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.
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 of us experience feelings of being “at loose ends,” ungrounded, unsure, out of balance, in conflict, upset, or distraught in some way. All of these sensations come from not being aware of our connection with our Source. When we do our thinking from ego (which is just a thought of being separate), we cause ourselves every variety of suffering. Because there are so many things in our lives that distract us into believing that we are a separate ego, we all need help to align our thinking with God.
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.
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:
Here are more suggestions. Feel free to tweak the words to make them as uplifting as possible for you:
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.
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!
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!
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 dissolve that belief.
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.)
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.
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:
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. 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 one of the uplifting images that I often use in WellBeing Alignment Sessions – 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.
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.”
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:
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
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 is already WITHIN us, we just need to call on Him.
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.
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.
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.
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…
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.
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 Him, INSIDE Him. 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.
Now, in your inner vision, turn to this “other” person and say:
Notice the relief that you feel, even if you don’t understand the process.
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.
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.
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.
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 change 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.
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.
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.
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.
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.)
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!
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