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                          BASIC MEDITATION TECHNIQUES
                               Part 2 of 3 Parts
                                   May 1987
                                      by
                                   Bill Witt
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                               NEW ATLANTIS BBS
                                 301-632-2671
                         Member of the ParaNet system
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   This is the second part of a three part online course in Basic Meditation
Techniques

   The course is devided into three sections. Section one deals with what
meditation is and how it plays a part in the lives of those who use it.
Section two will go into the techniques and tools of meditation. Section three
gives suggestions on how to use what you've learned, in everyday life. A list
of books for further reading on the subject, will be given at the end of
section three.

   This material may be reproduced and distributed only if the header, by
line, and BBS info remain part of any such reproduction.

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   In this second section of the "Basic Meditation Techniques" course, we will
discuss various relaxation procedures and how they will aid you in entering a
trance or meditative state. You will also be given some ideas about types of
music and other "tools" which can help you achieve these relaxed states of
mind. Let's begin.

   First, let's set the stage for our meditation practice. You should pick a
place which is as private and safe as possible. An altered state of mind, as
in meditation, lessens your awareness of the outside world. For this reason,
it is not advisable to practice these techniques in a public place where there
is a chance of being mugged, robbed, or molested. If you are at home, with
other family members or friends present, ask that you not be disturbed and
that all other noise in the house be kept to a minimum. When you have found a
place suitable for meditation, you may begin.

   "The seekers of new mind states-the mind control devotees, the encounter
group enthusiasts, the drug takers, the psychics, the meditators - all are on
a journey into the interior universe trying to burst the limits of the
socially conditioned mind. Weither acceptable or unacceptable, moral or
immoral, wise or foolish, the mind of man is stirring toward a new evolution."
           Dr. Barbara Brown (1)

   As I said in section one, trance or meditaive states, alter the way your
mind deals with the realities it accepts as normal. Things which are
experienced in a trance state are often not easily expressed in everyday
language. You will at some level, experience a heightened state of awareness.
Colors, smells, and sounds may seem amplified from what they normally are.

   People who can acheive very deep states of trance often leave their bodies
in astral projection, or have psychic experiences.

   I highly recommend, that if you wish to enter deep states of meditation,
you do so under the guidance and teaching of someone who is well trained in
the practice of such techniques. The key thing to remember is that it's not
what level your working on as much as what you are learning. There is alot to
be gained in wisdom and knowledge at all levels of trance.

   Now let's learn some simple and usefull relaxation exercises.


   You want to be sure that the time you pick to practice your meditation is a
time when you are least likely to be disturbed. You should not be overly tired
or have just finished eating as both of those conditions may cause you to fall
asleep. Even though you wish to acheive an altered state of consciousness, you
do want to remain conscious to some degree. If you fall asleep when you are
meditating, no harm is done and you will awaken quite refreshed and rested.
Unfortunately though, you may not be able to recall all the things you
experienced while in trance.

   If you are lying down, be sure your back and neck are properly supported so
as not to fatigue the body. If you are sitting, be sure that both feet are
flat on the floor and that you are sitting as erect as possible without being
too stiff or strained. You should have your arms resting comfortably in your
lap with palms up.

   In either case, it is important that your body not become strained or
fatigued for at least  thirty minutes. This is a good length of time to begin
with as it should put neither a physical or mental strain on your being.

   Next, visualize a yourself in a cocoon of white light. You should surround
yourself completely. See the light as bright and warm. You may play with this
sphere of light making it bigger or smaller until it "feels" right for you.
Say to yourself, "I am protected by the pure white light of all that is good
and truthfull. I am surrounded by the pure light which keeps out all unwanted
and evil influences."

   This is a good idea to do for several reasons. There are those, and I am
one of them, who believe that each of generates an aura which protects us from
outside influences when we are in trance. This aura may be strengthened by
visualizing the light as growing brighter at our command. Even if you do not
accept this idea, the practice lends a feeling of safety and security to you.
Nothing which is outside of you may enter or touch you without your
permission.

   Learning to control and pay attention to your breathing is the next step.
You should start by taking a deep breath in through your nose, hold it for the
mental count of 4 and then let it all out slowly through your mouth. Repeat
this until you begin to feel at rest and relaxed. Allow your breathing to
settle into a steady, rythmic rate. Just this simple technique can relax and
refresh you at any time. When you are only doing the breathing exercise, it is
not necessary to go through the white light sphere visualization. Some people
use a muffled metronome or recording of some other rythmic sound, such as
ocean waves, to aid them in setting the pace of their breathing. A good source
of recorded sounds which can help you in meditation is a series of records and
tapes which have been produced under the title "ENVIRONMENTS".

   Now, as you are breathing, see yourself lying in the warm light of the sun.
The light is warm and pleasant to be in. Starting with the tips of your toes,
feel the light warming all of your body, slowly moving up into your legs, your
trunk, and then into your arms and fingers. As you feel this warming become
more and more relaxed, going deeper and deeper into a calm and quiet place.

   When you fell totally relaxed and at peace, bring a single thought into
your mind. It should be of a pleasant experience or of an idea such as love,
joy, peace, or compassion. Focus on this one thought and if some other thought
should try to intrude, picture it as being written on a clear board between
you and your focal thought. Then picture it being erased from that board as it
might be from a piece of paper. Deal with any thought, other than your focal
thought, quickly. Try to maintain concentration on your focal thought for at
least five minutes. Picture it as being real and experience it as if it were.
When you are able to do this and can exclude all other thoughts as they
attempt to enter your mind, you will have learned the single most important
technique of meditation.

   It is now time to begin coming back to normal consciousness. slowly let the
thought fade from your mind and again become aware of the warm light of the
sun. As you fell the light bathing you in its' warmth, start to reconnect your
mind with the physical sensations of your body. Become aware of your breathing
and the room around you. Do this slowly and calmly. When you are fully aware
of your surroundings, open your eyes slowly. Enjoy the sense of calm and
peace.

   If you succeeded in doing this exercise, you should feel more relaxed and
calm than normal. It is important to remember that you are comparing it to
normal for you, not to what you think others would or should feel.

   If you do not feel you succeeded try again in a day or two. Between
meditaion sessions, practice your deep breathing exercises. If you keep
trying, you will soon reach a calm and meditative state. Do not attempt to
meditate when you are ill, tired, or hungry. Those feelings only serve to make
your efforts more difficult. A very important part to remember is that you can
not force yourself into a meditative state. You must flow into it and
surrender to it calmly.


   Some things which are found to be helpfull in meditation follow.


   Try concentrating on the flame of a candle when focusing. You could also
use a crystal ball. The later is rather exspensive but small crystal window
ornaments or pyramids also work well and cost much less.

   Music is also an aid to some. The music should be quiet and rhythmic. It
should bring on feelings of peace and comfort. Such music may range from New
Age recordings to classical.

   Another usefull device is to focus on a symbol which holds special meaning
for you. It may be an well known symbol or one you design yourself. As long as
it holds a special meaning or expresses a special concept, it is a usefull
focusing tool.


   This brings section two of this course to a close. In the next part I will
give you some pratical ways in which to use what you have learned. Also, a
list of books for further reading will be included.


   References:
   (1) Dr. Barbara Brown
       "New Mind, New Body"
       New York, Bantam Books, 1975
       Page 17

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