In my last post I described the everyday benefits of balancing the active and passive aspects of your lifestyle, and with this guided meditation you will be able to balance yin and yang in your body and mind. This meditation helps to bring awareness to the yin and yang aspects of the breath. The inhale is yang: expansive, light, and full. The exhale is yin: sinking, dense and contracted. This recording goes through the contrast and then combines the two energies in the heat, with yin energy rising from the navel, and yang energy sinking down from the third eye center. This combination creates a healing elixir within you, seeking balance and coherence within your physiology. It increases communication between your nervous system, blood, organs and other aspects of your body to facilitate the healing process. This also helps with balancing emotions, reducing excesses and increasing awareness of how you truly feel. This guided meditation is perfect to use if you have trouble falling asleep. In the beginning and end I encourage you to sink and relax into the surface that you’re laying on. Encouraging peace of mind, stillness, and silence as you drift into a sleeping state. Enjoy this balancing guided meditation, and look for a yin/yang Qi gong video to be released in the next couple weeks. Transcript: This guided meditation will help you to tap into vitality, healing and peace of mind by combining yin and yang energy within yourself. It will end in a calm and relaxing way, so if you need to be awake and aware after this meditation, you may want to set an alarm for 30 minutes to make sure you get up after the session has ended. Find a relaxed position, laying on your back on a bed or floor. You can place a pillow under your knees if you have any discomfort in your lower back. As your body settles into this relaxed position, adjusting as necessary, your mind begins to slow down. Scan your body from head to toe, noticing where you feel energized and flowing, and areas where you may feel discomfort and stagnation. As you scan your body, notice how heavy you feel. Feel the power of gravity pulling you down, deeper and deeper into the cushion. On the every breath out feel the abdomen sink deeper, allowing more space for the inhale to fill your belly, mid drift, chest, and lungs. A full yogic breath, giving your body all the relaxing benefits of deep breathing. As the breath deepens, the exhale continues to help you sink lower and lower, down into the earth. A sense of peace, silence and returning home is present within you. On your next inhale, notice the contrast of growing, expanding, filling yourself with light, love and sun energy on every breathe in. The breath out slows you down, sinking into silence and peace. The breathe in you are floating on a cloud, the sunrise light shining through you, expanding and overfilling you. The sun sets on the breath out, your body caressed by a half-moon that floats you down to the earth. Continue this practice, of floating and sinking, expanding and contracting. This is yin yang awareness through the breath. The boundless energy of yang; expansive, universal, light and vast. Contrasted with the dense energy of yin, still, peaceful, quiet, and settling. With your next breath in allow the yin energy to rise from your lower abdomen, and exhale the yang energy to sink from your 3rd eye and crown, combining in your heart center. The moon rises as the sun sets, spiraling in your heart. A full yogic breath, from your lower abdomen, up above your chest to your lungs. Allowing the yin and yang to create a white and black spiral in your chest. Breathe in and Concentrate in your heart, and with the breath out let the energy expand beyond your body, filling your entire consciousness with this healing elixir of yin and yang. Continue this visualization, cultivating and overflowing with this healing energy. The combination of the yin and yang is like home away from home, peace with power, silence with action, expansive and grounded, lighthearted and determined, playful yet disciplined. Release the visualization and allow your attention to come back to the body and breath. Scan your body once again, from heat to toe, feeling the deep peace you’ve cultivated within yourself. If you wish, you can allow your mind to wander, finding a deep, restful sleep. Slowing down, and sinking deeper and deeper into the earth. At peace and at one with the universe.
By blaming other people or situations for your unhappiness, you are stopping yourself from being able to constructively and consciously deal with an issue from within yourself. Similar situations will keep arising until you end the cycle by becoming aware of the true source of your discomfort.
What is your subconscious trying to tell you? What inside of you is causing you to react? What fear does this represent in you?
An example I had a couple weeks ago was when I was director for my lucid dreaming television show for my class at San Jose State. The show didn’t come out exactly as I had planned, and I was frustrated. Afterwards I vented to my boyfriend about how the students in my class are lazy, the teacher sucks, and I’m sick of San Jose State. Then my boyfriend asked me why I’m really upset, and asked how I think I performed as a director for the show. I discovered that I was disappointed in my self and I blamed SJSU and the students when really I felt bad because I didn’t think I did the best I could do. When I looked within at the Undefended Love workshop I found that I have a fear of not being good enough, and that I strive to be perfect in what I do, especially when it comes to my video productions. When my television show didn’t come out as perfect as I hoped it would be, I subconsciously saw that as confirming my fear that I’m not good enough. My personality/ego reacted to that by thinking that the other students or teachers were at fault. This reaction was actually a fear I have about myself that my personality is trying to compensate for by judging others. It may even be true that my classmates weren’t as competent as they could have been, but my strong emotional reaction to the situation wasn’t caused by them.
To help discover your reaction patterns you can practice the following technique in a journal for every time you have a strong emotional reaction.
What happened // What I thought // What I felt // What I did.
Writing in the present tense, try to re-experience the emotional reaction again. Recognize what happened that brought up the strong feelings and look at what you were thinking/judging about yourself and others. Then try to feel how you felt at that moment. What emotions were present, did you feel any tightness or contraction in your body? Then look at what you did after the experience to cope with it. Did you escape by watching a movie, eating ice cream, or maybe the more healthy approach of going to the gym to burn off your emotional energies? After you do this practice for a few weeks you’ll be able to find your emotional reactivity patterns and will have greater insight into yourself.
Once you discover the fundamental fear that keeps arising, try to acknowledge the fear, and feel it completely. Your mind will want to distract you, or to blame other people, but just recognize that you have this fear, create space for it, and try to accept it. After you accept the fear you might feel like you’re in a place of total emptiness inside. Just a few moments after that you will sense a deep sense of relief, and you’ll feel like a weight has been lifted from you.
(Preparation, waking up in the dream, controlling the dream, practical applications)
What is lucid dreaming?
In a normal dream, the dreamer is unaware of his situation, and usually experiences strong obligations like having to take a final, but not being able to find the right classroom, or running away from a dark figure on a shadowy street. Basically, they think they are in waking life reality, when they are actually in their bed sleeping. In a lucid dream you are aware that you are experiencing a dream, and can then control all aspects of the dream. You can fly, confront nightmares, or do whatever you can imagine possible.
How can one prepare to have a lucid dream?
First you have to remember your dreams. You may have already had a lucid dream, but you forgot about it after waking up. Everyone dreams, just not everyone remembers them. Some things you can do to start remembering is to have a notebook and pen right next to your bed that is used only for writing down dreams. Then, when you go to sleep, tell yourself that you will remember your dreams, and the first thing you do after waking up will be to ask yourself what you were just experiencing. At first you may only find that you only know the setting, or a character that was there, or some vague thoughts. Write down as much as you can, even if it’s only a few words. After you do this for a couple weeks you will notice that you’ll be able to write multiple pages a night filled with your dreams.
Once you’ve written your dreams you can start looking for strange occurrences in them. Read your dream journal and write down anything that wouldn’t be possible in your everyday waking life. An example would be strange context, like having a job interview in a bathroom. Then you can test yourself to see if you’re dreaming any time you are in a bathroom, and hopefully the next time you have a strange bathroom dream, you will become lucid.
How can you test to see if you’re dreaming?
Looking for absurdities, but they can often be rationalized by the dreaming mind. One good way to test your reality is to read a word, look away, and read it again. In a dream, the seemingly physical letters are unstable, and will change by either turning upside down, scrambling, or turning into Egyptian Hieroglyphics. You can use numbers, like a digital clock, and it will cause the same result. If you do this test while you’re awake, and turn it into a habit, eventually you will do it in a dream and become lucid.
Commercial: Dream Awake Lucid Dreaming kit
Do you stay up at night, afraid to sleep because of scary recurring nightmares? Would you rather experience your dream state confident, excited and able to do whatever you wanted?
With Dream-Awake you can become aware and lucid whenever you’re dreaming. Our Stanford Scientists invented patented REM eye movement detecting goggles that you wear while you’re asleep. What happens is during the first four stages of sleep, you are not dreaming. It is in REM sleep, or “Rapid Eye Movement” sleep where you perceive dreams. What our patented technology does, is it sends out a pattern of flashing lights when the goggles detect the subtle eye movements of REM sleep. All you have to do is condition yourself to ask yourself if you’re dreaming whenever you see flashing lights. These lights may occur as police lights, an incoming train, or lightning flashes. Once you become lucid you will be able to fight off whatever monsters are threatening you and will have a pleasant, fun nights rest.
If you find yourself waking up, and taking the goggles off after they have started flashing, be aware that you may have just experienced a false awakening, and that you could still be dreaming. Always check your state.
[Cut back to show]
What can you expect once you are Lucid in a Dream?
First of all, you should remain calm. If you become too excited you can cause yourself to wake up out of the dream. You may also only be lucid for a short while, before some other character or event causes you to forget and you lose awareness. This can be prevented by telling yourself “you’re dreaming” once you become lucid, or doing things that are impossible like flying. After a while the dream fades. At first your sense of sight will start to fade and it will feel like you are blind. When this happens, you can prolong the dream by spinning as fast as you can when you start to see that the dream is fading, and the dream will either come back in full vibrant color, or you will experience a false awakening. A false awakening is when you dream that you wake up in a bed, but you are still dreaming. These experiences can be very real, and you have to do a reality check in order to figure out if you are still dreaming or not. You could wake up in an absurd place like a forest, or in the street.
How can Lucid Dreaming benefit your everyday waking life?
If you are a musician or actor, you could perform in front of a huge audience which will make you more confident that you’ll be able to do it in real life. If you’re a script writer you could meet the characters from your screenplay and ask them what their desires are, what they’re afraid of, and learn how they would react to certain conflicts. The possibilities really are limitless. If you believe in the law of attraction you could use your dreams to visualize yourself achieving success. You could design your dream house, drive around in your favorite car, have the perfect spouse, really, anything is possible.
Thank you Chris, we’re running short on time, but I have one last question.
How can you make sure you aren’t dreaming this right now?
Umm… [fade to black, play clip false awakening]
Close up face, gets up
Wide shot, bedding is in forest/city/plains
Cut to Black
Exploring the World of Lucid Dreaming — Stephen LaBerge