Meditating
Throughout the shifting steps, you are going to need to be able to meditate. To meditate, is to think deeply or focus one's mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation. For you, the purpose of meditation will be different throughout the shifting steps. Right now, we are just going to learn basic meditation.
Warming up
Breathing-
To begin meditation, it is extremely important that you have the correct breathing. Some people think you also need correct posture, but I think you should just be comfortable, don't fall asleep! The breathing is fairly simple, however. Begin by breathing in through your nose, and out through your mouth. Then, begin counting as you breath.... As you breathe in, count to three. Hold your breath for three counts, and finally exhale for three counts. You shouldn't be gasping for air or holding your breath; this type of breathing is supposed to relax you. Remember, this breathing comes naturally to your body, so after a few times of counting your breaths you should be able to breath like this on your own. This is the most basic beginning thing in meditation, but you should try and always do this before you meditate.
Exercise One-
When I first started out in meditation, I found this method very helpful to keeping my mind on task and visualizing. Basically, you just go through the alphabet in your head. However, instead of just saying each letter in your mind, you have close your eyes and write out each letter in your mind. See the letter, say it out loud, almost feel your hand writing the letter. Feel each letter, and then let it go completely. You should spend about five seconds on each letter. Remember to not let your mind wander, and to not slip out of the moment (which is easy to do if you're tired!). Try and see each letter in a place between your eyes and your mind, if that makes sense.
Exercise Two-
This next one is all about clearing your mind... and sitting up strait does help with this. Sit somewhere comfortable, close your eyes, and completely clear your mind. I know, this sounds very hard, but with practice it comes easier. Just think of absolutely... nothing. Don't think at all! It helps to begin with imagining yourself putting all of your thoughts and feeling and urges to move into a box and shoving it under a bed somewhere. Once you begin meditating, if you encounter a thought then the best way to get of it is to actually let it come into your mind... and then let it drift out. Acknowledge the thought, but let it leave your mind with peace. Simply trying to shove everything out of your mind won't work at all, things will just keep popping in. Finally, remember to focus on the nothingness, don't focus on focusing on nothingness, and not on keeping things out of your mind. Let the clarity of nothingness just wash over your mind. Don't worry, I know its hard, but no one expects you to be perfect!
Now, after you've practiced these warm ups, and you feel physically ready to begin, you may. This should take a while to master all this meditation, but this is key to shifting.
To begin meditation, it is extremely important that you have the correct breathing. Some people think you also need correct posture, but I think you should just be comfortable, don't fall asleep! The breathing is fairly simple, however. Begin by breathing in through your nose, and out through your mouth. Then, begin counting as you breath.... As you breathe in, count to three. Hold your breath for three counts, and finally exhale for three counts. You shouldn't be gasping for air or holding your breath; this type of breathing is supposed to relax you. Remember, this breathing comes naturally to your body, so after a few times of counting your breaths you should be able to breath like this on your own. This is the most basic beginning thing in meditation, but you should try and always do this before you meditate.
Exercise One-
When I first started out in meditation, I found this method very helpful to keeping my mind on task and visualizing. Basically, you just go through the alphabet in your head. However, instead of just saying each letter in your mind, you have close your eyes and write out each letter in your mind. See the letter, say it out loud, almost feel your hand writing the letter. Feel each letter, and then let it go completely. You should spend about five seconds on each letter. Remember to not let your mind wander, and to not slip out of the moment (which is easy to do if you're tired!). Try and see each letter in a place between your eyes and your mind, if that makes sense.
Exercise Two-
This next one is all about clearing your mind... and sitting up strait does help with this. Sit somewhere comfortable, close your eyes, and completely clear your mind. I know, this sounds very hard, but with practice it comes easier. Just think of absolutely... nothing. Don't think at all! It helps to begin with imagining yourself putting all of your thoughts and feeling and urges to move into a box and shoving it under a bed somewhere. Once you begin meditating, if you encounter a thought then the best way to get of it is to actually let it come into your mind... and then let it drift out. Acknowledge the thought, but let it leave your mind with peace. Simply trying to shove everything out of your mind won't work at all, things will just keep popping in. Finally, remember to focus on the nothingness, don't focus on focusing on nothingness, and not on keeping things out of your mind. Let the clarity of nothingness just wash over your mind. Don't worry, I know its hard, but no one expects you to be perfect!
Now, after you've practiced these warm ups, and you feel physically ready to begin, you may. This should take a while to master all this meditation, but this is key to shifting.