your nostrils as your anchor to present moment awareness – Step 4.
Some suggestions for practise:
5 mins to each step in sequence during one sitting. Total 20 mins for all 4 steps, but you may prefer continuing Step 4 longer.
15 mins twice per day with Step 1 exclusively every 5 days.
Choosing the next in sequence, Step 2, from day 6 and so on.
Once 20 days are complete you begin again, but stacking steps – Step 1 for days 1-5 then Step 1 & 2 for days 6-10 etc,
Feel free to decide upon any variation you can imagine, stick with it and find out what works.
Wishing you lots of enjoyment and discoveries!