Meditations And Poems

Would you hold all lost children close to your heart, and extend the energy of loving kindness to all of them wherever they may be? Please do this with me. Sit quietly and breathe in to the heart center in the middle of your chest, and up to the crown. Pause for a moment. On the out-breath take the light of the universe, and of your heart, throughout your body from your crown to your toes. Continue to breathe in and out like this for several minutes until you settle into a steady calm. Once you feel calm:

On the in-breath say to yourself: I am aware of the suffering of lost children; On the out-breath say to yourself: I am calm enough to deal with this suffering. Continue to breathe in and out like this for ten breaths until you feel stable and solid.

Once you feel stable and solid:

On the in-breath say to yourself: There is love and healing energy within me; On the out-breath say to yourself: I extend this energy to all lost children. Continue to breathe in and out like this for ten breaths until you feel an expansiveness and sense of interconnectedness within your being.

Breathe in and out with this awareness and direction of healing energy for approximately 10 minutes. Then slowly open your eyes and consider if there are ways and means for you to help lost children in your home community.

There was a merchant who lived in a far away land. He was very wealthy and had built a trading empire that brought him great riches. He was respected throughout the land for his fairness and astuteness, yet in the midst of all his wealth and fame he felt a lack, that there was something he did not have. He did not know what it was.

One night he had a dream, and remembered it very clearly. He dreamt that there was a monk sitting under a tree at the forest's edge, and that this monk had something special to give him. He was not accustomed to dreaming, so he felt this dream held a special portent. At sunrise the next day he left his house and walked to the edge of the town where he lived. He saw the monk, just as in his dream, wearing a saffron robe, sitting quietly under the shade of a tree. He looked so peaceful as the morning sun cast light on his face. As the merchant approached, the monk opened his eyes and smiled gently to him. The merchant stopped, bowing respectfully, and said:

Dear monk, I had a dream about you last night, that you would be sitting here at the edge of the forest and that you had something for me. What is it that you have for me?

The monk paused for a moment then slowly reached into his canvas bag. He brought out a huge diamond, as big as a man's fist. It sparkled and shone in the sunlight, dazzling the eyes and senses of the merchant. It was the most beautiful and valuable diamond the merchant had ever seen. The monk said:

Have you come for this?

The merchant without hesitating replied:

Oh yes, thank you so much, this is wonderful. I have always wanted to possess such a magnificent diamond.

He thanked the monk profusely for this unexpected and magnificent gift, wrapped the diamond inside his jacket and returned home. Once there he placed the diamond on the table in his front room. He closed the shutters and locked the doors to his house, and stayed with the diamond, totally mesmerized and entranced by its beauty and purity. He did not go to work that day, nor did he eat or drink. He thought that this gift was the missing part of his life and he wanted to bask in the glory of it.

When he went to sleep that night, he placed the diamond on a small pedestal by his bedside, so that he could have it close by. Yet he could not sleep. He felt a strange disturbance within himself that he did not understand. He tossed and turned, not knowing what to do about the growing restlessness. Just before sunrise he rose, got dressed and carefully wrapped the diamond in a cloth, before setting off, once more, for the forest.

The monk was sitting in the same place, deep in meditation. The peace that emanated from him calmed the restlessness that so disturbed the merchant. On hearing the merchant's footsteps come closer, and then stop before him, the monk opened his eyes and once more smiled very gently to the merchant.

Good morning my friend, are you not happy with the diamond?

The merchant bowed and placed the diamond at the feet of the monk and said:

Good monk, it is not the diamond that I want. I would like to have the heart that can give away such a diamond.

The monk very quietly stood up and bowed to the merchant:

Good sir, as that is your wish, I will teach you to meditate.

1: Four levels of OM

Breathe into the heart center, up to the crown on the in-breath. On the out-breath take the energy of breath throughout the body, grounding it through the feet into the earth. Do this for five minutes.

When you are calm and still, breathe in gently and with great reverence. On the out-breath, chant the mantra out loud. The first letter A is formed in the back of the mouth, the U is in the centre of the mouth and M is resonated through closed lips. As this is done on the out-breath, feel the energy of mantra flooding the body from crown to toes, and also feel it extending out from the body. Then feel the silence on the next slow in-breath preparing you, without thought, for the next OM.

Chant the mantra out loud for a while (for at least ten minutes), then go through the other levels of mantra so that you move from the periphery of external form to the experience of essence.

First of all chant the mantra silently, forming the syllables of OM with your mouth and tongue but make no sound for ten minutes. Then think the mantra silently in your mind for a further ten minutes. Finally be absolutely still and silent, and allow the mantra to arise spontaneously.

In this mantra the differences between your present state of consciousness as distinct from pure Universal Consciousness eventually dissipate, and separation becomes meaningless once OM becomes established in your body and consciousness. Once you feel this is well established, repeat the mantra only when you are aware that thoughts and distractions have carried you away from meditation. Here the mantra works to keep you in a deep and still meditative silence. Remain in the primordial silence of the final stage, simply breathing in and out, for approximately twenty minutes, then reflect on its significance for you.

2: Meditation on OM, AH, HUNG Mantra

Mantra can also be accompanied by color. The color spectrum is an array of vibrational frequencies, as are the separate syllables of mantra. When they are placed together in conjunction with particular chakras, an accelerated impact on the body's energy centers and cells is effected. A classic Tibetan Buddhist form of mantra associates the colours white, red and blue with the syllables OM, AH, HUNG, placed respectively at the forehead, throat and heart centers.

This form is very much like a cascading benediction, integrating the higher faculties of transcendence and expression with the heart center. Sit comfortably with the spine erect and the hands either in your lap or lightly on the knees with thumb and forefinger connected in a circle. Prepare the body for this mantra by taking breath up to the crown through the heart center on the in-breath, then down to the feet on the out-breath.

Relax into the calm of this meditative state for five minutes, then take energy into the heart center and up to the crown with the in-breath. On a slow out-breath place OM in brilliant white light at the brow center, AH in red light at the throat center, and HUNG in blue light at the heart center. Then feel the stillness and silence of the next slow in-breath and repeat the mantra out loud. Continue for at least ten breaths, or until it feels stable, then progress to the next stages of experiencing it silently within. Continue with the mantra for a while then abandon it and enter silence. Note the changes in energy circulation in the body and return to the mantra only when thoughts and distractions carry your attention away from the meditation. Note also the deep calm and stillness and if you so wish, write down the first thoughts that arise from this meditation.

This meditation invokes the power and presence of Guru Rinpoche - the Indian saint who first brought Buddhism to Tibet. The white light at the forehead that accompanies the OM, brings a corresponding light from the forehead of Guru Rinpoche, and this aids in the purification of all physical defilements. The AH syllable and the red light at the throat produce vibrations that purify all speech forms. The final HUNG syllable and blue light integrates you with heart consciousness, and aids in purifying mental blockages to the truth of being. OM always precedes the other syllables in a mantra and symbolises the union of the infinite with the finite. This particular mantra is designed to transform the ordinary, mundane aspects of expression into Buddha like qualities.

Metaphor is a means for awareness to connect to symbol, so that the spiritual guidance inherent in all that symbolizes the transcendental can initially be grasped. The metaphor - be it of stellar systems, a concept of the Almighty, or a symbol for Truth - is an external mental form that corresponds to an internal symbolic structure that is not usually known as personal experience. Meditation places you in a particular energy, or consciousness, that brings forth from the metaphor a personal experience that you integrate with physically. Knowledge becomes owned by the body - it does not remain a mere intellectual artifice. In meditation, the focus on a particular metaphor is to bring to the surface specific qualities that are felt as a physical circulation throughout, and around your body. Be in this energy in a detached manner so that the qualities of the metaphor become physically encompassed as experience, without any accompanying projections. In this manner the qualities inherent in particular metaphors can eventually be brought into form. These changes create shifts in cognitive/perceptual mind states and permit you to see a larger picture of interconnectedness that was formerly not possible. The Rainbow meditation may illustrate the experience of metaphor as vibration through its changing focus on the major energy centres of the body.

Remember that you breathe with your entire body. Focus in meditation leads to an emphasis, from the mind, on particular locations and energy centers. Accompanying the location, in this meditation, is attention to particular colors that are precisely connected to each major energy center. Each color represents a tonal chord, or set of frequencies, that activate the tonal frequencies of corresponding energy centers. The color Red is associated with the root chakra at the bottom of the spine; Orange with the chakra located in the genital region; Yellow with the solar plexus or navel chakra; Green with the heart chakra; Blue with the throat chakra; Indigo with the brow chakra; and Purple and White with the crown chakra. These are all experienced in the Rainbow meditation.

Sit comfortably with the spine erect, with your feet firmly connected to the floor. Place your hands either in your lap or upon your knees. Breathe softly into the heart center, up to the crown on the in-breath, and on the out-breath take it down to the toes and relax into the quiet calm of meditative silence. Take at least five breaths, and when you feel ready to do so, breathe in through the soles of your feet and bring the color Red up through your legs and fill your entire body. Breathe gently as you note the physical sensation of vibrant and alive Red, where it circulates through the body and, most important, where it is blocked and does not flow. Settle in to the experience of Red for five breaths. Then visualize this color being pushed out of your body, starting from the head and going downwards, so that the color Red goes out through the soles of the feet into the earth. Once this is done take time to register with the emptiness in the body. Take five breaths.

Then breathe the color Orange in through the soles of your feet and fill the entire body. Breathe gently and, as before, note the changes in energy circulation throughout the body. Breathe regularly within the experience of the vibrational frequency of Orange for five breaths. After a time, visualize this color being pushed out of the body - like a coffee plunger - from the head down through the soles of the feet and into the Earth. Once more register with emptiness in the body for five breaths.

Then breathe the color Yellow in through the soles of your feet and fill the body with this fresh spring color. Note the physical changes in bodily sensations associated with Yellow and the navel chakra as you take five breaths. Then, as before, visualize the color being pushed out of the body through the feet, and once again register with emptiness for five breaths.

On the next in-breath bring the color Green directly into the heart chakra, behind the sternum, and from this location flood the body with a lush verdant Green color. Breathe into this changed frequency for five breaths and take note of your bodily feedback. After a while, visualize Green being pushed out of the body from the head downwards and out through the soles of the feet into the earth. Register with emptiness in the body for five breaths.

Then breathe the color Blue into the throat center, and flood the entire body with this tonal chord of energy frequencies and stay with it for five breaths. Circulation may be blocked as expression is frequently denied, so focus Blue through a clear crystal, which you visualize in the center of your throat. This may enhance circulation. Note where the color moves throughout the body, and the corresponding bodily sensations. Breathe regularly into this energy state, and learn about the properties of Blue and of expression. Then push the color out through the feet and breathe in to the emptiness within the body for another five breaths.

Then bring the colour Indigo directly through the brow centre and fill the body with this frequency. Spiritual Insight is frequently subject to blockage, therefore circulation through this chakra may be facilitated by visualizing an Indigo octagon in the middle of the forehead through which the frequency of this color is drawn in to the body. Register with changing body sensations, and become familiar with the tonal properties of Indigo for five breaths, then push it out of the body through the feet and take note of emptiness within the body for a further five breaths.

Bring the color Purple into the body through the crown chakra on the next breath. This circulation can be enhanced by visualizing the crown chakra as a fully opened lotus flower, with a thousand petals, through which you draw in the color Purple. Feel the special quality of Purple extending within the body and wear it lightly as an internal cloak. Breathe regularly five times into this changed energy state and note everything in the body as before. Then push the color Purple out of the body through the feet into the earth. Feel an intense emptiness within the body.

Then breathing with the entire body fill yourself with brilliant, crystalline White light and breathe regularly in to this new frequency. Do not direct your breath, simply be aware of in-breath and out-breath, and the circulation of energy in the body. Remain in this breathing state for twenty minutes. When thoughts arise, observe them, but do not participate in them or fuel them with energy. In this way your energy will remain with the experience of meditation. At the end of the meditation reflect on the differences felt during the distinct phases of meditation, and contrast the present feeling within the body to your physical state prior to meditation. Reflect on, and discern the discrete effects and circulation of each color, and its association with particular chakras and document your experience. With continued emphasis on this delightful meditation you will feel new and changing connections between energy centers, and a sense of unification and harmony within all aspects of your being.

When anger, hatred, fear or other distress starts to overwhelm you, and you have discerned from your body that negativity is being created, stop what you are doing and find a quiet place. It is important to remove yourself from the immediate situation of negativity - either physically or by withdrawing energy from that which is presented to you. Take time to honour the body's communication system, for through its agitation it is saying:

Stop; Something Negative has been triggered; Surface it; Identify it; Acknowledge it; Deal with it; Transcend it - this body is in discomfort with its presence!

Breath in deeply, and breath out deeply. Place all your awareness on your breath coming in and going out. Identify the negativity only when calm, because the body and mind become agitated with the activation of afflictive emotions. What evolves here is a step towards body, breath, mind unity through purifying the body of negativities. It is essential to listen to the integrity of the body. Calm yourself and after ten breaths ask inside:

"What is this negativity about?"
"Is it anger? What is the underlying hurt?"
"Is it emotion? What feelings are being denied?"
"Is it fear? What feeling is triggering this reaction?"
"Is it desire? What is the inadequacy about?"
"Is it hatred? Who am I trying to hit back at?"

Find a quiet place and sit comfortably with the spine erect and the feet planted firmly on the floor. Breathe gently into the heart center up to the crown and allow the intelligence of breath to circulate throughout the body on the out - breath. Relax into this all encompassing energy state and allow agitation in the body to diminish. When you feel calm, begin this meditation.

Bring the next breath firmly and gently into the heart center. On the in-breath take it right through the body to the back of the spine and feel it connect to the centre of your vertebrae. Visualize the breath as a laser beam or spiral of white light that bores right through the heart center to the spinal column. Still on the in-breath take the light and energy up the spinal column right to the crown of the head. Pause. Having identified the cause of the negative defilement that has so agitated the body, state quietly to yourself "I choose to rid my body, being and cells of this negativity."

On the out-breath flood the body and entire spinal column with white light and make sure the energy travels through your body and out of your feet into the ground. Repeat the entire meditation sequence ten times until you feel the negativity leaving your body. You will also feel physically lighter. Then in this light and calm take a further step. Breathe in to the heart center with such gentleness and reverence, then on the out-breath fill yourself from top to toe with clear, crystalline white light. Breathe in and out of this purified energy state for ten breaths, and feel the difference in your body. This particular meditation is most valuable for instances where you have keyed into bodily signals about negativity and distress.

Walking meditation is a wonderful legacy left to us by the Buddha. He taught it to his monks and lay followers. It is a meditative form that can be used for many purposes - for calming and slowing down, for insight and looking deeply and also for healing. We know from our experience of long hikes in nature, or neighborhood walks after dinner, that sudden flashes of insight often arise in concert with our footsteps, and we then see clearly how to handle a predicament or solve a problem. Imagine what can happen when we add conscious awareness to our footsteps. When we concentrate on our breath, focus on slow walking, and at the same time recite gathas to ourselves (a gatha is a poem that we recite to co-ordinate walking with breathing), we actually have a brilliant piece of engineering to quiet the mind and body. With this triple focus of walking meditation there is very little opportunity for the mind to worry about past events or future anticipations. The meditation keeps us present, here in the moment of being fully alive. It slows us down step by step so that our mind enters silence. This is the important first stage of meditative practice - Samatha - learning to stop our busyness and mental agitations. When we come to a stop internally, then the opportunity is there to see deeply into ourselves and know the true nature of our reality.

First of all we must close the external doors of our preoccupations with judgements, ego-attachments and illusions; for then the inner doors to the heart begin to open. That is where Vipassana happens - deep looking and insight into the heart of ourselves and of all matter. Both arise in walking meditation, for we slow down internally with the focus on breath, steps and gatha. This is aided by another component we can add to walking meditation - a gentle half smile kept on your lips to nurture the peace and silence within. With the deepening of this internal silence, insight naturally occurs because in the present moment we touch our true nature and enter heart consciousness. From this consciousness we experience our interconnectedness with all, touching the Divinity in ourselves and others. In this consciousness all our relationships are shaped by the experience of oneness, for our relationships are with Buddha consciousness, with Christ consciousness, with whatever term comes naturally to you to describe the Divinity within all.

Walking meditation is also a powerful methodology for healing, as we automatically discard our distress and anxiety while we are doing it. If we closely observe animals when they are injured or hurt, we would notice that they retreat to a safe place and slow their breathing and metabolism down, so that their internal energies of healing are activated. They do not eat, remaining still and quiet they come to a deep rest and heal as they stop. This is all done instinctively; no one has taught them about Samatha - it is simply the first step animals take in healing themselves. If our modern medical doctors would learn this lesson from animals and the Buddha they could guide their patients to stop and meditate, enter inner silence and enhance the recovery process by allowing the internal energies of healing to arise. All of the components of walking meditation - Samatha, Vipassana and healing - become a single focus as we maintain our awareness of being in the present moment. We just need to practice it.

I will describe two forms of walking meditation. The first will be a general introduction. The second will be more specific about healing our internal distress and dis-ease with ourselves. I will be drawing predominantly from the writings (1996a) and dharma talks (1996b) given by Thay Nhat Hanh, my Buddhist teacher, who introduced me to walking meditation.

Walking meditation brings us back to the present moment, which is the only location where we can fully be alive. We start by breathing in and out with full attention to the in-breath and to the out-breath. Co-ordinating our breath with our steps we breathe in, saying silently to ourselves - “Breathing in” -as we take two or three slow steps. Then as we breathe out, we say - “Breathing out” - as we simultaneously take two or three slow steps. Practice this for several minutes just to get used to the concentration and the co-ordination of breath and steps and be fully aware of breathing in and out, and of walking slowly step by step. Sometimes you will take two steps, sometimes three or four steps, sometimes there will be more steps on the out-breath than on the in-breath. Allow the breath and lungs to find a natural rhythm with your steps. It is the concentration and awareness that matters, not whether you take two or three steps, but do remember to wear a half smile on your lips!

If you take two steps with the in-breath, say to yourself -

“Breathing in” (on step 1), “In” (on step 2).

If you take three steps with the out-breath, say to yourself -

“Breathing out” (on step 1), “Out” (on step 2), “Out” (on step 3).

As you take each step, you can add a concentration that brings you solidly into contact with the earth. Concentrate on your foot touching the ground in this sequence - heel, ball of foot, toe. This particular concentration assists you to be fully with your stepping on the earth, keeping you in the present moment.

Thay Nhat Hanh has a much loved gatha to assist the process of walking, breathing and awareness:

I have arrived
I am home
In the here
In the now
I am solid
I am free
In the ultimate
I dwell

The meditation begins with the first two lines, which you say silently to yourself as you breathe and walk:

Breathe in, say "I have arrived"
Breathe out, say "I am home"

You say "Arrived" with each step as you breathe in, and "Home" with each step as you breathe out, so if you are taking three steps on the in-breath and three steps on the out-breath it would go like this:

"I have arrived" - step 1
"Arrived" - step 2
"Arrived" - step 3
"I am home" - step 1
"Home" - step 2
"Home" - step 3

Thay Nhat Hanh refers to these opening lines as a means to come home to the present moment, to cut through mental clutter, anxieties and projects and be established right here and now in the awareness of breathing and walking. There is nothing else to do except slow down and come to rest in the present, and truly nourish yourself. Practice this for several minutes then move on to the next exercise and proceed in exactly the same way.

Breathing in, say "in the here"
Breathing out, say "in the now"

You say "Here" with each step on the in-breath, "Now" with each step on the out-breath. This consolidates the practice of the first two lines, securing yourself more solidly in the present moment. Continue with this for a while until you begin to feel calm and stable, then move on to the next exercise.

Breathing in, say "I am solid"
Breathing out, say "I am free"

You say "Solid" with each step on the in-breath, and "Free" with each step on the out-breath. In the present moment you become established in your true nature, free from your anxieties and mental agitations. As you feel the solidity and freedom as real within you, then move to the final exercise.

Breathing in, say "In the Ultimate"
Breathing out, say "I dwell"

Breathing in say "Ultimate" with each step, and as you breathe out say "I dwell" with each step. The Ultimate dimension of Divinity, Buddha consciousness, Christ consciousness, is available to us when we stop and experience deeply our true nature of the heart. That is where our steps in walking meditation take us, although we may not be aware of it. It is important not to just say the words and do the steps in a mechanical way. It is, as Thay Nhat Hanh constantly points out, the real thing of arriving at the true home of our stability, freedom and liberation. Practice is the thing to do. Enjoy it, as it will surprise you with the treasures it brings to your consciousness. One of the biggest surprises is that everything you seek is already within you, you simply have to find your way to it.

At the university where I teach, I park my car quite a distance from my office. I walk from the parking lot and take a detour around the greenhouses of the Botany department and come to the Rideau River that runs along one side of the campus. From there I have a kilometer of riverbank to practice walking meditation before I arrive at my office building. It is quite secluded in parts and the river has sets of rapids that greatly enrich my walk. One section of the path takes my steps through a cedar grove, and I always feel a sacred blessing from these beautiful trees. I begin the walking meditation from my car, and slow my walking right down to a 3 - 3 rhythm when I enter the wooded section of my path. The path is never the same, as the seasons change its character. Autumn leaves give way to snowfall as winter leaves her embrace. My clothes and footwear change, yet my steps and breathing the gatha in and out remain constant. The rustle of autumn leaves is replaced by the crunch of snow and ice, which gives way to the mud and rain of spring before the heat of summer allows me to walk in sandals or barefoot. The birds and foliage change with the seasons, as does the river - iced over in winter, turbulent in the spring and calm in summer and fall. Students with their books and friends congregate by the river bank when the weather is sunny. The changing seasons bring so much to me that every day is a wonderful day for my walking meditation, irrespective of weather conditions.

I notice the changes in the seasonal round of nature, yet remain with my breathing and walking so that I am not drawn into thought. It takes me approximately twenty five minutes to arrive at my office, and I am in a clear, calm state and better able to teach, to be of assistance to students and colleagues and to bring my own sense of joy to the corridors and classrooms of the university. On leaving the university I retrace my steps of walking meditation along the river before going home, or to appointments in the city, and the experience engenders the same calm and clarity. This walk is Paradise, and a constant reminder to me for those occasions when I am not in touch with my true nature. This walk brings home to me the lesson of Thay Nhat Hanh's remark that we do not need to walk on water, or over hot coals. We simply need to walk on the earth and touch her deeply with our full awareness. That is all that walking meditation is.

As we walk in meditation, the walking is an end in itself as well as a means. We let go of our distress and suffering while placing steps of calm and clarity on the earth. This happens whether we are aware of it or not. There are, however, occasions when we are so consumed by distress and strong emotions that a direct approach to address the distress is necessary. When we are very upset or distressed by a life situation, we cannot sit to meditate, nor can we walk with calm on the earth. We can, however, adapt walking meditation to handle our distress and strong emotions. There is a story about Ananda, who was the Buddha's personal attendant for over forty years. At the time of the Buddha's impending death, Ananda was overcome by such strong emotions of grief and loss that the Buddha instructed him to go and practice walking meditation to find calm and clarity. This Ananda did, and restored himself to calm so he could serve the Buddha and himself from this consciousness. We can learn a great deal from Ananda's example in terms of applying walking meditation to situations of distress, strong emotions and crisis. There are many situations that could be referred to, but let me draw on one that is very common to us all - that is the distress of anger. When angry we cannot possibly sit down and meditate, nor can we walk in a calm and peaceful way. Yet we can use the instruments of breathing, walking and gatha to first of all acknowledge the distress of anger within us, own it as our own, and then take steps into calm and responsibility. In this manner we take care of our anger and do not let it loose on the world. The concentration and focus of walking meditation diffuses the energy of anger so that with clarity we can take appropriate steps rather than have the anger drive us to do and say things that are harmful.

Begin by breathing in and out, and as you take three steps on the in-breath say "In", "In", "In". As you take three steps on the out-breath say "Out", "Out", "Out". Continue in this manner for at least five minutes, until you notice that your breathing and walking begin to gradually slow down. Then follow the next steps, taking your time with each stage of the meditation. At first I would recommend ten breaths with each set:

Instead of anger we can substitute the particular distress that is overwhelming us at the time, whether it be grief, fear, jealousy or some other form of distress. We have to believe that as we calm and take care of our distress, our body and mind have the capacity to heal us and release the cause of the distress, especially when we do walking meditation. Remember that the purpose of walking meditation is to bring us home to the present moment, and there we can heal the scars and traumas that we have stored as seeds, deep in our unconscious. With each step we restore ourselves to our true nature. We literally walk ourselves out of crisis by taking care of the distress and releasing the energy of it into the ground. Furthermore we find the clarity to know what to do or say in situations of crisis.

When I visited my son in Glasgow during his crisis with drugs and dealing, I was alone in his squalid room for several hours. I knew I had to find a way to deal with the alarm and fear that arose inside me. For several hours I walked slowly in Alexander's room doing walking meditation. I began to calm myself and arrived at a point of knowing what to do about the situation. If I panicked, or judged, or got angry I would only make the situation worse, and be of no help or support to my son, so it was essential that I found that calm, clear space within me. Walking meditation enabled me to get there.

At the Buddha's birth, there is a story of him taking seven steps, and from each footprint a lotus flower bloomed. The Buddha in us can do the same, for we touch the same ground of being when we are in the present moment, and as we walk in meditation we provide a bridge for everyone and extend lotus blooms to all.

There is a simple process that you can do with a friend, that brings home many of our misconceptions about identity. Decide that one of you will be A and the other B. Gently bow to one another at the beginning and end of this process.

A begins and asks B "Who are you?" and listens to B's reply. Then A repeats the question and once again listens to B's reply. B must answer differently each time. This question and answer continues for about ten minutes, then the partners switch and B asks A "Who are you?", listens to the reply and then continues asking the same question for a further ten minutes.

The questioner is free to vary it somewhat and can ask "Yes, but who are you really?" or "What are you?" The respondent can also refer to what she does, or what he thinks happens because of their existence. The answers run through the identifications we have with family, background and relations (the body); with ethnicity, language, color (body again); with our status, profession, sports, hobbies and interests; with our dreams and fantasies.

Until finally there is nothing to say, other than to softly begin to sketch in who you truly are. In this exercise there is scope for insights to emerge about self and other. The process can be quite exacting as you help your partner go deeper in the expression of his identities. At the end, once you have acknowledged your partner with a bow, you can relax and chat. Discuss with your partner how it felt to disclose identity after identity, and to liberate herself from the socially constructed identities we hold as absolutely definitive of "US". Perhaps there is a glimpse and feeling about the unbounded nature of our consciousness, about a state of self where there is no separation. Try it and just experience for yourself where this process leads you.

When agitation in the body and mind occurs, focus your attention on observing in-breath and out-breath, do walking meditation and return to calm.

Once this is established within your being, gently open your heart and crown centers. Breathe in to the heart center and take white light up to the crown. From there the thought from your mind directs this energy to go out through your crown, and on the out-breath, totally envelop your body with light from your heart. (This is Meditation III from the Breath and Light meditations.)

The movement from mental and bodily agitation, to a higher vibration of stillness, is accomplished with these simple meditative steps. Use your breath in the manner described for however long it takes you to come to a place of stillness. From this higher level of internal energy you may then engage with both external and internal phenomena in a way that does not allow their particular energies to influence your being.

It helps you to be steady, clear and protected from all that may push you into confusion and doubt. If you engage directly with the energies of attachment (i.e. without a meditative calm), then the pattern you are suffering from and/or distressed about will be repeated throughout life until the lesson is learned. The fast track is to heed the lesson of being in the witness state, without reaction. The practice is that of witness, a dispassionate response to all phenomena.

Equanimity grows as your fidelity to practice blossoms, and you become more deeply rooted in your true nature. It is a wonderful wisdom to be so centered, nothing shakes you or tempts you, for dispassion reveals the truth of everything. This is what awaits you beyond the desire, craving, attachment cycle for you will come to experience and dwell in a deep love.

Meditation I: Wake Up Call to the Cells

This meditation is straightforward - a wake up call to the cells. Prepare for meditation by sitting comfortably with the spine erect. As you breathe in and fill your lungs on the in-breath, visualize white light coming in to the middle of your chest - your heart center. You can visualize this as light floating gently down to the area behind the sternum, or as a funnel of light coming directly into your chest from the Universe. Whatever works. If you do not visualize easily, then think the light coming into your heart center. Feel this white light as a gentle glow and take it through the heart center, inside the chest and throat, up to your crown. All this is on the in-breath. At the end of the in-breath, at the top of the crown, hold for a moment and place a thought into the procedure. The thought is "Send this light to every cell in my body." Then, on the out-breath imagine the white light moving from your crown, thence filling your entire body right down to the toes.

Meditation II: Play With Light

The next meditation is again very simple. On the in-breath take in light to the heart center and up to the crown. Imagine your heart center in the middle of your chest, and your crown center on the top of your head, as opening. The opening can be imagined as a lotus flower or as a tin can lid that flips open on command from your thoughts. Use whatever feels easy for you to visualize. On the in-breath the light from your heart center travels up through the inside of your chest, through your throat and forehead to the crown of your head. On the out-breath take the light out through the open crown. Let the light suspend itself over your head for a moment. Then direct it to play, float down and re-enter your body through your heart center. This sequence is to get you used to the delicacy and strength of your own light and energy, and to experience the joy and fun of playing with it. Do this exercise s everal times over a period of approximately twenty minutes and register with your body to discover any differences in physical sensations. At the end of this practise close the heart and crown openings, be they tin can lids or lotus flowers, and reflect on what you felt and visualized.

Meditation III: Light Around the Body

The next meditation enables you to experience your own light around you. On the in-breath proceed as before. Gently open your heart and crown centers. Take in white light to the heart center with your in-breath. Take the light up through your chest and throat to the crown of your head. Pause before the out-breath. The thought in your mind directs this light to go out through your crown and totally envelop your body. Do this is on the out-breath. Feel how different this is. Repeat ten times and see if you register with a feeling of security, strength and delicacy. This meditation envelops yourself in your own light, so that you stay clear, in Truth and protected from all that may push you into confusion or untruth. It is a wonderful procedure to protect yourself with light that comes from your heart. Practice this, then remain in the silence of the energy, simply breathing in and out.

This particular meditation is very useful when your energy level has been depleted, either by the actions of others or by having self-judgement about actions of your own. In these situations stop the process of negativity induced by yourself or others. Quietly and with great reverence for breath, bring light into the heart, out of the crown and around yourself and place yourself in a state of witness. Do not react to the situation, merely observe the negativity or self-judgement for what it is. This meditation raises your vibration instantly, and you are then equipped to respond to the situation from a higher level, hopefully without reaction.

Meditation IV: Connecting With Light

If you are meditating in the company of another person, or in a group, the following meditation may be used to make a connection between those meditating. Once again, sit comfortably with the spine erect and proceed with meditation.

Once the body feels calm, consciously open the crown center on the top of your head. Breathe gently into the heart center and take breath up to the crown. On the out-breath take the light out of your crown and extend it in a clockwise direction to the other(s) you are meditating with. You will feel in your body a collective surge or jolt of connection as you do this. A different method of achieving a similar form of connection is to breathe into the heart center then up to the crown on the in-breath. On the out-breath fill the entire body from head to toe with white, crystalline light. Feel yourself as an emanating source of this light, a crystalline beacon. On subsequent out-breaths feel this light extending out from you, beyond your body, to encompass all who are present with you. Even if you are meditating alone you can use this meditation to extend Grace and light to others who are not present, or to the planet in its entirety, if this feels appropriate.

It is important to take time to practise each type of meditation without haste, for there is no need to rush. After several weeks of noting the distinct physical aspects of each meditation you can run them together as a simple foundation meditation (VI) lasting approximately thirty minutes.

Meditation V: Foundation Sequence

Begin with visualizing white light coming in to your heart center with breath. The in-breath takes this light up to your crown. Pause and enter the thought "Send this light to every cell in my body" and on the out-breath imagine white light from the crown flooding through your entire body right down to your toes (I). Do this continuously for five minutes.

Then take light through the heart to the crown on the in-breath, and having opened the heart and crown centers, take the light through the crown on the out-breath and allow the light to play and re-enter your heart center (II). Do this continuously for five minutes.

Then take the breath and light up to and through the crown and envelop your entire body in your own light (III). Breathe regularly within this security for five minutes.

Then close the crown center. Take breath into the heart, up to the crown and on the out-breath fill the entire body with crystalline white light. On subsequent breaths feel this light extend beyond your body (IV). Breathe in this manner continuously for five minutes.

For the final ten minutes breathe very gently in and out, and trust the intelligence of breath. Do not direct it at all. Be aware of the quality of breath coming in, the breath going out, and be aware of the sensations of energy circulating in the body. If distractions and thoughts occur, which take your mind away from meditation simply focus again on breath. The times set for each stage of this meditation are only suggestions. Each person will have different preferences. The description of the foundation sequence is to provide a structure for whoever requires a starting point. After meditating there is the opportunity to order priorities for the day from an internal place of clarity and calm, to address issues, or listen within and notice whatever emerges without trying to edit your inner consciousness. If you allow inner consciousness to express itself, it will guide you through the day and ultimately through the rest of your life.

1. Red Sun and Green Emerald

Sit comfortably with the spine erect, and prepare for meditation. Breathe in to the heart center and up to the crown on the in-breath. Pause. Then on the out-breath, breathe white light from the crown down throughout your body, taking it through your feet into the ground. Do this for ten breaths, until you feel your body and senses settling into a calm.

On the next in-breath bring white light slowly into your heart center, behind your sternum. Visualize your heart center as a huge expanded sun - The Sun Your Heart. Breathe in and out for a few breaths. Visualize a green emerald crystal in the middle of your heart center, and a purple crystal pyramid in your crown center. On the in-breath, direct gold and green light through the crystal first to the throat, where it connects to a pale blue crystal; then to the middle of your forehead, where it connects to an octagonal formation the color of indigo. This energy then infuses the crystal pyramid in the crown. All this on a slow in-breath.

Pause for a moment, holding the energy of breath in the crown, then on the out-breath flood the entire body with intense white light from the crystalline pyramid in the crown. The entire body vibration is dramatically changed by this sequence. Repeat the steps of the meditation several times, until you feel it as a continuous flow of energy. Remain in this meditative state for twenty to thirty minutes, always returning to breath and focus when thoughts distract the mind’s attention. At the end of the meditation record the experience and address any insights that may arise.

2. Diamond Light Meditation

Find a quiet place, sit comfortably with the spine erect and settle into the calm of meditation, as described above. Visualize the heart center as a huge diamond of white and blue radiance. On the in-breath bring white light gently and reverentially into this radiant diamond. As the in-breath continues, this radiance is projected by thought upward to a crystal pyramid visualized in the crown. Pause. On the out-breath the entire body is filled with brilliant white and blue light of crystalline radiance. Repeat this for ten breaths. This is the first stage of the Diamond Light meditation, and prepares a foundation of clarity to then focus on insight and expression, which is the second stage.

Breathe normally for a while at the completion of Stage One, and feel an intense clarity in the body. Then on the next in-breath direct the energy felt in the diamond at the heart center to the top of the spine. From this point, on the out-breath, project a beam of laser like brilliance through a visualized clear crystal pyramid in your crown, and focus it on the brow center between the eyes. This is your Third Eye location. Remain in this energy for five minutes or so, breathing in and out following the directions of breath and focus.

Then mentally redirect the visualized laser beam from the top of the spine and focus it through the throat center, and hold the energy there for five minutes. Once again, in-breath brings light through the diamond in the heart center up to the top of the spine; out-breath projects a laser like beam to the throat center.

You can also assist the process by visualizing an indigo octagon at the forehead and a blue crystal at the throat, to establish connection between the diamond light from the heart center with the energy centers of insight and expression. The attention to detail of diamond, color, and direction is to enable precision and clarity to imbue your insights and expression. On completion of the stages of this meditation, remain in the energy created for approximately twenty to thirty minutes, at which time record the insights that immediately arise.

Sit quietly for meditation, ensuring that your spine is erect. Close your eyes and relax. Do not be concerned with anything that arises - internally or externally. Do not attach any energy or contemplation to thoughts that may arise. Just be with the movement of your breath. Be aware of your breath as it moves in and out of your nostrils. Some breaths will be long, some will be short; some breaths will feel smooth and silky, others will feel more ragged. However the breath comes and goes is perfect as it is, just bring your awareness to the quality of breath on the in-breath, and to the quality of breath on the out-breath. Do this for ten breaths and feel yourself deeply relax.

Now notice that the in-breath has a different vibration to that of the out-breath, it has a different tone. Notice how the sound "SO" spontaneously arises as you breathe in, and when you breathe out the tone of the out-breath sounds like "HUM". Just be with these tones for ten breaths as you slowly breathe in and out; "SO" on the in-breath, "HUM" on the out-breath. You can say the sounds silently to yourself as you breathe in and out.

Once you have settled into this rhythm, notice that there is a pause between the end of the in-breath and the beginning of the out-breath. Bring your concentration to this "SPACE" between breaths. Your focus and concentration are now on:

Relax into this rhythm and maintain your focus and concentration on "SO"-"SPACE"-"HUM". Do this for ten breaths and feel the energy of the "SPACE" phase begin to penetrate your whole body. This happens when you hold the breath inside you during the pause between breaths. As you continue to breathe with the focus on the "SO"-"SPACE"-"HUM" breathing cycle, notice how the energy during the "SPACE" phase is expanding within your entire system making your body feel lighter and lighter. Just be with this and notice how your awareness has been increased and how silence has gradually encompassed you. Just be with and enjoy this wonderful, relaxing expansiveness and silence for the duration of the ten breaths. If you are carried away by thoughts and distractions, as may happen on occasions, simply come back to the focus and concentration on breath - "SO" on the in-breath, "SPACE" between breaths, "HUM" on the out-breath, and carry on with the meditation.

Continue breathing. Now during the "SPACE" phase of the breathing cycle think of any part of your body that is in pain, disease or distress, and feel the instant flow of healing energy to that part of the body you thought of. Concentrate on:

Only think of bodily pain during the "SPACE" phase of the cycle. Do this for ten breaths and feel the flood of healing energy to the part of your body you thought of.

Continue breathing. Now during the "SPACE" phase of the breathing cycle, think of any part of your mind that is in distress. There will be an instant flow of healing energy to that part of your mind you thought of during the mid-point of the breathing cycle. Concentrate on:

Only think of distress in the mind during the "SPACE" phase of the cycle. Do this for ten breaths and feel the flood of healing energy to the area of your mind that you feel is in distress. Even if you do not feel anything, know that this flow of healing energy is taking place.

Continue breathing. Now during the "SPACE" phase of the breathing cycle, think of any part of your life that is in distress. There will be an instant flow of healing energy to that part of your life you thought of during the mid-point of the breathing cycle. Concentrate on:

Only think of distress in your life during the "SPACE" phase of the cycle. Do this for ten breaths and whether you feel it or not, know that this flow of healing energy to the distress in your life is happening.

Continue breathing. Now during the "SPACE" phase of the cycle, think the thought, "Bring healing energy to my whole being." Do this for ten breaths.

Now relax and simply focus your awareness on "SO" on the in-breath, on "SPACE" between breaths, and on "HUM" on the out-breath. Do this for ten breaths, as this allows the energy to settle into your system. Notice how light you feel, how relieved you are from some of the distress in your body, mind and life. Feel the expansiveness of light within you and the great feeling of rest and peace within your being. Then slowly open your eyes. As you become more familiar with this meditation you can increase the length of time for focus on body, mind and life depending on what kinds of distress you are dealing with.

This is a very powerful meditation and it works through the opening of two internal doors. The initial focus and concentration, first on breath then on the vibration of the tones, "SO"-"HUM," opens the doorway of balance. You can in fact do this with your eyes open, in daily situations whenever you are out of sorts or caught in irritation. For instance, when you are annoyed at standing in a long shopping line, impatient with colleagues and children or angry with other frustrating situations. Just take a few minutes to focus on your breathing, and with the tones of "SO" on the in-breath, "HUM" on the out-breath. You will be amazed at how quickly you return to balance.

Balance is the first door that opens in this meditation. When you feel the balance and expansiveness brought about through the "SO"-"HUM" concentration, then the second doorway is ready to open. This is the internal doorway of Healing. As you concentrate on the "SPACE" between in-breath and out-breath, between the tones of "SO" and "HUM", the energy door opens for healing vibrations to flood your body, then your mind and finally your life. This meditation is a highly effective tool for pain relief in all dimensions within your being. I have been able to bring it to many people who suffer from chronic physical pain in particular, and the results have been an astonishing release and relief of pain. The healing energy activated by the meditation impacts not only bodily pain, it also works on the mental and life situation distress that are often directly related to the bodily pain. The meditation opens the doorway so that healing energy is initially directed to alleviate bodily distress. The other levels of healing mind and life distress, enables the individual to enter into a different kind of relationship to the bodily distress. It fosters a relationship that does not amplify the initial bodily distress with anxiety, fear, anger or ignorance. Due to our ignorance and lack of understanding we often allow despair, hatred and anger to overwhelm us to the extent that we inflate whatever bodily distress we suffer from, rather than take the mindful steps to alleviate the suffering. The methodology of the "SO-HUM" meditation is a mindful step in the direction of healing, for it works at two levels - pain relief of bodily distress, and a new relationship with all distress - a relationship that allows our internal capacities of healing to do their work more effectively.

There is, however, another step that can be taken with this meditation. When you feel well balanced and full of love, you can extend this meditative energy beyond the confines of your being and send healing energy to the polluted planet, to warring countries, to religions and individuals in conflict and to other events that you feel require healing energy. Just proceed in the same manner as before, start at the beginning of the meditation and continue one step at a time to open the doorways of balance and healing. You can do this on your own or in the company of others.

Begin by concentrating on the qualities of in-breath and out-breath for ten breaths. Then notice the different vibrations and tones of your breathing cycle - "SO" arising on the in-breath, "HUM" arising on the out-breath. Do this for ten breaths and settle in to a deep, expansive sense of balance. Then concentrate on the "SPACE" between "SO" and "HUM". Do this for ten breaths before thinking of where you wish to send healing energy to during the "SPACE" phase of the breathing cycle. Do this by thinking, for instance, of the planet, or conflict between Jews and Arabs in the Middle East, or of the warring parties in the Balkans, or conflict between parents, friends or between yourself and some other person. Focus on the thought only during the "SPACE" phase of the breathing cycle. Continue with this concentrated focus for ten more breaths, then come back to a simple "SO"-"SPACE"-"HUM" meditation. Relax and feel totally at peace and open your eyes after a further ten breaths. Feel the expansiveness and lightness in your being and smile to yourself with gladness.

Breathing exercises such as alternate nostril breathing, used in most Eastern traditions, have the mental focus that left nostril inhalation followed by right nostril exhalation balances solar/lunar; father/mother; male/female energy throughout the body. The ensuing right nostril inhalation and left nostril exhalation keeps the pendulum of balance swinging on the axis of integration.

What is taking place in such breathing exercises is that energy centers are connected and there is a sublime recognition of the synchronicity of different levels of energy. The energy movements in the cell, throughout the body and in the Universe have the same implicate order and structure. The movement of energy within the body that has the sensation of integration denotes steps in awakening. Yet for something to awaken in this manner, something has to die, or more correctly, be transcended. Ego attachments and afflictive emotions are the targets of transcendence, as they dissolve in the experience of integration. Enlightenment rather than entropy then becomes your experience.

The psychological death of ego attachments may be enhanced by Tibetan Buddhist contemplations on physical death. In their Tantric practice, Tibetan Buddhist Lamas have an intricate knowledge of inner channels of energy that shut down as an individual physically dies. Among the thousands of known channels, three are considered to have exceptional importance. The first is a channel connecting the brow center to the crown center. The second and third channels run from the crown center down to the base of the spine on the right and left sides, connecting at the bottom of the spine. These three channels denote a particular movement in focus and energy.

The first movement from forehead to crown connects Chakra 6 to Chakra 7, spiritual insight to transcendence. The left and right channels down the length of the spine take energy through all the major Chakras in the body. To observe the physical phenomenology of death through Tantric focus is one thing; but that is not what we do, for this practice is translated into a meditation on the death (viz. transcendence) of obstructions to the experience of awakening.

Quietly prepare for meditation. With the spine erect, breathe gently in and out ten times, with focus and concentration on the in-breath and on the out-breath. As you breathe in and out, become aware of the three channels, from the forehead to the crown and then splitting into two channels on either side of the spine, joining together at the base of the spinal column. Contemplate the three channels as one complete unit. Sense its emptiness. Once this registers in the body and mind, after ten breaths - breathe in through the heart center, and on the out-breath feel expansiveness of energy throughout the body from the heart.

On the next in-breath take the energy from the heart center up to the forehead - the third eye. On the out-breath feel the energy rapidly fill the empty channels between forehead, crown and the base of the spine. Feel this as a golden electrification, a total flow from Insight to Transcendence, to your entire central nervous system. Do this for ten breaths.

In-breath - take energy from the heart center to the center in the middle of your forehead. Out-breath - take energy to the crown and through the two channels running down either side of the spine, flowing into each other at the bottom of the spine.

Then breathe normally in and out with awareness of breath, and of the mantle of new energy that lies within you as a golden cloak. This new energy is akin to the synergy of constellations merging. Synergy refers to a massive synthesis, the experience of which is difficult to describe in words. It is available when one chooses to show up for life without fear, desire, ego attachments or afflictive emotions.

The physical death of Buddhist Tantric practice and the psychological death of ego attachments in this meditation are different levels of the same energy. It may appear to be advanced yet it is simple, as the central nervous system is electrified and connected to centers of higher insight and transcendence through the heart center. All of this is through awareness of breath and focus.

The three channel meditation is quite a debris remover, as negative patterns and habit energies are cleared out. This allows for an extraordinary integration of energy centers to penetrate into the body.

The Bone Marrow Cleansing includes healing postures, gentle movements and concentration techniques to cleanse the marrow of toxins. It strengthens the immune system, increases the strength and density of bones themselves, stores qi in the dan tian and stimulates the flow of qi through the skin and various acupuncture points.

1. Stand in a natural qi-gong posture with hands in front of the dan tian. Line up the palms so that the centre of the hands are about twelve inches apart, as though holding an energy ball. Slowly raise the ball up to the level of the chest. As your palms close together, close your eyes. Bend your elbows and move the hand in prayerlike fashion to the heart centre, your thumbs rest gently on your sternum. Maintain this posture for two or three minutes (or 9, 18, 27, 36 breaths) and focus on your breathing - breathing deeply into the lower dan tian - abdomen expanding as you inhale, contracting as you exhale. Let your mind become silent and calm. Then extend your arms outward, as your palms separate, open your eyes. Arms slowly drop to your sides.

2. Palms facing forward, slowly raise your arms up laterally, to shoulder height. With elbows slightly bent, turn palms outward, facing away from the body, fingers pointing toward the heavens. Hold this position for an equal amount of time as initial posture. (If your arms start to burn, lower and brush them, returning them to shoulder height position). In this position imagine that your body is filling the universe; your head touches the heavens, your feet reach to the centre of the earth. Your arms are extended infinitely to the side. Universal qi can flow easily through you. Focus on the bai hui point (top of your head) the laogoong points (palms of your hands) and the kidney points (bottom of your feet). Imagine as you inhale and exhale an exchange of healthy, positive, fresh healing qi from the universe, the heavens, the earth. Then turn palms forward and allow your arms to slowly drop to your sides.

3. Your left hand slowly floats behind the body until the centre of the back of your hand is resting comfortably in the middle of your lower back. At the same time your right hand rises up, palm facing forward. At you extend your hand up towards the top of your head, you turn your palm towards the sky and reach for heavenly energies. Turn the palm downward and pull the heavenly energies to the top of your head. Palm is two or three inches above the crown. Feel the connection between the center of the palm (the laogoong poing) and the apex of your head (the bai hui point). Inhale and as you exhale slide your hand forward then slowly lower the hand down the front centre line of your body, palm facing down. Imagine fresh healing qi flowing through the bones of your body, cleansing the bone marrow, packing your bones with fresh qi. Imagine your skeleton glowing with white light above your hand, pinkish grey below, pushing the stale qi out the bottoms of your feet.

4. As your hand relaxes to the side, the hand at the lower back releases and also floats to the side. Imagine the stale qi being absorbed by the earth, composed and returned as fresh healthy qi. Now you are ready to switch to the other side. Right hand to the small of your back, left hand reaches to the heavens.

5. Cleanse the bone marrow, alternating with one hand, then the other, three times on each side.

6. Then raise both hands up the front of the body, palms facing up. As hands reach shoulder height turn palms up to the sky and stretch arms overhead reaching for heavenly energies. Turn your palms down and lower hands slightly so that hands are about twelve inches above your head, fingers not touching but pointing to each other, forming a dome. Hold this position for one minute, visualizing that you are in a dome of gold light - of protective, healing light. Then slide your hands forward and lower them down the front of your body, palms facing down imagining the pure, healing qi is washing through the entire body, your bones, muscles, tendons and hundreds of trillions of cells.

7. Close the set by bringing your hands to the lower dan tian (abdomen) and bringing your feet together.

Feet together, bring your hands in front of the abdomen, the lower dan tien, palms facing towards one another, and imagine that you are holding a ball of energy. As you inhale the tongue rests lightly on the roof of your mouth behind your front teeth, as you exhale the tongue drops to the bottom of your mouth, exhaling gently through the nose and the mouth. Inhale, the tongue reconnects to the roof of the mouth as you inhale through the nose. Exhale through the nose and the mouth as the tongue drops. Feel the abdomen expand as you inhale, contract as you exhale.

Inhale deeply into the ball. As you exhale, push the ball down while you bend your knees, keeping your heels on the ground. Direct the ball of energy down and out along the ground. Inhale as you extend your arms out and up towards the heavens straightening the knees without locking. As you exhale, imagine the ball of qi passing through the upper dan tien, the middle dan tien to the lower dan tien. Bend your knees, keeping your heels on the ground as you direct the ball of energy down and out along the ground. Inhale as you straighten your knees, reaching for the heavens, stretching with your shoulder, but keeping the elbows soft. Exhale as you pass the ball of qi through your upper dan tien, middle and lower dan tien, balancing the qi energy in your body as it passes through every cell. Continue one more time.

Returning your hands in front of the lower dan tien, shift your weight to the right foot and step out with the left, so that you are standing with your feet shoulder width apart. Inhale deeply into the ball of energy. As you exhale, push the ball down while you bend your knees, keeping your heels on the ground. Direct the ball of energy down and out along the ground. Inhale as you extend your arms out and up towards the heavens, straightening the knees without locking. As you exhale, image the ball of qi passing through the upper dan tien, the middle dan tien, to the lower dan tien. Inhale and as you exhale bend your knees, keeping your heels on the ground as your direct the ball of energy down and out along the ground. Inhale as you straighten your knees, reaching for the heavens, stretching with your shoulder, but keeping the elbows soft. Exhale as you pass the ball of qi through your upper dan tien, middle and lower dan tien. balancing the qi energy in your body as it passes through every cell. Continue one more time.

Returning your hands in front of the lower dan tien, pivot on the heel of your right foot. Adjust your stance if need be. Weight is on the back leg, the front leg is straight. Breath into the ball of qi. As you exhale direct the ball of qi down the front leg, out and along the ground. As you inhale you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Inhale and on the exhale direct the ball of qi down the front leg. Inhale as you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Continue one more time.

Return your hands in front of the lower dan tien, pivot on your right heel back to the centre. Then pivot on your left heel. Weight is on the back leg, the front leg is straight. Breath into the ball of qi, then exhale as you direct it down the front leg. Inhale as you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Inhale, then exhale and direct the ball of qi down the front leg. Inhale as you shift your weight forward, your front knee bends, back knee straightens as you reach for the heavens. As you exhale, shift your weight onto the back leg which bends as the front leg straightens. Exhale as you direct the ball of qi to your forehead, your chest, your abdomen. Continue one more time.

Return your hands in front of the lower dan tien, pivot on your left heel back to the centre.

Raise the ball of qi to your heart centre, the middle dan tien. Breath deeply into the ball of qi. As you exhale, extend your arms straight out in front of you. As you inhale bring the ball of qi back to the heart centre. Exhale, extend your arms and offer all that you are to the universe. Inhale, bring the ball of qi back to the heart centre, receiving all that the universe has to offer you. Once more, exhale, extend your arms and offer all that you are to the universe. Inhale, bring the ball of qi back to the heart centre, receiving all that the universe has to offer you.

Return your hands to the lower dan tien. Shift your weight to the right. Pull the left leg in and straighten your knees.

Sit comfortably with your spine erect and breath in and out with awareness for approximately ten breaths. Concentrate on the whole length of the in breath and the whole length of the out breath. Notice the different qualities and properties of breath without manipulating your breath in any way. The in breath may be longer, the out breath may be smoother – just notice and be natural. With awareness and concentration on breathing in and out you find yourself settling into a calm. In this meditation we will shine the light of awareness on different parts of the body with the in breath. On the out breath we smile with love to the body part we are concentrating on. The half smile as we breathe out relaxes and heals the body. This love meditation to the body is deeply nurturing – leaving us rejuvenated as we experience a deep, calm rest. Our body, heart and lungs work so hard for us day and night but we neglect and harm them with our consumption, mental attitudes and stress. This does not support our body. With this meditation we use our conscious breath to touch the different parts of our body with tender loving care and begin to understand how to bring peace and joy to our body and mind. Take ten breaths or one minute of conscious breathing with each concentration.