Here is the following in PDF format: rab-meditation-cheat-sheet
[This is the basic intro sheet I hand out in introductory class … it could bear some expanding …. ]
Meditation is a way of expanding your awareness. When you meditate, you get in touch with the deepest part of yourself. Beyond the world of thought, and sensorial impressions, there are planes and dimensions of perfect light, knowledge and radiant perfection. Meditation is simply a process of moving your awareness field from the awareness of this world, from the awareness of time and space, into Eternity, into the eternal dimensions. – Rama (Dr. Frederick Lenz)
How do I learn to meditate? First of all, relax. Though you may be learning meditation techniques for the first time – these techniques are just doorways to true meditation, and meditation is something you already know. You have experienced moments of stillness and beauty, in which you feel the perfection of all things. Learning meditation is simply deciding to find that part of yourself and invite it, intentionally, into your life on a more regular basis.
Meditation in the early stages is about learning focus – about clearing the mind of clutter. We learn to concentrate and choose where our mind goes, gaining control over our thoughts and emotions. We build tremendous energy by focusing on Light and our own higher strands of energy. Eventually we let go into moments of stillness, power and insight, beyond thought.
When? For some people, morning seems best, for others, evening. The main thing is to start. Just try to be consistent, and don’t make a big deal about it when you’re not.
Meditate every day. It’s better to be consistent with a shorter time than to “make up” with a long session later. Sit up as straight as you can. Don’t lay down or you will fall asleep. In the morning, take a shower, and if you need it, have juice or tea. In the evening, shower or wash your face. It is easier to meditate in clean clothes. Don’t eat a lot beforehand.
How long? To start, ten or fifteen minutes once a day will suffice.
Where? Find yourself somewhere where you can be alone, without distractions. You can make it special if you like, but mainly – close the door, ignore your phone and be patient.
Basic meditations: #1 Focus on your breath or a body-scan to bring yourself totally into the present. #2 Concentrate on one of the special sounds called mantras – either chanting out loud or in your head. Start with the mantra OM for peace, or SRING for prosperity and newness, or OM TARE TU TARRE TURE HUNG to invoke strength, or OM MANI PADME HUM to settle your mind and bring alignment between your mind, body and spirit.
#3 Chakra concentration meditations: There are meridians of light through which energy flows in our psychic or subtle body (also known as the aura). At certain points or areas, called chakras, it is easier to access and tune ourselves to specific types of energies.
The navel chakra is our center of will, for developing our power to act correctly; the heart chakra is our center of balance, happiness and love; the third eye, of wisdom and insight.
To start, meditate for 3 to 5 minutes on your Navel Chakra. Then move to the Heart, and finally to the Third Eye. This raises the Kundalini (or mystical) energy up your spine.
How can I stop my thoughts? It seems to be getting worse not better! Perfecting your practice is like learning anything new: it takes time and patience, faith and perseverance. First you must learn to tame, focus, and re-direct your mind. Those moments of stillness and light will increase and then spill out from your meditation to run through your daily life.
What is Radical Buddhist Yoga? This is one name for a ‘short path’ approach towards meditation and mindfulness, which incorporates the spiritual, the mystical and the practical. On this path, all of the events and energies of life can be used for one’s inner development.
Trust yourself to find the real you that exists between your thoughts. Meditate
Music written by Rama to help with chakra-focused meditation: