by Walter Last
Our thoughts, feelings, attitudes, beliefs and emotions form the fabric of our inner world. They are the main factors that determine whether we are healthy or unhealthy, happy or unhappy. They have a direct influence on our body by changing or maintaining our inner blueprint and by directing, blocking or enhancing energy flows and glandular activities. They also act in an indirect way by determining which foods we eat, which environmental factors we choose, which kind of knowledge we acquire and how we use it. Therefore, in order to improve our condition, whether on the social, mental or emotional level or with reference to our health, we must first change our inner world.
The necessary steps in this direction are as follows. ·
1. Examine your present condition on all levels; make a list of what you do not like and another one of how you would like to be instead.
2. Acknowledge and release emotional blocks and past negative or unwanted conditioning. This may well be the most difficult step in your improvement program because most of these problems exist on the subconscious level.
3. Use mind-control methods to reprogram your subconscious mind; participate in workshops.
4. Adopt a holistic or spiritual philosophy of life.
There are some techniques that might be used specifically for either step 2 or step 3 of this program, while others may be used in varied form for both steps. However, it must be stressed that mind-control therapy for acute emotional problems should be accompanied by nutritional improvements: stabilizing the blood-sugar level, avoiding allergens and using appropriate supplements. In this way, the nutritional component of our emotional problems is easily rectified and you can make much better progress with the remaining, deep-seated problems.
Deep relaxation is a precondition for being successful with most autosuggestion methods as well as with meditation and all other methods to contact the inner self. You may experiment with the methods listed below and see which one works best for you.
1. Sit or lie comfortably and close your eyes. Focus your attention for 10 to 20 seconds on your right foot. Feel it becoming warm and heavy. Then move to the left foot, the right calf, the left calf, and so on, moving upwards to the head. Include the chin, the jaw, eyes, the back and top of the head. When using this method regularly, the focusing time on each area can be gradually shortened more and more, and related areas, such as a whole leg or a whole arm, can be relaxed at once.
2. Imagine yourself being in a red-colored room on an upper level of a high-rise building. After a while walk to an elevator and feel yourself going down and down until you reach an orange room; then go further down to a yellow room, a green one, then blue, indigo and finally violet.
3. Imagine yourself walking down a bush path to the bottom of a waterfall; feel the peace.
4. With each slow exhalation feel yourself drifting lower and lower in a long tunnel, or imagine yourself diving towards the bottom of the sea.
5. Slowly count backward from 50 to one. With each count imagine yourself sinking deeper and deeper.
6. An easy method is slow, rhythmical breathing. Inhale for a count of eight, hold for two, exhale for eight, hold for two, and so forth. Focus your attention on your breath, how it quietly flows in and out. You may also focus on your slow inhalations and exhalations without paying attention to the timing.
You may combine several of these methods in one exercise to achieve deeper levels of relaxation.
This is the most thorough body and mind relaxation technique, developed by J.H. Schultz. It requires diligent practice for several weeks or even months to master the technique, but it is worth the effort, especially for those who are tense or who have difficulties in contacting their body.
Lie comfortably on your back, arms loosely alongside the body, palms down, or hands folded over the abdomen. Close your eyes and breathe slowly into the abdomen for a few minutes. At the same time focus your mind on the formula: "I am peaceful". Afterwards repeat slowly in your mind: "My right arm feels very heavy". Feel your arm becoming limp and heavy like a leaden weight. If you are left-handed use the left arm. After a few minutes bend and stretch the arm energetically and repeat mentally: "Arm moves firm and free". When you can readily feel the heaviness after several days of practice, include the other arm and finally also the legs and the torso. At the end of each session give the suggestion that the whole body is now light and free.
For the next step add the focus: "My right arm is streaming warm". After you can easily feel the warmth in the arm, include also the other arm, the legs and the torso. The warmth does not need to be taken back at the end of a session, only the heaviness. On average, it takes about three weeks until the heaviness and warmth can be readily felt together.
Now you can move to the next step. Support your right elbow with a pillow so that your right hand lies over your heart. Feel it beating and hold the mental focus: "My heart is peaceful and strong". When you can experience your heart, you may later keep the right arm in the usual position.
During further practice, add the focus: "It breathes me". Feel the breath flowing in and out without mental control. After a week or two include the solar plexus (inside the upper abdomen):"My solar plexus radiates warmth" or "My solar plexus is streaming warm". While exhaling imagine the warmth of the breath accumulating in the stomach and abdomen and heating them up. The final focus is: "My forehead is light and cool". You may mentally transfer the coolness felt in the throat from the incoming breath onto the forehead.
Each time go first through all the previous steps, such as heaviness, warmth, peaceful heart, and the focus on the next step you want to learn. Practice each new step for one or two weeks. After several months it will be easy to relax the body completely within a very short time. Body and mind will be still and peaceful, with the body feeling warm and heavy and the head cool and light. You may be in an altered state of consciousness but should be inwardly alert and definitely not drowsy. This is an excellent preparation to follow up with any of the autosuggestion methods and other forms of communication with the inner self.
A special technique of re-enactment that can be employed professionally, in a group situation, with a partner or friend, is regression therapy. In regression you go backwards in time until you remember an emotionally charged incident. Professionally, regression may be induced by hypnosis, but it also works well with self-hypnosis or simply suggestions given by a friend. However, the person leading the regression should have some experience or good common sense in guiding emotionally distressed individuals. Decide beforehand on which emotional problem you want to work. Even if you do not have a specific problem, you may have noticed that you have sometimes acted out of proportion in certain situations and this may be chosen as a theme.
Lie down comfortably on your back, close your eyes and relax in response to your own relaxation exercise or to given suggestions. Now your helper asks you to remember a recent emotional incident and to talk about it. Skillfully he or she will encourage you to go deeper and deeper into your feelings in that situation, while all the time keeping verbal contact. Then the helper will suggest that you slide back in your memory until you encounter a similar situation or feeling. After a short pause you will be asked to describe what you now hear or see before your inner senses.
You may also be asked how old you are in the remembered situation, who is present and what is happening. The questions should be formulated in the present tense. When you stop talking or reacting for a while, your helper will gently lead you back into your feelings. Release your feelings as much as possible while reliving the past incident. Finally, the helper will suggest that you relive the situation once again, but now change it in such a way that you are happy with the outcome. You invent your own version of a happy ending and try to feel it.
Another starting point for a regression is to find an unusual phrase that you sometimes use or one that expresses an inappropriate belief about yourself, preferably in connection with an emotional problem. You may sometimes say or think: 'I am too old (or too ugly or too shy) to find a suitable lover' or 'I am afraid of crowds (cancer, confined spaces etc.)'. Then, after relaxation, you repeat this phrase audibly over and over again until a vision or memory develops which you relate to your helper. Prompting questions will be used, as with the other regression method, to lead you deeper into your emotions.
Still another method, which is my favorite, goes as follows. We assume that this time you are the helper or therapist to regress a friend or patient. Have the friend lie relaxed on the back while you give instructions in a soothing voice. The initial aim is to induce as deep a relaxation as possible.
Then you may suggest: 'Now you feel very light and begin to float upwards. You rise higher and higher into the blue sky'. After reinforcing this suggestion for a while, it may be suggested: 'You look down but cannot see the earth because of a dense cloud cover. You continue to fly over the clouds to look for a place and a time that hold an important clue for understanding your present condition. When you have found this spot, dive through the clouds and descend to earth. After landing look around and tell me what you see or hear or feel.'
After each suggestion make a suitable pause. If the friend remains quiet, ask after a while what is going on. If the friend just describes a landscape, ask to find a house or some people and observe or talk to them. Always keep verbal contact. Whatever the friend reports, try to deepen the experience. Some may report vivid scenes and others just vague feelings. The related incident may be an actual forgotten experience or it may symbolize the problem.
A patient with cancer of the mouth and throat, for instance, related to me that he had landed on a beach. Some distance away he saw a group of people amicably gathered at another beach. I asked him to join the group to see what was going on but he found it impossible to approach them. He then realized that he had felt as an outsider all his life. While he was a good talker, he talked to or at people not with them in an open and personal way and he had felt separated and excluded from group activities. This caused the energies in his mouth and throat area to stagnate and allowed a tumor to develop specifically in this area.
Another patient related a true incident. He saw himself as a young man in a fishing boat with friends. They were drinking moderately. While all the others had just fun, this patient became rather ill and had to vomit. He said that this happened usually when he drank alcohol. This shows that he had inherited a weak liver, which he damaged still further by trying to keep up with his mates.
In still another regression, a lady in her eighties recalled that as a baby she was nearly suffocated by a cat lying across her face. All of her life she had been afraid of cats, even if thy just appeared on television. After I suggested that she imagine the baby jerk her body and throw off the cat, she immediately lost her fear of cats. In many instances memories and scenes come up that are obviously from a previous life.
Most common is the
experience of a violent death as a cause of serious present problems. Someone
with Parkinson-s disease was so afraid of fire, that she became rigid just
watching a fire in a movie. In a regression she relived the experience of being
burned as a witch at a stake. After suggesting that she can burst her ropes and
run away, she was much improved. However, after some weeks she started smelling
smoke when there was none. Another regression saw her being burned to death in
the 'great fire of
Instead of inducing the regression as indicated here, you may find other suitable methods and invent your own. To end a regression, give some positive suggestions for coming back into the here and now. If memories become too disturbing and emotional, the session may also be ended with positive suggestions and repeated another time.
Repeated regressions may probe more deeply into subconscious problems or explore different situations. If a strong negative experience arises, always ask the friend or patient to reinvent that experience with a happy or emotionally satisfying ending. One can also continue to work on unearthed problem areas with affirmations and guided imagery. As with all of these methods, it is good to start with a prayer or affirmation, stating your goal for the session and ask your Higher Guidance for protection and your Inner Self for cooperation.
Rebirthing is one of the methods that may be used to release emotional traumas that have accumulated since conception. Preferably have one or more initial sessions with a professional rebirther or with a rebirthing group. Find a helper with whom you feel emotionally secure and who has some experience or a good measure of common sense in emotional guidance.
Lie down on your back without restricting clothing under a light cover. The helper may initially sit at the head end and lightly hold your head for reassurance. Breathe deeply, in a fast, regular rhythm, without a pause between inhalation and exhalation. The helper watches that the lower as well as the upper rib cage moves strongly. During inhalation press shoulders and buttocks into the mattress, while during exhalation, let both relax. Breathe through the mouth and with an open throat to make a sound during exhalation and preferably also during inhalation.
Let go of any emotion that arises, with the helper assisting by pressing, stroking, cuddling and giving verbal encouragement to bring them out. If no feelings well up, then try to remember an incident when you where irritated, angry, fearful, worried or resentful and deepen that feeling. After first working on more recent problems, try to relive your birth experience and rectify any emotional upheavals associated with it. A surprising number of people can actually come to remember their own birth in amazing detail. Have plenty of big cushions or additional mattresses around so that you can throw yourself about. Keep your eyes closed.
Preferably use powerful, stirring music with a strong, regular beat during the first part of the session, becoming quieter towards the end and finishing with harmonious, uplifting qualities. Let your feelings follow the music. The session may last for one to two hours. Try to find a room or open location where you can shout and scream without attracting undue attention. Before you start relating your experience, use crayons to draw a picture of it, the various feelings represented by appropriate colors. You may then change places and your friend may lie down for a session. Repeat frequently for some time.
Autosuggestion is one of the most effective tools for changing our belief systems, and reprogram our body and mind. It can be practiced in various forms. At the level of normal consciousness we can use affirmations. More effective are suggestions given in an altered state of consciousness and then we call it self-hypnosis. We may also use suggestions during sleep. Finally, suggestions may be given in the form of inner pictures and even motion pictures and then we call it visualization, guided imagery or reverie.
Reprogramming is much more effective if we have a strong positive feeling or emotional outpouring at the same time. However, before positive affirmations can become effective, we must first free ourselves from fears and the emotional content of negative memories. Otherwise these continue to cause distress and block the free flow of energies. The best method that I could find so far is the Emotional Freedom Technique.
Emotional Freedom Technique
The EFT technique, mainly developed by Gary Craig, is very effective to overcome negative emotions and disturbing memories and their harmful effects on body and mind. You may be able to eliminate most of these disturbing problems within minutes yourself. I know that sounds unbelievable. Such claims are usually only made by people who want to sell you something.
The basic principle of this method is to combine consciousness with energy flows. The fundamental discovery of this therapy is stated as: "The cause of all negative emotions is a disruption of the body’s energy system." It is claimed that single aspect problems, such as fear of public speaking, of heights, of snakes or spiders, can often be overcome within minutes. Also many physical problems seem to yield to the same formula. This is not entirely surprising as most physical problems have an emotional component. However, in addition we can expect a direct beneficial effect on the physical body by balancing the energy system, especially if this is combined with conscious awareness.
You may select a health problem or a memory that still evokes a negative emotion when you think of it or feel into it. Gary Craig used the following formula: "Even though I have this ___________, I deeply and completely love and accept myself." For instance, if you have been negatively affected by the diagnosis of cancer, then you may say: "Even though I have this fear of cancer, I deeply and completely love and accept myself." You may also try variations such as: “Despite my fear of cancer, I fully expect to overcome it.” Therefore, you first state the problem that you want to overcome and then your expected goal or solution.
However, the more specific you can be in selecting this statement, the more effective it will be. Your fear of cancer may be a composite of multiple aspects, such as the fear of dying, a fear of pain or suffering, a fear of having to leave your family behind, perhaps just fear of the unknown, the emotional impact of the original diagnosis, apprehension of financial hardship, of becoming incapacitated and a burden on your family and many others. You need to address each of these different aspects separately and say, for instance, "In spite of my fear of dying ..." or "Although I am shocked by my cancer diagnosis ..."
In order to make the selected affirmation effective, you tap on selected acupuncture points. This temporarily normalizes the energy flow of the tapped meridian. Each time, while saying your affirmation you tap each selected point about 7 times. Do this firmly with the tips of the index and middle fingers of either hand on one side of the body or better still, use all slightly curled fingers on both sides of the body. These meridian points are:
1. At the top of the head
2. At the inner end of each eyebrow
3. On the bony ridge at the outside of the eyes
4. On the bone under the eyes
5. Between the bottom of the nose and the top of the upper lip
6. Midway between the point of the chin and the lower lip
7. Where the breastbone, collarbone and first rib meet
8. On the side of the body level with the nipple of a men or the bra strap
9. On the inside of each wrist.
At the beginning of the procedure and again after a series of tapping assess the emotional intensity of the stressful memory or fear by imagining the corresponding situation. Assign to it a number from 0 to 10 whereby you do not feel any emotional content at 0 but it is overwhelming at 10. If the intensity has lessened but not returned to 0, repeat it with an adjusted affirmation. Now you may say, for instance: "Although I still have some of this fear of cancer, I deeply and completely love and accept myself." Later you may adjust this still further and say: "Even though I still have some of this remaining fear of cancer …."
If your negative memory is not easily put into words, then you may just imagine a movie scene lasting for several seconds and repeat this when tapping each point. This may be suitable in abuse situation with many different aspects to address. In addition to performing the tapping on yourself, you may also work on a friend or relative. If you do not get results, then you may need to re-formulate your affirmation to address a different aspect of the problem, or make your affirmation more specific.
With some problems, especially of a physical nature, it may help to repeat the procedure many times during the day for an extended period. To overcome a strong addiction, such as for drugs or smoking, it may need to be repeated every half waking hour for several days.
Some individuals may also be blocked by what has been called "Energy Toxins". These may be due to electromagnetic pollution, chemical sensitivity, food allergy and especially medical drugs. If no progress can be made with different affirmations, then try to perform it in a different and preferably unpolluted place. If this does not help, clean yourself thoroughly in a bath or shower but without any soap and then test before putting any cloths on. Stand on a tiled or hardwood floor instead of a carpet. If that does not help either you may need to go on an elimination diet as described elsewhere.
The most common energy toxins are often the foods that we love most, in addition to perfume, herbs and spices, wheat, corn, sugar, coffee, tea, caffeine, alcohol, nicotine and dairy products. You may also try muscle testing to find the source of your problem.
While you may experiment with these instructions and already achieve good results, I suggest that you visit Gary Craig’s website www.emofree.com. From here you can get a lot of useful information, plenty of case histories, a free instruction manual and much more. Also Dr Mercola has a good EFT protocol for beginners on http://www.mercola.com/forms/eftcourse.htm.
As an extension of this method, I suggest that after freeing yourself of negative memories, you may also experiment with positive affirmations, especially for improving body conditions. While you may start out formulating your phrase as given above and say: "Even though I still have some remaining weakness in my immune system, I deeply and completely love and accept myself", you may eventually rephrase it to: "Every day in every way my immune system is stronger and stronger". In the same way you may augment any other positive affirmations.
Look through your list of beliefs that you want to change and select one or two that have the most immediate importance. Often this will be a health problem or an emotional difficulty. Then work out a short statement to describe your goal. With breathing problems, for instance, you may state: "My breath flows free and easy at all times". Write it down at least ten times and then read it aloud as often as you wrote it. Do this several times daily.
While making each statement, try to feel it at the same time; in our example feel your breath flowing freely. In addition, be aware of your inner reaction to the affirmation. Does it sound convincing or is there a phony ring to it? Ask your inner self to participate in formulating the affirmation so that it leaves a good feeling when you use it. Initially you may perhaps state: "I am happy, healthy and fit" but something inside you nay instead suggest: "You are happy, healthy and fit" or " We are happy, healthy and fit". Try out such variations and different formulations of the same problem and then select the one that feels best.
Another good general affirmation was used extensively by Emile Coue, the originator of autosuggestion therapy: "With every day in every way I am better and better." Note the rhythm and poetic sound of this suggestion. In this way the right half of our brain, which requires artistic stimulation, can accept a verbal suggestion which it otherwise might ignore. The right brain is intimately linked to our subconscious mind.
Making the message acceptable to the right brain is the key to success reprogramming. I also like to say: "My days are filled with love and joy." You may say this right after the Coue affirmation, feel the joy and love while you say it. Another way in which this may be done is by singing our affirmation or saying it in rhythm or rhyme or with suitable music. Most effective appears to be Baroque music with about sixty beats per minute, preferably featuring string instruments will as recommended by S. Ostrander & L. Schroeder in Superlearning, Sphere Books. You may also experiment by using different colors in writing down your affirmations, or incorporate the written affirmation in a painting, or even express your affirmation as a painting. Preferably work only on one important problem at a time, be it for days or weeks or months, until you have made sufficient progress. You may, however, use a general formula, like the one by Coue, in addition to an affirmation for a specific problem.
Affirmations are statements of goals or intentions that you imprint on the mental level with the aim of getting them accepted by the inner self. When this is achieved, when the Inner self believes your statement, it is as good as done. As with prayer, the key to success is your faith that your request has already been granted at the spiritual level and just takes some time to become manifest in your existence.
Instead of clothing a suggestion in an artistic dress in order to make it acceptable to the right side of the brain, we may achieve a similar result by switching off the analytical left side of our brain. This can be done by entering a state of deep relaxation or meditation. We are naturally in this state just before falling asleep or when awakening. In this condition the alpha brain waves dominate. Experiment with the various relaxation and meditation methods described in this book. When fully relaxed or in an altered state of consciousness, repeat mentally or just slightly audible an affirmation which you have selected beforehand.
In addition it is recommended that you mentally wander through your body and give a positive suggestion to each organ and system. At the same time, try to feel a strengthening flow of energy into each part. You may start with the head and say mentally or aloud: "Brain healthy and balanced, hair natural color, eyes strong, scalp relaxed, forehead relaxed, neck muscles relaxed" and so forth, working your way down to the toes. Then you may mention the various systems and functions, such as "nervous system strong and balanced, glandular system healthy and balanced, digestive system strong and efficient".
Mention also the blood circulation, the immune system, reproductive system and the lymph circulation. Repeat each suggestion several times or for about half a minute. Concentrate for a longer period on problem areas. Tell your body to cleanse itself of toxins and metabolic residues. Feel the toxic energies leaving your body through the feet and with the breath. Do not think while giving these suggestions. Let them casually drift into your mind and hold them leisurely for a while. Keep your attention on feeling the various body parts or the effects of any other suggestions. You are in the correct state of mind if you startle at an unexpected outside noise.
Before opening the eyes after awakening or when finishing your meditation or a relaxation exercise, give yourself a positive suggestion. You may say: "When I count to five my eyes will open and I feel refreshed, energized and joyful." Then count slowly and try to feel the sensation of being refreshed, energetic and joyful. In addition, give yourself helpful suggestions for a restful sleep or for solving specific problems just before falling asleep.
Children, and even adults with their consent, may be given helpful suggestions during their sleep. Start by telling them to continue sleeping, that all is well and that you love them. Then repeat the special message about ten times in very simple words. With children this frequently may involve bedwetting, behavioral problems or school activity. For yourself you may also use tape-recorded messages that automatically switch on and off.
For many problems guided imager is the most powerful autosuggestion method. Visualisation or mental imagery is an effective form of guided imagery. After entering a state of deep relaxation, visualize your goal or the desired solution to your problem, hold the picture in a vivid form for as long as possible. Try to feel it at the same time. Visualising a solution is like providing a mould or shape while feeling supplies the necessary energy to manifest the imagined condition.
Alternatively, you may produce a mental movie, also called guided reverie. Even if not producing a moving scene, visualization is usually more effective if you do not try to hold on to a still picture, but rather make it in some way dynamic as with changes or fluctuations in color, size, intensity of feeling or by breathing into it. Picture various scenes eventually leading to the desired solution. See yourself as you would like to be, with natural hair color, smooth skin, ideal weight, joyfully dancing, overflowing with energy while running up a hill, and so forth. For improving and toning your body, visualize and feel each organ and gland in turn, see it in a healthy shape and color; you may refresh your memory from an anatomical atlas beforehand. In addition, picture streams of healing energies circulating through the body, use yellow or orange colors for toning, green for balancing and blue for sedation.
Try to visualize your health problem. For instance, if there is a tumor inside your body, visualize it as a black or gray mass. Then do breathing exercises: with each inhalation see your body being flooded with a golden-yellow energy. See how this energy gradually dissolves and washes away the dark tumor mass. With each breath it becomes somewhat smaller. The dissolved mass is then expelled with the outgoing breath. Make this exercise last 15 minutes or longer until the tumor has completely disappeared before your inner eye. If you finish much sooner then start again dissolving the full-sized tumor. Repeat this exercise daily or even twice daily in serious conditions, best in combination with prayer and meditation.
As an additional exercise, see your immune cells charging into the growth and destroying the cancer cells. Invent a picture with a strong emotional impact. You may, for instance, see your immune cells as white mice nibbling away at a cheese, which represents the tumor, or you may see them as star-war spaceships shooting down ugly enemy space ships, which symbolize individual cancer cells.
For different conditions invent your own visualizations. For cataracts, for instance, see a gray film over your eyes slowly disappearing. If there is a severe pain, see it as a fireball that is gradually extinguished by a flood of deep blue, water-like energy, drawn in with the breath. For a paralyzed body part see an orange or fiery red stream of energy enter the limb with each breath, causing it to become more and more hot, tingling and gently moving with each renewed burst of energy.
The following exercise may show you the power of imagination. Sit relaxed, turn your head without moving the shoulders as far as possible to each side and note how far you can see the wall behind your back from each side. Perform a short relaxation exercise and then imagine that your head turns effortlessly almost 180 degrees to each side so that you can see the whole wall at your back. Repeat this imaginary turning of the head several times to each side but without moving the head physically. Finally, open your eyes and actually turn your head to each side and note how far you can now see behind your back.
Use your imagination to create a mental picture suitable for your specific problems. There is no limit to what you can achieve.
Guided imagery is even more effective if you combine it with talking to your body. Imagine that the body has many different layers or levels of consciousness. Your mind usually works at the mental level while your subconscious mind is in charge of the emotional level. Below that is the life-force level and that is where your body-self operates. However, I have reasons to assume that each organ in our body and even each cell has its own distinct consciousness. You were already enlisting the cooperation of all these individual consciousnesses with your guided imagery. Now imagine that you can talk to them as well and that they are willing and eager to comply with your wishes. When in a relaxed state and either combined with other imagery or separately talk to any organ that you want to improve.
First talk to the body self that is in charge of all the different organs and body parts. You may give it a name, as for instance your unused middle name and talk to it as you would to a child with a problem. Tell it repeatedly what you want it to do, such as shrinking a tumour, putting on weight, strengthening the immune system, removing toxins and so forth. Give it enthusiastic encouragement and convince it that it is able to do it. If, for instance, you have a breast tumour then ask it to heal the breast and to support the breast in its efforts to heal itself.
Then in the same way talk to the affected breast. Tell it what you want it to do. Tell it that it is strong enough to heal the tumour and heal any lesions. Ask it to turn to the body self for help. Assure your breast that you love it and promise frequently to send it love energy and any other support that it may need. Then do not forget to do as you said. Tell you body self as well as your breast to let you know what you can do better to support them and in a relaxed state listen for an answer. A helpful idea may unexpectedly cross your mind.
Talk audibly to your body and frequently repeat talking to it, art least once a day. After the initial contact you do not always need to be in a relaxed state but can talk whenever you feel like it. You may find it very effective talking in front of a mirror. You may also directly talk to your army of immune cells, giving it a pep talk as their commander in chief or ask the red blood cells to carry more oxygen or the lymph fluid to remove waste products more efficiently.
PRAYER AND MEDITATION
Basically, in prayer you ask for guidance, give thanks or offer yourself for service, while in meditation you listen for the answer. Eventually, both methods may be combined in what we may call inner communication.
Prayer is a means of making our requirements known to a higher guidance. This may be a request for help for ourselves or for others, it may be a request for advice, we may express our gratitude and we may offer ourselves as vehicles for greater service to mankind. You may continue to address your prayer in the accustomed way or however it feels best. When you pray to God, Jesus or a Saint, you may assume that your prayer is passed on by the lower self for consideration to the higher self and from there to any other address as may be required.
When you need help with an important problem, formulate your request in a short, precise form and preferably write it down. Then enlist the help of the lower self to pass on your prayer to the higher self. This may be done through devotion, invocation, chanting or in any way which produces an emotional uplifting, a warm emotional tide coming from your heart or solar plexus. This creates a 'carrier wave' that may now be modulated by clearly and precisely stating your request. Best say it aloud, in the same way as it is written down, and with the same words on successive days.
In addition, create a mental picture or impression of the desired result. It is important that such prayers are performed with a deep inner conviction that the request will be granted. When you feel that you are in close contact with your higher self and readily receive guidance, you may proceed in a less formal way and communicate with your higher self in which ever way it feels appropriate.
The most effective prayer is a thanksgiving for the granted request, knowing that it has already started to manifest on the spiritual level and will in due time appear in your reality. Here a summary of the requirements for a successful prayer:
1. Contemplate and formulate your message.
2. Relax or enter a meditative state.
3. Create an emotional outpouring.
4. Say your message in simple words, preferably aloud.
5. Include thanksgiving for what you are about to receive.
6. Have complete faith that the prayer is successful.
7. Repeat your prayer on successive days.
During meditation you still your mind and raise your awareness towards your guiding consciousness. Christian saints used to call meditation 'silent prayer'. In meditation, you remain in-a heightened state of consciousness without thinking. During meditation, we should be wide-awake. Therefore, if we feel somewhat tired, our meditation can be improved by raising our energies beforehand with a few minutes of deep breathing and whole-body shaking. Then proceed with a relaxation exercise and preferably an invocation or devotional service in which you state the goal of your meditation in a prayer or affirmation.
Assume a position in which you are comfortable for an extended period. Preferably keep the spine straight. You may sit erect, with both feet on the ground, in a chair with a straight back or sit cross-legged in a lotus or semi-lotus position. For many it may be more comfortable to sit on the heels with a cushion under the feet. You may also lie flat on the back if you are able to remain wide-awake in this position.
An easy method is to start with 8 - 2 breathing and then gradually let the breath move on its own. Focus your full attention on the breath, feel how it smoothly and rhythmically flows in and out. Do not try to regulate or guide the breath, just follow it mentally and feel it. When thoughts arise let them drift past without paying any attention to them. The same with outside noise; just ignore it. At other times you may concentrate on your heart area and feel it becoming warm and filled with love and compassion. Alternatively, focus at the middle of your forehead, feel it as a center of happiness or even bliss. If the eyes are closed, it helps if you turn them up and inwards as if looking at the forehead center.
Hold these sensations as long as you can. If possible, unite the sensations of the forehead and brain focus with the heart feelings and expand it throughout the body. In the following, a 'Healing and Love Meditation' is described in detail. Do not be disappointed if you cannot feel the warmth and love radiation the very first time, just keep on practicing. Meditate for thirty minutes or longer, the longer the better. Preferably make meditation a regular habit at the same time and in the same location each day.
Sit or lie relaxed but with a straight spine. Take some slow, full breaths; mentally follow each breath as it continues to flow quietly in and out on its own. Feel how your body gradually becomes immersed in a cozy warmth - you may imagine being in a warm bath. Then concentrate on the idea that with each inhalation vital energy or prana begins to fill the body. Direct this energy into your abdomen and feel it becoming very warm.
After this, you direct the pleasant feeling energy stream to those areas of the body that are especially in need of healing. Finally, you concentrate on the middle of the chest where you create a feeling of intense love and compassion. You may initiate this feeling by remembering an actual situation or person that invoked such feelings in you previously. After a while you forget the actual memory and feel love and compassion in an abstract way. Now imagine that you radiate these feelings, like being a sun, just radiating love and compassion instead of light and warmth. You radiate these to all your body areas in need of healing as well as to the outside, filling the room, the house and finally all the world.
Realize that you are not the originator of this powerful energy flow, but just a channel through which it emerges from higher dimensions and being transformed by you to the human qualities of love and compassion. At other times you may radiate joy and happiness instead. Hold on to the impression of being immersed in an ocean of beneficial healing energy and feel an afterglow of the love and compassion experienced for the rest of the day. If an unpleasant condition develops during the day, try to recall mentally the ocean of warm contentment enjoyed during meditation.
During our daytime activities, especially on important occasions, it is beneficial to focus our feeling awareness on an inner energy center. We may feel this as a deep inner peace, as love or compassion, depending on our focus and the requirements of the occasion. This allows us to gather our energies and gives us poise and serenity. This is called 'centering' - moving through life in a meditative state. There are various methods of centering. The Japanese, for instance, prefer to center in the 'Hara', the store of vital energies behind the navel. This helps to conduct our daily activities in a more focused and powerful way.
On the other hand, if we prefer to interact in our relationships and daily live with love and compassion, then we use the feeling awareness on the heart chakra as the preferred method of centering. Focusing on the forehead chakra may be more appropriate during times of intense mental activity, such as during discussions and in meetings. If we aim to act from our level of spiritual consciousness and like to feel connected with and guided by our higher self, then we may center on the crown chakra. Finally, with some practice, we may be able to fuse our awareness of all of these chakras and remain centered within this integrated feeling awareness.
When we are centered, we are not only mentally and emotionally poised and balanced, but at the same time alert and intuitive. In this way we can remain in touch with our spiritual guidance continuously during our waking activities. When we are active while being centered, both sides of our brain work in a balanced way and this is reflected in the balance of our whole personality. It is much easier to remain centered during manual activity than while thinking, reading or writing, but gradually we may also learn to remain centered during mental tasks. Eventually we may be able to remain indefinitely in a semi-meditative state by focusing part of our awareness on our inner center while another part deals with our external problems.
In order to receive direct guidance from your higher self, you may combine relaxation, visualization, prayer and meditation. Start with a relaxation method that gives you the feeling of drifting lower and lower as to the bottom of a lake or the sea. You may also imagine sinking down a long, black tunnel towards the core of your being. The further you sink or drift or swim downwards, the more you leave the noise and activity of the outer world behind. Regard any remaining noise as ripples at the surface of the lake or sea while you remain at the bottom in complete peace and stillness.
Instead of going down, you may mentally create a special room that you enter only when you want to meet your higher guidance, either by telepathic communication or by seeing it as a wise and kind guide. Another possibility is mentally walking down a shaded path to a waterfall and meeting your guide there. Whether you see the image of a guide or not, address your guide with reverence and ask to start guiding you on your spiritual path, in health matters and with other problems by directly communicating with you.
Then silently ask a specific question and listen for the answer. You may receive an immediate telepathic reply, such as hearing an inner voice or a thought may just pop into your mind. Alternatively, you may develop a certain feeling in reply to a question rather than getting a mental response and this may then indicate in which direction to proceed.
It is most important that you maintain a blank mind after asking your question; otherwise you may not hear the answer or start thinking of an answer yourself. You may ask several questions and hear answers as in a dialogue. Prepare your questions in advance, before starting the relaxation so that you do not need to think while in meditation.
Lie down or sit comfortably and induce a relaxed condition. If you have a pain, a hurt, a disease or any problem somewhere in your body, focus your attention on the affected part. Try to feel into it and ask it what it has to tell you or try to visualize your problem in a simple, symbolical way, then mentally sit back and let the pictures or symbols change of their own accord.
You can do the same thing with an uneasy feeling within you, created by a social, financial or other problem. Contact that uneasy feeling, possibly by feeling it as a pressure somewhere in your body. If you have a multitude of problems, ask yourself which one of these is the worst and try to feel this one first. After listening in to your body and feeling the tension it creates somewhere, a certain impression may form within you as an answer to what it is all about, or you may see a symbol as an answer. Then ask that tension or problem in your body whether this is the right answer and feel what it does. If your answer is correct or partly correct, the problem will shift, the tension or pain may lessen, you may feel relieved.
If the answer is wrong, the feeling of unease will not change. Try again. This whole process may have to be repeated many times over several days or weeks to come to the bottom of deep-seated emotional problems. For further reading see Focusing by E.T. Gendlin (Everest House).
Sleep or Dream Solutions
Before falling asleep, pray to be shown a solution to your problem overnight or tell your subconscious mind repeatedly in simple words that it will provide an answer to the problem at hand, either in a remembered dream, or as an insight during the following day. Visualize your problem in a simple scene before you drift to sleep. If you are not already in contact with your subconscious mind, this procedure may have to be repeated several times.
Sacrifice and Amends
Sometimes it may not be possible to get to the deep-seated cause of a personal problem. In these cases it is often helpful to make a sacrifice in order to regain the cooperation of our subconscious mind or 'lower self'. The sacrifice must be enough to hurt you to some extent, for example, by selling the best part of your stamp, coin or art collection and using the proceeds for a charitable purpose. Alternatively, give a free service - care for a stranger in need, anything that will satisfy the subconscious.
In addition, make amends with reference to past faulty mental, emotional and dietary habits. Promise improvements and definite actions to your lower as well as to your higher self. However, a broken promise will lead to further health problems. Therefore, be careful and persistent with your promises. In addition, it is important to not resent your sacrifice, but to do it in a cheerful mood.
MOVING WITH THE FLOW
With or without inner communication, we may gradually adopt an attitude towards the events of our daily lives which may be described as 'moving with the flow', referring to the flow of life. This means we 'feel' our way through life instead of battling on when the going gets tough. According to our spiritual philosophy, our higher self guides us in a certain direction. When we follow this direction, life will run more smoothly, events fall into place, we meet the people we need, we find information that helps us along and we obtain the necessary resources to continue on our way.
f we go too far in a wrong direction, however, things will become tough, we make mistakes, lose out, do not obtain what we want or need, and so forth. Therefore, when we adopt the basic attitude of moving with the flow and we run into difficulties, we realize that we may need to change direction. While we remain true to our spiritual goals and ideals, with the goals of daily life and especially in the way we intend to achieve them, we try to be very flexible. Rigidity in daily life easily leads to pain and disappointment.
We may compare our stream of life to a newly formed watercourse that seeks its way down a gentle mountain slope. Sometimes it winds its way steadily downhill, while at other times it encounters a barrier, a hollow or depression in the ground. Then it has to wait patiently for a while until the hollow is filled up. It may probe in various directions until finally, quite naturally and without a problem, it finds the overflow, the lowest point in the wall of resistance, and happily it continues on its downhill way.
This, then, shows us how we can follow our course of life in an easy-going, pleasurable way without undue stress or hardship. When we encounter a resistance, we probe and wait patiently until we find a natural opening. All we need is flexibility, patience and faith. Faith that we are being guided, that we meet the resistance for a purpose and that we will learn and grow by overcoming it or finding a way around it. Faith, that all will be well and that an interesting and pleasant future awaits us.
Ask for Help
If sometimes problems seem to mount and you feel pulled down by it all, relax and ask your Guidance for help. State your situation. Admit that you do not know what to do or that there is apparently nothing that you can do. If appropriate, acknowledge that you made a mistake and got yourself into trouble because of a thoughtless or selfish action. Finally, ask your Guidance to take over your problems and provide a solution that is fair to all concerned. Then, whenever you notice your mind straying towards a worrying thought, affirm silently that now your Guidance has taken over and is providing an equitable solution.
Sometimes you have to make a choice between several possibilities without a clear preference for any one of these. Like water when it meets a resistance in its flow, so you may probe in various directions, exploring the different possibilities with your mind while at the same time closely observing your feelings. Let us assume you have several options for your future course of life. All of them have some advantages and disadvantages and you do not know what to do. Even doing nothing or changing nothing may have undesirable consequences that need to be evaluated.
Start by vividly imagining that you follow one specific course of action and visualize or in other ways mentally explore the various possibilities arising from this option. At the same time, closely observe how you feel inside about it. Afterwards you explore the second choice and then a third choice in the same way. Usually one of these mind-plays will feel better than others and this is the one to adopt. Whenever problems seem to mount and you start to worry, become aware of your spiritual philosophy and ideals and ask yourself: "Does it really matter?" Remain centered and all your problems will soon melt away in the warmth of your radiating love and a deeply felt inner peace.