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.
To meditate is to experience the limitless ability of the mind when it is no longer dominated by our never-ending thoughts, desires, anxieties, fears & wonders. Like the beautiful clear blue sky hidden behind the clouds, if our minds are always clouded by thoughts and things, we never get to truly experience this limitless ability that's so divinely available to us. A clear and peaceful mind is what allows us to see through to and even beyond the bottom of the pool. It is here in this dim lit place where we are formally introduced to our "lower" selves; that part of our being that likes to drag us to the bottom instead of helping us remain afloat. Oh yes! The "Alter-Intro," as I call it, in which we find ourselves wrestling with that part of our psyche that likes to trip us up at times and causes one to question his/her own ability to make sound decisions in certain situations...not ALL... just certain ones. So much to be learned, retained and discarded out of our lives in this space. So much to sift through and ponder and comprehend, and comprehension is key. But at the center of everything...where day meets the night...nestled deep within the corridors of the mind rests tranquility. It is ever-abundant if only we could make it there...to that place beyond the mountain of the 3 blind witches, beyond Medusa's deadly gaze...beyond, even, the wrestle with the devil at the mountain top. Yes,somewhere over the rainbow we find peace. Along the journey, however, some of us must grow gills & tails...some of us wings...others a second layer of skin in order to survive the elements. Whatever the case, SURVIVE. Do what you must do in this life to attain and maintain your peace, beloved. And when you find it, sit with it awhile...take hold of it and bring it back up to the surface with you. Enjoy.