Below are details of three meditation techniques that I recommend frequently to people. I learned these techniques from the lesson plans in the A Course in Miracles book. These meditations are useful for strengthening your connection to the Spirit, removing unwanted thoughts and releasing emotional burdens. I use the ‘Connecting to the Spirit’ meditation on a daily basis and the other two as needed.
‘Connecting to the Spirit’ Meditation
This meditation technique can be quick or long as you wish. The amount of time you spend is not important. It’s the connection to the Spirit that matters. Even if you haven’t connected to the Spirit before, you can do this!
First, sit quietly and let your mind go blank (if you have a problem doing this, try the “Releasing Unwanted Thoughts Meditation”technique below first!). Feel yourself being open and receptive to receiving the Spirit. It may take a minute or two, so be patient! The results can differ from person to person and even day to day, so be open to the sensation. You may feel love or peace, or you may simply forget about your body and ‘lose’ yourself for an instant. Again, it’s not about the measure of time, but rather simply connecting to the Spirit. This technique can have an extreme effect on your life, especially when practiced daily.
Although the connection to the Spirit can occur the first time you try it, it may take days or even months to feel the connection to the Spirit. Don’t give up too soon! Every time you try, you are making progress, and eventually, you’ll feel the connection to the Spirit.
‘Giving It to the Spirit’
You can use this technique when ever you feel overwhelmed by an unwanted emotion or simply not at peace. You can give your unwanted emotion, such as fear, anxiety, depression, anger, etc. to the Spirit by saying, “I give this to you,” either silently or out loud. The unwanted emotion is soon replaced by a sense of love and peace. The transformation takes place immediately or within a short amount of time. Each time you feel an unwanted emotion offer it to the Spirit. You may have to offer it several times (this is because you may have difficulty letting go of the unwanted emotion—not due to the Spirit’s inability to transform it).
The first time I tried this technique was when my family and I moved to North Carolina from Florida, and my husband and I were looking for jobs. It was before the holidays and the recession had just begun. We weren’t getting any interviews or calls. One day, the stress of moving to a new state with no income became overwhelming. I believed I was about to have my first anxiety attack, but instead I decided to give this burden to Spirit. While walking down the stairs, I stopped mid-flight and offered my fears to the Spirit. I felt an immediate warmth enter my body. The fear was gone before I got to the bottom of the stairs!
It was a confirmation to me that the Spirit is always available to help and does love us. I now find myself releasing ALL unwanted emotions, even ‘small’ ones such as irritation and impatience, as they occur. This has made a tremendous difference in the quality of my life.
Releasing Unwanted Thoughts Meditation
You can use this meditation when you have thoughts that keep interrupting your meditation.
First, sit and relax. Let your mind go blank. When a thought comes to your mind, acknowledge it and then release it. If it is a thought that causes unwanted emotion or distress, you should give it to the Spirit (see the technique above) by saying “I give this to you.” It is very important that once an unwanted emotion is recognized that it is released to the Spirit, otherwise, you will reinforce the thought and keep it.
Continue doing this until the thoughts stop coming. You can then continue with the ‘Connecting to the Spirit’ meditation technique described above.
If you were to do the first ‘Connecting to the Spirit’ meditation both morning and night on a daily basis, you will strengthen your spiritual connection. This can have many positive effects. You will eventually begin to ‘hear’ the Spirit’s voice which can help direct your life. You will feel love on a daily basis and know that you are not traveling this life alone.
NOTE: Some people have expressed a concern that they felt worse during meditation, so I wrote another post , It Might Get Worse, Before It Gets Better, which helps explains this.