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Active

The concept of active meditation may seem a bit incongruous. However, many people's minds are so in the habit of being engaged with 'things' - either material or mental - that to be still and sit in silence is all but impossible; they are often just overwhelmed with thoughts, body energies, emotions, etc. Anything but nothing! And so, the idea is to provide something - tangible enough to stem the tide of unregulated associative thought or to be engaging enough to hold interest for a span of time. How long that attention span can be held will vary enormously and a group leader will need to be sensitive to this; what worked for ten minutes with that group may only work for five with this. Part of meditation is about developing contentment with little, but 'little' is very relative. Each of us has thoughts of an ideal state of being but can only begin from the actual - starting from here.
The aim of these suggestions is to get people in touch with their experience. In essence this is coming to an understanding of the mind - where all things are experienced. Two questions can run as an implicit thread through most of these activities - 'What?' and 'Why?' - with feelings as a regular port of call.

Using the breath as a meditation object is the most common technique. [see: LIFESTYLE - MEDITATION] One way this can be made more tangible is by the leader directing the group breath.
Counting: Close the eyes, listen closely to the breath, feel the vibration - at the nose, the throat, chest. Breathing in slowly through the nose to a count of five - hold for a count of five - slowly out. Repeat this a few times. Now, do that on your own until I ring the bell. Then do another round of led counting. It can be varied - ten in, five hold, eight out - to require a higher degree of concentration.
Sa Ha: You can imagine the in-breath makes the 'sa' (as in car) sound and the out-breath 'ha.' Try that for a few minutes on your own to get the feel. Now as a group breathe in together through the nose - make the air vibrate - saaaaaaahh. And breathing out together through the mouth softly but quite audibly - HAAAAAAAhh. If the breath is not too long or short this can be kept going for a dozen or more breaths quite comfortably.
In-Out: That's how we do it, yes? Good ho! Imagine breathing through the heart centre. On the in-breathe breathe in the air that is fresh, pure, cleansing, life giving, etc. - on the out-breath exhale the air that is stale, not required, used, unwanted, etc. Use associative words - in: life, purity, uplifting, love, new, alive, vital, vigorous, energy, health, spirit - out: letting go, freedom, relaxation, discharge, forgive, liberate. Simplify things by using just one or two words? - in: may I be happy and well; out: may I be free from suffering and pain - or: love / relaxation.

Place the hands on various parts of the body.
• With breath meditation it helps some people to feel the rise and fall of their abdomen or chest to get an inner sense of their breath. Feel one's own pulse - wrist, chest.
• Place both hands over the heart centre - doing the in-out breath above or just meditate with the hands here - or a metta meditation (see visualisation - energy)
• Hold the hands in anjali (palms joined) over the heart centre.
• Two hands over the face - ones' own or another (one person sits on a chair the other stands behind them (blindfolded?) and explores the face of the person sitting. Swap.)
• One finger pressing on one of the main energy centres - belly, heart, throat (several fingers), 'third eye', crown. Use the pressure to aid concentration at that point.

On the floor in a circle, arms around knees (foetal position) with feet at the centre of the circle. About ten is the maximum for a circle - make more than one. People are the seeds in a lotus pod at the bottom of a pond. They are immersed in the mud - feel the warmth of the sun as the season changes. The water moves, gets warmer. The seed opens (they unfurl and lay back on the floor). Tiny shoots are sent upward to the sun. Break the surface, leaves uncurl and rest peacefully on the water. Flower buds form, grow, open. A perfect blossom - dragonflies, bees, warm sun. The season changes, the flower wilts, petals fall away, drift, gradually decompose. The fibres slowly sink in the water and rest on the mud embracing the seeds that have also settled. They are nourishing the seed - which is waiting for the seasons change - waiting - still - silent -at peace.

One of my favourites.
The world is desolate - a few fringe cities on the edge of barren wasteland. There is a legend about a book of truth to be found in an oasis in the middle of the badlands. A group sets out - one by one they turn back, discouraged. You continue alone. Finally after many creative images and suggestive story telling you arrive at the oasis. The wise one greets you and confirms the existance of the book - but - a warning! many have fled screaming in madness having seen the book. Yes! you can do it. Led into a secret chamber in the rocks - a faint shaft of sunlight falls on the book. You are alone -trembling. You open the book -the pages appear empty! but - they are thin reflective mirrors - you look - and what you see! is yourself! every page reflects your history back to you -every detail - can you stand so much truth? All is revealed - you want to run - you stay. Coming back into the bright light of day. You join the others living there and - live happily ever after.
The end.