mirror image mountain in lake


In this guided meditation I’ve attempted to simplify the process of entering a dream-like body that exhibits the qualities of flexibility and openness. This meditative practice draws its inspiration from Tibetan Buddhist tantric practices and the work of Dr. Joe Loizzo. This Meditation is a transformative practice which gives the meditator a means to relieve the stress-reactive body-mind and give one a taste of a semi-transparent body-mind. In this scenario, the world transforms as well, and the intersection between body and world becomes less defined.

In some form or another within Tibetan Buddhist traditions, this entry into the dream body takes place during the deity or healing mentor practice, generally before meeting the mentor. This transformation is more or less elaborate depending on the tradition, teacher or practice. This dissolving of the conventional body and entry into the dream body and dream world allow for optimal benefit and connection with the deity/healing mentor and therefore the healing process. I believe the transformation process in and of itself is useful to allow the meditator to feel more generally calm and empowered. I’ve explored more fully the practice of healing mentor meditation and entry to the dream body in other articles referenced below.

I began the meditation with deep breathing. If you’d like a more challenging practice please review my “Deep Breathing Visualization for Profound Support” to use as a way to visualize the breathing process in this exercise. I then used a body scan based on the BodySensing work of Dr. Richard Miller to thoroughly ground the meditator before dissolving the ordinary body and the world. The grounding body scan bolsters the transformation into the dream body helping the meditator make sense of the interaction between body and world or space.

This body scan lays the groundwork for a traditionally inspired Tibetan transformation of the body’s material qualities (flesh and bones) into a permeable state. This grounding provides an opportunity for the meditator to settle the nervous system. The ordinary appearance of the World transforms as well, and the meditator moves through the stages of light from day to night and into dawn. The meditator is then guided to reconstitute the ordinary body and the world and to re-emerge in the waking world. The meditation includes several pauses, but it may be useful to hit pause at points in the meditation that you’d like to explore more.

If at any point during the meditation you feel like you cannot continue stop, take some deep breaths, feel your body on the ground and reorient to the space around you.

Articles of Interest:
Role Modeling Imagery Practice
The Human Shaped Bubble
The Book of Living
Deep Breathing Visualization for Profound Support

relaxed cat


Direct Audio Download>>

As I am about to begin another year of study in the Nalanda Institute’s Contemplative Psychotherapy program, I will be diving into the world of Mindfulness-Based Psychotherapy and Buddhist Psychology, leaving briefly the compassion (Mahayana) and open embodied (Tantrayana or Vajrayana) approaches of the previous year.  I am suspecting that one doesn’t fully leave these behind but rather brings these views along for the ride.  In any case, I thought I’d revisit some mindfulness practices that have been important in my psychological and meditational development.

Above the text portion of this page, you will find a Soundcloud audio player with a meditation track entitled “BodySensing: Full Body Relaxation”.  This particular meditation borrows from training material that I received during an iRest training with Dr. Richard Miller.  It is a full body relaxation meditation that has it’s roots in Western science’s progressive muscle and autogenic relaxation techniques and the energetic chakra systems found in various Yoga traditions.  Miller’s version doesn’t tense or relax the muscles like Dr. Edmund Jacobsen’s approach, nor does it impose relaxation state qualities upon the body like Johannes Schultz and Wolfgang Luthe’s Autogenics.  Miller’s strategy rotates the attention around areas of the body according to a motor and sensory cortex map and requests the meditator to bring that portion of the body into awareness.  He adds to this body scan movement through the Chakra system or the subtle body energy system.  He believes this system of very subtle energies points to our “True Nature”.   As Miller would say, “Usually our listening is oriented toward objects.  We rarely stop to consider the deep energies that animate these objects.”  This idea of true nature fits very nicely with the Tibetan Buddhist notion of the limitless expanse of being and with Dr. Joe Loizzo’s human-shaped bubble imagery.  Our “true nature” is far more than our identification with a physical body.  It is the boundless interplay between the body and space and space and the body.  Miller’s approach allows one to be open to whatever the experience is rather than imposing notions of relaxation.  That said, I subtitled this meditation, “Full Body Relaxation” because it is ultimately calming and healing.  This body sensing practice is a mindfulness of body practice that may free us to experience deeper levels of meditative absorption.  This practice invites us to meet the experience just as it is, without avoiding or attaching.  As time allows, I will provide some more iRest guided meditations on my site.

Shinzen Young also does some interesting guided meditations using sensations in the body that allow one to follow natural patterns as they arise.  He utilizes the labeling of sensations as global and or local and pinpoints whether the sensation is growing or fading.

Resources and texts of interest:

The iRest Program for Healing PTSD: A Proven-Effective Approach to Using Yoga Nidra Meditation and Deep Relaxation Techniques to Overcome Trauma – Dr. Richard Miller – This is a more recent written work. The quote above is from an iRest Level One Training Manual.

Break Through Difficult Emotions – Shinzen Young

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