Meditation

1. Inner Presence – Thoughts, Feelings and Body
Sit comfortably, close your eyes and let yourself fall into yourself. Tone in with an inner sense of presence, with an inner space that can include and embrace everything that is happening inside right now. Let this inner presence contain an accepting attitude that just what is happening inside right now is perfect just as it is. Let this presence be a soft inner space, to be conscious and consider what’s happening inside right now without wanting to change what’s happening inside and without the wish that it’s going to be different than it is.
Once you have found this inner presence, pay attention to the thoughts and consider what is happening in the mind right now without judgment or judgment. Let the thoughts be like clouds that come and go on the cloud of consciousness without wanting to try to stop or keep the clouds coming and going.
Then go with the attention to the feelings and be aware of what is happening in the emotions right now.
Finally, pay attention to the body and be aware of how the physical body feels and what physical sensations you can experience without trying to change these sensations.

2. Meditation Journal
To become more aware of how your meditation develops, take a decision to bring a meditation record every night for 1 month. When you wake up in the morning, remember that it’s a new opportunity for meditation and making a decision deep in your heart that today I will be aware and bring a meditative presence and quality to all my activities. Be constantly aware when you are identified with different thoughts, attitudes and beliefs and when you can be present and aware.
Be grateful in the evening for all that happened during the day, because both good and bad experiences, joy and sorrow, light and darkness and success and failure are teachers of meditation. For a meditation record in the evening, write down cards for 10-15 minutes after you have succeeded and when you have not managed to be aware during the day. Do not judge if you have succeeded or failed to be aware during the day, but let this meditation record be a way to become more aware and let your meditation grow.

3. Paint Your Energy
As a way to become more aware of how your meditation evolves, take a decision to paint your energy every night for one month. Begin this meditation every night by sitting down, closing your eyes and feeling how you feel and what happens in your thoughts, feelings, and physical body.
Then paint your feelings of what’s happening inside. For example, it may be a picture in the form of a landscape with colors, a surreal image without a subject or drawing a person and filling in colors. Discover your own way of expressing what’s happening inside the moment in shape and color. Also be aware there are different themes that return to what you paint and if there is a development in how the paintings change from evening to evening

3. Paint Your Energy
As a way to become more aware of how your meditation evolves, take a decision to paint your energy every night for one month. Begin this meditation every night by sitting down, closing your eyes and feeling how you feel and what happens in your thoughts, feelings, and physical body.
Then paint your feelings of what’s happening inside. For example, it may be a picture in the form of a landscape with colors, a surreal image without a subject or drawing a person and filling in colors. Discover your own way of expressing what’s happening inside the moment in shape and color. Also be aware there are different themes that return to what you paint and if there is a development in how the paintings change from evening to evening.

4. Real Meetings / Authentic Relationship
Take as a meditation to people with whom you trust and who are nurturing your inner development. Let this be a space to talk about the deeper questions of life, what is important and meaningful to you and about what is authentic at the moment.
This meditation can also involve taking an individual consultation or doing a course, to give yourself the time and space to go deeper in meditation.

5. This Precious Moment
– Going Back to the Present Moment
Life is really very simple. At any moment we have the opportunity to say ”yes” or ”no” to being in touch with our inner being, with here and now.
Take as a continuous meditation to separate each little unique moment and come back to the living reality of the present moment. It is a love for the truth at the moment.
You will probably forget the moment many times during this meditation and disappear away in the past or in the future, but once you discover that you have disappeared from the moment just accept it and go back to the moment again.
There are many times I discovered that I lost the moment, but it is always a source of joy to come back to the living reality of the moment again. It fills my mind with a new joy, spontaneity and freshness that makes the moment to dance.

6. Breathing, Feeling and Physical Tension
– The Difference Between Beings and Desires
In the light of consciousness, it develops positively and creatively, without actually having to do anything. Take as a meditation to become aware of the difference between the center and the periphery, between inner being and desire, in breathing, emotion and physical excitement.
Sit comfortably, close your eyes and go with your inner attention to breathing, which raises your stomach when you inhale and lower your stomach when you exhale. Stop breathing with your inner attention without trying to change the way breathing occurs. Just be aware and consider how the stomach rises when you inhale and fall back when you breathe again.

Then go with your attention to the feelings and see what feelings are inside you right now. Stay with your attention with these feelings, without trying to change them. Include and embrace all the feelings that exist within yourself right now – both positive and negative emotions – that a mother lovingly cares for her child. Then go with your inner attention to a place in the body. where there is a physical tension, for example in the neck, shoulders or legs. Accept and embrace this tension in your body with your inner attention without making this excitement wrong, without the desire to try to change it and without wanting to do it differently than it is.

7. Being in the Fire – Continuing Choosing the New and Unknown
Meditation is a commitment to the unknown. Being in the fire means continually choosing the new and unknown. It is to continuously risk the known to the unknown. Being in the fire is to consciously follow the inner ”yes” quality, to follow what increases your joy and satisfaction in inner development, in relationships and in creativity.
Take as a meditation to write 5 things each day, which is a risk and a challenge. Decide to do one of these things everyday. It may be a risk and a new step in inner development, in relationships or in creativity. Being continually in the fire will help us develop our every aspect and develop deeper integration within ourselves.

8. The Holy Hunt
Let this 3-step meditation be a natural part of your day and your life. It’s an excellent meditation, to shift perspective from personality to being. Go through these 3 steps in different situations:
1. What position your body wants in the situation – what it means for the body to say ”yes” and be available in the situation
2. Whichever people you want to be in the situation
3 Go back to yourself and ask the question: ”If I would say” yes ”right now, I would …”. Listen inward to the heart and see what would make your heart dance with joy to say or do in the situation.