• What, meditate me? – describes what is meditation and the uses of meditation.
• Meditate on your breath – a variation of Zen sitting meditation or Zazen.
• Mantra meditation – repetition of a word, phrase or sound – Transcendental Meditation is a commercialized mantra meditation.
• Ahh meditation – a form of Japa meditation.
• Body scan meditation – a great meditation for becoming in tune with your body.

The "I am meditation" is a very powerful and spiritual meditation:

In the bible is written "be still and know that I am God." Also when Moses asks the being in the burning bush the name, the being (God) replies, "I am that I am," or a better translation may be, " I am becoming that which I am becoming." Either way "I AM" is a concept symbolizing the ultimate reality (God, Tao, Haqh, Infinite Intelligence, The One, Spirit, or whatever name you prefer).

This I am is the source of consciousness. It is the observer which observes the drama (Maya – game of life) of your life but does not interfere. It is the I am which exists outside time and space in total bliss and unconditional love. Each one has the I am within but the I am is much more than any individual. It is the Christ or Buddha within.

In Hinduism the same idea is stated in the mantra: "Tat tuam asi." It means "thou art that." Or the personal self is the impersonal universal Self or spirit. The point is that all is Buddha but some are aware of this fact (awake) while most are asleep.

In the I am meditation you start with making yourself relaxed and comfortable in a sitting or lying down position at a time and place when you’ll not be disturbed.

Now, you start by stating what you have and what you are not – thus say silently and pause between each statement:

• I am not the body – I have a body.
• I am not the mind – I have a mind.
• I am not my emotions – I have emotions.
• I am not my roles (think about some roles you have – parent, child, sibling, employee, employer, etc) – I play these roles.
• I am not my sensations – I have sensations.
• I am not my possessions – I have possession (added for us materialistic Westerners who have an attitude that he with most toys wins.
• I am not my actions – I take actions.

After you state what you are not repeat the words, "I am." Just concentrate on the concept of I am as described above. Allow yourself to be removed from all of the above (body, thoughts, emotions, sensations, roles and so on). Just concentrate on your being as you repeat the words "I am."

At times your mind will wonder and when you notice that you are no longer repeating "I am" gently return your concentration on "I am." Continue for at least five minutes but preferably for thirty minutes. Use an audio with silence and a bell at the end to let you know the time.

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