Easy Spiritual Meditation For Beginners And Seasoned Meditators

I’m often asked “What is a good spiritual meditation for beginners?” and “What types of meditation do you do?” So I’d like to share with you the methods I’ve used and taught others that are not only easy, but most effective in assisting us to slow down, focus within, and become aware of the Source of all healing within us. I think you’ll find something helpful here, whether you’re just beginning meditation or have been meditating for years.

Spiritual Meditation Benefits

So, why meditate? The biggest benefit by far is that when we slow down, unplug from the frenetic energy of the outer world and focus within, we experience God within us, our true Home of Light, love, wellbeing, joy and peace. We discover the Truth of who we really are – Pure Spirit, One with God – when we let go of the past and future and relax into the present moment.

At the root of all suffering, whether it’s physical, mental, emotional or spiritual, is the false belief that we are separate from our Creator and from each other. This belief, and the guilt that it creates, lies within our unconscious mind. We unconsciously project this belief in separation and guilt out into the world, creating our experiences of pain and suffering.

The first step in ending suffering, pain, and guilt is to become aware of our false, unconscious belief that we are separate from God. As a result, our innate desire to know the Truth of our being awakens naturally. This desire turns our attention toward the Truth, Light, God. Consequently, the veils that seem to hide our connection with God / Source automatically lift.

In spiritual meditation, as we turn our attention more fully toward the Light that is within us, we awaken from the dream (nightmare) of believing we are separate from God and our brothers and sisters. Then the dream itself takes on the qualities of Light, joy and peace, for the remaining time that we choose to be involved in the dream (physical life).

One of the best ways I know to initiate this process of awakening to the Truth of who we are is to let go into the stillness of deep spiritual meditation.

Even on the body level we are deeply nurtured with spiritual meditation. Our bodies and nervous systems relax and unwind from stress as our thoughts and emotions release and settle. When you practice any form of spiritual meditation on a daily basis, your physical, emotional, and mental health improves dramatically.

We can also gain insights into daily problems after a period of letting go of the past and future and opening to the Source of all wisdom within us.

The Power Of Simplicity

This physical (dream) life that we have created together is a complicated, chaotic and often frightening world. The desire to do spiritual meditation is actually an inborn longing to find relief from the chaos by sinking into peace and stillness.

I’ve found that the simplest types of spiritual meditation take us the deepest into the experience of who we really are as Pure Spirit.

However, even with the best intentions, we tend to actually only DO the things that result in a positive experience. If a spiritual meditation technique is too complicated we can get lost and give up. Therefore, I’ll only share the types of meditation that are simple and easy.

Seven Spiritual Meditations

The following seven spiritual meditations can be done by themselves, or combined with each other as described below. I recommend starting with the Basic Breathing Spiritual Meditation and then build from there. Keep it simple. You can add in the other spiritual meditations as described below, but get comfortable with one before adding another.

All of these spiritual meditations can be done any time of day. However, I recommend doing them first thing upon awakening and the last thing before sleep, and then as many times during the day as you feel the urge.

For all of the sitting spiritual meditations, I highly suggest creating a quiet space for yourself where you will be alone and not distracted. Close your eyes for all the sitting spiritual meditations.

For spiritual meditation for beginners, start with 5 or 10 minutes for your morning / evening meditations then gradually build up to 30 minutes or even an hour if you can. The more we focus on the Light within us, the more our physical (dream) lives begin to reflect Light, joy and peace. You’ll discover it is well worth the time!

1. Basic Breathing Spiritual Meditation

Don’t let the simplicity of this first spiritual meditation fool you into discounting its power. As we bring attention to the breath, we remove attention from the world we project “out there” and we begin to focus inside.

The mind gradually calms and settles. As the surface ego mind settles down, a deeper aspect of mind shows itself to us – Spirit Mind. This is the mind we all share with God and each other. This is God within us!

spiritual meditation

Even on just the physical / human level, this spiritual meditation is powerful. Attention equals love. Watching your breathing is a powerful way to love yourself which opens the door to experiencing God’s love and facilitates all healing. By not trying to CHANGE our breathing, we offer ourselves acceptance. We allow ourselves to be just as we are.

By witnessing ourselves in this way, we become an intimate companion for ourselves. By staying with this spiritual meditation, the mind slows even more and we begin to experience a place of loving intimacy with ourselves, of stillness and peace. As we continue to practice this, we begin to discover that this peace is who we ARE.

How To Do It

Sit comfortably in a quiet place where you won’t be disturbed. Later you’ll be able to do this anywhere, but for spiritual meditation for beginners, practice this where you’ll have the least amount of distractions.

Close your eyes. Scan to see if there is any thing about the way you are sitting that is uncomfortable. Take time to adjust your body so that it is completely and comfortably supported by the chair or bed your body is resting on.

Now bring attention to your breathing, without trying to change it in any way. However, you may notice that your breathing changes by itself, perhaps getting deeper and slower. It may even speed up at first and seem erratic. Don’t worry about this.

However it shifts, let it be as it is. It is important to give your body full permission to breathe as it wants to. Your only job here is to watch your breathing. Be aware of yourself breathing in, breathing out. Be with yourself.

If you notice that your thoughts wander off during this spiritual meditation, just bring your attention back to your breathing, without faulting yourself. Notice how GOOD it feels to have air coming into your lungs, and how relaxing it is to let it out.

Don’t try to pull the air in or to push it out. Let your body breathe all by itself, in its own way, at its own pace.

In our physical world, air and breath are a reflection of Spirit. As we breathe in and notice how good it feels, we are effortlessly experiencing Spirit and our innate gratitude for it. Gratitude is an open doorway through which we can experience healing, Light and love.

With this spiritual mediation, at first you may notice that as you bring attention to your breath your mind jumps around. That’s okay. Just notice that, and then bring your attention back to your breath. The more you practice this spiritual meditation, the more deeply you will be able to go into stillness and your mind will settle down. You will begin to know yourself as Spirit.

2. Present Moment Focus Meditation

“Simply do this: Be still, and lay aside all thoughts of what you are and what God is; all concepts you have learned about the world; all images you hold about yourself. Empty your mind of everything it thinks is either true or false, or good or bad, of every thought it judges worthy, and all the ideas of which it is ashamed. Hold onto nothing. Do not bring with you one thought the past has taught, nor one belief you ever learned before from anything. Forget this world, forget this course, and come with wholly empty hands unto your God.”

A Course In Miracles, Lesson 189, paragraph 7

For this spiritual meditation it is important to realize that there actually is no past and no future. Time is an illusion that ego (the part of our mind that believes we are separate from God) created to keep attention diverted from the present moment. Why would our human ego self do that? Because when attention is focused entirely on the present moment, ego doesn’t exist!

When we let go of the illusionary time track and focus on the stillness that is HERE, right NOW, we begin to experience the truth of who we REALLY are – Pure Spirit. As Spirit we know only love, Light, strength, clarity, peace, wellbeing and joy beyond anything the ego could ever experience in its self-created illusionary life.

In this spiritual meditation we focus within and sink down into our mind. The surface chatter of ego mind falls away and Spirit Mind, which we share with God and each other, is revealed underneath. In Spirit Mind, only those thoughts which are compatible with love exist.

In this state, Spirit, which is within our own mind, reveals its vision and wisdom, beckoning us into ever deeper awareness of the truth of who we are. We see that we have everything, and in fact ARE everything, so it is not possible for us to be separate from anything.

When we want to experience something or change our current experience, it can only be done at the level of Spirit Mind, and it can only be done in the present, not the past or future. To experience Spirit Mind, we sink down in spiritual meditation, past the surface thoughts that are generated by the ego brain.

These are only the thoughts we THINK we think. They are not from true thinking. True thinking from Spirit Mind comes like a flash of Light and realization, distinctly different from the chattering thoughts that fill every day consciousness.

In this spiritual meditation we let all our concerns go by withdrawing attention from past and future. Consequently, we find ourselves in the present moment. This is where we have access to truth. We sink deep into our being and experience Holy Spirit, or Spirit Mind, which lies within ALL of us. In Spirit Mind we are all One Mind, with God and each other.

How To Do It

Begin this spiritual meditation by sitting comfortably, closing your eyes and watching your breathing as described above.

For just this moment, lay your fears, worries and all “trying” aside. For now, forget the things you think you need. Picture a table in front of you that God gave you to lay your burdens on. Put all your concerns on the table.

Give up all ideas of who you think you are, who you want to be, or who someone else thinks you are or should be. Take a vacation from all that. Let it go. Turn loose of it. Put it all on the table with the rest of your burdens.

Now, imagine what it would be like if you had no past. You have just been born this moment. You are only alive right now. You have no memories. You have no concept of future. All that exists for you is right now.

If you find any concerns arising during this spiritual meditation, just notice them and put them on the table.

Let go and sink down into your mind, past the surface chatter. Try to just observe your thoughts without getting involved in them. Quietly sink past them. Let this be a quiet time of gently resting in the safety of God within your own mind.

If you notice a sense of strain, of wanting something to happen, let that go. Return to your breath. Sink down inside. Be still, open and quietly aware.

3. Unifying Phrase Meditation

This spiritual meditation is a powerful way to align yourself with the peace of God any time of the day, in any circumstance, either in sitting meditation or as you go about your daily life.

All suffering originates in the mind. This spiritual meditation helps us to open and let the part of us that is Spirit heal our mind. A quick and easy way to align yourself with God is to use a unifying word or phrase that immediately shifts your thinking from a thought system of suffering (ego mind) to the Source of all healing and peace (Spirit Mind).

The unifying phrases we use in this spiritual meditation are different from affirmations, which tend to paint a layer of icing over a cake of suffering. A unifying phrase is designed to shift your entire thinking to Spirit Mind (which heals the suffering by seeing through the illusion to the Truth), instead of the usual ego thoughts of suffering that most of us are conditioned to think.

All words carry vibrations that either uplift us or hand us over to the ego’s voice of suffering. It is important that you pick the words for your unifying phrases that are uplifting to YOU personally.

How To Do It

The first step in this spiritual meditation is to come up with a few phrases to use. I encourage you to experiment. What words or phrases are uplifting for you? Write each idea down. Try to keep it simple, with just a few words for each idea.

Below are suggestions to get you started. See if one of them brings a feeling of peace, wellbeing, hope, or relief for you.

The first group is from A Course In Miracles:

“My mind is part of God’s. I am very holy.” (Lesson 35)

“There is nothing my holiness cannot do.”
(Lesson 38)

“God goes with me wherever I go.”
(Lesson 41)

“God is the Mind with which I think.”
(Lesson 45)

“I am sustained by the Love of God.” (Lesson 50)

“I am as God created me.” (Lesson 94)

“I rest in God.” (Lesson 109)

“I choose the joy of God instead of pain.”
(Lesson 190)

“Let every voice but God’s be still in me.” (Lesson 254)

Here are more suggestions. Feel free to tweak the words to make them as uplifting as possible for you:

“Holy Spirit, please heal my mind.”

“I have never been separate from God.”

“I live in my Creator and my Creator lives in me.”

“It is impossible to ever be apart from God.”

The next step for this spiritual meditation is to test your phrases, one at a time. Close your eyes and say a phrase slowly. Notice what you feel as you say it. If you notice that any word makes you tighten, then that is not a good word for you at this time. Try a different word or phrase.

The phrase should bring you feelings of relief, softness, expansion, comfort, joy, peace, lightness, hope, and even excitement. If it doesn’t evoke any positive feelings for you, discard it and try another one.

Once you’ve identified a phrase that is uplifting to you, you’re ready to use it for spiritual meditation.

Using A Unifying Phrase In Sitting Meditation

Sit quietly and comfortably. Watch your breathing for a few minutes, as described above. You might also want to take a few moments to do the Present Moment Focus Meditation.

Repeat your chosen unifying phrase slowly, either silently or aloud, whichever is most uplifting for you. Feel into what the words mean on their deepest level. Go slowly. In this spiritual meditation, try to FEEL the meaning more than intellectualizing about it.

If you notice your attention veering off into unrelated thoughts, just repeat the phrase again and reflect on it. Let related thoughts come.

If you don’t understand what the phrase means, imagine that you DO understand what it means. Imagine what you would feel like if you knew the phrase was absolutely true. Sink down past the words to what the words point to.

Using A Unifying Phrase To Meet
Challenges In Your Daily Life

As you go about your daily life and fear, anger, anxiety, worry, or stress of any kind arises, you can use your unifying phrase as an ongoing spiritual meditation to help you align with the peace of God. You can do the following steps at any time even while doing other things.

  • Take a moment to watch your breathing, as described above. This will help calm and center you.
  • Recognize that if you are suffering, you are listening to the voice of ego. Ego is only capable of thoughts of separation, all of which cause you to suffer. None of the thoughts from ego are true. All conflict is actually an illusion. It is a reflection of our inner thoughts of separation projected outward and manifesting a conflict with someone or something that appears to be “out there.” Conflict and suffering are only perceived when we view our world through the eyes of separation. Tell yourself (in your own words):

    “I’m miserable, so I must be listening to ego. Ego is an illusion. All it is telling me right now is not true. I have another choice.”

  • Use your power of choice. By making the choice to listen to the REAL Voice within you, Spirit Mind, you align yourself with what is true and therefore, healing and loving. We basically only have two choices in any situation: Heaven (listening to Spirit), or hell (listening to ego).

    “I choose to listen to the Holy Spirit within me. I choose Love. I choose what is real. Holy Spirit, please heal my mind.”
    (Say this in your own words.)

  • Repeat your unifying phrase. Continue to repeat it whenever stressful thoughts arise.

Don’t wait for your peace to be disturbed before using your unifying phrase. You can repeat it all day long as an ongoing spiritual meditation, even while you’re working or in conversation with someone.

This is a powerful way to keep yourself aligned with Source. Then, when inevitable challenges arise, you’re already aligned with peace and have a much better chance of meeting them.

I have a watch that chimes at the beginning of every hour to remind me to put my attention on the peace of God and it really uplifts the quality of my day!

When You're Ready For A New Phrase

After you’ve been practicing a unifying phrase for awhile, you may experience more phrases coming to mind that are even more uplifting than your original one. Use them in your spiritual meditation.

If after a few days or weeks you notice that a phrase doesn’t uplift you the way it did before, that just means that you’ve opened to a deeper level of awareness of your connection with God. Use the experimentation process described above to test new phrases.

4. Meditation For Finding God

This spiritual meditation is a further step in the awakening process the Present Moment Focus Meditation introduced you to. This one brings you deeper recognition of the fact that what we experience in the stillness of the present moment is actually God!

“… try to reach down into your mind to a place of real safety. You will recognize that you have reached it if you feel a sense of deep peace, however briefly. Let go all the trivial things that churn and bubble on the surface of your mind, and reach down and below them to the Kingdom of Heaven. There is a place in you where there is perfect peace. There is a place in you where nothing is impossible. There is a place in you where the strength of God abides.”

A Course In Miracles, Lesson 47, paragraph 7

All our suffering comes from believing we’re separate from God and love. We try to get love from our physical life, which is really a dream-like illusion. This physical life is a projection from the illusionary part of our mind that believes we are separate from each other and Source.

Therefore in our physical (dream) lives we can only experience temporary love, strength, and power, and it always has an element of separation in it, which is painful.

However, in spiritual meditation we can experience ourselves as Pure Spirit and know the love of God. Then, true, everlasting love, peace and joy begin to reflect in our physical (dream) lives as well. Now the source of the love and strength we feel is God, so the love doesn’t go away when things in the dream (which are temporary) fall away.

As things in this life change or end, as they always do eventually, with spiritual meditation we are still rooted in the true boundless love from true Source, which will never go away. We bring our love and strength with us wherever we go and whatever we do, because we are aware that God, the Source of our love and strength, is WITHIN us.

As each of us focuses on the Light and Truth within us in spiritual meditation, ALL of us are uplifted, because all minds are joined. As the One Mind that we all are together gradually wakes up from the dream (nightmare) of separation, this physical dream life gradually becomes a “happy dream.” In due course we won’t need to manifest this illusionary life of separation at all!

Most of us are conditioned to believe that God is “out there somewhere.” Often, we were taught to pray or plead with God as if He is a separate entity. However, our minds are IN God and God is IN our mind. We share Mind with God and each other.

When I say “Mind” in this context, I don’t mean our physical brain or the ego mind that produces our daily, habitual thoughts of separation that generate fear, anxiety, worry and suffering. Instead, I’m speaking of the truth of who we are, as Spirit Mind.

This Spirit Mind is within each of us right now. God, the Holy Spirit, and all of our brothers and sisters can be accessed, experienced, and embraced WITHIN us during spiritual meditation.

One of the biggest illusions that keeps us from becoming aware of our connection with God is that we feel guilty or “bad” and believe, usually unconsciously, that we are “not good enough” to be in the Presence of God. This spiritual meditation will help you release that belief.

How To Do It

Sit comfortably and bring attention to your breathing, as described above. Close your eyes.

Do the letting go process described in the Present Moment Focus Meditation. Let go of your fears, worries and concerns, all ideas of who you think you are or want to be. Let go of the past and the future.

Try to slip past all the surface thoughts and sink down deeper into your mind. Approach this spiritual meditation as you would approach God. Your goal is to find the place inside you where your mind is joined with the Mind of God.


Repeat the words…

“I am in God and God is in me.”

… slowly to yourself. Feel the magnitude of that! You have access to God INSIDE your own mind. You have never been separate from God before, you are not separate from God now, and you could never ever BE separate from God. It is not possible. (Note: Even if you can’t FEEL God inside your mind, still think the thought. Eventually you WILL feel it.)

Reflect on this…

God created you as Pure Spirit and you are STILL Pure Spirit, One with God. You have only dreamed that you were separate, which caused you to feel guilty. Then, because you (unconsciously) felt you were “bad” and guilty, the pain of that caused you to behave in ways that reflected your unconscious belief in being bad.

However, you only DREAMED you were a separate being, doing these things. In reality, you’ve never left God. You are a thought in God’s Mind, and thoughts can’t leave the mind who is thinking them. Therefore, it is not possible for you to separate from God.

Anything you think you’ve done that was “bad” has never been recognized by God. In fact, forgiveness isn’t even needed in True Reality, because you only DREAMED the things you think you and others have done in this dream life. As the Dreamer, the Pure Being of God that you are, you’ve never left your purity.


Relax and sink down into the meaning of the words above, inside your mind. Go beyond the words to the truth behind them. Even if you don’t BELIEVE them, imagine that they are true. Imagine what it would be like to absolutely KNOW they are true.

For this spiritual meditation, keep your attention inward. If you find surface thoughts distracting you, don’t fight with your mind. Instead, give it something to focus on by repeating:

“I am in God and God is in me. God is the Light. God is my strength. I know that God is here in me. I am determined to find God here in me.”

Follow that theme. Your sincerity will take you to your Goal. Sink down into the truth of these words within your mind. Since we already ARE One with God, our realization of that is inevitable.

If you practice this spiritual meditation regularly, you can experience the Source of all-encompassing Light, love, peace, strength and joy and an intimate companionship with God that is beyond words.

This is a quite natural process, made easier by your belief that it is possible. Even if you don’t believe it is possible, try to imagine that you DO believe it. That will begin to open the door for you. Your life will never be the same again!

5. Inner Vision Meditation

This spiritual meditation involves the use of the imagination, which I prefer to call “inner vision.” The word “imagination” often implies something that we see something that we “made up” that is false or meaningless. In the strictest sense, ANYTHING less than the truth of our being as Pure Spirit is “untrue” and we actually “made up” everything in this dream we call our physical lives!

However, the Holy Spirit uses the dream with all of the illusions that we made to help us wake up FROM it. Imagination is the ability we have to see different perspectives that give us information beyond what our physical eyes are fastened on.

The creative process we go through to “imagine” something is the same process we went through originally to dream up this dream of separation in the first place. :-) Since we have this ability to imagine, and it’s all a dream anyway, let’s use the dream for our highest and best purpose – to awaken to our connection with God and each other.

All forms in this life, including what we imagine, are symbols that are projected from mind. In this spiritual meditation we use symbols of the body and it’s energy centers, which exist in the mind. The body actually only exists within mind, not the other way around. We will use the symbols of uplifting images to uplift and open our minds to connect with Spirit, the Source of all healing.

Just as all words carry a vibration, so do all images we choose to gaze upon, whether externally or internally. We can create any image we want, very much like the Unifying Phrase Meditation above. Then we can use this image in the same way we used our unifying phrases.

The variations for this are unlimited! Experiment by creating any image that uplifts you. To test them, make sure that when you gaze upon them in your inner vision, you feel peace, relief, joy, expansion, hope and upliftment.

To get you started, I’ll share with you a very uplifting image – Pure White Light. In a moment, I’ll take you through a White Light Meditation. You can also try a longer version of White Light Meditation here.

If you wish, you can record your own voice reading the words below. Or, you can read it first to get the general idea, then go through it. Another option is to read it a step at a time, then close your eyes and form the vision for that step. Then when you’re ready, open your eyes and go on to the next step.

Don’t be surprised if your inner vision shows you additional things besides what is mentioned here. As long as it is uplifting, go with it. This can become a form of spiritual “journeying” which can be quite powerful. Trust your instincts. You’ll be able to feel if you’re going in the right direction by trusting your Emotional Feedback Guide and following the course that evokes positive feelings.

How To Do It

Sit comfortably. Watch your breathing, as described above. You might also want to do the Present Moment Focus Meditation as well. Then, when you’re ready …

spiritual meditationImagine that you are standing under a waterfall of Pure White Light. This Light is Pure Spirit, the true essence of what you are, what every living being is, and what God is. It is unconditional, all-encompassing love, peace, harmony, and joy, the Purest Light and Love there is. This Light is brighter than anything you’ve ever seen before, brighter than the light of millions of diamonds.

As this Pure White Light flows down into your head, let it go where it will, at its own pace. Open to the love and healing it brings. It has your highest and best interests at heart and is clearing away anything within you that has obscured your experience of love and truth. As Light pours into your head, it fills your cells, bones, organs, muscles, tissues, and all aspects of your being on all levels. It permeates your thoughts and your memories with pure love and healing, allowing you to learn from the past and let it go.

Pure White Light pours continuously into your crown chakra at the top of your head. It then flows down into your third eye in the middle of your forehead, opening your channel of communication with Holy Spirit.

White Light continues down into your neck and throat chakra, opening, cleansing, and balancing this energy center, awakening your full expression and freedom. Light moves across your shoulders and down your arms. It flows down, into your wrists, hands, and fingers. It exits your fingertips and flows deep into the earth.

From your throat, Pure White Light drifts down, into your heart center, filling it with unconditional love and expansion. Light pools in your heart center then overflows out in all directions around you. Pure Light continues down and into your torso, front and back.

This Light of Love fills your solar plexus, from your rib cage down to your navel. Here it touches all your childhood and adolescent memories of experiences with parent figures. These memories are now made new, infused with softness, love and space. In your new memories you become aware that you had the loving support of Divine Companionship with you in every experience you went through. This can be Jesus, Buddha, a special angel, or anyone you choose. This Presence was always there, loving you as you went through your challenges.

Love Light continues to permeate all your cells, tissues, muscles, organs, and all your thoughts about your body as it moves down into your sacral chakra, just below your navel. Here it embraces and permeates the child who still lives within you. Love tells your inner child that s/he is loved exactly as s/he is. The Light tells him/her that s/he has never done anything wrong. S/he only dreamed that s/he did. Your inner child hears that s/he is whole, complete and beautiful. S/he hears that s/he is safe and loved.

Brilliant White Light flows down into your root chakra, just below your sacral chakra, and shoots out in all directions. Light opens your awareness of a loving connection with your family of fellow beings on earth. Pure Divine Light awakens your innate inner wisdom.

The Pure White Light brings healing to everything it touches within you. All your cells, tissues, muscles, organs, bones and thoughts about your body are permeated with Love Light. It continues to flow down through your legs and out your feet. As it exits your feet the Light flows deep into the earth.

Now you stand in a continuous flow of Pure White Light, an ongoing waterfall of Light, pouring down through the top of your head. It flows all through your body, and out your fingertips and your feet. You are being rinsed from top to bottom, on all levels of your being, physically, mentally, emotionally, and spiritually. Everything that doesn’t serve you is being washed away. Relax and let go. Let yourself be cleansed and rejuvenated.

(Stay with this image for 5 minutes or so, then continue below.)

As you see and feel this Pure White Divine Light pouring through you, imagine this Light IS you. Feel your body dissolve into Light. Feel the freedom of being Pure Light. You are everywhere and everything, completely unbound and unlimited. You have unlimited creativity because you are aligned with pure Light and love. There is nothing you cannot do. You are a spark of God. You expand out in all directions, One with God and all Beings, sharing love, peace, joy and goodwill.

Go slow with this spiritual meditation. After awhile you might find that instead of “directing” it, you’re watching it, like watching a movie. If you feel drawn to this type of spiritual journeying, start off with the inner image of White Light coming down through the top of your head.

Then just watch the scene from there. Just see what happens next, like watching a movie. Be curious about what will come next. Profound healing can occur from letting Spirit guide the “movie.”

Visual, Auditory And Kinesthetic Learning

Those of us who are visual learners may resonate more with this type of spiritual meditation than those of us who learn more from listening to a linear process or physical doing. Whatever your learning style, I encourage you to try it and see what happens.

If your strength is more in auditory learning than inner vision, you might take in the words and follow the instructions as a linear process rather than a visual experience.

If your strength is more in physical doing / kinesthetic experience, here are a couple of variations to try:

  • Sit in the sun (for a short amount of time, so you don’t get burned :-) ) and FEEL the Pure Light from the sun coming into your skin, down through the top of your head, and traveling through your body.

    Follow the same process as in the spiritual meditation above, but use your physical experience as a guide. Feel how good it is to RECEIVE this Light into your body. As the sun touches you, feel yourself as Pure Light, the same Light as the sun.

  • Read through the spiritual meditation and instead of using the inner visual experience of Light, you can use the polarity of expansion / constriction. Experiment with the feeling of Expansion moving through your body from head to toe, loosening and pushing out all feelings of constriction.

6. Forgiveness Meditation

This is a profoundly important spiritual meditation. The Miracle of Forgiveness Healing is THE way to change our lives from a dream of suffering to a happy dream. It is the only way to end the dream (nightmare) of separation and suffering. Until we forgive the dream we have made, as well as ourselves for dreaming it, we are not able to transcend it.

We’re often told that we NEED to forgive, but we’re rarely told how to do it. This spiritual meditation will help you with that. But first…


The following two points need to be understood before we are able to completely forgive:


Nothing happens to us without it being our choice. In fact, we designed every experience we’ve ever had – every detail of it. The reason we’re not usually aware of this is because we designed it unconsciously. In our unconscious mind we believe that we somehow pulled away from God.

This unconscious belief seems to conceal the fact this physical life is just a DREAM that we created where we only APPEAR to be separate bodies, separate from God and each other. But because we think the dream we made (our physical lives) is real, we really believe we are guilty of separating from God. Consequently, we believe we should be punished and we design a variety of ways to FEEL punished in the dream.


Alone, we don’t have the power to forgive. It is only through the strength, power, Light and love of God that we are able to forgive. Since God / Source is already WITHIN us, we just need to call on Source.

(More about these 2 points here.)


If you don’t believe that guilt and the desire to be punished is in your unconscious, wait until you try the exercise below!

When we understand that WE created everything that’s ever happened to us it’s hard to hold blame and anger toward someone else.

Every person that you see in your life is a reflection of your own unconscious mind. Another way to see this is that whatever you judge another person for is really an aspect of yourself you judge, with the same velocity that you judge them with. Mild judgment of them comes from mild judgment of yourself for the very same quality you judge them for.

Complete denouncement of them comes from a part of you completely denouncing yourself for even having a vague tendency to do the thing you judge the other person for. So when we judge, we are really only judging ourselves.

At the core of all judgment, whether directed at someone “out there” or at yourself, is guilt that arises from the unconscious, false belief of being separate from God. But actually, there really isn’t anyone “out there.” There is just One Big Mind here, and it is US. The illusionary part of mind that is ego doesn’t want us to turn inward and look at the buried guilt and judgment.

Under the guilt is the truth that it is impossible to be separate from God. When this truth is realized, there IS no ego! It vanishes, because ego is just a THOUGHT of being separate. When that thought is seen to be false, ego disappears because it never was real. So ego gets uncomfortable when we start opening to the truth.

Ego mind projects the guilt OUTWARD so that we won’t look inward. It creates a whole thought system that keeps a blame / projection process in place. To heal this, we need to become aware of the process, which the spiritual meditation below will help you with. We start with seeing that the person “out there” is a reflection of our own unconscious guilt.

spiritual meditation flower

Just as we’re only ever judging ourselves, when we forgive, we’re only ever forgiving ourselves. Everything we see “out there” is a projection from our own mind. So forgiveness is really about forgiving ourselves: Forgiving ourselves for dreaming and believing we were separate from God.

Forgiving ourselves for things we’ve done in the dream, ways that we’ve acted because our minds were clouded with false guilt and we weren’t aware of how much we are loved. Remember that we’ve always been as God created us as Pure Spirit. So we’ve only DREAMED we did whatever we did in the dream.

To forgive what appears to be another person, we need to see that we chose to be treated the ways we’ve been treated. We designed and created all our experiences. With this realization we can forgive the person who appears to be “out there” who is treating us the way we ourselves CHOSE to be treated. Basically, they were just doing what our unconscious desire commanded them to do!

On the energetic level we get whatever we ask for and if we are asking (unconsciously) to be punished, the universal energies line up to give us what we want. The “other person” is a participant in the fulfillment of your own desire! So to forgive them we actually just forgive them for our own guilt.

When we deeply understand this process and are able to forgive others, then and only then, are we able to experience the fact that WE are forgiven by God. In fact, God has never needed to forgive us. God created us pure and knows that we can only be as He created us.

We only BELIEVE we need forgiveness because we think that we ARE a body and have done things we’re not proud of. However, we are only dreaming we are a body. Meanwhile, we’ve always been, and will always be, safe within God, as Pure Spirit.

How To Do It

After you get used to this process you can do it anywhere, any time, while you’re doing other things. But in the beginning I recommend that you stop everything else you are doing and give this your full attention.

Sit comfortably. Begin by watching your breathing as described above. You might want to do the Present Moment Focus Meditation and / or the Meditation For Finding God first.

Next, call on the part of your mind that is Spirit. Get in touch with your sincere desire and willingness to heal. You might say something like…

“God, please heal my mind. Please show me the truth.”

Then think of someone you carry negative feelings toward. Start off with someone you only feel mildly negative toward. You can gradually build up to the people you have more of a charge with.

Again, ask the part of your mind that is Spirit to help you.

“God, please show me how to forgive _______.”

“The presence of fear is a sure sign that you are trusting in your own strength. The awareness that there is nothing to fear shows that somewhere in your mind, though not necessarily in a place you recognize as yet, you have remembered God, and let His strength take the place of your weakness. The instant you are willing to do this there is indeed nothing to fear.”

A Course In Miracles, Lesson 48, paragraph 3

Now, remember what you learned above: you chose and designed everything that has ever happened to you. It might be good to reread the section on forgiveness above. Try to keep your mind open. This spiritual meditation will still work to some degree even if you don’t entirely understand and agree with it. The more you practice it the more you will understand it and its effectiveness will increase.

Search your mind for the things about this person that annoy you. For instance, you might feel “He is so bossy and controlling.” Then for each annoying quality you find about the person, look inside to see if you have the same judgment about YOURSELF for the very same thing.

In this example you may judge yourself for even the SLIGHTEST tendency to boss and control. Continue in this process until you can’t think of anything else about them (yourself) that annoys you.

Now, one at a time, search your mind for ways that this same person seems to have mistreated you, such as, “She doesn’t listen to me when I talk to her,” or “He blames me when things go wrong.”

Now, for each “mistreatment,” look deeply and honestly within your experience and see ways that you have treated yourself, or thought of yourself in the very same way this other person seems to treat you or seems to think of you.

Now, for each “mistreatment” look even deeper and see how you EXPECT and WANT to be treated this way, and deep inside feel you SHOULD be treated this way. Believe me, it’s there.

Go through this process for every “mistreatment” you’ve seemed to experience with this person. This will not only unwind the negativity you share with them, it will also start to lift this material out of your unconscious and into your awareness, a key step in undoing its hold on you.

Now, try to look even deeper within yourself to become aware of the place where you feel separate from God and therefore guilty or “bad.”


Then open yourself to this truth:

“I am still the same as I was when God created me. I am Pure Spirit. God created me to be One with Itself, WITHIN Itself. I cannot be different from the way God created me. Therefore, I’m still Pure Spirit and I’ve never left God.

I only wondered what it would be like to be separate from God, and in my wondering I dreamed a whole existence of separation. I dreamed lifetime after lifetime of seemingly being a separate being. I dreamed I was a body and believed that was who I was. In the dream I did many things, but it was all a DREAM!

All my dreaming has been forgiven. I am not guilty now, nor have I ever been. I remain pure and whole as God created me.”


Now, with this understanding, forgive yourself for wanting to be treated in a hurtful way. You were simply unaware of the truth of who you are.

“The Love of God lives inside me. God has never turned from me. I forgive myself in the strength and love of God.”

Now, in your inner vision, turn to this “other” person and say:

“In the strength and love of God, I forgive you for my own guilt. The Love of God is inside us both. I forgive you in this love that we share.

I see you are Pure Spirit, as I am. I see that you only acted in alignment with the way I WANTED you to treat me. I release you. You are free. I am free.”

Notice the relief that you feel, even if you don’t understand the process.

Forgive A Person A Day

I recommend picking one person a day to use as a subject for this spiritual meditation. For the people with whom you have more of a charge, you may need to do this several times. Do as much as you can with one person, then move onto someone else. You may need to come back to the more deeply charged relationships in stages to take the process deeper.

How will you know when you’ve healed a relationship? When you think of them you’ll feel a neutral, gentle feeling of wellbeing for them, without tightness or constriction within.

Even if this feels weird and / or doesn’t make sense, I urge you to try it anyway. Any weirdness you feel is the ego’s discomfort that you’re getting at the truth of what is really going on. The thought system of truth and the thought system of the ego are mutually exclusive.

When we turn into truth, ego vanishes. And when we’re lost in the ego’s thought system and holding onto grievances, we can’t feel God. Which one do you want?

You might want to also take a look at another forgiveness meditation here: The Miracle of Forgiveness Healing.

7. Centerpointe Meditation

I saved the easiest spiritual meditation for last. It is easy because you don’t have to do anything! This one is called Centerpointe Meditation – a great spiritual meditation for beginners and long-time meditators as well.

I used Centerpointe daily for spiritual meditation for over eight years and I highly recommend it. It is great for stress release and the facilitation of spiritual insight and deep peace. I actually FELT my nervous system calming and balancing itself as I listened to the CD’s.

They took me into an extremely relaxed and open state, and often profound insights flashed across my mind. At times I experienced a deep and profound love and peace. My creativity and mental focus also increased, especially during and right after a meditation. I would often read A Course In Miracles before listening to Centerpointe, and discovered that I understood the material on a much deeper level.

I often combined one or more of the sitting meditations above while listening to Centerpointe, increasing the meditation benefits and effectiveness of each technique because I was able to more easily sink down past the surface mental chatter. With this technology I eventually became able to easily drop into deep spiritual meditation even without the CD’s.

Holosync Audio Technology

The Holosync audio technology used in Centerpointe was invented by Bill Harris after years of experimentation and research. He studied the brain wave patterns of people who had reached states of deep peace after meditating for decades. He found a way to effortlessly train the human brain to create these same patterns without spending decades to get there.

With Holosync, your brain wave patterns are trained into deeply peaceful states as you listen to a CD with stereo headphones. With this technology anyone can experience the deeply nourishing and uplifting brain wave patterns of deep spiritual meditation, even if your thoughts jump around.

Your Brain Waves Slow Down To A More Peaceful State

As you listen to the soothing sounds of soft rain and crystal bowls on a Centerpointe CD, the Holosync technology goes on in the background, beyond your hearing. Your brain waves gradually slow down, enabling you to experience the divine stillness that is the goal of all spiritual meditation.

Before you begin a Centerpointe meditation, your brain wave patterns will most likely be in the Beta state, the pattern of normal waking consciousness. At its most rapid levels, Beta is associated with anxiety and disharmony.

blue green light

Centerpointe meditation trains your brain waves to slow down, which first takes you into the Alpha state of relaxation and deep focus, where accelerated learning is possible. In this state we are able to quickly and efficiently learn, process, store and recall large amounts of information. Our brains increase serotonin production at this level, which helps release anxiety and depression.

As your brain waves continue to slow down, you enter into Theta, which is the wave pattern of dreaming. Here we experience deep relaxation, increased creativity, enhanced memory and learning, healing and integration of our experiences and how we see ourselves and others, the release of old, unresolved mental and emotional issues, alcohol and depression recovery, more flexible and creative problem solving, among many other benefits.

In the Theta state, the critical and self-sabotaging filters of the left brain are bypassed. This allows us to release debilitating beliefs and habit patterns quickly. In Theta, your brain increases it’s production of catecholamines, which are vital for learning and memory.

The next state you experience in a Centerpointe Meditation as your brain waves slow down even further is the Delta state. In Delta, your brain releases human growth hormone, which can reverse the effects of aging, and has many benefits for our body and nervous system. Delta is a deep, still state where we can experience our unconscious and collective mind, our oneness with Source and all life.

As you listen to these CD’s regularly, your mind “practices” going through all of these states so it is easier for you to relax into higher states of spiritual awareness, both during the sitting spiritual meditation and in your day-to-day life.

12 Levels

There are 12 levels in the Centerpointe program. With each level your brain waves shift incrementally as the two hemispheres of your brain are balanced and your nervous system is gradually brought into higher levels of functioning. Each level still takes you through each of the brain wave patterns mentioned above, but at a more refined level with each progressive set of CD’s.

Subliminal Messages Recorded In Your Own Voice

After the first few levels, Centerpointe lets you call a telephone number and record your own messages that you want to tell yourself (or unifying phrases.) They then record this track of your own voice in the background of the Holosync CD’s. When you listen to your new set of CD’s your voice, speaking your uplifting phrases to yourself, plays subliminally in the background.

Extra Goodies

Every time you order a new level of CD’s (for me it was about once a year), Centerpointe includes other free materials, such as a free Theta CD and a free Alpha CD so you can focus exclusively on those levels.

They also include a Gamma Compassion CD which allows our brains to replicate the brain wave patterns experienced by monks who practice a traditional Buddhist spiritual meditation called “Metta Bhavana.” This practice focuses on cultivating feelings of loving kindness toward oneself and others. It also has subliminal affirmations for loving kindness recorded in the background, beyond your range of hearing.

Free Demo CD

You can get more information and order a free Centerpointe demo CD here. (Note: the free CD includes a “sales pitch” spoken on top of the sound track, but it also gives you a short experience of the Holosync technology without words on top.)

How To Do It

For this spiritual meditation, sit comfortably, with your back supported. Put stereo headphones on, play your Centerpointe CD and listen to beautiful soothing sounds of crystal bowls and light rain. The Holosync audio technology takes you into a deep meditative state, effortlessly. That’s all you have to do!

Complete instructions come with each set of CD’s, guiding you to use them in steps, to gradually train your brain waves. For the first few weeks, you’ll listen to the first half of the first CD. After that you’ll listen to the full, one-hour CD daily for 8 weeks (or longer if you wish) before continuing on with the next CD in your set.

I encourage you to combine any of the other spiritual meditations described above with Centerpointe, to boost overall spiritual benefits.

As You Begin Spiritual Meditation For Beginners

I hope that you’ll try all of these spiritual meditations and adapt them to what is most uplifting for you. All of these techniques will help you train your mind to choose Spirit (happiness) instead of the ego (suffering).

Remember that it takes practice. The more you do it the easier it will become. As you keep a daily spiritual meditation practice going and you feel the strength of God within you, you will become aware that Spirit is guiding you in your daily life.

The rough edges of your outer life will soften, you will feel a loving connection with others and with God, and you will know a peaceful joy beyond anything you’ve ever known before. And, because all minds are One, as you focus on Light, it uplifts ALL of us. Together we can change this collective dream to a peaceful one!

You might also like:
Meditation Therapy For Personal And Global Healing

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