| Today, many people are turning to mediation to | | | | sense of relaxation or wellbeing. Two feelings to |
| relieve the stress in their lives. Some find | | | | focus on, as you smile, are compassion and |
| meditation too difficult or boring and give up. | | | | gratitude. If you are losing touch with the feelings, |
| Others stick with it and reap the benefits. There | | | | you can refresh them by going back to your |
| are meditation techniques that engage the mind | | | | eyes and bringing up the face again. Feel their |
| making them easier for beginners. One good | | | | warmth and reflect it back, until you can move |
| example is the Inner Smile visualization, which I | | | | on. |
| describe below. Meditation has many other uses | | | | Although the Inner Smile is primarily a meditation |
| besides stress relief. Traditionally the primary | | | | used for healing, with modifications it can be used |
| reason to meditate has been to achieve some | | | | for spiritual practice, as well. However, my |
| spiritual goal. According to Taoism, the ultimate | | | | favorite Taoist meditation to use as a spiritual |
| spiritual goal is immortality. Over the centuries | | | | practice is Cherishing The One. |
| many Taoists have taken that quite literally, trying | | | | Cherishing The One |
| to achieve immortality in this very body, but what | | | | To be truly useful as a spiritual practice, Cherishing |
| is really meant is achieving a state of mystical | | | | The One, should be a whole life practice and not |
| union with the universe. When you drop | | | | just a meditation. When I teach it, I strip away |
| identification with the ego and identify with the | | | | the Taoist trappings because I believe people |
| universe, you do, in a sense, become immortal. | | | | from any religion or spiritual tradition can make |
| Spiritual traditions from around the world have | | | | effective use of it. The premise is that we have |
| always discussed this divine union, using their own | | | | within ourselves a spark of the divine light, and |
| terminology. For instance Paul says, "Now not I, | | | | when we recognize that, we live our life |
| but Christ lives in me." In the Hindu tradition, the | | | | differently. This meditation gets us in touch with |
| word yoga has the same root as the English | | | | that divine spark. When we live our lives with the |
| words yoke and union. The final stage of yoga is | | | | memory of the presence of the divine spark, we |
| union with the divine. | | | | treat ourselves with great respect and love, |
| Taoists are very practical, and want to help | | | | knowing we carry divinity within ourselves. This |
| people, no matter where they are in life. Whether | | | | practice transforms our lives. |
| you are looking for improved health, longevity, | | | | Here is how I usually teach the Cherishing The |
| serenity, or immortality, Taoism has tools to help | | | | One meditation: Start in a comfortable posture for |
| you reach your goals. And very often, the same | | | | meditation and spend a minute or so watching |
| tools can be used for multiple purposes. | | | | your breath, to allow the mind to settle down. |
| How to Meditate | | | | Imagine that there is a thread of light from the |
| Most beginners struggle with trying to keep their | | | | tip of your tail bone to the top of your head. |
| minds still, and most give up because of the | | | | Gradually allow the thread to get bigger, until you |
| frustration or boredom of that task. I therefore | | | | are sitting inside an orb of light. Then allow that |
| recommend that beginners start with meditative | | | | orb of light to continue to expand until it fills the |
| techniques that keep the mind occupied. One | | | | entire universe. Stay in that space for some time, |
| meditation that I like to teach beginners is very | | | | imagining the entire universe being pervaded by |
| good for helping with stress and improving | | | | divine light. Then allow the orb to shrink again. As |
| physical health issues. It is called the Inner Smile. I | | | | it grows smaller it retains all of its immensity and |
| have created an mp3 version for people who like | | | | brilliance. By the time it is a thread inside your |
| guided meditations, but it is a very simple | | | | body again, it is throbbing with intensity. Then |
| meditation. | | | | allow the thread to shrink until it is a point of light. |
| Here is the most simple version. Start by closing | | | | Visualize that light either in your Heart Chakra, at |
| your eyes and getting comfortable. It's nice to | | | | the center of your chest, or at your Crown |
| watch your breath for a minute to allow the mind | | | | Chakra, at the top of your head. Allow feelings |
| to slow down. Then imagine someone smiling at | | | | such as awe, wonder, and gratitude to well up |
| you. It's best to imagine someone who's love, | | | | within you. Slowly allow the meditation to end and |
| warmth, and/or friendliness you can actually feel, | | | | gently get up carrying the remembrance of your |
| when you think about them. So feel those feelings | | | | experience with you, throughout your day. |
| and begin to reflect them back. Smile at that | | | | Taoism focuses on being content with where you |
| person, in your imagination, with as much feeling | | | | are and what you have right now. Although it can |
| as you can. Then allow that image to fade and | | | | take many years to make significant progress |
| smile into your own eyes with just as much | | | | with meditation, you can enjoy the process and |
| feeling. After that you can smile throughout your | | | | take delight in the small shifts in your awareness |
| whole body, at your organs, limbs, joints, etc., or | | | | and serenity. As the weeks and months go by, |
| focus on areas in need of attention. Smile at each | | | | meditation becomes easier and more enjoyable. |
| location for a few moments, until you feel a | | | | |