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    BASIC MEDITATION TECHNIQUES

         Part 2 of 3 Parts

             May 1987

                by

             Bill Witt
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         NEW ATLANTIS BBS

           301-632-2671

    Member of the ParaNet system

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   This is the second part of a
three part online course in Basic
Meditation Techniques

   The course is devided into three
sections. Section one deals with
what meditation is and how it plays
a part in the lives of those who
use it. Section two will go into
the techniques and tools of
meditation. Section three gives
suggestions on how to use what
you've learned, in everyday life.
A list of books for further reading
on the subject, will be given at
the end of section three.

   This material may be reproduced
and distributed only if the header,
by line, and BBS info remain part
of any such reproduction.

___________________________________


   In this second section of the
"Basic Meditation Techniques"
course, we will discuss various
relaxation procedures and how they
will aid you in entering a trance
or meditative state. You will also
be given some ideas about types of
music and other "tools" which can
help you achieve these relaxed
states of mind. Let's begin.

   First, let's set the stage for
our meditation practice. You should
pick a place which is as private
and safe as possible. An altered
state of mind, as in meditation,
lessens your awareness of the
outside world. For this reason, it
is not advisable to practice these
techniques in a public place where
there is a chance of being mugged,
robbed, or molested. If you are at
home, with other family members or
friends present, ask that you not
be disturbed and that all other
noise in the house be kept to a
minimum. When you have found a
place suitable for meditation, you
may begin.

   "The seekers of new mind states-
the mind control devotees, the
encounter group enthusiasts, the
drug takers, the psychics, the 
meditators - all are on a journey
into the interior universe trying
to burst the limits of the socially
conditioned mind. Weither
acceptable or unacceptable, moral
or immoral, wise or foolish, the
mind of man is stirring toward a
new evolution."
           Dr. Barbara Brown (1)

   As I said in section one, trance
or meditaive states, alter the way
your mind deals with the realities
it accepts as normal. Things which
are experienced in a trance state
are often not easily expressed in
everyday language. You will at some
level, experience a heightened
state of awareness. Colors, smells,
and sounds may seem amplified from
what they normally are.

   People who can acheive very deep
states of trance often leave their
bodies in astral projection, or
have psychic experiences.

   I highly recommend, that if you
wish to enter deep states of
meditation, you do so under the
guidance and teaching of someone
who is well trained in the practice
of such techniques. The key thing
to remember is that it's not what
level your working on as much as
what you are learning. There is
alot to be gained in wisdom and
knowledge at all levels of trance.

   Now let's learn some simple and
usefull relaxation exercises.


   You want to be sure that the
time you pick to practice your
meditation is a time when you are
least likely to be disturbed. You
should not be overly tired or have
just finished eating as both of
those conditions may cause you to
fall asleep. Even though you wish
to acheive an altered state of
consciousness, you do want to
remain conscious to some degree.
If you fall asleep when you are
meditating, no harm is done and
you will awaken quite refreshed and
rested. Unfortunately though, you
may not be able to recall all the
things you experienced while in
trance.

   If you are lying down, be sure
your back and neck are properly
supported so as not to fatigue the
body. If you are sitting, be sure
that both feet are flat on the
floor and that you are sitting as
erect as possible without being
too stiff or strained. You should
have your arms resting comfortably
in your lap with palms up. 
   In either case, it is important
that your body not become strained
or fatigued for at least  thirty
minutes. This is a good length of
time to begin with as it should put
neither a physical or mental strain
on your being.

   Next, visualize a yourself in
a cocoon of white light. You should
surround yourself completely. See
the light as bright and warm. You
may play with this sphere of light
making it bigger or smaller until
it "feels" right for you. Say to
yourself, "I am protected by the
pure white light of all that is
good and truthfull. I am surrounded
by the pure light which keeps out
all unwanted and evil influences."
   This is a good idea to do for
several reasons. There are those,
and I am one of them, who believe
that each of generates an aura
which protects us from outside
influences when we are in trance.
This aura may be strengthened by
visualizing the light as growing
brighter at our command. Even if
you do not accept this idea, the
practice lends a feeling of safety
and security to you. Nothing which
is outside of you may enter or
touch you without your permission.

   Learning to control and pay
attention to your breathing is
the next step. You should start
by taking a deep breath in
through your nose, hold it for
the mental count of 4 and then
let it all out slowly through your
mouth. Repeat this until you begin
to feel at rest and relaxed. Allow
your breathing to settle into a
steady, rythmic rate. Just this
simple technique can relax and
refresh you at any time. When you
are only doing the breathing
exercise, it is not necessary to
go through the white light sphere
visualization. Some people use a
muffled metronome or recording of
some other rythmic sound, such as
ocean waves, to aid them in setting
the pace of their breathing. A good
source of recorded sounds which can
help you in meditation is a series
of records and tapes which have
been produced under the title
"ENVIRONMENTS".

   Now, as you are breathing, see
yourself lying in the warm light of
the sun. The light is warm and
pleasant to be in. Starting with
the tips of your toes, feel the
light warming all of your body,
slowly moving up into your legs,
your trunk, and then into your
arms and fingers. As you feel
this warming become more and more
relaxed, going deeper and deeper
into a calm and quiet place.

   When you fell totally relaxed
and at peace, bring a single
thought into your mind. It should
be of a pleasant experience or
of an idea such as love, joy,
peace, or compassion. Focus on
this one thought and if some other
thought should try to intrude,
picture it as being written on
a clear board between you and your
focal thought. Then picture it 
being erased from that board as
it might be from a piece of paper.
Deal with any thought, other than
your focal thought, quickly. Try
to maintain concentration on your
focal thought for at least five
minutes. Picture it as being real
and experience it as if it were.
When you are able to do this and
can exclude all other thoughts
as they attempt to enter your
mind, you will have learned the
single most important technique
of meditation.

   It is now time to begin coming
back to normal consciousness.
slowly let the thought fade from
your mind and again become aware
of the warm light of the sun. As
you fell the light bathing you in
its' warmth, start to reconnect
your mind with the physical
sensations of your body. Become
aware of your breathing and the
room around you. Do this slowly
and calmly. When you are fully
aware of your surroundings,
open your eyes slowly. Enjoy the
sense of calm and peace.

   If you succeeded in doing this
exercise, you should feel more
relaxed and calm than normal. It is
important to remember that you
are comparing it to normal for you,
not to what you think others would
or should feel.
   If you do not feel you succeeded
try again in a day or two. Between
meditaion sessions, practice your
deep breathing exercises. If you
keep trying, you will soon reach
a calm and meditative state. Do not
attempt to meditate when you are
ill, tired, or hungry. Those
feelings only serve to make your
efforts more difficult. A very
important part to remember is that
you can not force yourself into a
meditative state. You must flow
into it and surrender to it calmly.


   Some things which are found to
be helpfull in meditation follow.


   Try concentrating on the flame
of a candle when focusing. You
could also use a crystal ball. The
later is rather exspensive but
small crystal window ornaments or
pyramids also work well and cost
much less.

   Music is also an aid to some.
The music should be quiet and
rhythmic. It should bring on
feelings of peace and comfort.
Such music may range from New Age
recordings to classical.

   Another usefull device is to
focus on a symbol which holds
special meaning for you. It may
be an well known symbol or one
you design yourself. As long as
it holds a special meaning or
expresses a special concept, it
is a usefull focusing tool.


   This brings section two of this
course to a close. In the next part
I will give you some pratical ways
in which to use what you have 
learned. Also, a list of books for
further reading will be included.



   References:

   (1) Dr. Barbara Brown
       "New Mind, New Body"
       New York, Bantam Books, 1975
       Page 17










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