Meditation – Exercises
Exercise 1: Conscious Living – Meditation Journal
To become more aware about how your meditation is developing, take a conscious decision to write a meditation journal every evening during one month. When you wake up in the morning, remember that this is a new opportunity for meditation. Take a decision deep in your heart that today I will be aware and bring a meditative presence and quality to all activities during the day. Be continuously aware during the day about the difference between when you become identified with different thoughts, feelings and learnt concepts and when you are present and conscious.
Be thankful in the evening for everything that has happened during the day as both negative and positive experiences, both joy and sorrow, both light and darkness and both success and failure are teacher in meditation. Write the meditation journal in the evening during 10-15 minutes about when you did succeed and when you did not succeed in being conscious during the day. Do not judge or evaluate whether you succeeded or not with being conscious during the day, but let this meditation journal be a way to become more conscious and let your meditation grow both in relation to your self, in relation to other people, in relation to work and creativity and in relation to life itself.
Exercise 2: Watching thoughts, feelings and bodily sensations
The essence of meditation is a quality of watchful awareness of the thoughts, feelings, bodily sensations and outer stimuli. This is an exercise in four steps, which you begin with sitting comfortably. The turn your attention within and watch your breathing, which raises the stomach when you breathe in and lowers your stomach again when you breathe out.
The go with your inner attention to the thoughts and watch you thoughts like clouds that come and go on the sky. Then continue with your inner attention to the feelings and see what feelings there are in the body without trying to change the feelings. Finally go with your inner attention to the physical body and watch the sensations in the body without any will to change these sensations.
Exercise 3: Paint a picture of meditation
This meditation aims on painting a picture of your experience of meditation. This picture can either be naturalistic or abstract. If you do this meditation together with a partner, take some time to discuss your painting with your partner.
Exercise 4: The rhythm of meditation and love, aloneness and relating
This is an exercise to become aware of the rhythm between meditation and love, between aloneness and relating. Be aware when it is authentic to be alone together with yourself and when it is authentic to relate with other people.
When it is authentic to be alone with yourself, then allow yourself to give yourself this time to yourself and allow your alones to be an inner source of love, joy, relaxation, silence, freedom and wholeness.
An excerpt from the book Presence - Working from Within: Working with People from Love, Truth and Wholeness that Giten is currently (2007) writing