Meditation and Prayer Techniques

Level-1 MP

A level-1 MP is either an affirmation about Spirit, or involves invocation to or consultation with Spirit by a specific name or names, such as “God”, “Lord”, “Mother”, “Father”, or the name of one or more of your spiritual ancestors (or “spiritual siblings”). Because a spiritual being never dies, but simply changes form, every spiritual being that ever was still is. You may find it helpful to seek guidance and consolation from your spiritual siblings throughout history. They may or may not be blood relatives, and can come from most any walk of life. Although there’s no inherent difference between directing your MP to one spiritual sibling or to another, you may find it more useful to call on those who you admire and respect.

Before beginning a level-1 MP, you may want to listen to music you find inspirational (or read an inspirational poem or look at an inspirational piece of art). Do the MP with your eyes closed if possible, to block out distractions. You may be lying down, sitting, or kneeling – whatever is most comfortable. If you feel like talking aloud to Spirit, do so. If you feel like screaming or cursing at Spirit, do so. Use whatever words that feel comfortable to you. Feel free to speak to your spiritual siblings as if they are in the room with you, because they are. In general, it isn’t useful to closely follow anyone else’s written script for a level-1 MP (except in cases of group MP, where people are saying it together). It’s a very personal conversation.

If your thoughts are cloudy and unfocused while doing a level-1 MP, just slowly take several deep breaths and continue the MP. Your sincere efforts will ensure that the connection is made, regardless of how unfocused you may feel at the moment.

Level-2 MPs

Level -2 MP techniques are those that involve assuming a passive attitude while systematically and repetitively focusing on feelings, sensations or parts of the body. Such techniques typically involve consciously tensing and untensing muscles or thinking of body parts getting heavier or warmer. They’re commonly known by names like “progressive relaxation”, “progressive muscle relaxation”, “self-hypnosis”, “guided imagery”, and “autogenics.”

Proper breathing (sometimes called “complete breathing”) is also important for effective level-2 MPs. Many people make the mistake of breathing only through their nose, only through their mouth, or moving only their chest while breathing. Proper breathing for level-2 meditation, involves methodical inhaling and exhaling. The steps for inhaling are as follows: breath in through the nose while slowly pushing out the stomach (filling the lower part of the lungs with air), then while continuing to inhale, push out the bottom of the chest (filling the middle part of the lungs with air), then while continuing to inhale, push out the top of the chest (filling the top of the lungs with air). To receive a little more air into your lungs, you can lift your shoulders up a bit whle continuing to breathe in. Hold your breath for a moment and then slowly exhale through your mouth in reverse order. First, lower your shoulder blade, then sink the top of your chest, and then the bottom of your chest, and then your stomach until all the air is released. Using complete breathing throughout will greatly improve your level-2 MP. (Complete breathing also has a great calming effect anytime of the day.)

Because level-2 MPs have a systematic and repetitive pattern, they’re usually easy to remember and repeat after doing them a few times. But the first time you do one, you may want someone to read a script to you. Or you may want to buy an audio recording of someone reciting a script. (They’re available in bookstores). Another option is to make your own audio recording.

When making an audio recording, speak slowly, calmly, and at a normal volume. A monotonous, uninfected tone will help you stay more focused on your body while listening to the tape. Although music can be soothing and helpful in the background of a well made recording, added music can sound tinny, have distracting abrupt breaks, and in other ways be annoying if the recorder didn’t use professional equipment and wasn’t in a room acoustically designed for recording music. In any case, plan on making several recordings until you get one that you’re comfortable using. Continue recording until you voice has the right volume and pacing.


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