In this short course we will look at how intention can enhance your meditation, cover important tips for preparing for meditation and then, through five simple steps, we will teach you the meditation technique of Soul Transcendence.
The course should take approximately 30-40 minutes to complete, including the meditation which is a 20min guided meditation of the technique.
The lessons in this course are:
- Using Intention and the Highest Good
- Preparing for Meditation
- The Meditation Technique for Soul Transcendence
- Meditation Practice
Lesson 1: Using Intention & The Highest Good
A good thing to establish inside yourself before you begin anything in life, including meditation, is your intention.
Intention can be defined as a direction, and at the same time, something you can step into right here and now.
The Highest Good
Something that works very well with intentions, is the principle of the highest good.
Sometimes what we think we want may not be what is actually the best for us or everyone else involved, so it’s wise to always add the caveat “for the highest good of all concerned.”
Whenever we have an intention, a goal, a want or a request it’s a good idea to underwrite it with an “insurance policy.” The insurance policy we suggest is prefacing or following your intention with the words: “for the highest good of all concerned”.
By asking or setting an intention for something in the name of the highest good, no matter what happens, what comes to you will be just right, and the timing will be perfect.
If we ask for something and it comes to pass, we know it’s for the highest good of all concerned. If we ask for something and it doesn’t come to pass, we know we got an answer – the answer was “no”. Or, at least, “not just yet.”
Intention and Meditation
Having a clear intention when you meditate can help you stay focused and can also engage the more spiritual and often unconscious aspects of your self to assist you.
Your intention before meditating could be to relax, to keep a strong and clear focus, to open your heart. It could be to simply be open to experience what is present. Or it could be to experience God consciousness. These are just examples and you can experiment with what is true and important for you.
Lesson 2: Preparing For Meditation
By taking the following steps you can put yourself in the best position to have a focused and uplifting meditation experience.
1. Prepare Your Environment
As you move into meditation, create an environment that will enhance your meditation. It is nice to sit in a room that is comfortable, neither too hot nor too cold if you can arrange this.
You will need a time and space where you will not be disturbed. You might hang a “please do not disturb” sign on your door – this way people can cooperate with you. Turn your phone off.
2. Take Care of Your Body
If you’re thirsty, drink some water. If your stomach is growling, get a little something to eat. Go to the bathroom if you feel you need to. Have a blanket available if you need one. If you have a tendency to get thirsty, put some water in a glass nearby.
In other words, anticipate any possible physical distractions to your meditation and take care of them before you start.
3. Sit in a Comfortable Position
Sit upright if possible. Find a comfortable chair – but not too comfortable that you fall asleep – lying down may trigger your body to fall asleep. Wear comfortable clothing that won’t make you fidget. One of the best positions for doing meditation is where you will not go to sleep and where you can be very free from any kind of physical irritation.
4. Exercise a Little and Relax
Before you sit down, take a few minutes to stretch and breathe deeply. This can help release tension from the body, mind and emotions. Then sit quietly for a few minutes and let your body relax. As you relax, notice energy flowing freely through your body.
5. Handle Distractions
Make it a point to let nothing that happens in the physical environment disturb you. You can do this by simply telling yourself that any noise you hear will help you relax more deeply and lift higher in your consciousness. If somebody honks a car horn, be aware that it happened, but not be disturbed by it. If the phone rings in the apartment next door, identify it as their phone and know that there is nothing you have to do about it. Use these things to lift you higher into your meditation. Use everything that happens as a tool for your own evolvement.
Lesson 3: The Meditation Technique for
The meditation technique we teach is an ancient technique that has a high spiritual focus and purpose and comes from a very long tradition of spiritual teachings.
The technique is called Spiritual Exercises (SEs for short). It was given this name because it is a process of exercising the spiritual part of us and strengthening our attunement to it.
The Purpose of Spiritual Exercises
Spiritual exercises have the purpose of lifting you into higher, more subtle, refined states of awareness and perception until you break through the illusions of this world into the consciousness of the Soul.
5 Steps for Spiritual Exercises
Use these five steps to guide you in the meditation practice of spiritual exercises. They are, however, only guidelines. So you can experiment with how you do spiritual exercises, using what works for you at a particular time and not getting attached to a certain form. The focus is on doing your spiritual exercises with as much loving and devotion as you can.
After step five we provide you with a guided meditation that introduces you to the meditation technique so you can have a first hand experience.
Step 1: Call In The Light
With all meditation techniques, it is always best to combine the technique with the positive power of the Light. The Light is the purest energy there is from the highest source, and it is something that you can work with and use.
Before you start your spiritual exercises, we recommend that you call in the Light for the highest good, and ask for protection and guidance during your meditation.
Calling in the Light is an invocation and an intention that you be aligned with and protected by this energy and that everything that takes place, or is brought forward, is for your highest good.
When you call in the light you can use words that feel comfortable for you and that ring true for you. Ultimately it doesn’t really matter what words are used; it is the intention that is important.
Here is an example of words that you could use to call in the light:
“I ask for the Light to completely fill, clear, surround and protect me, that any negativity that may be released be cleared and dispersed into the Light, and all that takes place during my meditation only be for the highest good of all concerned.”
When you ask for this in purity, sincerity and love, you are protected and your meditation will be a positive one for your upliftment and spiritual progression.
Step 2: Focus On The Third Eye
During spiritual exercises focus your attention in the third eye, the area near the centre of the head directly back from your forehead.
With spiritual exercises the focus is not on the lower chakras but on the top two chakras, specifically, the top part of the third eye and the crown chakra.
We bring our consciousness up to what we call the spiritual eye, the third eye, the tisra til. That’s usually where the Soul will reside in the physical body: between the eyes, about two inches straight back.
So when you are working to overcome these lower levels, you will want to gather your attention up into the third eye, the tenth door.
Step 3: Chant The HU Mantra
A mantra is a specific sound or tone which, when spoken or chanted, can invoke a spiritual essence. A mantra can be said out loud or inwardly.
During this meditation you will chant the HU mantra (pronounced hue or H-U) which is a sacred name of God. It’s preferable to do this inwardly (silently).
Mantras, or tones, are sounds that originate from various dimensions and planes of being. When chanted, these tones lift you to the level from which they came. The HU tone originates from above the Soul realm. So when chanted, the HU invokes the essence of perfect purity and can lift you into Soul consciousness.
The “HU” is Sanskrit and is an ancient name of the Supreme God. It may be chanted several ways. One way is to pronounce the “HU” as one syllable (pronounced “hue”) and chant it (preferably inwardly) as you breathe out.
Another way to do this is to separate it into its letters “H” and “U”, chanting a long “H…”and then shifting to “U…” If you are chanting out loud, take a deep breath and, as you breathe out, chant “H…” “U…” If you are chanting silently, you might intone the “H…”as you breathe in, and the “U…” as you breathe out.
Audio (2:13): John-Roger
Step 4: Listen Within
After you have chanted for a period of time, stop and listen within. You are listening for the Sound Current, which is very subtle.
You may hear the Sound Current the first time you do this, or it may take years of practice. It is a very individual matter. Also, if you find your mind wandering and you lose the focus of listening, you can focus the mind by chanting again.
What is the Sound Current?
The Sound Current is the audible energy that flows from God through all realms. It is the spiritual energy on which a person returns to the heart of God. It has been referred to by different names in numerous spiritual practices throughout history. The Sound Current is the basis of all life and is often called “the Word” in the Bible.
How do you Hear the Sound?
You hear it in the right ear or in the center. Sometimes a good way to practice is to close your ears (you could use earplugs) so that you cannot be distracted by outer sounds.
The best way is to draw your attention to one place so that you focus into the intention; then let the intention listen to the sound. The intention will listen, and it will hear.
Usually you will hear it above the third eye area. If you hear it in the left ear it is often a negative or deceptive influence. And if you hear it in the right ear or in the center, then you’re listening to the positive side of the sound. Once you catch the Sound you don’t chase after it because your mind will scatter it and then you won’t know what you are listening to.
Video (3:58): The Third Eye & the Sound Current – John-Roger
Step 5: Chanting & Listening
Spiritual exercises typically consist of equal amounts of time alternating between chanting and listening.
How long you spend doing spiritual exercises is up to you. You may start by doing spiritual exercises for 20 minutes. In this case you could start by chanting for 5 minutes then move to listening, and after about 5 minutes you can either continue to listen and look inside or return to chanting again. After you chant for five minutes then switch back to listening for 5 minutes. And that would complete your 20 minute session of spiritual exercises.
The times are approximate, of course, the idea is to spend time in spiritual exercises both chanting and listening.
Through daily practice, you can gradually build on this time period. For longer periods of spiritual exercises, you can expand the time for chanting and listening to fifteen minutes each. For example, in an hour session of spiritual exercises, you can chant for fifteen minutes, listen for fifteen minutes, chant for fifteen minutes and then listen for fifteen minutes again.
Lesson 4: Guided Meditation
for Spiritual Exercises
The meditation technique of spiritual exercises is typically done internally as part of your own inner practice without a guided meditation, however guided meditations can be a great starting point and support so we have this as an option for you in your exploration of spiritual exercises.
This guided meditation simply holds the structure of the technique. It begins with a brief excerpt on chanting and listening then the rest of the meditation is silence interspersed with gentle timely reminders to guide you on when to chant and when to listen. During the periods of chanting you can inwardly chant the tone HU (pronounced “hue”). The meditation ends with a very short excerpt.
Below is a summary of the 5 steps of the technique if you want to refresh yourself before you begin.
A Summary of the 5 Steps for Spiritual Exercises:
- Call in the Light for the highest good, and ask for protection and guidance during your spiritual exercises.
- Focus your attention into the third eye. The area near the center of the head directly back from your forehead. It is in this place that the Soul has its seat and the Soul energy gathers.
- Chant the HU (pronounced H-U or hue) which is a sacred name of God. It’s preferable to do this inwardly (silently).
- Listen within. After you have chanted for a period of time, stop and listen within. You are listening for the Sound Current, which is very subtle.
- Chanting and listening. Spiritual exercises typically consist of equal amounts of time alternating between chanting and listening.
Guided Meditation for Spiritual Exercises (23:32)
So before you begin the guided meditation get comfortable, close your eyes, take a moment to breathe and relax, call in the light, and then press play to begin the guided meditation.