Living Spirit Meditation
I learned this meditation from Ram Dass. Here I will share it with you the best I can remember it, with some of my own expressions mixed in.
Place your attention on the center of your heart.
Take 3 slow breaths — about a 5 second inhale and a 7 second exhale, approximately.
As you inhale, imagine you are inhaling right through a hole in your heart center; except you are not inhaling air through your heart center you are inhaling a very fine mist — a mist of prana, or some may call it soma, amrita, ambrosia, or chi. Imagine as you inhale this sweet prana mist it is pervading throughout your entire body, and as you exhale feel it enter into every cell of your being.
Pause for 1-2 breaths seeing this in your mind.
With each breath draw prana into the middle of your chest and let it pour through your body from the tips of your fingers to the tips of your toes, up your torso around your back, your head and your chest.
As you exhale and you absorb it into your cells, feel it loosening the junk — the toxins. Toxic thoughts, yucky feelings.
Again inhale, and now as you exhale, exhale out this hole in your chest toxins, negativity, doubt, loneliness, anger —breathe it out.
Again inhale through your heart and feel this fine mist bringing prana or light into your body.
Let the mist dislodge the tensions that could have settled in your back or your stomach, heavy thoughts, judging mind — let it all be loosened and dislodged by the pranic mist.
Exhale let all that stuff you don’t need release. Everything you don’t want to be in your Spirit, let it release out through the hole in your chest.
Again inhale this fine mist into your being, let it spread throughout your body collecting what your Spirit doesn’t need.
If there is a great sadness in you, let it go breathe it out. You don’t need it. Any hurts or pain, don’t demand it goes away, just start to let go of what you can. If the reservoir of pain runs deep you are not going to breathe it all out at once, slowly just let it start to dissipate out your body as you exhale. Feel tightness and heaviness leave your body.
Take 1-2 more breaths like this.
Now feel lightness in your body, light in your mind, and joy in your heart.
Now rest quietly and just follow along with my words.
Imagine now, before you is all of the universe of form and people, all of the world as your senses tell you it is. Open your eyes, but keep them soft and fuzzy; notice the forms around you and in your life.
Now imagine you also have a hole or opening at the top of your head. right at the crown of your head, your sahasrara chakra.
Above your head is the formless out of which form comes. It is god unmanifest, the unspoken, the one, the void. It is your Divinity.
Now breathe in through your chest, drawing the universe into your heart, drawing in the forms.
Breathe out through the top of your head —go with your breath; into your heart then out the top of your head –into the formless.
Take 1-2 breaths with this feeling. Breathe into your heart the forms and exhale out the top of your head breathing your forms into the formless.
NOW, inhale from the top of your head —breathing in the formless through your crown to your heart, and breathe it out through your heart into form —into your manifested world.
Take one more breath in from the top of your head and out your heart.
Now lets combine them.
Draw in the breath of form into your heart, and upward, exhaling it out the top of your head – pause with your breath out just above your head resting in the formless
Now breathe in the formless in through the top of your head and down into your heart. Let your heart transform the form and the formless, and breathe out your heart formless into the form.
Breathe In through your heart, up and out through your crown.
Breathe in through your crown, down and out through your heart.
Take more 3 breaths as such;
Breathe in through your heart, out the crown
In through your crown and out the heart.
With very slow breathing – draw in form through your heart, exhale it out the top of your head to the formless see form and formless mixing.
Inhale this mixture of you, your world, and the formless back into your head and down into your heart.
Where the mist of you and formless takes form and exhale it out your heart into the universe. Mix Divinity into the forms of your life. Your heart is a transformer; see it transforming form to formless –formless to form.
Rest quietly for a few minutes.