Counseling Group

The Simple Little Meditation Book

by Allen Holmquist, Ph.D.
©1983, 1999 Revised
All Rights Reserved.

with contributions by

Edith Stauffer

Alverna Taylor

L.I.F.E. Productions
248 East Foothill Boulevard, Suite 100
Monrovia, California 91016
U.S.A.

TABLE OF CONTENTS

Purpose

I. Laying the Foundation 1

1. Relaxation 1

2. Prayer 1

3. Concentration 2

4. Creative Imagination and Visualization 2

5. Physical Environment 2

II. Meditation is 3

III. Types of Meditation 5

1. Reflective 5

2. Receptive 5

3. Creative 5

4. Invocation 5

5. Healing 5

6. Walking 6

7. Group 7

IV. Registering Impressions 7

V. Creativity Over Time 7

VI. The Personal-Transpersonal Continuum 8

VII. Additional Meditative Techniques 8

1. Evening Review 8

2. Seed Thoughts 9

3. Symbols 11

4. Affirmations 12

5. Mantras 14

6. The Great Invocation 18

7. Suggested Beginning Meditation Outline 20

8. Spiritual Journal 21

VIII. Glossary 23

IX. Resources 26

X. Your Own Additions 28

ii

PURPOSE

This book is designed to present meditation in as clear and simple a way as possible. Every effort has been made in this direction. The writing style is concise with a noticeable lack of descriptive phrases. Perhaps this little work is best viewed as a basic cookbook. You will find a definition and discussion of all the main tools, a list of possible ingredients, and a beginning recipe. The product will be enrichment of your life, the lives of those around you, and the entire planet.

The tools for this enlightening, enlivening project are relaxation, prayer, visualization, concentration, and meditation. The first four are fine practices on their own, and combined with meditation they form an even more powerful, transformational tool. Knowing as we do that "the whole is greater than the sum of its parts", the usefulness of this integrated approach becomes all the more apparent.

The intent is to offer a context, processes, and methods that can be used by people of all religious and spiritual persuasions. A variety of terminology was chosen to emphasize the unity and similarity of all approached toward the transpersonal realms. Please do not let terminology get in your way. Look beneath the words to the truth they are attempting to portray.

Finally, meditation is a practice that each individual must design for him/herself. Being told by a "teacher" how to meditate or what to do in meditation and blindly following those directions is not the style of spiritual growth for the 21st century. Our real teacher-priest-guru-guide is our transpersonal self, the Divine within us. With this in mind then, take this booklet as a collection of suggestions to aid you in forming your own meditation practice.

MEDITATION

LAYING THE FOUNDATION

Relaxation is a condition in which the personality is quiet; the physical body is comfortable, the emotions are calm, and the mind is still. The goal of a relaxation technique is this state of peace. Often spontaneous images or feelings surface, sometimes even higher states of consciousness, but these are a by-product and not a direct result of the relaxation process. These impressions may be our own or from the collective unconscious. The point is that without an intention to contact the Higher Self and a developed ability to do so, the images may be meaningless or counterproductive.

Prayer is a basic instinct within humans to communicate with the Divine. In times of need we respond to that instinct, reaching out for something greater than ourselves for guidance, strength and insight. Our need is met in the measure that we have faith, and the need is in line with our highest good, the highest good of the people around us and the planet as a whole.

Relaxation is an important element of prayer. An uptight personality will find it difficult to reach out for and receive subtle, higher energies.

Prayer is largely an appeal of the heart, of feeling, and of desire. It is a petition, intercession, or thanksgiving. It is more than asking. It is a lifting up and a calling down from the Source. Prayer may sometimes involve physical and mental processes, but only in a secondary manner.

Prayer, through practice and development, leads to a discovery of our subtler powers and the fact of the essential duality of life. We find that we are both a lower and a Higher Self.

Concentration is the ability to hold the mind steady on a particular subject. Most of us find it easy to concentrate on something under the impulse of strong interest, desire or feelings. When attempting to concentrate on an abstract subject (such as a seed thought) or a subject with no personal interest or benefit, however, we find our minds wandering off, seemingly out of our control. The development of the ability to concentrate at will is the final step in the control of our mental nature. Until that point, it basically controls (or at least limits) us.

Creative Imagination and Visualization are the primary techniques of creation. All philosophies, inventions, and products (everything manifested on the physical plane) are preceded by thought. All thoughts are expressions of abstract ideas. The process of (1) taping the source of all ideas, (2) forming thoughts, and then (3) manifesting those thoughts is the use of the creative imagination. To do this, we still the mind and make it an open receptor for an impression from the "rain cloud of knowable things." Visualization is its active counterpart, building a picture "in the mind's eye" constructed of mental substance on the mental plane. In practice, creative imagina-tion and visualization can be used sequentially to form a powerful, creative tool for developing and manifesting abstract ideas (qualities, energies, symbols) and concrete objects (having to do with the five senses). (See tape listed in Resource section.)

The Physical Environment is an important factor in beginning meditation practice. A pleasant, quiet room in which we can meditate regularly, sitting with comfortably erect spine in a favorite chair is ideal. Hatha yoga-type body postures are not necessary. Some people use candles, incense, or flowers to add beauty and clear the energy in the room. Reading a few pages out of an inspired "gospel" before meditation helps set our intention. After months or years of practice under carefully monitored conditions we find it possible, and even desirable, to meditate in a variety of environments occasionally, from concert halls to nature settings to freeway driving. Eventually meditation becomes a way of life, not a 20 minute exercise. (See Walking Meditation, page 6.)

MEDITATION IS . . .

Meditation is a mental process which also involves the heart, Higher Self, and will. It is the intention to contact and be at one with the highest part of ourself possible at that given moment. Meditation is also the result of that intention, the manifestation of that contact in our daily life as service. For most of us this "highest part" is the Higher Self or Soul, our unlimited source of love, wisdom and group consciousness.

Thought, the product of the mind, is an unseen, yet dynamic energy. It is a real power. A basic principle of creation is that energy follows thought. Simply put, whatever we spend time thinking about is likely to happen. Through meditation we can use thought to build, feed and maintain an idea. Properly held and within the highest good, thoughts manifest as growth and positive change. Meditation is an inner mental action, a deliberate use of thought to fulfill a specific purpose.

Meditation is a redemptive process. This activity resounds on deep levels of our being and creates an energy that initiates transformation in our lives.

Meditation is, at its most profound and significant level, a tuning in of the individual to the rhythm of the life, heart, and mind of the Universal Being, God Himself. From that contact, spiritual develop-ment and manifestation automatically follow.

Relaxation in necessary as the first stage in mediation. Without a relatively comfortable body, calm emotions, and a still mind, lifting our awareness toward the higher mind (Soul) for our meditative work is difficult.

Prayer is also a cornerstone of the meditative process. Without the feeling, energy, and love that prayer can evoke, meditation may be a stale, meaningless, mental exercise. Aspiration also gives us the motivation to refine our meditation skills and follow-through on the ideas that come to us.

Concentration is necessary for successful meditation. Without a developing ability to hold the mind relatively steady on the subject of our choice, meditation is very limited. Concentration on a seed thought focuses energy on an evocative idea that taps the intuitive and produces insight. Steady focus on an invocation or mantra greatly increases its effectiveness. Concentration, along with visualization, energizes our intention to raise our point of consciousness to the highest level possible, enhancing the meditation.

Meditation uses Creative Imagination and Visualization to give thought form to abstract spiritual ideas (such as Love, Will-to-Good, and Synthesis). This process continues toward expression on the concrete level through radiation of energy and the initiation of worthwhile projects. The goal of this work is joy and goodwill for the entire planet.

Since the process of meditation includes thought, intention, imagination and visualization, which are most dynamic and productive tools, it is important to always use these techniques for the highest good of all concerned. Any selfish use of this power eventually leads to separation and unhappiness.

TYPES OF MEDITATION

Reflective Meditation is a strictly mental process which involves thinking on a definite theme. This is perhaps the simplest form of meditation and a good way to start. It is not unlike our accustomed style of thinking. The major differences are choice of subject and intention. Suggested subjects: seed thoughts, symbols, areas of possible growth, projects, and dream material.

Receptive Meditation is raising our consciousness to the highest point possible, creating inner silence, and maintaining an attentive receptivity for impressions. Without the proper intention and consequent elevation of consciousness, we are open to impressions that are inappropriate or even harmful. With right intention, however, information can come from the Universal Wisdom by way of our intuition, which is often expressed in the form of abstract ideas, images or energies. (See Developing Your Creative Imagination in Resource section.)

Creative Meditation is building channels of thought substance through which ideas, ideals, energies and qualities can find expression. Through the technique of visualization, this purposeful construction of ideas and images can eventually manifest in change on the physical plane.

Invocation involves a prayerful attitude of heart, a meditative state of mind, and focused will -- the Will for the Good of all humanity. To invoke we not only ask, call forth, and summon, we see emerging and know we can rightly demand and affirm the invoked quality. It is an appeal, a presenting of need, the power to expect, and faith that good will prevail. When this evocative spirit is present, the results are inevitable and sure, and the response evoked cannot be stopped. Invocation is the basis for the success of desire, aspiration, prayer, and meditation. Always we get -- in time and space -- what we invoke; and the knowledge of this fact, scientifically applied, will be one of the liberating forces of humanity.

Invocation is the highest type of prayer and meditation. It is a new form of divine appeal in which humanity takes more responsibility as a co-creator with The One and is emerging as the form of prayer for the religion of the 21st century.

Healing Meditation involves the imaginative radiation of healing light (through the heart center, forehead or palms of the hands) to an individual or group in need of physical, emotional or mental healing. This is best done as a group, linking in consciousness with like-intentioned people. Because this meditation can initiate a transfer of considerable energy that could vitalize both healthy and unhealthy conditions, it is important not to send energy directly to a diseased area or a specific part of a person or group. Rather, send the light to their Higher Self, making additional light and love available for use toward their own, and the planet's highest good. (See The New Group Meditation in Resource section.)

Walking Meditation is the synthesis of all types of meditation. In a very real way it is the goal of everything we have talked about up to here. We go about our daily activities in a meditative state; that is, with the intention to think, talk, and act from the highest part of our being. The motive of all our action becomes the manifestation of the Highest Good for all sentient beings. We move toward establishing a dual consciousness. We continue to concentrate on and take good care of our outer activities and yet keep a part of our attention directed to the inner life. We become an intentional point of light in the world and eventfully exist as a Higher Self in our everyday consciousness, until in some distant day our intention shifts toward reaching a still higher vibration, the Universal or Transcendental Self, the fiery essence of our true spiritual Being. But that next step in the continuing unfoldment of humanity is beyond the scope of this book.

Group Meditation is rooted in the knowledge that we, as workers with the inner life, are not alone. There is an ever-expanding network of individuals and groups whose common goal is the service of humanity and the constructive evolution of the planet. We do not meet most of these people, but they nevertheless constitute a nameless and faceless group with which we can link in consciousness each time we meditate. The Energy, Love, and Wisdom that we can contact, assimilate, and radiate is thereby greatly increased. (See The New Group Meditation in Resource section.)

REGISTERING IMPRESSIONS

We may not register in consciousness any special energy or insight during meditation. We can assume, however, since energy follows thought, that there is contact and that its manifestation will come later. (See Relaxation/Developing Your Creative Imagination in Resource section.)

CREATIVITY OVER TIME

As it seems appropriate, we can add and delete seed thoughts, mantras, affirmations, and symbols as well as including group connection and healing. Of course, we can have walking meditation as our goal from this day forward.

It is important to be creative and flexible in our mediative life. There are various internal and external cycles that we become more aware of as we refine our sensitivities through mediation and service. Therefore, varying our meditation style and form to align with and make best use of these cycles becomes valuable.

THE PERSONAL-TRANSPERSONAL CONTINUUM

In a beginning meditative/spiritual practice, we find much of our thoughts, time and energy devoted to personal concerns like losing weight, finding the right job, or marrying the right person. Eventually we may focus on how we might best serve our family or community, letting go of limiting emotions and beliefs, or manifesting our Higher Self in all we do. Other foci include: what energy is best invoked today for helping the planet; meditating to give "thought- form" to abstract ideas that we ourselves will not manifest but that someone else will "pick-up on"; and the use of, or voicing The Great Invocation each day as an act of planetary service.

With no value judgement intended, the preceding paragraph illustrates the personal-transpersonal continuum. We can use the tools in this book from any point in that spectrum. On the spiritual path, we consciously choose to add more and more transpersonal (beyond the personal) to our daily life. A wise blend of personal and transpersonal focus is important however, for an ignored, congested, devalued, or unhealthy personality will not be a useful vehicle for transpersonal energies, ideas, or activities.

ADDITIONAL MEDITATIVE TECHNIQUES

EVENING REVIEW

A most useful concentration exercise and reflective meditation is the Evening Review. Before retiring for the night, we visualize each happening in our day, beginning with the present moment and proceeding backwards to awakening. Our purpose is to be aware of our consciousness during each experience, not just focus on outer events. This is done with the attitude of an objective, compassionate observer. If we find ourself becoming emotional or judgmental, we gently return to the present, re-align the personality, and begin the process again.

SEED THOUGHTS

Seed thoughts are abstract word-forms which are used during reflective meditation to help us "tune in" to Universal Wisdom and Energy. They are phrases or sentences that embody a value or concept we want to discover more about. Over time, the theme will grow in our consciousness and imbue us with its quality. Seed thought work develops the ability to focus the mind at will and learn to use it on the abstract levels where the intuition functions.

We start by reflecting on the physical/concrete aspects of the phrase, then the emotional/sensitive, and then the mental. Lifting the seed thought into the light of the Higher Self, we can reflect on its group and planetary implications. A seed thought may be used for several weeks to facilitate understanding its various implications. Longer selections may be divided into a number of parts, each part used for one or more days. The following are suggested seed thoughts. Any group of words, however, that we are attracted to and fit the preceding guidelines, are appropriate candidates for seed thought work.

unity will-to-good flowing purpose

one-pointedness universality serenity

inspiration manifestation harmony

balance appropriate timing sacrifice (to make sacred)

accuracy purity steadfastness

rhythm mastery the Plan

harmlessness loving action dedicated investigation

discipline brotherhood simplicity

The Will of God, the Love of God, and the Mind of God find their reflection in the world of humanity.

A point of serenity at the center of all activity.

Behind the manifested universe lies the Loving Will of the One Creator; behind my manifested self lies the loving will of the Higher Self.

Through loving understanding, all things are made one.

The Light of the One Life illuminates all forms.

The light of the soul streams forth like a beacon light upon my way; and in that light I see the light in others. I know I travel not alone.

May the light of the soul illumine my mind, and shed a light upon the way of others.

Joy -- Like a bird on the wing, I fly towards the sun. I sing in my soul so that all I meet can hear.

Duality is visioned by the seer. He sees the Presence. He sees, and seeing knows that he exists and likewise that which is seen. The knower blends the two in one. He sees the Presence as himself. He merges with the light. Behind the Presence gleams the awful radiance which shrouds the One and Only. Before the Presence stands the aspirant. Within the Presence, through the merging process, is peace, is union, the end of fear, the end of difference, joy, love and light.

SYMBOLS

A second subject for reflective meditation is symbols. A symbol stands for or represents another thing, especially an object used to represent something abstract. Because the Higher Self works primarily on the level of intuition and ideas, symbols are a pathway into the realm of the transpersonal -- the higher mind. Symbols may be of individual or collective origin. In either case they can be a rich source of insight for ourself, our group, and humanity. Suggestions made previously for development of seed thought are applicable to symbols. Perhaps the ultimate in symbolic exercises is to identify with (become) the symbol. Following are some examples or archetypal (universal) symbols that are rich in meaning and value.

tree

unfolding rose or lotus

pyramid

the Sun

spiral

Christian cross

five-pointed star

six-pointed star

circle

line

dot in a circle

plus sign (even armed cross)

equilateral triangle

AFFIRMATIONS

Affirmations are a statement of who and what we are as an inner being (transpersonal self) and what we are choosing to develop as a manifesting personality. Remembering that "energy follows thought" and that our unconscious mind is very suggestible, affirmations clearly are an important method for Self-actualization. Anything that we are striving to become is appropriate for incorporation into an affirmation. Seed thoughts, prayers, mantras, and invocations all provide a wealth of possible material. Here are some suggestions:

I am.

I am a point within a greater sphere of Love.

I am focused will and clear design.

I am the path and Purpose is my guide.

I am a perfect thought within the Mind of God.

I am a strand of loving energy within the stream of Love Divine.

I seek to know and with that knowledge serve.

I bring (am) the middle way, offering it to both sides.

I stand a point of balance.

I am intelligent love.

I am the way of Spirit to Matter.

I stand a point of Light.

I stand a point of Life.

"Having pervaded this world of the little,

manifested self with a fraction of mySelf,

I remain greater,

overshadowing all my daily living.

(pause for reflection)

I,

the manifesting Self,

through the magical power of my nature,

revitalize, redeem and re-absorb

this fraction dwelling in the body."

(pause for reflection)

MANTRAS

Mantras are phrases and sentences which are so arranged in rhythm and sound that they have a special vibratory effect on the one who voices them. Said once or repeated a number of times, they establish a certain vibration within, affecting the user both consciously and unconsciously. They are often repeated in rituals, devotions, and meditations. Three mantras familiar to most of us are the Twenty-third Psalm, the Pledge of Allegiance, and the Lord's Prayer. Any mantra, or a section of it, could be used as a seed thought.

Mantras are subtle yet powerful tools. They are best used only in words we understand so they have meaning for us. Mantras can produce a trance with intense, prolonged use. While this may be useful in a hypnotic or shamanic context, in meditation, mantras are sounded in full consciousness and with focused intent. In this way they produce full results.

* * *

May the energy of the Divine Self inspire me,

and the light of the Soul direct.

May I be led from darkness to light, from the unreal

to the real, from death to immortality.

* * *

May the power of the One Life

Pour through the group of all true servers.

May the love of the One Soul

Characterize the lives of all who seek to aid the Great Ones.

May I fulfill my part through self-forgetfulness,

harmlessness and right speech.

May the light and love and power of the One Life,

transform the world today.

* * *

I am a messenger of Light. I am a pilgrim on the way of love. I do not walk alone, but know myself as one with all great souls, and one with them in service. Their strength is mine. This strength I claim. My strength is theirs and this I freely give. A soul, I walk on earth. I represent the ONE.

* * *

We know, O Lord of Life and Love, about the need;

Touch our hearts anew with love

That we too may love and give.

* * *

THE GAYATRI

Oldest Known Prayer

O Thou Who givest sustenance to the Universe,

from Whom all things proceed,

to Whom all things return,

Unveil to us the face of the true Spiritual Sun,

hidden by a disc of golden light,

That we may know the Truth

and do our whole duty

as we journey to Thy sacred feet.

PRAYER OF UNIFICATION

The sons of men are one, and we are one with them.

We seek to love, not hate;

We seek to serve, not exact due service;

We seek to heal, not hurt.

Let pain bring due reward of light and love.

Let the soul control the outer form,

And life and all events,

And bring to light the Love

That underlies the happenings of the time.

Let vision and insight

Let the future stand revealed.

Let inner union demonstrate and outer cleavages be gone.

Let love prevail

Let all be love.

AFFIRMATION OF THE DISCIPLE

I am a point of light within a greater Light.

I am a strand of loving energy within the stream of Love Divine.

I am a point of sacrificial Fire, focused within the fiery Will of God.

And thus I stand.

I am a way by which men may achieve.

I am a source of strength, enabling them to stand.

I am a beam of light, shining upon their way.

And thus I stand.

And standing thus, revolve

And treat this way the ways of men

And know the ways of God.

And thus I stand.

THE AFFIRMATION OF BEING ¹

I am a dweller on planet Earth

This earth is my field of service

I am a spark of the sun

that spark is the core of my Being

I am a cosmic Being

The Universe is my home

MANTRAM OF THE SELF ¹

I am the Self, and also love I am.

About all else I am will and clear design.

My will is now to lift the lower self into the Light Divine.

That Light I am.

Therefore I must descend to where the lower self awaits my coming.

That which intends to lift, and that which invokes the lifting

Are now at one.

Such is my will.

¹ 1975 by Robert Gerard

THE GREAT INVOCATION

The Great Invocation is the supreme example, up to this point in history, of all the techniques we have discussed. Preceded by relaxation, assuming a prayerful attitude, said with concentration, energized by visualization, and aligned with meditative intent, this potent mantra can raise the consciousness of those voicing it. More than this however, it is advanced humanity asking, yes, even humbly demanding, the Intelligence, the Love, and the Will of the One Life to more fully manifest Itself on Earth. It states that humanity (the race of men) is the vehicle through which this is happening. Identifying in consciousness with the millions of people around the world who sound the Great Invocation adds the power of group meditation and further enhances its effectiveness. It is the zenith of healing meditations, calling for the healing of all humanity and the entire planet. Following each stanza we can pause for a few seconds and actively visualize the work just invoked. At the conclusion of the Invocation, three OMs may be sounded to bring in and ground the energies contacted in the meditation and then radiate them to individuals, humanity, and the entire planet.

The OM

The OM (O=spirit, M-matter) is related to and predates the Amen of the Judeo-Christian tradition and is voiced in one tone after a deep breath, drawing out both sounds, usually giving more time and emphasis to the O. It can be used effectively for alignment, invocation, and radiation in any meditation.

From the point of Light within the Mind of God

Let light stream forth into the minds of men.

Let Light descend on Earth.

From the point of Love within the Heart of God

Let love stream forth into the hearts of men.

May Christ return to Earth.

From the center where the Will of God is known

Let purpose guide the little wills of men.

The purpose which the Masters know and serve.

From the center which we call the race of men

Let the Plan of Love and Light work out.

And may it seal the door where evil dwells.

Let Light and Love and Power restore the Plan on Earth.

OM

OM

OM

SUGGESTED BEGINNING MEDITATION OUTLINE

1. Sit in a quiet, comfortable place, preferably the same place each day.

2. Relaxation - (see tape in Resource section)

a. Relax the body, taking a few deep breaths

b. Calm the emotions

c. Still the mind

3. Voice Mantrum of Self to set meditative intention and lift consciousness. Allow pauses and visualize what is being said.

4. Reflect on a seed though (3-5 minutes) from

a. Physical point of view, then

b. Emotional, then

c. Mental

5. Lifting consciousness into light of the Higher Self, be open and receptive to further insight on the seed thought.

6. Reassuming brain consciousness, begin to create in mental substance the thought forms that will help manifest the contacted insights.

7. Voice the Great Invocation.

8. Radiate the contacted and accumulated energies to family, friends, humanity, and the planet.

NOTE: Steps 4 and 5 can be reversed. In fact, many experienced mediators do 5 before 4. However, in the context of a beginning book, it is felt that the order presented above may be more useful. Each reader is encouraged to experiment, choosing the order that works best for them.

SPIRITUAL JOURNAL

It can be important to remember, or at least have readily available, the ideas and experiences that come to us as a result of our meditative work. Being able to review, re-experience, assimilate and synthesize previous insights helps us become more aware of the reality and continuity of our inner life. Often we are not aware of immediate results of meditation. New ideas and shifts in our awareness may come to consciousness days, weeks, months or years later. For these reasons, a spiritual journal can be a useful and meaningful tool for recording energies, images, and ideas from our meditation time, our dreamtime, and any other part of our day. It is well to record any and all experiences that have deep significance for us. A periodic review (perhaps yearly at the time of the Winter Solstice/New Year) has proved valuable for many.

Related Tapes Available: