The Beginner's Mind Meditation (Clear Your Canvas)
"By meditation upon light and upon radiance,
knowledge of the spirit can be reached
and peace can be achieved."
Change into loose, comfy clothing so that your sitting is not restricted in any way
Find a quiet place where you will not be disturbed
Sit comfy on the ground, with your legs outstretched or crossed
Close your eyes and concentrate on relaxing each part of your body
Begin at the tips of your toes and envision the blood flowing throughout your body to the top of your head, the Crown Chakra (Sanskrit) or your Ori (Yoruba).
Once you are focused on your blood flow, tune in to your breathing pattern.
Breathe in through your nose (if possible) and out through your mouth, making an "Ohhh"or "Ahhh"sound as you exhale.
Once your breathing is regulated, channel your attention towards your thoughts and feelings. Let them roam free for a while in your mind, 1 to 2 minutes.
Next, capture your thoughts and move them to the outer space of your mind. This is called "Clear Your Canvas" meditation.
Expeditiously push all thoughts that race for the center of your mind to the outer edges, far left/far right,etc.
Try to focus on your clear canvas, that is, the pure space in the center of your mind, entertaining no thoughts that try to invade that space.
Keeping calm and still, continue this exercise for 2 to 5 minutes.
Once you reach your calm space, think of something positive you need manifested in your life, one word. Put that word in the center of your mind and think on it. Feel the positive energy emanate from the word into your being. Claim it. Draw it to yourself. Manifest it in your mind. Sit in this manifestation center for 2 to 5 minutes, or as long as your attention span will allow.
When you are done, give thanks to God, the Universe and the Ancestors and close out/seal your prayers with "Amen," "So shall it be," "Ase," or the equivalent.