Introducing Creative Meditation
Meditation can be creative because it is "inner action". A contrast is sometimes made between meditation and action, but this is erroneous. The mastery and application of psychological and spiritual energies are forms of action because they require will, training, and the employment of appropriate techniques, and above all because they are effective - they produce results.
There are various purposes for which we can use creative meditation. For example, as well as dedicating it to the service of such universal themes as the Laws and Principles needed for the New World Order, a most important use is self-creation. By means of meditation we can modify, transform and regenerate our personality. We are using the creative power of thought and all other psychological forces continuously, spontaneously, and I would say, inevitably. But usually we do so without being aware of it, haphazardly, and thus with little constructive effect or at worst with definite injury to others and ourselves.
Beneficial application demands above all that we ascertain the motives that animate us, and that we accord passage only to the good ones that is, those which are the expression of the "will-to-good". It is then necessary to determine our objective precisely. In the present period of reconstruction new "forms" are being built in every sphere of life, and we can co-operate by assisting in the creation and manifestation of the ideas that inform, animate and mould these new forms. Our specific task in the Group for Goodwill Meditation is of course to work as much as we can with the laws and principles of everyday living and kindred aspects and qualities on which the coming world civilisation will need to be based, and our grasp of these and strengthening of them in the thought patterns that is taking place so rapidly today can contribute much and the task offers us high opportunity.
Meditation, as we have seen, constitutes a bridging process, a means by which we can build a usable path to the transpersonal dimension - the world of meaning, the realm of pure ideas. Insights that flow through this path permeate and vivify the whole of our being, and as the process continues, we can become more and more in harmony with others, with ourselves, and with all that is around us.
Dr. Roberto Assagioli M.D. Drawn from The Act of Will
I offer them to you as a gift."
Dr. Roberto Assagioli
Getting Started
Before thinking about some of the things which can contribute to the processes of meditation, it should be realised that we are all individuals - each with our own different preferences and ways in which we naturally do things best.
It is worth taking a note of this because what may be helpful to one person may not be to another, and we should not think that all things advocated by people who speak knowledgeably of meditation are necessarily the most helpful in our case.
Right at the Beginning
1. Make a contract with yourself so that the reluctant part of you realises that this experiment to meditate regularly will be for one year. In this way your willingness is engaged.
2. Choose a time in the day for yourself which is realistic within your daily routine and meditate for no longer than 10-15 minutes.
3. Create an inviting personal space for example by using flowers, a coloured cushion, a photograph of a special place or scene, whatever carries meaning for you.
4. Adopt a comfortable sitting position seated on a chair with the back supported.
5. Be kind to yourself, celebrate each time you meditate.
When not to Meditate
1. When upset, tired, under the influence of alcohol or social drugs.
2. Depressed or anxious
3. In a state of over stimulation
If over stimulation persists, stop meditating and seek advice.
Grounding Techniques
Breathe more slowly and deeply, stretch, choose a physical activity, drink water, have a cup of tea, eat small piece of chocolate or something sweet.
It is worth taking a note of this because what may be helpful to one person may not be to another, and we should not think that all things advocated by people who speak knowledgeably of meditation are necessarily the most helpful in our case.
Right at the Beginning
1. Make a contract with yourself so that the reluctant part of you realises that this experiment to meditate regularly will be for one year. In this way your willingness is engaged.
2. Choose a time in the day for yourself which is realistic within your daily routine and meditate for no longer than 10-15 minutes.
3. Create an inviting personal space for example by using flowers, a coloured cushion, a photograph of a special place or scene, whatever carries meaning for you.
4. Adopt a comfortable sitting position seated on a chair with the back supported.
5. Be kind to yourself, celebrate each time you meditate.
When not to Meditate
1. When upset, tired, under the influence of alcohol or social drugs.
2. Depressed or anxious
3. In a state of over stimulation
If over stimulation persists, stop meditating and seek advice.
Grounding Techniques
Breathe more slowly and deeply, stretch, choose a physical activity, drink water, have a cup of tea, eat small piece of chocolate or something sweet.
Developing Concentration - A prerequisite for Focused Meditation
"It is better to determine before you sit down exactly what you will do, and then say to yourself quite definitely: "I am going to turn my mind to such and such a thing for a quarter of an hour, and I have no concern with anything else in the world during that time." Picture yourself as doing it before you begin."
Working Reflectively with a seed thought
'Concentration' - An Approach to Meditation by Ernest Wood
Working Reflectively with a seed thought
A first requirement of developing the art of thinking is to pay close attention to the actual process of thinking, for example to notice immediately when its course begins to deviate as a result of either emotional reactions or preconceived mental attitudes, or - as is frequently the case - in response to the process of mechanical association, which carries the mind through a series of allied subjects to a point far from the starting place.
The second requirement is persistence - in thinking through. Here some rather curious things happen. At first, after a few minutes of reflective thinking, we are sure the subject has been exhausted, that there is nothing left to think about it. But if we persist through this blank period and continue to reflect, we begin to discover other unrealised aspects; we may even find that what appeared at first to be a dearth of content is, in fact, an over-abundance...
It is recommended that you work with a chosen seed thought for at least 7 days or 1 month. If at any time you find that you have exhausted all ideas on the theme you may find reading around the subject helpful. Using a dictionary or thesaurus to look up key words may also stimulate you into developing new thought patterns.
Make a note of your progress or resistances. Be sure to do this non-judgementally by adopting the role of a loving impartial Observer.
The second requirement is persistence - in thinking through. Here some rather curious things happen. At first, after a few minutes of reflective thinking, we are sure the subject has been exhausted, that there is nothing left to think about it. But if we persist through this blank period and continue to reflect, we begin to discover other unrealised aspects; we may even find that what appeared at first to be a dearth of content is, in fact, an over-abundance...
First Course in Training in Group Creative Meditation: Set 2, page 10
A Way to begin working with a seed thought:
Write the seed thought that you have selected in the centre of the paper.
Think about the phrase selected, take a single word from within, or part of the phrase, and ponder on it - try to understand it, consider its implications. You may want to do this in the context of the current Law or Principle.
Write down any thoughts and ideas that come to you.
Return to the original quote and consider it again, from the same or a different angle.
Note down any new considerations.
Carry on pondering in this way for a few minutes. Always gently bringing your attention back to the original phrase or word that you have chosen to work with.
- Take a large piece of paper
- Something to write with, you may prefer to use colours
- A quiet place to work for 10-15 minutes
- Do this exercise daily or 3-4 times regularly per week for one month
Write the seed thought that you have selected in the centre of the paper.
Think about the phrase selected, take a single word from within, or part of the phrase, and ponder on it - try to understand it, consider its implications. You may want to do this in the context of the current Law or Principle.
Write down any thoughts and ideas that come to you.
Return to the original quote and consider it again, from the same or a different angle.
Note down any new considerations.
Carry on pondering in this way for a few minutes. Always gently bringing your attention back to the original phrase or word that you have chosen to work with.
- Finally, review what you have written down.
- Notice if anything in particular holds or draws your attention. This will be what draws you on to your own spiritual path, illuminating your connection to the spiritual principles.
- Can you write this theme in a sentence to share with others?
- Or record it in your spiritual journal.
- You may like to take this summarised statement of your considerations into a creative meditation.
It is recommended that you work with a chosen seed thought for at least 7 days or 1 month. If at any time you find that you have exhausted all ideas on the theme you may find reading around the subject helpful. Using a dictionary or thesaurus to look up key words may also stimulate you into developing new thought patterns.
Make a note of your progress or resistances. Be sure to do this non-judgementally by adopting the role of a loving impartial Observer.
The Sundial House Group & International Group for Creative Meditation 2003
Concentration Work Sheet
This pdf file contains a copy of "Concentration - a prerequisite for Focused Meditation" which can be downloaded for your use.
