When you want to create a meditation or self hypnosis, what are all the important elements you need in your meditation?
Firstly, the state of mind you want for that meditation, by creating a relaxing induction, perhaps through using some form of progressive relaxation laying down the foundations for your meditation. The next important factor is to ensure the environment you create for your meditation feels right to you. It may be a lovely meditation climbing up a mountain, but if you happen to be phobic of heights you not going to respond or resonate with points you want to put across. When creating your internal reality, just think about how we receive information through our senses. Therefore we need to stimulate as many senses as possible in order to make the meditation an alternate reality.
Lets begin. To identify a place or situation that will bring about the feelings we are looking for, the easiest way to do that is to cast your mind back over all your experiences and single out a time or place that you experienced those emotions. You may have enjoyed a halter-skelter ride and it probably gave you an adrenaline rush, but it is probably not a place of peace to work from, unless you are creating a very sophisticated multilevel meditation. For most people something in nature is a good place to start, perhaps a beach, garden, fields or by stream. These can all be non contentious venues, to site your meditation. The next thing to consider, having chosen your venue how can you increase those feelings of safety and security. Hear are some examples, have a wall running around your garden, the wall creates a boundary making the garden feel safer, or the beach can be enclosed within a bay, this again creates your safe boundary; get the idea?
Now you need to add some colour to your palate, but not too much, as you want to give enough leeway for your unconscious to fill in some gaps. “ It might be a formal garden with paths set out in the grid with beautifully kept beds between the paths and hedgerows shaped and pruned, or it might be an natural garden with wildflowers trees and bushes”. So what you’re doing is giving choices. If it’s for yourself, then it is a choice that you don’t need, because you know what you like, but if you’re not sure who will be listening to your meditation then your allow the listener to choose
Now to breath life into your inner world, bring in as many senses as possible, because after all, in our day-to-day life we receive information through, sound, touch, smell and of course taste. Let’s go through these one at a time starting with sound, You might add in. “And you can hear the birds singing there chorus in the background; Can hear the lapping water on the seashore; the sound of the trees rustling in the breeze”. Now let’s look at touch. “You can feel slight breeze on your face; feel the warm sand beneath your feet; as you bend down the grass feels like velvet beneath your hand”. The next sense of smell. “You can smell the salty scent coming from the sea; there is wonderful smell of pine emanating from the trees”. Taste is probably the hardest sense to bring into any meditation because so often we are not necessarily eating anything, but let’s have a go. “As you kneel down by the water’s edge you could almost taste how fresh and cool the water is”.
You now have a beginning and a middle but you need to connect to them something like “ you find yourself walking along a path, the path leads you to…..”
Ok you have got them to their safe place, this where the real work starts. What are you going to do in this space you have created? In other words, what is the point of the exercise? They’re now relaxed and receptive, as a first step you might try some ego strengthening, perhaps a few affirmations. A word of caution, don’t try to do too much in one bite. It’s always better to reinforce just a few easy concepts at a time, you can always go back and add more.
Of course, it’s important that however you’ve gone to your beach, garden or mountain top, that you retrace the steps on your way back. Remembering the place that you’ve created is only there as background; like setting the stage in a theater for the actors and actresses to tell their story.