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Meditation Incorporating the Emerald Alignment


Meditation Incorporating the Emerald Alignment by Louise Oliver Copyright Š Louise Oliver All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form, by any means, electronic, mechanical, photocopying, recording or otherwise without prior written permission of the author, nor be otherwise circulated in any form of binding or cover other than that in which it is published.


Meditation Introducing a simple method of meditation, incorporating The Emerald Alignment

Based on the original teachings of Carol Lamb Founder of The Academy of Spiritual Sciences

Written by Louise Oliver, Louise manages Rays of Peace A Global Meditation with a Weekly Focus.

For further information please visit: Carol Lamb: www.spiritualalchemy.co.uk Rays of Peace: www.sapphirelight.net


Meditation A practical guide providing an accessible method of meditation and incorporating the Emerald Alignment, a simple, safe and effective process, which can be used by all to restore balance and harmony by aligning the energy field.


CONTENTS

Section One:

Section Two:

Section Three:

Introduction To Meditation

1

What Happens When We Meditate?

2

The Benefits of Meditation

8

Meditation and the Energy Field

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The Emerald Alignment

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Meditation and the Emerald Alignment

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Meditation incorporating the Emerald Alignment 33

Section Four:

Meditation: Personal and Planetary

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Alignment for the Earth

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Twelve Focus Meditations

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Section One Introduction To Meditation

“Stop and Be Still. Revelation is stillness.” Lao Tzu

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What Happens When We Meditate? We are surrounded by an electromagnetic field of energy, which is composed of many layers. As well as a physical body, we have an emotional, a mental and a spiritual body. These energy bodies are vibrating at different frequencies and responding to the thoughts, words, feelings, beliefs and actions of our daily lives.

Our energy bodies reflect our state of awareness Our energy field extends a few feet around the physical body. We recognise it when we have a sense of our own personal space, allowing some people to come closer than others. We can assess the condition of our energy system by noticing how we respond to people, situations and events from moment to moment.

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Fields of Information We are receiving and transmitting energy all the time. The energy field around our body is an interactive communication system. Our energy systems connect with other people’s energy systems and information is exchanged. Our energy field responds to both positive and negative energy impressions, expanding and contracting all the time.

Positive thoughts and feelings enhance flow, while negative thoughts and feelings are restrictive. We can picture our worries and concerns as a ball of knotted string and see how mental effort makes it more tangled, with tighter knots, whereas spiritual connection untangles!

We can always acknowledge any

difficulties and choose to stop and meditate, disentangling ourselves from the cares and burdens of the outer environment, in order to be at peace inwardly. 3


Stillness In essence, meditation is the practice of being still and quiet and although this sounds simple, we do not necessarily find it easy! The pace of life can be fast and human beings are easily distracted. Our minds are constantly busy with thoughts, sensations, memories, plans and practical details.

In order to allow for the

possibility of stillness, we must first be willing to stop in the midst of our everyday busyness.

Our burdens, attachments and tensions may be physical, emotional and mental yet we can learn to put them all down, if only for a while. Once we begin to meditate and experience even a glimmer of stillness, we relish this feeling of inner calm and recognize it as a natural state of being. 4


An Inner World Choosing to incorporate this experience of stillness and calm into everyday life can be challenging, as we must choose to make space for it in the midst of demanding schedules. When we decide to stop and be still, we are giving up being in the outside world and tuning in to an inner world, where we are able to connect to a completely different reality.

In meditation, we are not trying to make our minds completely empty or blank. It is natural for the mind to produce thoughts and we do not need to force it to stop. We can simply acknowledge any thoughts that arise and let them go. It may help to imagine thoughts floating away like clouds in a summer sky. Instead of holding on, we begin a process of letting go. Now we no longer cling to, chase after or magnify our thoughts. The mind can become lighter and more spacious. This is often a new feeling and a revelation in itself!

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Balance, Harmony – and Resistance In this precious time of stillness and silence, our physical, emotional, mental and spiritual selves have an opportunity to readjust, coming into balance and harmony. Doubts, insecurities, fears and anxieties begin to loosen their grip, as we connect to a very real source of spiritual nourishment.

We will find that there are aspects of ourselves, which resist this process. We have urges to go forward and change, as well as tendencies to procrastinate and pull back. As we continue to make space for and enjoy our experiences of peace, the tendencies to resist may become even fiercer. The lower mind struggles to maintain the feeling of separation and control, on which it inevitably depends. When we persevere, it becomes apparent just how much we have invested in an idea of reality, which keeps us constantly separate from our own higher good. As we become increasingly aware of the opposing tendencies within us, we must choose which impulses to encourage, as what we feed will inevitably grow. 6


A Cherokee Legend

An old Cherokee was teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil - he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued: “The other is good - he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith. The same fight is going on inside you - and inside every other person, too.” The grandson thought about it for a minute and then asked his grandfather: “Which wolf will win?” The old Cherokee simply replied: “The one you feed.” 7


The Benefits of Meditation

“Silence is medication for sorrow� Arabian Proverb

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Benefits of Meditation Many people experience stress and we are often unaware of how much stress is being retained and also unsure of how meditation can help. Meditation has been shown to bring balance to our physical, emotional and mental states, in a safe and simple way. It brings the brain-wave pattern into an alpha mode - a level of consciousness, which promotes healing. Many health professionals are finding that meditation helps alleviate a wide range of stress-related illnesses. Research has revealed many positive effects of meditation. Physical benefits documented: • Deep rest with decreased metabolic rate and heart rate. • Lower levels of chemicals associated with stress. • Improved blood pressure and lower cholesterol levels. • Improved flow of air to the lungs. • Increased energy, strength and vigour. • Enhanced immune system and improved sleep. Mental and emotional improvements observed: • • • • •

Decreased anxiety, irritability and depression. Improved learning ability, concentration and memory. Greater creativity and self-confidence. Increased emotional stability and wellbeing. Greater calm and balance in the face of life’s challenges.

Spiritual developments reported: • An ability to connect with and be guided by intuition. • A growing sense of true purpose in life. 9


Inner Wellbeing Cultivating a meditation practice encourages us to become more relaxed and to make more effective decisions. Our vital spontaneity and creativity begin to surface. Meditation helps us to realise that happiness is not dependent on outer circumstances but on our own inner wellbeing. Inner wellbeing requires balance, harmony and flow and through meditation we can assist in keeping our energy flowing and positive. Meditation promotes wellbeing by helping us to: • • • • • • • •

Be quiet Bring calm Change our thinking Focus our attention Awaken the fire within Charge our imagination Begin to heal our hearts Connect to higher energies

Healing our hearts is important, as we live under increasing pressure in our daily lives, often operating as if in a fog. For many the world seems to be spinning out of control, with no apparent safety or security. A regular meditation practice enables us to gently open our hearts to higher aspects. It then becomes possible, in the midst of outer turmoil, to connect to an inner peace, find greater understanding and realise the unlimited potential available to us. We may have forgotten it but all that we need to know is waiting patiently within; waiting for us to quiet the mind and connect to the heart. 10


Grooves In The Mind Generally, we tend to become too closely involved in external situations and our natural state is overshadowed by mental turbulence. Much of the stress and tension we experience comes from the mind, causing many problems and aggravating ill health. The mind is constantly busy. We have many passing thoughts and also habitual and repetitive thought patterns. These mental habits make grooves in the mind and we can get stuck in the groove ‘like an old record’.

Learning to meditate helps us to smooth out these grooves, as we learn to quiet the mind and develop the ability to switch off from our daily worries and concerns. Whenever our minds become stuck in a rut of negativity, we begin to stagnate and can soon feel helpless and hopeless. In this state, it can be difficult to see that we do have a choice. Yet we can always choose to make progress towards a positive state, where life is full of possibility and meaning.

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Growth From Within Choosing to meditate gives us a lift up, where we can experience a different vibration, connecting to a higher band of creative thought. If we continue to practise meditation when life is of ease, we will be better able to draw on reserves when times are hard. In meditation, we are training the mind to be calm and peaceful. This experience of peace creates a feeling of wellbeing, which in turn enables us to cope more effectively with the outside world.

We can see all around us in nature that growth comes from within. Our inner world is creative and for growth to take place, there must a process of taking in nutrition and getting rid of waste material. Stagnation and the accumulation of waste materials cause disease. Then the entire system requires the elimination of negative thoughts and emotions and an increased flow of vital energy. This process is assisted when we practise meditation. 12


Connecting To Peace As we practise meditation through relaxation, we are able to let go of fears and anxieties and draw on an accumulated reservoir of peace. However, the word meditation has a range of associations and at times may seem out of reach to us. The focused and creative concentration required can feel beyond us if we are habitually falling into patterns of anxiety and negative or fearful thinking. As we will discover, this method of meditation is simple and accessible to all and regular practice stands us in good stead for those turbulent times. It enables us to let go of tensions, re-charge and let ourselves feel connected, rather than fragmented and separate.

Releasing tension and fear increases our trust in our own intuition. We are putting ourselves in a position to receive positive energy and strength and learning to express ourselves harmoniously and constructively. In the process of meditation, we are bringing ourselves into balance.

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Spiritual Vitality Through meditation, we are balancing our emotional, mental, physical and spiritual selves within stillness and silence and recognising this as a natural state of being. When our mental, emotional, physical and spiritual selves are brought into harmony, we are better able to give to the world around us. Instead of tormenting ourselves with negative thoughts, we begin to allow an inner being to be expressed and may be surprised at the creative force revealed. This balancing through meditation can help us in many ways – such as in letting go of past hurts, becoming more aware of the present moment and connecting to our higher energies.

Even a few minutes of uninterrupted peace every day

increases wellbeing and brings healing results.

In meditation our bodies are able to tap into the spiritual vitality, which sustains us. When distracting thoughts settle down and the mind becomes still, a deep contentment may rise up from within. This state of deep relaxation refreshes and revitalises, opening us to a rich inner world that may previously have been unknown. 14


Ripples In A Pond Practising meditation creates a calm and spacious feeling in the mind. This calm can be absorbed to help us cope with the difficulties of everyday life. Once we develop a regular discipline, we come to appreciate the time spent in silence as the most important time of our day. We are putting ourselves in touch with an infinite supply and developing a practice helps us to feel increasingly connected. In choosing to turn away for a while from the outer world and place our focus within, we become aware of a self, which is waiting to unfold. We are beginning to get to know our real selves, as multi-dimensional beings, alive in a living universe.

As we start to transform ourselves, we can be a more positive influence on the world around us. Harmonious thoughts and feelings reach out into the world, like ripples in a pond. 15


Sitting Comfortably There are many different methods of meditation and the key to all is to relax and trust the process. In meditation we are letting go of the outside world and, in order to enter our inner world, we need to relax. The simplest way for most people in the West to enter into a relaxing meditation, is to sit comfortably in an upright chair. In this way tension can flow out and positive energy can flow in.

Become aware of your breathing. Breathe in calm and breathe out anxiety. We need to turn off the noisy demands around us and tune inwards into silence. We can minimise the possibility of interruptions by turning off phones, answering machines and anything else that may disturb our concentration.

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Simplicity The purpose of candles, incense, flowers or quiet music is simply to help us to become more receptive to subtle energies and higher vibrations of spirit. We are creating a peaceful atmosphere but need not rely on rituals or props. If we let them take over from the straightforward choice to sit and be still, we only provide more excuses not to practise meditation, believing that everything has to be ‘just so’ before we can start!

Simply taking the time to become aware of our inner self is all that is required for a new consciousness to begin to inform our everyday lives. Inside of us is a place of safety and beauty and we can connect to that place anywhere. Yet, if we are able to create a meditation room or a corner of a room, then it is helpful to do so and can be very simple.

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Patience Meditating regularly enables us to connect with an inner peace in a powerful way. There are no hard and fast rules as to the best time to meditate and it may vary. We can try meditating in the morning and observe how it affects our day; in the evening as a way of letting go and re-balancing; by taking short breaks during the day to re-focus. As we decide to bring the experience of stillness and silence into everyday life, we recognise that it is up to us to allow the breathing space for peace to flow in. We know that some aspects of our selves will resist but we can learn to manage these different aspects and choose which ones to encourage. It is essential to be patient, as we put in the work of getting to know ourselves as spiritual beings. This cannot be rushed and no amount of our usual efficiency and busyness will get this work done! When we let go of struggle and simply allow ourselves to observe our thoughts and feelings passing by, we begin to feel a natural detachment.

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Section Two Meditation and The Energy Field

Physicists studying subatomic particles have revealed that deep within the heart of all matter, everything is made up of vibration and light.

Meditation and The Energy Field We can see that our energy bodies are fluctuating states of awareness.

In

meditation, we begin to put down and move through our physical, emotional and mental states. In so doing, we are letting go of stress, pain, worry, anger, sadness and going to a higher awareness. In developing a regular meditation practice, we are able to release obstacles and encourage the activating life force to flow uninterrupted throughout our energy 19


systems. This rebalances body, emotions, mind and spirit. It brings great benefits to our health, and wellbeing, increasing our ability to realise our true potential.

Energy constantly flows to us from the crown of the head to the base of the spine.

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A Beam of Light Green is the natural colour of plants and vegetation. Chlorophyll gives leaves and plants their green colour, absorbing the light as part of the process of photosynthesis. In the same way, we can also absorb light by visualising the Emerald Ray as a beam of light, drawing upon this light source to bring our energy bodies into harmony.

When we connect to the emerald light, we are connecting to a higher consciousness. This more powerful force exerts a pull upon the weaker energy and in this way we bring the misaligned atoms and molecules of the lower body into line with the higher vibratory rate. By focusing our attention to a higher frequency, a positive electromagnetic charge is transmitted through the auric field to the crown of the head. The transfer of energy is carried through the spine by the central nervous system to every part of the body and passes through the muscles, tissues and organs to the cells. The effect is to realign the energetic matrix at the cellular level.

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The Emerald Ray Energy Field Spectrum: The Four Lower Bodies

The energy field resonates as interpenetrating bands of shimmering rainbow colours. The physical energy is tinged with green, emotional energy with pink, mental energy with golden yellow and etheric energy is observed as shades of blue. None of these colours are distinct in themselves but together they resonate within the whole spectrum of colour and light. As we focus upon the positive colours of the subtle energy field, we breathe up through pink, yellow and into blue, to connect with higher states of consciousness.

At the end of the meditation we breathe back through the energy bands, back through the colours of blue, to yellow and to pink. The process is completed with the green light of the Emerald Alignment, bringing our energy bodies into harmony. The Emerald Alignment brings the whole energy field into balance and can be practised at any time. It is a safe and effective method of releasing anxiety and aligning the subtle energy of the body through the emerald ray. It is not just a visualisation technique but is a real and transformative process. When we focus upon the emerald ray, we draw upon a specific vibration to strengthen the energy field. 22


The Action of Rays

Emerald is the 5th Ray of the spectrum Its action is precipitation, linking spirit to matter by realigning the molecular structure to the original source.

Blue is the 1st Ray of the spectrum Its action is to seal, strengthen and protect. It is essential to seal the auric field at the end of the exercise.

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The Emerald Alignment Sit or stand comfortably. Allow the body to relax. Be aware of the crown of the head and breathing comfortably… Take your attention down the body, releasing any heaviness or discomfort. Breathe and Relax… Down from the crown of the head to the top of the spine From the spine to the base… to the hips and pelvis From the pelvis to the thighs and to the knees From the knees to the lower legs To the ankles, the feet and out and away from the toes. Pause, Breathe and Relax… Be aware of the crown of the head once more. Take your attention to the top of the spine and across the shoulders. Breathe down the arms to the elbows and wrists, Out from the fingers and away from the body. Pause… Breathe back up from the feet and over the body, Over the feet, lower legs, the knees, Thighs, hips and pelvis, Over the abdomen and chest, Over the throat, jaw and muscles of the face, Over the eyes and forehead to the crown of the head. Breathe up and over the hands, wrists, arms and shoulders To the top of the spine and up to the crown of the head. 24


The Emerald Alignment Imagine an emerald placed at the crown of the head. See the emerald green as the colour of grass.

Imagine a beam of emerald light radiating down to the crown of the head. Draw the beam of emerald to the top of the spine, straight down the centre of the body, through the spine, to the base of the spine and down to between the heels. Feel the line strong and straight and feel the body straight. Now imagine an emerald placed at the tip of each shoulder. Draw an emerald beam of light from the tip of one shoulder to the other, then from the shoulders to the elbows, to the wrists and into the palms of the hands. 25


Sealing the Energy Field

Imagine the colour blue as an outline around the body. Draw a circle of blue light around the body at arm’s length.

Feel the body sealed and protected within the circle of blue light. Pause and breathe slowly back to a calm, still feeling in the centre of the body.

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A Transformative Process This is more than a visualisation. We are allowing a real and transformative process to take place. Changes occur at the molecular level throughout the Emerald Alignment.

The Emerald Alignment is effective when used alone or with meditation.

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Section Three Meditation and The Emerald Alignment

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Meditation incorporating the Emerald Alignment.

Here is a simple, safe and effective method of meditation, in which we release anxiety, connect to higher consciousness and align the subtle energy of the body through the emerald ray.

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We do not add something to ourselves when we meditate, rather we uncover and develop strengths, which are already there and begin to shed obstructions from within.

We simply need to be prepared to stop and be still, so that we can connect to our higher self and benefit from this connection between our physical personality and the divine energy flowing through everything and everyone.

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Positive Flow Meditation incorporating the Emerald Alignment allows us to release tension from the body and the mind and to restore ease. When in positive flow, the emotional body resonates to the colour pink, the mental body to golden yellow and the intuitive or spiritual body to clear blue. In this method of meditation, we breathe up through the pink, into the yellow and then into the blue light, connecting to the Intuitive Self.

In meditation, our energy field expands. Our consciousness expands to link with a higher vibration. We can connect to a source of clarity and are able to access the guidance of our Inner Tutor, eventually becoming better listeners! True peace and serenity resides at our spiritual core. As we connect with this natural state we discover that all the guidance we need is available to us from within.

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Connected Above and Anchored Below

When we are connected above and anchored below, we are able to function at our optimum in the world. We can improve the conditions of our lives, as we become aware of how we ourselves are encouraging either clarity or confusion. What we feed will inevitably grow and, little by little, we are able to make real shifts in our habits and perceptions. As we choose clarity, we shine more brightly and as we become more receptive to higher vibrations, we no longer feel isolated.

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Meditation ~ incorporating the Emerald Alignment Sitting comfortably in an upright chair...

Breathe lightly. Be aware of the crown of the head and begin to breathe down to the top of the spine, letting the breath flow down to the base of the spine and down to the legs and the feet, releasing any tension or difficulty away through the soles of the feet. Breathing again from the crown, breathe through the neck and the shoulders and down the arms, letting go of any worries or concerns, as you breathe out and away from the hands and the fingertips. Feel the body becoming lighter‌ Now breathe lightly up and over the body from the feet, up and over the legs and the torso to the top of the spine and up to the crown of the head. Be aware of the hands. Breathe lightly up and over the hands and the arms, to the shoulders and to the top of the spine... breathing up to a point just above the crown of the head. Breathe up into the colour of rose pink and feel the pink light all around you. Breathe through the pink light into the colour of golden yellow and allow the positive energy of the sunshine yellow to wash through you. Breathe through the yellow into clear blue light, feeling the strength and protection of the blue. Allow your self to float and drift comfortably into the blue.

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Meditation ~ incorporating the Emerald Alignment Allow your self to rest and relax in the blue light When it is time to return, be aware of the blue light and draw the clear blue to the crown of the head, breathing it down through the body, through the spine, down through the legs to the feet and down through the arms to the hands. Feel the strength of the blue filling the cells‌ Breathing to the colour of golden yellow, breathe the positive energy of the golden yellow through the cells of the body to the toes and fingertips. Now breathing to the colour of rose pink, breathe the peace of the pink light into the heart and throughout the whole body. See a point of light above the crown of the head, the colour of emerald green. Draw the emerald down the spine as a beam of emerald light, strong and straight. Feel it filling the spine and draw the emerald down the body to the feet and to the hands. Draw the beam of emerald light once more, through the crown of the head and straight down the spine. Feel it anchoring to the earth between the heels of the feet. Once more, from the crown of the head, draw the emerald light to the top of the spine and across the shoulders, feeling the shoulders straight and balanced and drawing the emerald down the arms, to the elbows and to the hands. Feel the body outlined in blue. See your self held in a bubble of clear blue light. Draw a bubble of blue light at arms length from the body, sealing and protecting the positive energy within. Breathe back to a calm, peaceful feeling in the centre of the body and ready to open your eyes. 34


Section Four Personal and Planetary

“As you breathe in, cherish yourself. As you breathe out, cherish all beings.” Dalai Lama

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Energy Exchanges All living forms have an energy field, including the Earth itself, with meridian channels transporting energy, which is either flowing or becoming stagnant.

A Kirlian photograph showing the radiating energy field of a leaf

It is vital to gain an understanding of our inter-relationship with nature and the environment and to realise that energy exchanges are constantly taking place. Our thoughts and feelings affect not only our own energy system but also have a corresponding effect in the world around us.

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Positive Thought Affects Environment Our energies affect each other and the world. When we radiate peace and calm, others will feel it. When any one of us makes an energy shift, it has a ripple effect out into the world. A body of scientific evidence now exists to show that positive thought affects environment. The effect is magnified when this is done with a collective focus and repeated. Science tells us that the earth emits a powerful electromagnetic energy, which is transmitted to every part of the planet through an interconnecting subtle energy system.

“The earth when viewed from above resembles a ball

sewn from twelve pieces of skin.” Plato

Science confirms this. The Journal of USSR Academy of Science ‘Chemistry of Life’ states: “Examination of the Earth’s surface from space photographs reveals that the planet projects from within itself to the surface, ridges and geophysical features which form a dual, geometrically regulated grid of twelve pentagonal sections superimposed over a system of twenty equilateral triangles.”

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Rays of Peace Indigenous peoples recognise this system of power lines and seek to live in harmony with them. They are known to the Australian Aborigines as ‘Song Lines’. This wisdom has been largely lost to the West in recent centuries, with the advent of mechanisation and technology. When we choose to attune to these energy circuits, we can connect directly to the source of planetary consciousness. ”We can unite in one mind, as citizens of planet earth.” Masuru Emoto

If we understand that the earth is a sentient being with an electromagnetic field, which mirrors our own, we can begin to appreciate the significance of harmonising with her rather than being in conflict.

Everything is energy,

vibrating at different speeds and varying levels of awareness. Through our energy bands, we are connected to everything else. Instead of feeling lost, confused or lonely, we can begin to recognise ourselves as spiritual beings, belonging to a family of spiritual beings. We can connect with one another, with nature, the Earth and the Universe through Rays of Peace.

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Meditation and The Environment Scientists are now warning that our very survival depends upon our willingness to change. Such change will only come about through a realisation that all life is conscious and interconnected; that when we hurt or damage other life-streams, we hurt ourselves.

The many challenges facing mankind at this time are a

consequence of our refusal to accept and respect natural law, avoiding personal responsibility for our collective actions. The transformative energy required to achieve a shift in the collective consciousness is dependent on a willingness by each of us to transform our own personal energy. This is the key to our interaction with others and with the environment we all share.

As well as experiencing the benefits of meditation on a personal level, we can also join with others in meditation with powerful effect.

When we connect

collectively, with positive focus and intent, we are able to support healing for the environment and the life forms of our shared planet. Many people are working together in meditation groups throughout the world to align the global energy to Peace. In this way, our meditation practice takes on a profound significance.

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Atoms and Galaxies Our own bodies rely on the proper functioning of numerous systems and processes and this is true of all forms of life and levels of existence. Everything is in relationship to everything else. Every whole is part of a greater whole, which is part of something even greater. Atoms, beings, organisations, countries and planets are all interconnected.

Everything, from particles to galaxies, functions well when the parts are harmonious and aligned. Coherent systems experience a flow in life processes, whereas incoherent systems reflect discordant patterns and erratic energy. The proper functioning of the whole is assisted, as people improve their own wellbeing and connect with one another, to collectively focus an intention of peace for the earth. Just as we have practised colour breathing and the Emerald Alignment in our personal meditations, we can draw on these same processes in asking for assistance for places, people and life forms of planet Earth.

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Alignment for the Earth Transmuting negative energy with Violet Light

Sit comfortably and close your eyes. Take a moment to release any tension, discomfort or difficulty and breathe lightly up and over the body, to a point just above the crown of the head. Breathe up through the bands of pink, then yellow and into blue light. Absorb the strength and calm of the blue. Focus upon a place in need of healing assistance and visualise the colour violet washing through that place. Be aware of the violet light cleansing and transmuting any negative energy. You may wish to ask for specific help, focusing at all times on positive energy and on the restoration of balance, peace and harmony. Ask for the light of emerald green to align the land, buildings, people‌ Ask for all to be aligned to peace and protected by the blue light. Now breathe back through the bands of blue, into yellow and pink. Align yourself with the light of emerald green and then seal and protect all the positive energy within a bubble of blue light, before opening your eyes. 41


Meditations on Nature

Twelve Focus Meditations To bring the benefits of nature wherever we may be

Time spent in nature revitalises, connecting us to our life force.

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Choose an Image for your Meditation Sitting comfortably in an upright chair... Close your eyes and allow your breathing to become slower and deeper. Have a sense that you can breathe from the crown of the head and breathe in through the crown, letting the breath flow down the spine and down to the legs and feet, releasing any tension or difficulty away from the soles of the feet. Breathing from the crown, breathe through the neck and the shoulders and down the arms, letting go of any worries or concerns, as you breathe away from the hands and the fingertips. Feel the body becoming lighter‌ Now breathe lightly up and over the body from the feet, up and over the legs and the torso to the top of the spine... and breathing lightly up and over the hands and the arms, to the shoulders and to the top of the spine... breathing up to a point just above the crown of the head. Breathe up into the colour of rose pink and feel the pink light all around you. Breathe through the pink light into the colour of golden yellow and allow the sunshine yellow to wash through you. Breathe through the yellow into clear blue light, feeling the strength and protection of the blue and allow yourself to float and drift comfortably into the blue, resting here. 43


Relax with the focus of your chosen image

Then, being aware of the blue light and drawing the clear blue to the crown of the head, breathe it down through the body, right to the feet and to the hands. Feel the strength of the blue filling the cells… and breathing to the colour of golden yellow, breathe the positive energy of the golden yellow through the cells of the body to the toes and fingertips. Now breathing to the colour of rose pink, breathe the pink light into the heart and throughout the whole body. See a point of light above the crown of the head, the colour of emerald green. Draw the emerald light down the spine, feel it filling the spine and draw the emerald down the body to the feet and to the hands. Draw the emerald once more, through the crown of the head, down the spine, strong and straight. Feel it anchoring to the earth between the heels of the feet. Again from the crown of the head, draw the emerald light through the head and the neck and across the shoulders, feeling the shoulders straight and balanced and drawing the emerald down the arms to the hands. Feel the body outlined in blue and see yourself held in a bubble of clear blue light, at arm’s length distance from the body, all around the body… a bubble of blue light, sealing and protecting all the positive energy within. Breathing back to a calm, peaceful feeling in the centre of the body and ready to open your eyes. 44


Twelve Focus Meditations

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A Heron

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A Misty Path

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At The Lakeside

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Autumn Leaves

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Butterfly Garden

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Golden Temple

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Horizon At Sunrise

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Lake At Sunset

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Mountain View

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Roses

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River Reflections

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Spring Blossom

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A Heron See yourself walking by a river on a summer’s afternoon. All is still and quiet, save for the sound of the water flowing over the rocks. Breathe in the clear air and soak up the warmth of the sun. Allow any worries or concerns to be washed away in the gently flowing river. Allow the river to take away any burdens and feel yourself becoming lighter. Find a place to sit and rest, watching the reflections on the water. Observe all the life within and around the river. Listen to the sounds of the insects, the birds and the bubbling water. After a while, a heron flies gracefully down the river and lands on the opposite bank. It stands in perfect equilibrium. As you watch, you feel yourself coming into balance and allow yourself to be of stillness, in the presence of this poised and watchful bird. Eventually, the heron prepares to fly away. You look into its eyes and feel a deep gratitude for the gift of poise and serenity. As it opens its huge wings, you bid farewell and prepare to return… breathing the colour of clear blue to the crown of the head…

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A Misty Path In the early morning mist, the air is veiled in pink. The soft light envelops you as you walk upon a path. The green grass glistens with dew and you breathe slowly and deeply, letting go of any worries. You feel your footsteps becoming lighter. As you tread the path laid out ahead, you absorb the gentle pink glow of the morning mist and are aware of your thoughts slowing. Gradually, as the path winds uphill, the mist begins to clear. You stop to look at the view spread out all around and watch the sunlight bathing the tops of distant hills. The air is clear and birds are singing in the early morning light. Climbing higher, you notice tiny yellow flowers growing at the side of the path and you breathe in the colour of golden yellow, feeling the positive energy warming your body and mind. You come to a place where you can rest and take in the details, near and far, of the landscape. Finding a place to sit, you look up into the blue of the sky and feel yourself drifting to a place of deep rest. Here, you are able to absorb the atmosphere of tranquility and spaciousness. When it is time to return, you breathe the clear blue to the crown of the head‌

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At The Lakeside See yourself by the edge of a lake on a summer’s day. The sun is bright overhead and you are soaking up its warmth. The breeze across the water brings a welcome freshness and, as you listen to the water lapping on the rocks, you breathe deeply, releasing any concerns. Golden sunlight lifts your spirits and as you gaze at the clear blue of the sky and the water, you feel lighter. Feeling perfectly safe, you climb into a small boat and move effortlessly across the shimmering water. The sparkling sun flashes like diamonds and, feeling expanded, you are carried away on the dancing light to a place of inspiration. Listening to the water, the breeze and the birds bring you to a feeling of flow and tranquility. Your bodily sensations, thoughts and feelings are in balance and harmony. Nothing is out of place as you drift upon the water. Soaking up the joy and positivity of the moment, you relax and allow yourself to be of ease. After a while, you feel it is time to return and, as you breathe to the blue of the sky, the little boat returns you safely to the shore‌

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Autumn Leaves On a sunny autumn afternoon, you find yourself walking through a park of spacious green grass, surrounded by large, vibrant trees. The colours seem to be singing aloud! You delight in the countless shades of red, yellow, green, gold and copper. The warmth of the sun and the glow of the colours bring a feeling of aliveness and a connection to the turning cycle of the year. There are berries in the hedges and from time to time you become aware of a rich, fruity scent. There is a ripeness floating in the air. Finding a place to rest, you soak up the scenery and reflect upon those aspects of your life, which are reaching fruition. You feel a growing sense of clarity about the things you can now let go of and those that are ripe and ready to be harvested. After a short while, this process is complete and you are ready to return. Become aware of the blue sky and breathe the colour blue to the crown of the head‌

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Butterfly Garden See yourself walking in a flower garden, on a summer’s afternoon. The colours and scents raise your spirits. Your mind is eased by the hum of bees and the song of the birds, as you wander through the garden, allowing yourself to completely relax. Finding a place to rest, you watch the butterflies dancing amongst the flowers. You marvel at the patterns and colours of their wings and are transported by their delicate beauty. As you watch their fluttering movements, you feel a deep peace and are grateful for this time of quiet reflection. As the butterflies rise up into the air, you allow yourself to be lifted up in spirit. You are safely held in the blue of the sky and are at one with the sounds and colours of this beautiful garden. Feeling completely calm and rested, you become aware that it is time to return and breathe the glorious blue of the summer sky in through the crown of the head‌

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Golden Temple It is evening and the breeze is soft and warm on your face, as you make your way along a winding path, leading to the temple. Your footsteps make small clouds of dust as you approach and you hear bells ringing out a clear and joyful song. Flowers by the wayside scent the air. There is a rich, golden glow all around and you absorb the light into your being, feeling more and more relaxed. Making your way up the steps to the golden door, you feel lighter and lighter, releasing any unwanted thoughts as you go. You step through the doorway into the golden light within and a sense of calm spaciousness envelops you. You are aware of your energy expanding in the radiance of the temple. Moving through the hallways of the interior, you make your way to a room where you can sit. Aware of the cells of your body filling with healing warmth, you allow yourself to be nourished and rejuvenated here. When it is time to return, you breathe in a clear blue light to the crown of the head‌

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Horizon At Sunrise The morning light is surprising, with its vivid pink and gold light, outlining the hills and trees and bringing the horizon into sharp relief. Seeing the birds springing to life, you feel your own spirit soar with the sunrise. You absorb both the liveliness and tranquility of the dawn. In the quiet of the early morning, you give thanks for this new day, feeling glad to be alive and knowing that you have all that you need for the hours ahead. On this day you choose to feel full of gratitude and hope, welcoming the possibilities. As the daylight increases, you feel yourself becoming lighter and more expansive. As you sit and watch the morning glow, you are absorbing the creative energies of the new day and receiving the guidance you need to begin anew. See yourself moving forward with courage and strength of purpose. Eventually, you sense it is time to return and looking up into the clear blue sky above, you breathe the blue in through the crown of the head‌

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Lake At Sunset There is a delicate hush as the vivid pinks and yellows of the sunset spread across the surface of the lake, shimmering. A pair of swans float gracefully upon the water and a gentle breeze ripples across the calm. You watch, mesmerised as the swans glide by, entranced by their journey together in the evening light. The sky turns violet and you breathe to the glow of the violet light, feeling it washing through you and bringing a sensation of being cleansed. You feel released and are absorbed in the peace and harmony of the scene. It is as if the whole world is pausing for a moment and you are at the point of stillness. Allow yourself to rest in this stillness, feeling thankful for the grace and light surrounding you. The serenity of the moment here is a gift you can carry back with you into the everyday. When it is time to return, breathe deeply to the colour of clear blue and then to yellow, pink and emerald‌

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Mountain View You are walking high up in the mountains, breathing the deliciously clear, fresh air. As you look out at the panoramic view, you feel your heart and mind expanding. Sunlight and shadows play upon the contours of the land, as the clouds go scudding by. Any unwanted thoughts drift away with the passing clouds. The land, waters, air and sunlight are vibrantly alive. You take your time to look right around from your vantage point at the details and shifting colours of the landscape. The view seems limitless and, as you look into the far distance, the blue of the hills on the horizon merges with the blue of the sky. You feel yourself entering that spacious blue, focused and relaxed, ready to receive nourishment, healing and guidance as you rest here, safely held and protected in the blue light. When it is time to return, breathe the blue deeply into the body and breathe to yellow, pink and green, breathing back to a calm peaceful feeling.

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Roses See yourself on a summer’s afternoon, sitting on a gently swinging seat within a rose garden. As the seat swings back and forth, your mind empties of all cares. The gentle rhythm is soothing and lulls you into a state of deep relaxation. Looking down, you see coloured rose petals scattered over the ground. The roses all around you are of delicate white, pink and yellow. They are opening in the sunlight and their fragrance is delightful. Bees and butterflies travel past on the scented breeze, humming and singing as if especially for you, as you rock back and forth, back and forth… Allow yourself to rest in the beauty of the rose garden and to absorb the colours and the scents. Time seems to disappear, along with any thoughts… Let this be a time of delightful emptiness. Gently, when it is time to return, breathe to the blue of the sky, absorbing the clarity and strength of the blue. Breathe to the yellow of the rose petals, absorbing the positivity and joy of the golden yellow. Breathe to the pink of the roses and allow the pink to fill your heart and to flow throughout the body. Breathe to the green of the leaves… feeling balanced and aligned.

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River Reflections The river is so still it looks like polished glass, reflecting clouds and trees in a haze of blues and greens. The calm water is clear and makes a perfect mirror. As birds fly from branch to branch, you enjoy watching the upper world reflected in the stillness here below. Now and then a twig drops into the water, sending ripples over the surface. You reflect upon the changes, as the water slowly returns once more to stillness. You see how the turbulent water affects the reflection and you are aware that, when we calm our minds and emotions, we have a clear reflection from our higher mind. We can connect to a source of strength and deep inner peace and the ripples, which travel out from here, have a positive effect all around us. Allow yourself to rest in this knowing and absorb the strength and the peace you need. When it is time to return, see how the blue sky is reflected on the still water. Breathe the blue light to the crown of the head‌

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Spring Blossom Sitting beneath the blossom trees, you watch the yellow-green leaves unfurling, as the sun shines through in a soft haze. The whole world seems to be turning green and blooming, with textures like silk and velvet. The blossom bursts forth in tender pinks and whites, touching the heart with its delicacy. The sun filtering through the leaves makes a marvellous play of light and you sit, content to watch, serenaded by the birds. Petals from the blossom trees float on the gentle breeze, cascading down and making a carpet at your feet. You feel blessed. This is the perfect place to completely let go of any cares and to be replenished in nature. Allow yourself to rest here and enjoy the freshness of the world in Spring. When it is time to return, see the blossom outlined against the sky and breathe to the blue of the sky, breathing the blue in through the crown of the head‌

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“Peace comes from within. Do not seek it without.” Buddha

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“The only real valuable thing is intuition.” Albert Einstein

“Meditation helps you do less and accomplish more.” Deepak Chopra

“Without meditation, where is peace? Without peace, where is happiness?” Hindu saying

“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back and choose the path that leads to wisdom.” Buddha

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The Author

Louise Oliver is an artist, holistic therapist and teacher. She trained in metaphysics with The Academy of Spiritual Sciences, founded by Carol Lamb. Louise manages the Global Meditation ~ Rays of Peace which provides an opportunity for people to join together, to focus a collective energy of peace through meditation. For further information please visit: Carol Lamb: www.spiritualalchemy.co.uk Rays of Peace: www.sapphirelight.net

Contact: louise@sapphirelight.net

Meditation ~ incorporating the Emerald Alignment  

Introducing a simple method of meditation, which is completed with the Emerald Alignment ~ a simple, safe and effective proces can be used b...

Meditation ~ incorporating the Emerald Alignment  

Introducing a simple method of meditation, which is completed with the Emerald Alignment ~ a simple, safe and effective proces can be used b...

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