Simple Meditation technique

A very nice and simple meditation technique from “Simple Meditation & Relaxation” book by Joel Levey & Michelle Levey.

As you sit here now, envision yourself sitting at the center of your universe, surrounded by all living beings. Invite or sense the presence of those who have most deeply inspired you in your life. Reach out now from your heart, and with your hands, to these beings whose presence in your life is truly a blessing, a source of renewal, deep information, and inspirational. Imagine that all of them are right here with you now, surrounding you and shining like a constellation of brilliant suns.

Imagine that with each breath you reach out to them and hold their hands, and that through your connection with them you can draw strength and inspiration. Imagine that each of these inspiring people in turn reach out to those who have inspired them. Sense your teachers reaching out to their teachers, who reach out to their teachers… Envision yourself balanced within and receiving from the endless cascade of wisdom and love as it flows to you and through you from countless inspired ancestors of the far and distant past.

Envision this inspiration as knowledge and energy soaking into you now. Like sunlight filtering into a deep, clear pool, sense these waves of inspiring grace flooding your mind-body-energy-spirit. With each breath you are filled, saying silently “receiving.” With each breath you release what you no longer need to hold on to, saying inwardly “releasing.” Receiving… releasing,. receiving…releasing… Plugging into this renewal circuit, you are revitalized, calmed and energized, and move toward balance between your inner and outer worlds.

Having cleared your circuits, charged your batteries, and filled your tanks, begin now to radiate and expand this sense of peace and well-being within you. With each inhalation, shift to receive, and then with each exhalation, radiate. Breathing in, imagine that the inspiration and blessings converging and spiralling into you, filling your heart. With each out-breath, sense, imagine, or feel your heart silently radiating like a bright, shining, star.

Now, having enhanced and expanded your radiance, begin to direct your attention and energy to the world around you. Reach out to those who look to you as a source of inspiration, guidance, and support. Receiving inspiration, wisdom and strength from those you draw guidance from, reach out with your hands and from your heart and let each exhalation become an inspiring gift that you offer to those who, in turn, look to you. Imagine that all those to whom you reach out take these gifts to heart and pass them on to those who will pass them on, in an endless cascade of inspiration and blessings that reaches out into the world.

In this way, receiving and radiating, sense yourself balanced here. Now imagine, the people who look to you radiate back to you waves of thanksgiving and blessings. These add to the waves of your inspiration. You radiate and offer your heartfelt thanks to those who inspire you, and they in turn, pleased and inspired by your gratitude and generosity, then radiate even more energy, inspiration and blessings to you. This reciprocal and responsive flow radiates in both directions like a figure eight of receiving and radiating.

Rest in this flow for as long as you like. Then make a gentle transition into whatever activity comes next. As you refocus your attention into other matters, simply allow this sense of deep relatedness to remain active as it slips more into the background of your awareness. Now and then, as you are involved with other things, with a natural mindful breath reach out and take refuge in this deep connectedness as you continue to receive and radiate. When in doubt, remember these four things: “reach out,” “plug in,” “receive,” and “radiate.”