Dream Meditation Cheat Sheet: Meditations & Qualities

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2 Dream Meditation Cheat Sheet: Meditations & Use Cheat Sheet below to find suitable Meditation styles for personality, life situation and qualities. Meditation Style #1 Meditation Style #2 Infinite Silence head tilted upwards. Awareness focused in between eyebrows and on the breath Watching breath move in through the nose and out through the nose repeatedly with an intention on moving deeper into the simplicity of the breath. Releasing from breath or any concentration and sinking into fully deattached awareness. No focus on any point. Pure witnessing and observing ** If above becomes difficult to concentrate, one can focus on counting down from 100 after each exhale** New to meditation After stressful event Starting meditation session Grounding Simple Brings you back to Now Body Scan head tilted upwards. Awareness focused in between eyebrows and on the breath Watching breath move in through the nose and out through the nose repeatedly with an intention on moving deeper into the simplicity of the breath. Releasing from breath and beginning to move awareness throughout body. Starting at base of feet and slowing moving up through body. Release any tension or discomfort. Physical pain Tension / Clenching release After training session Increase mind-body connection Triggers deep relaxation (+enhances sleep) Releases muscle contractions and lactic acid

3 Meditation Style #3 Meditation Style #4 Meditation Style #5 Meditation Style #6 Toning & Silence Same as Infinite Silence. Using vibrations made with voice to aid in a concentrative tool in a rhythmic or random pattern as desired. Before presentation / interview After a lot of external stimuli Before / during creative project Opens self-expression, ability to speak Brings awareness inwards Improves hearing Breath Count head tilted upwards. Awareness focused in between eyebrows and on the breath Watching breath move in through the nose and out through the nose repeatedly with an intention on moving deeper into the simplicity of the breath. Beginning to count each inhale. When loss of concentration occurs, restarting the count at 0. Deepening of meditation practice Before work to be focused If the mind was busy today Breath Control head tilted upwards. Awareness focused in between eyebrows and on the breath Watching breath move in through the nose and out through the nose repeatedly with an intention on moving deeper into the simplicity of the breath. Beginning to control each inhale and exhale making them equal. Go at desired pace Before martial arts / sports Before playing music After difficult event Balances calmness and drive Balances creativity and logic Promotes integration of difficult experience Concentration on Object head tilted slightly upwards.

4 Meditation Style #7 Meditation Style #8 Option 1: With Eyes open, using a physical object as a means of concentration. Focusing awareness softly on object and allowing awareness to fully sink into object. If awareness or distractions present themselves calmly return focus back to object and repeat as desired. Option 2: With Eye s closed, picking a visualization tool or an intention / idea to focus thoughts / awareness on. Focusing awareness in on intention and idea s During lunch or work break Before martial arts / sports Manifesting a project / goal Can be done incognito Improves concentration Increase awareness of goal with symbol Concentration on Space head tilted slightly upwards. OR In whichever environment or space you are in ( real time, active living) one can use ability of concentration to tune themselves to new environment or space. Bringing awareness fully into environment and experiencing all that can be perceived and sensed through awareness. Sinking into silent concentration and awareness of space Before a brainstorming session Before social interactions Before class / reading / learning New perspectives and ideas Activation of neural network Improved learning ability Visionary / Dreaming head tilted slightly upwards. With Eye s closed beginning to focus on breathing, and awareness of sensations of thoughts in which arise. Setting intention on visualization and focus for use of imagination. If using the example of visualizing shapes and colors ( great beginning exercise) one would begin with a specific shape and/or color and look to hold this vision in awareness for as long as possible, repeating numerous times to perform mental repetitions. As one becomes proficient in the visualization of basic shapes and colors one can create specific environments or situations within imagination and repeat the process of holding in awareness. Manifesting a project / goal

5 Meditation Style #8 Meditation Style #8 Before creative project / art Before strategic planning Focuses awareness to accomplish goal Fully explore thought experiment / plan Setting new habits, patterns and changes Subconscious Programming Best time to be done before bed. Prepare for bed, put away things properly, journal current day. (purpose to allow for a settled mind before this exercise and night sleep) Lie down in bed with arms by sides, palms facing up. Head rested on a flat pillow, or directly on bed surface. Bring a main focus and intention for the subconscious programming exercise. Refer to Affirmations list. Close eyes, awareness focused in between eyebrows and on flow of breath for 2 minutes, or until clarity and silence seeps into mind. Allow for body to full relax and feel as if becoming one with the bed surface. Allow for awareness to sink deeper and deeper into body, almost as if there are multiple layers. Bringing awareness to focus on main affirmations and programming which was decided upon before exercise. Allow for affirmation to repeat in mind repetitively at a slower pace. Sink into the feeling in which this affirmation represents and allow entire body and energy seep into this awareness. Repeat as desired until feeling can be kept indefinitely Experiencing blockages or reoccurring obstacles Looking to manifest or create something in your life Experiencing difficulties in relationships Looking to fully sink into a life lesson Ability to cure, re-program and heal negative thought patterns or belief structures. Release from repetitive detrimental cycles repeating in ones life. Become aware of blind spots existing within the subconscious Stream of Consciousness Journaling Sit with a pen and paper in a comfortable and quiet environment. Allow for no distractions. Briefly close your eyes and put your attention on your breath with the intention of clearing for unnecessary thoughts or stressors and allowing recent realizations or reflections to come fourth. Precede to write on your paper all that comes to mind in a stream of consciousness without stopping for 5 minutes. This can be anything, allow for no limitations. From here read through your written material and make points or highlight the points in which stand out to you. Repeat exercise if necessary With gathered focus points allow yourself to briefly analyze them through writing and contemplation in their affects on the various aspects of your life. What areas of your life are these areas related with? What

6 action steps are you taking to understand them more deeply? How do they affect you positively or negatively. Each case will be different as these thoughts can relate with everything but generally one will tend to see a common theme relating to the points in which were highlighted and focused. Meditation Style #9 Meditation Style #10 Looking to create life into an ongoing story Looking to find patterns and repeating scenarios in life. Unloading and tracking thoughts for day Ability to more depth contemplate epiphanies, realizations and situations which happened through day Energy Flow / Movement Using a form of movement based physical practice ( yoga, qi gong, martial arts, dance, movement) Slowly guide yourself into the practice and into the movement session. Building up the pace only in conjunction with the pace and level of ability to keep awareness of flow of energy though the body and awareness of various physical body functions. Hyper-active mind Limitations prevent sitting still After waking up Actions and movements to focus mind Teaches to use meditation in real life Increase mind-body connection Relaxation / Shavasana Lying down on back, palms on side of body facing upwards. Focusing in on breath, bodily sensations and any thoughts which arise. Sink Deeper within body allowing awareness to move through the depth and levels of body awareness. Allowing sensations of physical body to connect and sink into floor as awareness deepens. New to meditation After exercise Afternoon / late day to recharge Simple Triggers deep relaxation (+enhances sleep) Releases muscle contractions and lactic acid

7 Use Meditation Schedule below in conjunction with DREAM Meditation Cheat Sheet to schedule out specific meditations each day and frequency of specific Meditations. Schedule for first 2 weeks. Recommendation: Pick a 5 minutes meditation for either morning or evening and practice it every day. Journal every other day in the same time as your meditation or a different time. Meditation should be the easiest. Morning Mid Day Sunday Monday Tuesday Wednesday Thursday Friday Saturday Evening Journaling Journaling Journaling Schedule starting for week 3 and after. Recommendation: Continue with 5 minutes meditation from first 2 weeks and add a 5 minute meditation alternating each day. Journal every other day in the same time as your meditation or a different time. Additional meditation should be perceived as slightly harder. Morning Mid Day Sunday Monday Tuesday Wednesday Thursday Friday Saturday Evening ULTIMATE Silence + Journaling Subconscious Programming ULTIMATE Silence + Journaling Subconscious Programming ULTIMATE Silence + Journaling Subconscious Programming Subconscious Programming

8 Schedule for first 2 weeks. Recommendation: Pick a 5 minutes meditation for either morning or evening and practice it every day. Journal every other day in the same time as your meditation or a different time. Meditation should be the easiest. Morning Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mid Day Evening Schedule starting for week 3 and after. Recommendation: Continue with 5 minutes meditation from first 2 weeks and add a 5 minute meditation alternating each day. Journal every other day in the same time as your meditation or a different time. Additional meditation should be perceived as slightly harder. Morning Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mid Day Evening