Get yourself into a comfortable position. You don't have to force your body into a full lotus or even sit upright if you don't want to. Lying down is fine, tho if you're already a laid-back type or kinda tired, you just might fall asleep! The important thing is to find a position that works for you. Sometimes I lie down and sometimes I sit on the floor in the Mountain position (sitting with calves tucked under thighs and hands palms down on thighs) I usually use the sitting pose during open-eyed meditation, with a mandala or candle flame, and the lying (Corpse... well, that's what it's called!) pose for a close-eyed meditation session.

If your body feels tight, try some tense-and-release exercises. Starting with one of your feet, tense the muscles as hard as you can for a few seconds, then let them go limp. Do this all the way up your body and include your facial muscles. Yoga can also help you to relax your body.

Now you're ready... even if you don't think you are try it anyway!... to begin your meditation. Breathing seems to be the key to relaxation and spiritual connection for me. Begin to consciously slow your breathing a little bit at a time. This should feel natural, not forced. Try to start your breath as far down your torso as you can, coming from the abdomen rather than the chest. To make sure you're doing this, put a hand on your lower belly and feel it rise and fall with your breath. This may take a little practice if you've never done it before. Feel the rhythm of your breath. Allow it to keep slowing down naturally. As you feel your breath traveling up your body, follow it in your mind imagining that it is energy (it is!) Try to keep your mind on your breath but if it wanders onto other things, don't sweat it. Just keep bringing it back to the breath. I usually meditate in 20 or 30 minute sessions but if this seems like Way Too Long, try 10 minutes. Or even 5. Eventually you'll start to feel so good after meditating that you'll WANT to lengthen your sessions and do more of them. I did, anyway.

Now what about this Higher Consciousness business? Like I said, I got into meditation for the relaxation but it has given me so much more than that. I've become more creative, intuitive, psychic and... I think... a nicer person. It's easier to be nice when you're not a nervous wreck all the time! My dreams have become more vivid and sometimes even lucid. I often feel guided by a Higher Power, connected to Source, or whatever it is you want to call that feeling of being at one with the Universe/God/dess. This altered state is also conducive to meeting and working with angels and spirit guides I believe that meditation puts me... and you, and anyone... in touch with the Collective Consciousness, the wellspring of the creative force. Not bad for a half hour of deep breathing a day, huh? :-)

And if sitting still isn't your thing, maybe you'd prefer exploring altered states of consciousness through ecstatic dance, drumming, playing a Singing Bowl, toning or chanting. These and other trance-inducing activities are explored on my new Altered States page.

Peace!

meditation from: www.catanna.com/mandala.htm

mandala from magikalmartha@yahoogroups.com