Can anyone please cut & paste, or type in a guided meditation journey...?

Question

As I am helping my brother through a seperation from his partner; he is greiving a lot, & has a tendancy to hold in his thoughts & feelings, I encourage him to talk, which helps him, although he struggles to relax; I made up my own & that worked for him, however I would apreciate a popular one.. thanks

Answer 1

Guided imagery:

Some people use the term imagery as a synonym for visualization. I think of guided imagery as offering more specifics. The reader or guide may suggest a specific setting or place. The story already has a structure onto which you can place you personal preferences.
For example:
Take some deep breaths and go inside yourself. Relax the places in your body that feel tense. Smooth out your forehead and breathe. Then imagine yourself in comfortable, loose clothing, including your most comfortable walking shoes, sneakers, or bare feet. With your eyes still closed, imagine you step outside your front door. When you open your eyes in your imagination, you are pleased to discover rolling green hills before you. The sun is warm on your shoulders, and the sky is very blue with just a few wisps of clouds. Patches of wildflowers are scattered beside the path as you walk and you notice the bees and other insects intently moving on the flowers and making a pleasant hum. There’s a comfortable breeze and you know you can walk for as long as you like.
You continue strolling, feeling very relaxed and at peace with yourself. There are shade trees as you walk and each one has a bench or lounge chair where you can stop. When you are ready, you choose a place to sit or lie down, gazing at the sky above.
In a little while, you see a figure walking toward you. As the figure approaches, you recognize who this is. This is a very wise being and you know you can ask a question or learn what you need to know. Allow that conversation to unfold in your mind.
(Silence for 10-15 minutes.)
The figure bids you well in the way you like best and you walk back the way you came, arriving at your own front door in a few moments.

Notice that the content has some structure to guide the listener toward some specific experiences, but also allows for some personal variation. The question and the dialogue that follows come from the individual, rather than being imposed by the text. As with all of these exercises, how much is structured or not is on a continuum of very structured to almost not at all —just observing whatever surfaces in silence.

What you can expect
You can expect to be surprised, delighted, even puzzled by what surfaces in any of these exercises. The way your sleeping dreams puzzle you and seem mysterious, so can the images, words, and emotions of a visualization or guided imagery. Know that your mind is your friend and your unconscious is a source of wisdom and creative imagination. You may be puzzled, but trusting the process will open you to new vistas and possibilities. Expect the best parts of who you are to surface, even when they are in disguise. Expect the unexpected.

Answer 2

There is an excellent guided meditation at the web address below. Although it is not written down (it is audio-visual), if you can be close to a computer and run it with your brother (it lasts about 10 minutes) I think you will find it useful. What I like about it is the gentle sound of the woman's voice who is doing the guided meditation.

Here is the address:

http://www.beliefnet.com/story/3/story_385_1.html

Answer 3

Search for truth and keep your health, listen to new age music and meet spiritual people. Hey, I like astral projection too, Doppelganger is your 3rd body.

Answer 4

Basic Breath Meditation Instructions
by Thanissaro Bhikkhu
From a talk given to a conference on


AIDS, HIV and other Immuno-deficiency Disorders
in Long Beach, CA, Nov. 13, 1993





For free distribution only.
You may print copies of this work for your personal use.
You may re-format and redistribute this work for use on computers and computer networks,
provided that you charge no fees for its distribution or use.
Otherwise, all rights reserved.



--------------------------------------------------------------------------------

The technique I'll be teaching is breath meditation. It's a good topic no matter what your religious background. As my teacher once said, the breath doesn't belong to Buddhism or Christianity or anyone at all. It's common property that anyone can meditate on. At the same time, of all the meditation topics there are, it's probably the most beneficial to the body, for when we're dealing with the breath, we're dealing not only with the air coming in and out of the lungs, but also with all the feelings of energy that course throughout the body with each breath. If you can learn to become sensitive to these feelings, and let them flow smoothly and unobstructed, you can help the body function more easily, and give the mind a handle for dealing with pain.

So let's all meditate for a few minutes. Sit comfortably erect, in a balanced position. You don't have to be ramrod straight like a soldier. Just try not to lean forward or back, to the left or the right. Close your eyes and say to yourself, 'May I be truly happy and free from suffering.' This may sound like a strange, even selfish, way to start meditating, but there are good reasons for it. One, if you can't wish for your own happiness, there is no way that you can honestly wish for the happiness of others. Some people need to remind themselves constantly that they deserve happiness -- we all deserve it, but if we don't believe it, we will constantly find ways to punish ourselves, and we will end up punishing others in subtle or blatant ways as well.

Two, it's important to reflect on what true happiness is and where it can be found. A moment's reflection will show that you can't find it in the past or the future. The past is gone and your memory of it is undependable. The future is a blank uncertainty. So the only place we can really find happiness is in the present. But even here you have to know where to look. If you try to base your happiness on things that change -- sights, sounds, sensations in general, people and things outside -- you're setting yourself up for disappointment, like building your house on a cliff where there have been repeated landslides in the past. So true happiness has to be sought within. Meditation is thus like a treasure hunt: to find what has solid and unchanging worth in the mind, something that even death cannot touch.

To find this treasure we need tools. The first tool is to do what we're doing right now: to develop good will for ourselves. The second is to spread that good will to other living beings. Tell yourself: 'All living beings, no matter who they are, no matter what they have done to you in the past -- may they all find true happiness too.' If you don't cultivate this thought, and instead carry grudges into your meditation, that's all you'll be able to see when you look inside.

Only when you have cleared the mind in this way, and set outside matters aside, are you ready to focus on the breath. Bring your attention to the sensation of breathing. Breathe in long and out long for a couple of times, focusing on any spot in the body where the breathing is easy to notice, and your mind feels comfortable focusing. This could be at the nose, at the chest, at the abdomen, or any spot at all. Stay with that spot, noticing how it feels as you breathe in and out. Don't force the breath, or bear down too heavily with your focus. Let the breath flow naturally, and simply keep track of how it feels. Savor it, as if it were an exquisite sensation you wanted to prolong. If your mind wanders off, simply bring it back. Don't get discouraged. If it wanders 100 times, bring it back 100 times. Show it that you mean business, and eventually it will listen to you.

If you want, you can experiment with different kinds of breathing. If long breathing feels comfortable, stick with it. If it doesn't, change it to whatever rhythm feels soothing to the body. You can try short breathing, fast breathing, slow breathing, deep breathing, shallow breathing -- whatever feels most comfortable to you right now...

Once you have the breath comfortable at your chosen spot, move your attention to notice how the breathing feels in other parts of the body. Start by focusing on the area just below your navel. Breathe in and out, and notice how that area feels. If you don't feel any motion there, just be aware of the fact that there's no motion. If you do feel motion, notice the quality of the motion, to see if the breathing feels uneven there, or if there's any tension or tightness. If there's tension, think of relaxing it. If the breathing feels jagged or uneven, think of smoothing it out... Now move your attention over to the right of that spot -- to the lower right-hand corner of the abdomen -- and repeat the same process... Then over to the lower left-hand corner of the abdomen... Then up to the navel... right... left... to the solar plexus... right.. left... the middle of the chest... right... left... to the base of the throat... right... left... to the middle of the head...[take several minutes for each spot]

If you were meditating at home, you could continue this process through your entire body -- over the head, down the back, out the arms & legs to the tips of your finger & toes -- but since our time is limited, I'll ask you to return your focus now to any one of the spots we've already covered. Let your attention settle comfortably there, and then let your conscious awareness spread to fill the entire body, from the head down to the toes, so that you're like a spider sitting in the middle of a web: It's sitting in one spot, but it's sensitive to the entire web. Keep your awareness expanded like this -- you have to work at this, for its tendency will be to shrink to a single spot -- and think of the breath coming in & out your entire body, through every pore. Let your awareness simply stay right there for a while -- there's no where else you have to go, nothing else you have to think about... And then gently come out of meditation.

Answer 5

Please refer to: http://www.bswa.org
they have good and knowledgable people maning their forum.