Liminal Landscapes
Meditation Practices
A portal for dimensional living
Meditation is an ancient art offering many benefits regardless of your spiritual practice. The ability to still your
body and shift your mind to an altered state of controlled consciousness is a valuable skill, and a beginning point
of other practices. Learning to quiet the chattering of the 'monkey mind' and becoming able to tap into 'your well
of inner peace' whenever you need to is reason enough but through the practice of meditation you can also learn
to heal your aura and rejuvenate your chakras. You will be able to ground and balance yourself and to connect
with the state of altered consciousness for inner work. You will be able to go on guided meditation to meet your
guides, discover your past life, and even raise your vibration and in doing so help raise the consciousness of all
humanity.

When you begin to meditate, you will notice that a sense of relaxation goes through you, and as you continue
meditating, this state gets easier to achieve. You will find that this inner peace travels with you throughout the
day. The more you meditate, the longer the peace will stay with you shoring up your inner well. Through learning
how to meditate one learns to control their thoughts avoiding negative thought loops and

Ground and Center
Grounding is a basic meditation technique. Grounding is the act of ridding yourself of negativity energy by linking
with the Earth and sending energy down into it. When you ground you become centered. Being centered means
remaining in your calm center amidst the busyness of everyday life. Being centered means not allowing your inner
light to be overshadowed by stressful circumstances or negative thoughts and emotions.

So how do you Ground?

Close your eyes. Move your attention to your breath as you draw in a slow, deep inhalation. Draw your breath into
lift your abdomen. Hold it for the count of three and then slowly let it out again. Take another deep breath and
this time, as you breathe, feel your connection with the Earth below you. Imagine your breath pushing down
through your spine until it reaches the base or your root chakra. Visualize tendrils of energy growing out with your
breath to push down through the floor and into the soil below. With your next breath, breathe out all of the
tension, anger or fear you are holding and let it go. Associate a word, phrase or image with this grounded,
centered state. Over time this word will act as a trigger allowing you to return to this state more quickly in times
of stress.

Here are some very easy, effective centering techniques that can be done almost anywhere so next time you are
having a stressful day at the office instead of internalizing all that stress try one of these:

Let Go
This centering technique combines breath awareness with the phrase or mantra, "Let go." It is especially helpful
when you are tense or fixating on a stressful situation or a negative thought or emotion.

As you inhale, (silently or aloud) say, "Let". As you exhale, say "go". Now visualize whatever is bothering you
floating up and away with your exhaling breath. You can see it as a balloon floating off until you can no longer
see it. If it still lingers, release it again and watch as it floats away then return your awareness to your breath.

Inner Sun
Imagine a bright sun filling your heart chakra, the energy field that permeates your chest area. Imagine that sun
gently emanating peace and joy throughout your entire being.

Your Chakras

Being able to opening, energize and balance your chakras is key. The word chakra is Sanskrit for wheel or disk
and signifies one of seven basic energy centers in the body. Through the practice of meditation not only can we
eliminate stress but we can heal and balance our own bodies by drawing energy to the energy center or chakra
point that is not functioning to it fullest potential.

There are seven main chakras located in our body, five of which are located along the spine, the upper two on our
head. Each chakra is associated with a different energy level beginning with the lowest, the root chakra which
stands for the pure matter, to the highest, the crown chakra which represents the pure consciousness.

Energy flows through these centers and the flow of energy affects our health and our ability to function. Through
meditation we can balance and aligned each energy centers setting the chakra to glow and spin.

The first Chakra: Color- Red The base or root chakra located at the base of the spine. Responsible for our basic
survival needs, groundedness, sexuality and strength.

Second Chakra: Color- Orange the Womb/Spleen or sacral chakra is located below the navel. Responsible for our
creativity, intimacy and warmth.

Third Chakra: Color- Yellow The Solar Plexus chakra located above the navel. Responsible for our confidence,
power and learning.

Fourth Chakra: Color- Green Heart chakra located in the middle of the chest. Responsible for love, healing,unity,
empathy and service.

Fifth Chakra: Color- Sky Blue Throat Chakra located at the throat. Responsible for communication, creativity and
expression.

Sixth Chakra: Color- Indigo or White Third Eye chakra located between the eyebrows just above the bridge of the
nose. Responsible for psychic abilities and higher consciousness.

Seventh Chakra: Color- Purple Crown chakra located at the top of the head. Responsible for spirit and higher self

Chakra Opening Exercise
To open your chakras find a comfortable place in a quiet room. Sit with your back straight. Take a series of deep
breaths and ground yourself.

Feel the earth energy rising up through the bottom of your feet; up through your ankles and calves; earth energy
rising up through your knees and thighs; up through your pelvic area; earth energy flowing up through your
abdomen and lower back; rising up through your hands and arms.

Imagine earth energy flowing up through your chest and back; up through your shoulders and neck, chin, jaw,
face; earth energy flowing up through your scalp.

This earth energy flows up and up over the top of your head and flows back down to the earth. You have a
continuous flow of energy from the earth, flowing up through your body and up through all the layers and levels of
energy around your body and then spilling over and flowing back down to the earth in an endless loop. Run this
energy as long as you can. When you are ready envision this earth energy opening the chakras as it moves up
along your spine from your tail bone flowing colorfully up toward your brain,opening each bright point like a flower
growing towards the sun

Tree Meditation
We ground ourselves at the base or root chakra located at the base of the spine. This is the energy center
responsible for our basic survival needs, groundedness, sexuality and strength. Through this center we can ground
and connect with earth energies and empower our beings.

An easy way to ground is with a Tree Meditation. “Tree” is a lovely grounding exercise that will neutralize
negative energy and replace it with earth energy. It is also wonderful if you have a tendency to be "spacey" by
imagining you have roots that extend down into the ground you can draw on the cool energy of the earth to
release your anxieties are draw on healing energies from the earth source.

To begin find a quiet place where you will not be interrupted. Allow yourself fifteen to thirty minutes for this
exercise. It is best to dim the lights and sit comfortably in a chair or on the floor, keeping your spine straight.

Visualize roots slowly extending from your root charka down into the earth.

Imagine the feel of the cool, secure soil all around your roots, keeping you safe, taking away all negativity.

Breathe deep the smell of fresh, wholesome earth.

Imagine that you are a giant tree.

You are sturdy and confident. You are part of the earth.

Your roots go down deep into the earth and all excess nervous energy, tension, and stress flow down your roots
and seep harmlessly into the soil, where the loving earth accepts and neutralizes it. In return, the earth sends
back calming nutrients, stability, and ancient serenity.

Breathe deep as you draw this cool energy up your roots up past your feet. With each breath draw the cool earth
energy up your trunk until you have nourished each finger tip, each strand of hair, each branch extending out into
space…
You are an ancient tree; your roots go deep into the ground. You think about last spring's rain and feel your life
force recharge.

You breathe deep and feel how you heart is calm, your spirit revitalized, your energy centers full, and you are
ready for anything.

Here is wonderful chakra energizing method:
In a quiet place where you will not be interrupted, ground yourself by visualizing roots slowly extending from your
feet. Slowly they travel down, down, until they meet the soil.

Imagine the feel of the cool, secure soil all around your roots, keeping you safe, taking away all negativity.

Breathe deep the smell of fresh, wholesome earth.

Visualize a lovely white light pooling around you, enveloping you. This cool, light energy trickles up your roots
glowing, filling your first chakra with a red energy. This radiating ruby red energy should be spinning, swirling in a
clockwise motions. If it is not, then place your hand over the area and visualize energy, traveling up from the
earth filling the area until the chakra is filled with  radiant ruby light that slowly begins to spin like a bright jewel.

Leave your hand on the area until the chakra is activated and swirling, spinning like a fan spinning clockwise. Feel
the energy vortex swirling with bright red light. See the loop of white light moving through this chakra until it is
bright and beautiful.

Now move up to your sacral chakra, which is located close to the area of the pubic bone. Visualize the chakra as
magnificent, radiating sunset orange. If it is not spinning, then do the activation process again and watch it swirl
like a spinning fan, moving clockwise. Feel the energy vortex swirling with bright orange light. See the loop of
white light moving through this chakra.

Now bring your focus to your solar plexus chakra that is located slightly above your navel. Picture the chakra as a
radiating sunshine yellow. If it’s not spinning, activate the chakra and watch it swirl like a spinning fan moving
clockwise. Feel the energy vortex swirling with bright yellow light.

Concentrate on your heart chakra located in your chest. Imagine the chakra a dazzling, glorious emerald green. If
it’s not spinning, activate the chakra and watch it swirl like a spinning fan moving clockwise. Feel the energy
vortex swirling with bright green light. See the loop of white light moving through this chakra energizing it to a
bright green spinning jewel.

Move up to your throat chakra. Imagine the luminous sky blue energy whirling and flowing. If it’s not spinning,
then activate as before until the chakra is swirling like a spinning fan moving clockwise. Feel the energy vortex
swirling with bright sky-blue light. See the loop of white light moving through this chakra.

Shift your attention to your third-eye chakra located between your eyebrows. Feel your forehead open and expand
as the intense violet light energy flows in this chakra. Activate the chakra and watch as it becomes even more
bright and glorious.

Lastly bring your focus up to your crown chakra. Feel the top of your head open and expand as the shining violet-
white light whirls in a clockwise motion. If it’s not spinning, activate it so that it swirls in a clockwise motion. See
the loop of white light moving through this chakra. Feel the energy vortex swirling with bright light. See the loop
of white light moving through this chakra.

This is where you will begin your journey into a new level of relaxation and awareness. Each meditation serves a
specific purpose, depending on what you want to achieve. Choose freely and feel free to perform more than one
meditation.

Drumming as Meditation
You can experiment with other senses. Scent and sound are two powerful senses you can utilize. Incorporate
drumming into your meditation to employ the power of sound. Drumming is a great way to balance and aligned
each chakras. Just focus your attention on the individual chakras while drumming and visualize each energy
center becoming active.

First, select a location where you will not be interrupted. It must be a quiet space, at least for the duration of the
exercise. Allow yourself fifteen to thirty minutes for this exercise.

Now smudge the space and yourself with the smoke of an herb. Smudging cleanses the mind and environment in
preparation for spiritual or inner work. The sacred smoke dispels any stagnant or unwanted energy, opens the
energy channels of your body, and raises your personal vibration.

Now calm and focus your mind. Close your eyes and focus on your breath as it enters the nose and fills your
lungs, then gently exhale any tension you might feel. Continue breathing with a series of even inhalations and
exhalations until you are calm and relaxed. Once you are fully relaxed, begin drumming a slow steady rhythm
keeping with your pulse or heartbeat. Sustain this healing rhythm until the
end of the exercise.

Focus your attention on the physical location of each chakra, one at a time, beginning with your root chakra at
the base of the spine. Visualize a red disc of light spinning gathering energy until it glows. Now visualize this
energy center pulsating in sync with the heartbeat of your drum. Feel the sound of the drum vibrating at the base
of your spine. As the sound resonates though your root chakra, experience this energy center awakening,
balancing, and aligning with the other chakras. Hold your attention on this chakra for a minute or two, and then
move up to the next.

The second chakra is located about two inches below the navel and is orange in color. Focus on the sound as it
resonates though this energy center, experience this chakra glowing like an orange spinning jewel as it awakens,
balances and aligns with the other chakras.

Move up to the area above the navel in your solar plexus and focus on the third chakra, which is yellow in color.
Focus on this point and let the rhythm of the drum resonate though this point until it too awakens, glowing a
bright yellow as it balances and aligns with the other chakras.

Move up to the center of the chest and focus on your heart chakra, hold your focus until it is spinning green jewel
of energy, awakened, balanced and aligned with the other chakras.

Move up to your throat and focus on the blue of this chakra, which is blue in color. Feel the rhythm of the drum
resonate though this point until it too awakens, glowing a brilliant spinning jewel of blue and it balances and
aligns with the other chakras.

Move up to the area between and slightly above the eyebrows and focus on your brow chakra, which is indigo in
color. Let the beat of the drum awaken this energy center as it pulses through to balance and align it with the
other spinning brilliantly glowing chakra points.

Now move up to the top of your head and focus on the crown chakra, which is violet in color. Focus on this spot
letting the rhythm of the drum heal and reenergize this area. Feel this energy of this chakra grow as the drum
pulses through to balance and align it with the other spinning brilliantly glowing chakra points.

End the exercise with four strong beats.

Guided Meditations

A guided meditation is a meditation in which one is verbally guided by either a person’s live voice or by a
recording to lead them on a purposeful journey to achieve a state or goal. Counselors and hypnotherapist often
employ this method to help their patients recover memories, change their outlook and behaviors.

Guided meditation scripts often use the imagery of a staircase or an escalator to help you descend

First you will need to choose a script and record it or have someone read it to you in a soft reassuring voice.
When you have your recording, choose a quiet place where you will not be interrupted or distracted. Make sure
you're comfortable and in a positive state of mind. When you're ready, sit or lie in quietly with your eyes closed
and start the recording.

To Meet your Guides and Guardians
Visualize the infinite creative energy of the Universe drawing to you. It gathers and swirls around you, like a
gentle whirlpool moving all around your body. Its cool light softly encompasses you like a great cocoon. You feel
lighter and more relaxed as the loving energy nurtures and revitalizes the energy of your aura. You breathe deep
and with each breath you become more relaxed. The top of head and your ears and eye brows relax. As you take
another breath your jaw softens and you open your mouth and let it relax. Then your shoulders and arms and
hands relax. You take a deep breath that send relaxation into the ends of your fingers and down your back as
your chest, belly and hips relax. Another deep breath allows your legs and ankles and feet to relax until you are
light and feel like you are floating.  

You take another deep breath, and as you breathe, you visualize stepping into a forest path. You are walking into
the woods. Notice the branches you step over, the feel of the earth under your feet, the coolness of a gentle
breeze as it stirs your hair and caresses you cheek…

Hear the birds call…

The path leads deeper into the woods and you follow as the trees grow close overhead. You follow the path until
you cross a dry stream bed. Carefully pick your way to the other bank where you climb up the other side.

Here the path turns to stone as it continues up the other side and you begin the gentle climb following along as
it gets even steeper. You observe as you walk that the path you are walking is now a stone staircase etched into
the face of a mountain and you begin to climb and as you look ahead, you see how the gray rock is cut away to
make the hike to the top safe and easy.

You climb until you come to the top where you find a beautiful, open-air, temple carved into the stone. Great
stone pillar support a massive ceiling. You notice an altar covered with candles. You watch as the flames of the
candles dance in the breeze. You step into the temple and notice the pleasant scent of roses surround you, lifting
your spirits and you smile as you draw closer to the altar. One candle in the center is not yet lit. You pick up a
long match, light it from the candle nearest you and light it. Your spirit quiets as you whisper a prayer to meet
your guide.

A soft sound behind you draws your attention and you turn to see a shimmering light. The light takes on a form
and there before you stands your guardian.

Notice their face, their expression. What is their name?


An Easy Pat Life Regression
Set aside about a half an hour for this exercise. Find a peaceful place where you will be allowed to be completely
calm and undisturbed for the entire session.

When you're ready, sit quietly with your eyes closed and your palms face up in your lap.

Ask for your Guides and your Guardian angels to be present for the entire session and to keep you safe and
protected at all times.

State your objective. "I want to see who I was in my past life." "I want to heal the trauma I experienced in my
past life." Or "I want some insight into a past personality."

We are going to start with a deep breath. Breathe it in and hold for three counts then slowly let it out. I want
you to do this twice more then on the exhalation of the third breath we will begin.

Now I want you to relax. Starting at the top of your head consciously relax your scalp and tips of your ears. Relax
your face as you allow your eyelids to relax and release. Now let go of all the tension in your cheeks and jaw.
Open your mouth if you need to in order to allow it to relax and soften.

Now let this peaceful feeling flow down into your neck. Feel it relax as every muscle loosens.

With each breath you take, this relaxing feeling becomes deeper and warmer. It works its way deep into the
muscles in your shoulders…soothing them…releasing them. This peaceful feeling flows down from your shoulders
and into your arms. It loosens the muscles in your upper arms…your forearms…your hands...relaxing and
soothing...all the way to the tips of your fingers.

As your body relaxes, your mind relaxes, and your thoughts seem to become lighter. You are slipping further and
further into a dreamlike state of stillness and relaxation.

Now, bring your awareness to your chest and your stomach. Feel how this area of your body gently rises and falls
as you breathe. The peaceful sensation flows throughout this area of your body, soothing every muscle and
relaxing every organ. You can feel it releasing every last molecule of tension.

Turn your attention to your upper back, and feel this relaxing sensation flow all the way down your spine. As it
gradually works its way down your body, feel every muscle in your back relax as you let go of any tension you
maybe holding there.

Feel that your entire body has become limp and relaxed as you sink into the serene sensation and as you
continue to breathe you relaxer deeper with each soft breath. .

Now feel your hips relax as the peaceful feeling starts to work its way through your lower body. Relax your hips
and lower belly, your buttocks and your thighs.... the soothing feelings of relaxation continues to flow down
through your knees, and into your calves until your legs and ankles are completely relaxed. Now your feet relax.
Allow your entire lower body to relax completely, and allow any remaining tension from anywhere in your body to
flow out through the tips of your toes.

You are comfortable, peaceful and relaxed.

Keep drawing the energy through your crown and running it through your chakras and back into the earth until
your chakras are glowing and spinning like brightly colored jewels.

Imagine the energy growing to surround you in a cocoon of color as each of your chakras spin and glow like bright
jewels of energy.

Feel the energy of the Universe wrap around you, strengthening your aura with a rainbow of colorful energy,
mending any holes or thin places. Relax in its embrace.

Take a moment to bask in the beautiful healing light. You are now at peace.

Take a deep breath and visualize on the screen of your mind that you are sitting on a couch in a room with a
closed elevator. You notice that the doors of the elevator are made of shining chrome. It draws your attention
and you rise from the couch and walk towards the elevator.

Your shoes click on the tile floor as you cross the room. You notice your reflection growing larger as you approach
the reflective doors.

The elevator opens and you step inside.

The floor indicator shows you are on the 10th level. The lower floors are numbered chronologically below.

You push a button and the doors close. You feel the elevator as it begins to descend.

You feel the vibration in the floor as you move downward.

After awhile, the elevator stops and a bell chimes as the doors slide open.

You gaze out at the lower world and take note of what you see. If this level does not feel right to you, then stay
on the elevator and push the button to descend to another level. Continue on your journey until you find the level
you are looking for.

When you are ready to return to your previous state of consciousness reverse the process and take the elevator
back to the room with the couch. Sit back down on the couch. Take a deep breath and wiggle your fingers and
toes then slowly open your eyes.

Animal Messenger
We are going to start with a deep breath. Breathe it in and hold for three counts then slowly let it out. I want
you to do this twice more then on the exhalation of the third breath we will begin.

Now I want you to relax. Starting at the top of your head consciously relax your scalp and tips of your ears. Relax
your face as you allow your eyelids to relax and release. Now let go of all the tension in you your cheeks and jaw.
Open your mouth if you need to in order to allow it to relax and soften.

Now let this peaceful feeling flow down into your neck. Feel it relax as every muscle loosens.

With each breath you take, this relaxing feeling becomes deeper and warmer. It works its way deep into the
muscles in your shoulders…soothing them…releasing them. This peaceful feeling flows down from your shoulders
and into your arms. It loosens the muscles in your upper arms…your forearms…your hands...relaxing and
soothing...all the way to the tips of your fingers.

As your body relaxes, your mind relaxes, and your thoughts seem to become lighter. You are slipping further and
further into a dreamlike state of stillness and relaxation.

Now, bring your awareness to your chest and your belly. Feel how this area of your body gently rises and falls as
you breathe. Allow the peaceful sensation to flow through your body, soothing every muscle and relaxing every
organ until every last bit of tension is gone.

Turn your attention to your upper back, and feel the relaxing sensation flow all the way down your spine. And as
it seeps down your body, you feel each and every muscle in your back relax until you feel that your entire body
has become light and limp as you sink deeper into the serene sensation.

Now feel your hips relax as the peaceful feeling starts to work its way through your lower body. Relax your hips
and lower belly, your buttocks and your thighs.... the soothing feelings of relaxation continues to flow down
through your knees, and into your calves until your legs and ankles are completely relaxed. Now your feet relax.
Allow your entire lower body to relax completely, and allow any remaining tension from anywhere in your body to
flow out through the tips of your toes.

A beautiful staircase materializes in front of you and you decide to see where it goes. As your foot touches the
first step, tranquillity passes through your entire body so that you feel calm and relaxed. You arrive at the second
step, and you slid deeper into a state of relaxation. On the third step the knowledge that you know your are on a
safe journey allows you to settle into this wonderful state of relaxation. The fourth step down, let you sink in a
little deeper so when you arrive at the fifth and final step. You are feeling completely safe, and completely
relaxed.

You are comfortable, peaceful and relaxed.
You are relaxed. And now that you’re completely relaxed, I invite you to join me on a journey.

You step of the last step out into a lovely garden. There is a path that leads to the edge of the forest. The path
runs through the trees and you set out on it knowing it is perfectly safe. You feel the sun warm on your face. The
breeze is cool on your cheek. The path is clear and easy to follow. And so you walk deep into the forest. All
around, you can hear squirrels and birds calling to each other. Their sounds lift your heart and make you smile.  

The forest is very peaceful. Your heart lifts as you walk along. Rabbits dart across your path and from the
treetops a crow calls. You come to a bend and see a deer standing on the path. It stops to look at you before it
flashes the white of its tail and runs off into the treeline. You breathe deep the fresh sweetly scented air and
soon as you continue down the path you hear the sound of running water. The sound is playful and welcoming
and so you walk in the direction of the sound.

After a while the path opens onto a meadow and in the meadow is a small stream. You follow the stream until it
cascades down a small rocky slope creating a pool that is filled to overflowing. On the other side of the pool you
see that the water continues its journey back into the forest.

You go to the pool. You can see small fish darting under the surface. You find a comfortable rock and you sit
down and dangle your toes in the cool water.

It is comfortable here and very safe and peaceful. The rock cradles you as if it were here just for you to sit on
and you just sit here, tracing your toes in the water, enjoying the feel of the sun on your face as you listen to the
sounds of the forest and the water all around you.

You close your eyes as your heart fills with joy. And as you sit there with your eyes closed to the warmth of the
sun, you begin to sense the gentle presence of another being in front of you.

You open your eyes and, standing in front of you on the other side of the pool is an animal.  She has brought a
message for you and from across pond you receive and understand and know her message—"

I hope you are able to experience the wonders of meditation. May you gain the ability to tap into 'your well of
inner peace' whenever you need to and connect with the state of altered consciousness for inner work.

For more on Meditation check out these pages:    
Meditate   and   Guided Meditations
                                                   
"Where shall I look for enlightenment?" the disciple asked.
"Here," the elder answered.
"When will it happen?"
"It is happening right now," the elder answered.
"Then why don't I experience it? the disciple persisted.
"Because you do not look," the elder said.
"But what should I look for?" the disciple continued.
"Nothing, just look," the elder said.
"But at what?" the disciple asked again.
"At anything you eyes alight upon," the elder answered.
"But must I look in a special kind of way?"
"No. The ordinary way will do," the elder said.
"But don't I always look the ordinary way?"
"No you don't," the elder said.
"But why ever not?" the disciple asked.
"Because to look you must be here. You're mostly
somewhere else," the elder said.

From Joan Chittister, There is a Season