Sometimes, my mind becomes tight. If I sit for meditation then, my mind cannot relax and go deeper. These visualisations help.
The first:
The first:
- Close your eyes, gently
- Become aware of the space in the room (and objects in it if you like - details don't matter)
- Expand your awareness to the entire floor of the building
- Then to awareness of the entire building
- ...of the neighbourhood
- ...of the city
- ...of the state
- ... continue through increasingly larger political divisions as you wish ...
- ...of the entire earth
- ...of the solar system
- ...of the Milky Way galaxy
- ...of the universe
- Close your eyes, gently
- Think of a sea
- Its calm, motionless, blue surface
- Stretching from horizon to horizon
- A cloudless blue sky above the sea
- A perfect hemisphere
- Let your awareness expand and cover both sea and sky
