| In this technique, you will focus on your breath to | | | | The second level in this technique for improving |
| develop an unconscious connection so the positive | | | | your meditation skills focuses on your imagination |
| feelings of relaxation, peace and well-being will be | | | | and visualization abilities. After going through the |
| established within you and you'll be capable of | | | | relaxation process and placing yourself in a |
| retrieving these feeling whenever you wish. Do | | | | comfortable position, focus on your breath for a |
| not rush this process or hold unrealistic | | | | few minutes until you are completely relaxed and |
| expectations of fast results. It takes time to train | | | | centered. You are now going to create a scene in |
| your mind to exercise basic control of your | | | | your mind of your favorite place. This favorite |
| thoughts before you can direct the mind toward | | | | place may exist in reality or only in your mind. |
| specific intentions. | | | | Take the time to carefully build a detailed image |
| Level 1: | | | | of this place where you can feel the air, hear the |
| The first stage of meditation is actually a | | | | sounds, and be aware of the smells surrounding |
| technique in concentration. Once relaxed, focus on | | | | you as you place yourself in the center of this |
| your breath for a few minutes. After you find | | | | favorite place. Spend time in this place over and |
| yourself completely relaxed and at ease, focus on | | | | over in meditation until you can quickly and clearly |
| the sounds around you. Try not to form thoughts | | | | call upon this imagery whenever you want. Along |
| about the sounds but rather just listen and let | | | | with the image will come all the feelings of |
| your mind flow around and through the sounds | | | | well-being, joy, peace and happiness that |
| without clarification or judgment. Do this exercise | | | | associate to your favorite place. |
| for 15 to 20 minutes at a time, releasing your | | | | Level 3: |
| attention to the sounds and focusing on your | | | | The third level of meditation skill development |
| breath as you begin to be more aware of your | | | | focuses on a structured thought such as a |
| body. | | | | favorite saying or aphorism. There are many to |
| Repeat this exercise until you can easily follow | | | | choose from. Use one that generates exploratory |
| known sounds, expected sounds and unexpected | | | | thought processes for you. Unlike previous |
| sounds with the same calm, focused attention. | | | | exercises, you are now going to let your thoughts |
| You might start with a favorite, calming or | | | | flow. Follow these thoughts through imagery, |
| soothing piece of music. Next, once you have | | | | feelings and awareness until you know that you |
| mastered the known sound concentration | | | | have absorbed the meaning of this aphorism |
| technique, you might focus on a classical piece of | | | | thoroughly. What will surprise you is the depth and |
| music you are not too familiar with. When you | | | | breadth of understanding an even simple saying |
| feel comfortable with being able to follow this | | | | can produce. |
| piece of music without trailing off into uncontrolled | | | | Using these techniques will open you to a world of |
| thought, you are ready to move to the final | | | | thought management, directional focus and a |
| sound exercise. | | | | deeper understanding of self and acceptance of |
| The final sound focus will be on unusual sounds, | | | | others. By focusing on the breath as you develop |
| such Whale Songs, or Songs of the Wolves or | | | | your meditation and concentration skills, you will |
| digital sounds. When you are able to follow sounds | | | | begin to unconsciously associate these peaceful |
| without your mind wandering regardless of the | | | | and relaxed feelings with the control of your |
| source, you are ready for Level 2. Level 2 may | | | | breath. Then when you are faced with a stressful |
| take you several weeks of practice before you | | | | situation, you can call up these feelings by simply |
| are able to stay focused for 15 to 20 minutes | | | | slowing your breath and consciously relaxing your |
| without your mind wandering. Give yourself the | | | | muscles. Using this technique, relaxation and |
| time. Remember, learning to control your thoughts | | | | feelings of well-being will always be available when |
| through this concentration exercise is like building | | | | you need it. |
| up a new muscle. | | | | (c)2005 TAO Consultant, Inc. All rights reserved. |
| Level 2: | | | | |