Meditation Challenge - Day #1 {3 minutes}

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BREATH MEDITATION TEXT:

Sit in a comfortable and firm position, with the spine straight, the eyes closed and a relaxed smile. Quieten the mind and heart. Observe your body in stillness, without judging or anticipating, simply be present in the moment. Enjoy this moment of physical, emotional and mental stillness.

Now turn your attention to your breath. Breathe naturally, inhale and exhale slowly and smoothly. Perceive the contact of the air as it enters the nostrils. As you inhale, let the abdomen expand and as you exhale lightly pull the abdomen inward. Notice a brief hiatus between the inhalation and exhalation. This brief moment is almost imperceptible, but you, as a persistent observer, pay attention to this gap between the inhalation and exhalation. Don’t hold your breathe and avoid interfering with your natural respiratory rhythm. Breathe as naturally as possible. Simply observe the cadence of your breath.

Continue to breathe slowly and smoothly. Focus your awareness closely observing the sensations during the inhalation, the brief hiatus, and the exhalation. Focus…. and meditate.

Meditation Challenge - Day #2 {4 minutes}

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FLAME BETWEEN THE EYEBROWS MEDITATION:

Sit in a comfortable and stable position, with the eyes closed, the back straight, and a light, almost imperceptible, smile.

Quieten the mind and heart. Observe your body in stillness, without judging or anticipating, simply be present and enjoy this moment.

Now channel all of your attention to the space between your eyebrows.

With your awareness focused on this region, mold your thoughts to the shape of a candle’s flame in the area between your eyebrows. Your consciousness contours its shape, size and movement. Notice the element of fire and its brightness. Your surroundings, the room, any external sounds, or other parts of your body become distant and fade away. You are enveloped by a pleasant and protective veil. Your head is softly lit by the fire of the flame, acquiring a delicate reddish hue from the candle’s incandescence.

Contemplate the form of the candle’s flame. Concentrate intensely. Focus your attention on the flame until the mental waves are completely saturated by it. Focus… and meditate.

Meditation Challenge - Day #3 {5 minutes}

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CANDLE FLAME INSIDE THE HEART MEDITATION:

Sit in a comfortable and firm position, with the spine straight, your eyes closed and a relaxed smile. Feel a state of warm serenity. In this moment of stillness, turn your perception to the chest, identifying the cardiac muscle.

Your awareness permeates this region, strive to identify the pulse of the heart, its shape, volume and density.

Now, as your awareness converges in this region of the chest, mold your thought to the shape of a candle’s flame, its form and movement. Notice the luminous element of fire. In turn, the space where you are, the external sounds and the other parts of the body become opaque and distant. You are surrounded by a very pleasant and protective veil. The heart is softly lit by the flame, giving it a reddish silhouette and emanating pleasant warmth.

Concentrate intensely. Contemplate the image of the candle’s flame until the mental waves take its shape. Focus and meditate.

Meditation Challenge - Day #4 {6 minutes}

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PURPLE FLAME IN THE HEART MEDITATION:

Sit in a comfortable and firm position, with the spine straight, the eyes closed and a relaxed smile. Experience a state of warm serenity.

In this moment of stillness, bring your awareness to the left side of your chest, locate the cardiac muscle and follow your heart beat. As you enter the heart, it transforms into a cave where you notice a very soft glow coming from its depths. Walk in the direction of this light, perceive the texture of the walls, the thin bed of sand on the floor and the reigning silence. As you arrive to the source of luminosity in the cave, you see a violet colored flame shining brightly and flickering. Your eyes contemplate this violet flame.

Now place the violet flame into your heart and allow the luminosity to fill your heart and chest. The mind settles, and adopts the form and qualities of this image. Observe with pleasure. Focus and meditate.

Meditation Challenge - Day #5 {7 minutes}

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GOLDEN FLAME IN THE HEART MEDITATION:

Sit in a comfortable and firm position, with the spine straight, the eyes closed and, with a light smile in the expression, feel a state of warm serenity. In this moment of stillness, direct the flow of your thoughts to your chest, in the region of the cardiac muscle.

Wherever you direct your attention, a significant increase in blood flow follows. Observe a subtle increase in temperature in the region of your chest. Perceive the pleasant warmth.

As your awareness converges in the chest, mold your thought to the shape of a candle’s golden flame resting inside your heart. Notice its shape, its movement and its luminosity. Feel the warmth in your chest emanating from the flame.

Sustain your concentration on the golden flame. Allow this image to saturate your thought. If at any moment your thought deviates, simply let the unrelated thought pass, without criticism or frustration, and return your attention to the image of the golden flame. Focus and meditate.

Meditation Challenge - Day #6 {8 minutes}

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SO-HAM MEDITATION:

(starts with inhalation)

Sit in a comfortable and firm position, with the spine straight, the eyes closed and a light smile in the expression. Now focus on your breath, without interfering or modifying it. Identify the touch and temperature of the air passing through the airways, and the almost imperceptible movement of the lungs.

Focus your attention on the sound of the breath: when inhaling, mentally vocalize the SO sound; when exhaling, mentally vocalize the HAM sound.

When inhaling, the air gently enters through the nostrils and reverberates the syllable SO through the brain.

Listen to the sounds of your breath ... When you exhale, the sound HAM reverberates through the brain.

Without interfering with the breath, continue to breathe in and mentally vocalize the sound SO, exhale mentally vocalizing the sound HAM... SO... HAM… Focus and Meditate.

Meditation Challenge - Day #7 {9 minutes}

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FULL MOON MEDITATION:

Sit in a comfortable and firm position, with the spine straight and the eyes closed. Gently perceive how the silence and stability brings a subtle smile to your expression. Enjoy this moment.

Now, imagine yourself sitting on a soft lawn at night. The temperature is pleasant, and the silence is broken only by the crickets. Above you the starry sky opens. The moonlight catches your eye.

A shining beautiful full moon spills its silver light over your body and the surrounding nature. Fascinated, your gaze focuses on the perfect circular shape of the moon.

The mind settles on the full moon. Focus and Meditate.