Meditation Easy as ABC

by Simonette Vaja
creativity facilitator and consulting psychologist

A Beginners Guide an introduction by Simonette

All my guided meditations and inner journey work, has developed from extensive personal experience and research based on my psychology practice and the creativity and self expression courses I facilitate. Since 1991 I have been collecting feedback forms and client data and integrating this knowledge to design meditations and visualisations that work for you at a deep level and that can assist you to deal with particular issues or situations that face most of us at one time or another on our life path.

My work has shown me what amazing potential and opportunities exist within the mind, in particular our imagination. When you start to inquire into the images and beliefs that you hold for yourself and life, you may be surprised. I am fascinated with the power of imaginings, the dreams we create and how they really do happen. You cannot always control or know what life will bring your way, you can control your internal imaginings. A picture tells more than a thousand words ever can...so by re-creating empowering and supportive imaginings you can start to change the way the world interacts with you. Each of us has a unique human experience, your inner World is what guides your actions and the meanings you give to things...I wish for you an inner world rich with emotional, physical and spiritual abundance. - be the Artiste of your life. Meditation helps you to get to know what already exists within your mind - or imaginings as I call it. There are pictures, feelings, sounds, words and feelings that will come to your awareness. You will learn a lot about the quality of your inner world. You use guided meditations that focus on helping you to create the inner world that is supportive and encouraging to you in your everyday life. Guided meditation and visualisation, help you to create a more supportive and empowering inner view of your self and life events. This CD you have chosen will help you with your practice of meditation to connect in with what is.

Firstly, you need to connect into a beautiful and tranquil inner landscape, so that you can be guided to a particular word (mantra) or phrase or sound that you can use in your meditation practice. I have called this the inner sanctuary journey, it is a safe place and place you can go to when-ever you need to relax and get away from all the every day stresses. You will find that you feel deeply relaxed and nourished by this inner journey.

Step 1: Listen to one of the "Inner Sanctuary Visualisation" Nature Series CD or watch the DVD Meditation easy as ABC. When you are feeling in the "zone" a word or phrase will come to your mind, such as "peace, tranquility, serenity. This is an important word for your ongoing meditation as it is now associated with your relaxation response.

Step 2: Hold your word in your mind and keep repeating it over and over for the duration of your meditaiton. This Meditation practice using a cue word (Mantra) is a wonderful way to overcome panic and stressful thinking. You will notice that your mind wanders and this is normal and to be expected. Each time you drift off or become aware of other thoughts, just bring your attention back to your meditation word....keep bringing your attention back to your word... This is the art and practice of meditation. By doing this practice on a daily basis, you will be surprised at how quickly you can feel the relaxation response.

Step 3: Sit quietly and comfortable, close your eyes, take in three deep breaths then let your breath fall to its' own natural rhythm...then let your attention fall to your word and for the next 10 minutes keep bringing your attention back to your word. At the end of 10 minutes bring yourself back into the room and check in with your body, how you are feeling. Enjoy your inspiring moments.

The e-book titled Meditation Easy as ABC outlines further all the necessary steps and outcomes you can expect from your meditation practice.