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    Meditation Lessons for Teens and Adults
    Meditation Lessons for Teens and Adults
    Meditation Lessons for Teens and Adults
    Ebook126 pages1 hour

    Meditation Lessons for Teens and Adults

    By Susan Kramer

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    About this ebook

    A complete guide to learn meditation plus helpful hints for teaching. More than 70 offerings, ranging from basic meditations to more advanced reflective topics, including stress relief, plus holiday and special occasion prayers. Useful resource for clergy and yoga instructors. Click on preview to see complete table of contents. 116 pages.
    LanguageEnglish
    PublisherLulu.com
    Release dateMar 29, 2011
    ISBN9781447549239
    Meditation Lessons for Teens and Adults

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      Book preview

      Meditation Lessons for Teens and Adults - Susan Kramer

      Schaap

      Introduction

      The meditations in this book are suitable for teens and adults. Whether at home, school, work or play, there is a way to fit one of these meditations into your day.

      Meditation is the time that refreshes our mind and inspires our best. The minutes of meditation are a time to dip into the inner pool of calm and quiet, just as we find refreshment in a long cool drink after running around on a hot dusty day.

      It is our mental refreshment and balance after being scattered here and there. And, meditation is a chance to commune with our inner voice, which we may call God or Spirit, or other uplifting word.

      To find inner peace it is not necessary to speak the name of God in a specific language or religion. Many paths lead to the view at the top of the mountain. What is important is to keep a positive attitude and know that inner peace is a work in progress.

      As we do more and more kind acts our inner mind becomes a reflection of peace, abides in inner peace.

      Inner peace is a jewel that is worth preserving in your mind and heart at all costs. It is not worth it to use time and energy in pursuits that disturb your thoughts or life. Even if we have worldly pursuits we can meditate regularly and deeply to maintain an even keel.

      Then, if an event threatens to rock our ship of life, we have the inner strength, the inner peace to bounce back fully, maybe even be strengthened by the experience.

      To develop inner peace, take time for regular meditation. It is a way to maintain and regain balance and harmony; fortified to face what life brings.

      Create a peaceful setting for meditation

      Every task begins with the first steps, and with meditation a first step is to give yourself an environment in which you have the best possible ability to meditate well.

      We all have environments we find peaceful and that is the place to meditate. It could be a back yard, with grass and trees. It could be a bedroom, with curtains blowing in the breeze. It might be an office or study area, surrounded by books, or it may be along a stretch of water.

      You can light candles or incense if you want, and the setting allows it, to help you with a feeling of serenity. Wear loose clothing, and sit on something comfortable. Turn off the phone's ringer. If it's noisy outside, put on some quiet, soothing music to blur out the outer sounds.

      Now you are set to try out some of the meditations in this book; whatever you are drawn to.

      Meditation

      A little vacation.

      1. Basic Sitting Meditation

      Instruction

      Either sit straight on a chair, soles of feet on floor, or sit on a cushion on the floor with legs folded in comfortably. Fold hands in lap or rest them either palms up or palms down on the thighs. Close eyes.

      Begin a pattern of even regular breathing without breath retention. An example is breathe in 2 counts; breathe out 2 counts; breathe in 2 counts and continue for 2 minutes. Say the counts mentally until the pattern is established, then stop counting, but continue the rhythm throughout the meditation.

      Reflection period

      Pick a virtue and reflect upon its qualities. One way to dwell on a virtue is to mentally repeat it over and over, going deeper into its meaning with each repetition. Then spend some minutes thinking how to incorporate the virtue into your daily life. After the sitting meditation take time to write out your plans in a journal or diary.

      Appreciation

      Finish your sitting meditation with a thought or thoughts of appreciation for what is good in life. By keeping a meditation journal you have an opportunity to follow your spiritual practice over time. I keep my journal alongside my meditation altar, and every so often pick it up and read through to see if the issues in my past are getting resolved.

      Developing spiritually through giving appreciation is a blessing and a very worthwhile goal of meditation practice.

      To finish your meditation take a deep breath in, let it out, open your eyes, stretch out and continue on with your regular activities.

      Practical application

      Sitting meditation is like going on an adventure within, while the body remains still and quiet. The mind will remain active; not with worldly business, but instead with uplifting thoughts to improve conscious contact with our soul and Creator or inner peace.

      Progress in meditation develops over a period of time with regular practice. It is definitely a case of practice leads to inner and outer peace.

      Along the way as the mind becomes enlightened with inner knowledge through meditation practice, practical solutions to dilemmas of the moment come to mind as helpful side effects. Though not the supreme goal of meditation, the practical helps give some impetus to continue meditation practice.

      Meditation allows peace and relaxation right in the process. Joy increases. It is not saved up for the distant future, rather, as the mind turns to uplifting thoughts, joy and fullness enter the consciousness right along with a peaceful and still meditation session.

      Uplifting thoughts bring on feelings of joy, and spread throughout the physical body as invigorating and uplifting energy. This is enough reason to keep to regular sitting meditation practice. To those devoted to growth in consciousness and practicing meditation, the final goal of a state of uplifting thoughts running through the mind, or a return to joyful thoughts at will is the just reward.

      2. Unwind While Sitting at Your Desk

      Sitting at your desk and feeling stressed? Stop what you are doing, let your arms hang at your sides and wiggle them around a few times to get the circulation going, or rest them on your thighs and close your eyes.

      Beginning at your feet and working up to your face alternately tighten and relax your muscles.

      Allow yourself to stay in this relaxed state while you begin to breathe in and out evenly such as this: breathe in 2 counts; breathe out 2 counts; breathe in 2 counts; and continue. Remain silent and still for a minute.

      Now, stop counting breaths but keep up the even rhythmic breathing, and visualize yourself in a safe and nourishing place in your life; perhaps a happy event from your childhood. You are there

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