Meditation can be an enjoyable practice. It’s useful to know that everything has been taken care of. So all you need to do is sit. When it’s necessary, we can dare ourselves to be quiet & happy enough to allow whatever happens to happen. There are helpful ways to do this.
 

Relaxing into a more receptive way of being

1.Imagine a voice that sounds so soothing and mellow your body instantly slows down, feels supple, healthier. Now imitate that voice with your own inner voice. Internally speak slowly, softly, gently, smoothly and intimately.

2.Now pick some words or make up some phrases that you find relaxing. How will you know they’re relaxing? Your body will tell you.

3.For example some people will repeat the word “Relax” in a slow, quiet voice. And it will happen quickly.

4.Other people prefer repeating a phrase, slowly and gently, like “I’m softening so very deeply, every part of me slows down to a natural rhythm.”

5.Design your own style of inner talk and words that work well for you.

6.Practice this safely whenever you can. Get used to it. Make it normal everyday.

7.Use your creativity. Change as needed.

 

Developing your attitude for meditating

You do this by imagining yourself sitting to meditate or actually sitting to meditate with each of the feelings listed below. I recommend playing with them and noticing how different you feel and what affect is has on your meditation. If it works use it again and if it does not then choose something else.
You’re feeling easy and contented.

You know it’s comforting and pleasurable to be sat meditating. And that’s making it easier for you to be aware of the experience of just being sat.

It’s allowing you to let things happen naturally. So whatever happens just happens. And you’re happy to sit and notice.

And you know that your experience of meditation is the most natural, easy thing to be.

And that each and every meditation for you is unique. That each time is the perfect time.

Because you know that all your meditations are equal. And enjoyable.

 

Preparing more for your meditation

You can write a list of feelings and attitudes you prefer to have for meditating (and being in meditation). Make a list and choose 4 or 5 top things in order of preference.

For example, I’d personally use the following:

1. Say to myself “I’m open to be taught by the Light & Sound”

2. Feeling of contentment

3. Feeling of ease

4. Feeling of being open to new things

5. Feeling of happiness to be there

6. Feeling that I’m really worth it and I was born so this can happen

Whichever you pick for yourself, really experience them all. That means noticing whatever you notice about the feeling.
A feeling or attitude may have colours, sounds, images associated with it. So to make it more ‘vivid’ increase any sounds, brighten any colours and make the image larger. Only do this to increase the feeling to support your meditation. Be aware that maybe nothing needs to be changed.

• Then imagine meditating with each feeling.

• Take your time to fully experience what this is like.

• Do this thoroughly for each. You are developing a strong bond between that feeling and meditation.

• See yourself meditating with this feeling.

• Then move into or become that image of yourself meditating (if you’ve not already done so). The idea is, it’s as if you are meditating.

Now do this with each feeling or attitude. Then maybe combining all those feelings if you like. Imagine each feeling merging and associating with your meditation. You can use this and find out what you are aware of in meditation. If it works great, If not, then explore and choose something else that will. Have fun!

(J.U.)