| The First
Week's meditation: The Body
Let's start with the first meditation. Make sure that you will
not be disturbed
for at least fifteen minutes.
Sit in a comfortable position either on the floor or on a chair,
have your back as straight as possible, without straining. It
may be helpful to light some
incense and/or to listen to soft music.
- Find a comfortable position and take a few deep breaths.
- Say the USUI'S principles aloud or to yourself three (3) times
Don't get angry (Ikaru-na)
Don't worry (Shinpai suna)
Be grateful (Kansha shite)
Work hard (Gyo-o hage me)
Be kind to others (Hito ni shinsetsu ni)
.
Mornings and evenings sit in the hands-over heart (gassho) position
and repeat those words out loud and in your heart
The meditation:
Close your eyes and listen to all the sounds that surround you.
There is no need
to edit, no need to divide what you perceive into "wanted"
and "unwanted". After
a minute or two you will begin to settle into yourself, just like
a pond begins
to settle after there's been a storm and the sky is clearing.
As you are losing
yourself in the depth of your being, you are becoming acutely
aware of your
body.
You feel the weight of your body gently pressing against the
chair; you feel the
air playing with the surface of you skin, the breath coming in
and going out.
Now feel every inch of your body starting with either one of your
little toes.
If you are right handed, start with your right little toe. If
you are left
handed start with the left one. Once you feel the first of your
little toes,
move on to the second toe. Then feel the third, the fourth and
finally the big
toe. Now feel your whole foot. Once you feel the whole foot, do
the same with
your other foot and all its toes. Go back to the side of the body
you began with
and feel every inch of your leg all the way up to your hip.
Switch over to the other side once more and feel the whole leg.
Continue until you can feel your whole body. Feel it in its totality.
Feel it as
one organic unity. Feel it as a perfect manifestation of the divine.
If no
images come to your mind it, allow feelings to emerge. Now imagine
that you are
looking inside your body, the same way you look into a room after
you have
opened the door. See what it looks like inside your body.
What does your body feel or look like from the inside? Can you
feel the muscles,
the blood vessels, and the bones? Do you see them?
Do you see or feel the meridians in your body? Where do they run?
Do you feel
certain points? Do you feel your chakras, or other energy centers?
Look at what you see with clarity knowing that you will bring
this knowledge
with you into the waking state.
Now take a few minutes to come back to this world. Stretch your
body, wriggle
your toes, and, welcome back...
Before you finish this meditation I would like you to do something
very healing:
Sit or stand in front of a mirror, fold your hands in front of
your heart and
bow to the image in the mirror with love and gratitude. Look at
your body and
say: I agree!
The Second Week's meditation: The Mind
Let's start with the second meditation. Make sure you will not
be disturbed
for at least fifteen minutes. Sit in a comfortable position either
on the floor or on a chair, have your back as straight as possible,
without straining. It may be helpful to light some incense.
- Find a comfortable position and take a few deep breaths.
- We will once more start with saying the following aloud or to
yourself . . .
Don't get angry (Ikaru-na)
Don't worry (Shinpai suna)
Be grateful (Kansha shite)
Work hard (Gyo-o hage me)
Be kind to others (Hito ni shinsetsu ni)
.
Mornings and evenings sit with hands folded over heart (gassho
position) and
repeat these words out loud and in your heart . . . for the improvement
of body
and soul, Usui Reiki Ryoho.
The founder Mikao Usui (Chosso Usui Mikao.)."
The meditation:
Close your eyes and listen to all the sounds that surround you.
There is no
need to edit, no need to divide what you perceive into "wanted"
and "unwanted".
After a minute or two you will begin to settle into yourself,
just like a pond
begins to settle after there's been a storm and the sky is clearing.
As you
are losing yourself in the depth of your being, you are becoming
acutely aware
of your mind. When I say mind, I mean both your thoughts and emotions.
Allow your thoughts and emotions to come to the surface of your
mind. Imagine
the mind to be a deep pond, and the thoughts and emotions to be
hiding in its
depth.
Allow what is the single most important issue in your life right
now to come
to the surface. Look at this issue with love, the same way you
would look at a
loved one. Now feel grateful for this issue from the bottom of
your heart,
even if this issue is a life threatening disease, divorce, financial
difficulties or whatsoever. Feel grateful for having been presented
with this
issue.
Now perceive your whole mental and emotional body as one whole.
Feel grateful
for everything you have been given.
Look at what you see with clarity knowing that you will bring
this knowledge
with you into the waking state.
Now take a few minutes to come back to this world. Stretch your
body, wriggle
your toes, and, welcome back...
Before you conclude this meditation I would like you to sit or
stand in front
of a mirror, fold your hands in front of your heart and bow down
to every
difficulty you have ever encountered in your whole life, with
love and
gratitude. Look at your self and say" I agree with my destiny!
The third week’s meditation: The Soul
Now it is time, for our final meditation. Make sure you will
not be disturbed for at least fifteen minutes. Sit in a comfortable
position either on the floor or on a chair, have your back as
straight as possible, without straining. It may be helpful to
light some incense.
-Find a comfortable position and take a few deep breaths.
-We will once more start with saying the Usui Principles (below)
aloud or to yourself
Don’t get angry (Ikaru-na)
Don’t worry (Shinpai suna)
Be grateful(Kansha shite)
Work hard(Gyo-o hage me)
Be kind to others(Hito ni shinsetsu ni)
.
Mornings and evenings sit with your hands folded over your heart
(in the gassho position) and repeat these words out loud and in
your heart
For the improvement of body and soul, Usui Reiki Ryoho.
The founder Mikao Usui (Chosso Usui Mikao.).”
Now to the meditation
Close your eyes and listen to all the sounds that surround you.
There is no need to edit, no need to divide what you perceive
into “wanted” and “unwanted”. After a
minute or two you will begin to settle into yourself, just like
a pond begins to settle after there’s been a storm and the
sky is clearing. As you are losing yourself in the depth of your
being, you are becoming acutely aware of the soul, of the universal.
The soul is not something that is hidden inside of you. You are
floating in it all day and night. It is what connects all of us
so intimately.
Imagine that your body is expanding slowly and comfortably, knowing
that you can always come back into your ordinary mode of perception,
the moment you decide to do so. Allow your body to expand, filling
the whole room, touching the walls and the ceiling. Feel your
skin touch the walls and the ceiling before even that vessel for
your soul becomes to small and you expand even more. Below you
will see your house as you expand more and more; slowly filling
the area you live in, the village, the town and the district.
As you are expanding even more, filling the state, the country
the continent you look down below and see how you are everything
and everyone. You see the houses, cars and people below you see
trees and mountains, oceans and rivers. And all of that is you,
and all of you is that. Expand some more until you fill the whole
universe with your presence. And the whole universe fills you
with its presence. Now look at what you see with clarity knowing
that you will bring this knowledge with you into the waking state.
Take a few minutes to come back to this world. Stretch your body,
wriggle your toes, and, welcome back...
Before you conclude this meditation I would like you to sit or
stand in front of a window, fold your hands in front of your heart
and bow down to every difficulty this planet has ever encountered,
with love and gratitude. Visualize the Earth and say,” I
agree to my destiny, and I will live my life fully in every moment
to come!”
With love and gratitude from Japan,
Frank Arjava Petter
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