Here is an easier, simple way to go into "slow smooth breathing" as a form of meditation.

You don't have to control the breathing itself at all. In fact, that's guaranteed to interfere with it and make it not smooth. I've tried that before, controlling the breathing muscles etc and it takes much longer to work up to a slower smoother breath.

Instead, think of a balloon. The balloon is inflated. You take the opening of the balloon and you open it up just a little bit, just enough to let some air seep out. You then HOLD that opening at the same amount of openness, without moving it. What happens? The balloon deflates VERY smoothly all by itself.

The smoothness and rate of airflow is PRECISELY controlled only by how big the opening is. It's got nothing to do with you squeezing the balloon, trying to make the balloon collapse at a certain rate, etc. So the trick here is, do not try to control the breathing ITSELF, whatsoever. All you need to do is regulate the SIZE OF THE OPENING and keep it steady, which is very easy.

1. Close your mouth, breathe through your nose.

2. Hold your breath for a moment then let it go. Try that a few times. There is a sensation of some muscles in the throat closing off the airway. There is also (i think) the nasopharynx which is kind of in the back of the nose, behind the soft palette. This action of holding breath closes the nasopharynx so that no air can go in or out of the nose. So it feels like the back of the nose is closing and opening.

3. You have the ability to decide "how open" that thing is. This is a physical action above the throat and nothing to do with the lungs or diaphragm. Close it off again but not all the way. Just tighten it up a bit and try breathing out while it's "almost closed". You'll notice even if you try to push the breath harder to come out faster it won't. It can only come out at a rate determined by the size of the air opening. So you can operate this kind of like an air valve.

4. So this is all you need to do. Just "mostly close" that "valve" and hold it in that position. Relax. Let your body do its own normal breathing without you trying to mess with the breathing at all. Don't push the breath or pull it or try to make it slow or anything. You don't need to. Just because the opening is narrower, your breath will be long and slow and smooth.

5. Relaxing your body, just let it breathe, while you hold that opening in a partly closed position. Notice how the body just naturally "inflates" long and slow, like a balloon that inflates by itself. Then when it's done, as you keep holding the valve partly open, it starts to deflate all by itself, like a big bag of wind which just gradually empties by itself under its own air pressure (actually the normal diaphragm action).

So I do that a while. It's MUCH easier to just hold that position of restricting the outlet, than it is to try to manipulate the breathing muscles. I just hold it a while and let the body breathe slowly by itself. It's effortless, especially when you relax. "How slow" you breathe is entirely determined by how much you close off the airway, and nothing else. You can go immediately into a long slow breath without having to work up to it, and it takes hardly any effort. After a while you should feel calmer and your mind is "smoother".

A simple meditation technique I tried last night with unexpected results - it basically revolves around intense listening.

1) Know/imagine that there is going to be an extremely quiet sound that you are going to hear in your mind. It's so quiet, it's quieter than even your thoughts. It will be very very subtle so you're going to have to listen very carefully. If you want to anticipate that this sound will be a voice, that's ok too, but it's going to be really really quiet and barely noticeable.

2) Spend time listening really really carefully within, listening for this very quiet sound. Do not try to listen for 'silence' or to become silent or to silence your thoughts - that's too hard. Anticipate there will be a very quiet sound you're trying to find. You're trying to seek out a very quiet sound in your mind and it's going to be really almost too quiet to notice unless you listen really really intently, so you're going to have to pay really careful attention.

3) Do this for a while and you'll probably drift into normal thinking several times and go off on tangents. Hopefully you'll remember to come back to listening for this quiet sound again and focus again on listening intently. When I did this I got distracted several times but kept coming back to listening for something very very quiet.

4) At some point when you're ready and you've been doing this a while, your mind will have quieted down and you'll be quite focused, and you'll notice you haven't heard the sound yet. If you heard thoughts or voices that's ok, but that's not the sound we want. We want to focus on something subtler, a bit like transcendental meditation. However, we're now going to switch our focus a little bit.

5) Instead of listening for that quiet sound, which we didn't hear yet ;-), we're going to now shift to listening to God. The sound is going to come from God. We're going to put all our attention on God and listen really really carefully in his direction, just as before, because God has a really quiet voice. Just listen intently, be receptive.

6) You should hopefully notice that you feel you are directly 'in front of God' and that He is right in front of you, with nothing else coming between you. It may feel more intimate than you've ever felt with God before. And you'll just keep listening and staying focused on His presence, listening to what sound He might make. You can stay doing that as long as you like.

7) Optional final step, if you want, is to ask God something, and then continue listening to see if he will answer. Even if you don't do this step, I feel it's been helping in quieting your mind and helping you to focus on God, which is communion, which is good. I was really surprised how much I felt I was in direct contact with God more than ever before, with no middle-men/thoughts anywhere.

Give it a try ?

Jesus suggested to me that some form of meditation might help me to find some 'clarity and hope'. His instruction was to relax.

So the past couple of mornings I've done a very simple, easy meditation which completely quiets the mind very quickly with no effort. In fact I don't even focus on trying to quiet the mind, it was an unexpected side effect.

The 'meditation' is simply to lay down and thoroughly relax the body. That's all. The only part my mind plays is to constantly focus on relaxing, letting tensions ease, noticing any muscle tightness, sinking down into the bed, letting the fascial muscles relax, the shoulders sink down, etc. My goal is a 'feeling' I get when the body is really deeply relaxed.

As I focus constantly on relaxing as much as possible, very unexpectedly, no thoughts happen. I don't even need to try to stop any thoughts, there just aren't any. My mind is fully focused on getting the body to relax physically.

As the body relaxes physically, when it truly is relaxed, you get this sensation of physical stillness. Breathing is still happening. I pay no attention to trying to control the breath. The breath automatically slows down and becomes smaller as a side-effect of focusing on relaxing. There is no breath control needed.

After a time, maybe 10-15 minutes, I find that I need to be extra soft, gentle, and subtle, in terms of my attention to keeping things relaxed, because the sensation of relaxation is quite easily disturbed or stirred up. This focus on calmness and minimal interference and letting go, seems to tune the mind and keeps all thoughts silent. Probably also the focus on the whole body relaxing at once is a 'big enough' target that the mind has no attention left to create thoughts. The goal is simply the sensation you get when the body is completely relaxed all over, which is a feeling of being very settled, still, calm, almost like levitating.

As I do this I generally find myself falling asleep as well, it's a good way to get to sleep. I'm not bothered by that. What I did find this second time is that toward the end, I had a sudden unexpected moment of 'awareness', in which I became more aware and it seemed as though that was accompanied by an even further 'stilling' of the mind, beyond what I thought was possible. It felt like a clarifying, a sharpening, and a clearing. It wasn't like enlightenment or anything but it was a definite sudden burst of awareness.

The main thing I am getting from the meditation, besides feeling very relaxed, which also has the side-effect of helping to tune out of other people's energies that I've empathed and I 'come back to myself', is that it gives me a subtler clarity about certain situations in life, and also about the activities of my mind, what my thoughts are doing, etc. It shines a light on things and shows me a greater truth somehow, things I didn't realize I was doing. I didn't realize how much mind-chatter I have, normally, contrasted by absolutely no thoughts during this exercise.

I'm most surprised that thoughts stop completely when doing this. I know that focusing the mind can do that - focusing on a breath or a mantra or word or single idea or whatever... but when I do those things, my mind is still noisy and doesn't shut up all the way, and after a while it starts to go into deeper daydreams and stuff. Doing this body relaxation exercise I get absolutely no thoughts of any kind the whole time, provided I keep my focus on being as gentle and subtly relaxed as possible. It makes me wonder what this connection is between agitation in the body and agitation in the mind. But probably it's that I'm getting my mind to focus on calmness, quietness, stillness, being settled, and the body is sort of a 'prop' for the mind to use to achieve that, through focusing on its relaxation. Tying the mind and body together perhaps, so that the mind relaxes with the body.

Of course, meditations also produce emotional releases afterwards.

Here's a fairly easy meditation you can try. I call it 'being quiet'. You can use it to connect with and listen to Holy Spirit or Jesus.

Consider that your thoughts are actually audible, i.e. they are making sounds. If you can hear your thoughts, you are making sounds. And everyone else can hear your thoughts too, like being in a room having a conversation. I don't mean that there is a thought and there is a separate sound, I mean the thought IS the sound. We're so used to believing that all our thoughts are private that we let them run wild and unchecked, as though they impact nobody else. For the sake of this meditation, "there are no private thoughts!" - ACIM

Then imagine that you're in some place where, for whatever reason, you have to be very very quiet and not make any sound. Maybe you pretend you're in a library or a church or something. You don't have to picture anything particularly, you just need to know you need to be quiet - your audible thoughts need to be quietened down.

The main thing is simply 'being quiet' mentally, which basically means, not creating thoughts because they would disturb the peace. Since you know your thoughts are going to make sounds that are heard, and you need to be as quiet as possible, this simply compels you to focus on being quiet.

This isn't the same as thought control. You're not trying to stop thoughts once they've happened. You're just being quiet so that you do not make thoughts in the first place. And since your focus is on 'being quiet', that's enough to stop them arising. IF thoughts start to pop up you can bet you have 'failed' to be quiet because now your mind is chattering, and everyone can hear you! Shhhhhh!

I find this is easier for me than trying to be 'still', because stillness for me is too associated with lack of physical movement or not breathing and it just makes me become tense. I also find this easier than trying to focus on my breathing or breathing in a particular way or 'thought watching' and trying not to get caught up in thoughts. That's hard. Once thoughts are created they kind of have a mind of their own, because they are like little created beings with their own little bit of consciousness going off in random directions. Not making thoughts at all bypasses that. It's much easier to be quiet when there are no thoughts to deal with, than to try to clean up a noisy thought-mess after it's been triggered.

Once you've been doing this for al little while your mind should quieten down. In fact you should be able to 'be quiet' very quickly. I find this works far more effectively than other meditations I've tried.

While you're being quiet, take the opportunity then to calmly have a conversation with Holy Spirit or Jesus. Hearing them entails 'listening' which means not broadcasting your opinions and viewpoints, or your background 'processing' of what's being said. If you want to hear their voice, you need to stop your mental yacking and become receptive.Your thoughts ARE a conversation. And as the course says, the degree you will hear their voice is the degree that you're willing to listen.

Holy Spirit and Jesus are happy to talk to you if you will listen enough. Give it a try.

Notice here that Jesus says that you CAN use meditation as a way to go ALL the way to atonement. Without a holy relationship. But that a holy relationship is perhaps "more efficient" because it provides a learning environment in which both can benefit quickly.

"Nor is a lifetime of contemplation, and long periods of meditation aimed at DETACHMENT from the body necessary. ***All such attempts will ultimately succeed***, because of their purpose. But the ***means*** are tedious and very time consuming, for all of them LOOK TO THE FUTURE for release from a state of present unworthiness and inadequacy.

Your way will be different. ***NOT in purpose***, but in means. ***A HOLY RELATIONSHIP IS A MEANS*** OF SAVING TIME. One instant spent TOGETHER restores the universe to BOTH of you."

So a holy relationship is a way to SAVE TIME, compared to other pathways to God, but it is not the only way, or a required way. You can get there solely through meditation/contemplation as well. You can get there in a cave, or you can get there in a crowd. It doesn't matter.

PURPOSE is what's important. "because of their purpose" ..... if meditation is used for the PURPOSE of reaching God then it will succeed. If a special relationship is used for a PURPOSE of reaching God (ie a holy relationship) it will succeed. If the WORLD or the BODY are used for a purpose of reaching God, they will succeed.

It's always about the repurposing of what the ego made, which covers not just relationships but also the world and the body and perception and time and space and illusions. The whole thing is a MEANS for getting you home. And all such approaches CAN work.

A Holy Relationship can save time because it can be kind of a crash course, an intensive, a cooperative mirroring scenario in which two people are striving for the same purpose/intention, and so can help each other and support each other. That can work more effectively than "going it alone". But going it alone also can work.

Everyone's path is different and a holy relationship is not REQUIRED as such. But IF you are having relationships (special ones), converting them into holy relationships will be beneficial for achieving the goal. And they are nothing more than a MEANS to an end, not an end in themselves.

Jesus also talks about how some people realize the truth on their death bed, alone. Some realize it through many other paths. Some realize it through doing the lessons and the course. All of it is valid. Every repurposing of ANY aspect of the world is a way to go home. Any re-use or reinterpretation of ANY aspect of "life" here is a way to go home, because it moves you closer to true perception. Relationships with our brothers etc is just one part of that, one example of that.

It may be true that in the atonement plan, some individuals have chosen/agreed to meet due to having the potential for a holy relationship. And it may be that many "pairs" (or more) may come together in the final stages of awakening to wake up together. Which is a beautiful thing. But not an exclusive thing, or a mandated thing. Anyone, no matter their relationships, can always return to God.

The requirements for ascension is only your sole responsibility to accept atonement for yourself. How you GET THERE, is up to you. Whether through relationship transformations or teaching or writing or meditation or strange yogic practices or religion or whatever. Many will get there without ever running into the term "holy relationship" or having a clue what one is. The curriculums are individualized.

Using your relationships as a hotbed for awakening and practicing forgiveness is always a good thing. But ultimately forgiveness is the forgiveness of THE WHOLE UNIVERSE, not just select people, or objects, or pets, or certain bodies, etc. Your entire perspective on this realm has to be transformed. Your entire relationship to the planet, to the galaxy, has to change. Your relationship to time and space has to change. Your mind has to become whole and the entire world has to become "the forgiven world" to you. That is beyond the scope of just your relationships with other people, although they are INCLUDED in it.

Whatever way works for you, whatever is in your curriculum, whatever path you've chosen or lessons you've agreed to undertake, and whatever form that happens in, be it through your intimate relationships or strangers or not even involving other people at all, it's all good and it's all moving you closer to God. Because the only thing stopping you from going home is your willingness to do so. And nothing can hold you in the dream against your will. There is no requirement for entry to heaven other than to get your mind straightened out so that you can accept the Kingdom without reservation.

This morning Jesus told me to "listen". So I just lay there and focused on listening. My thoughts stopped. It was at times difficult to maintain extreme focus on listening intently, particularly without anything to listen "to". My mind kept getting lost agains in ego dreams and thinking. Then I'd come back to it.

Listening very intently stops all thoughts. It also makes you more present.

Then something else happened. Holy Spirit said, "receive". So while maintaining this listening state, I allowed myself to receive. This means, receiving without necessarily 'giving' anything. Allowing God to come to me. I immediately felt Holy Spirit's presence in my body which then proceeded to shake and stuff as Holy Spirit healed me. Each time I allowed myself to stop, listen, and receive, another wave came.

Here's why listening and receiving seem so alien to the ego, and why it stops ego thoughts.

Your mind in its natural state is supposed to receive everything from God. It is a receptive device. It's willingness to listen to everything God is sharing and to be open to it keeps it plugged into love. It is supposed to receive a constant broadcast of love, all the way into the deepest depths of the soul.

This is simple cause and effect. God is cause, God creates and sustains you forever, you are the effect of God and so it is completely natural for your soul to simply receive whatever God is creating you to be.

This openness to receive God, to allow God, puts the mind into its natural state of extension, where it receives input from God and then broadcasts it, like a repeater. It allows God to flow through it and express love outward, increasing the love and joy.

But in the separation idea, something happened.

Another way to think of separation is that we tried to unplug ourselves from God's input, to stop listening to His Voice, to stop receiving His love, and to run off with our hands over our ears trying not to acknowledge, allow or be open to receiving the truth. It was an attempt to shut out the 'cause' of ourselves and to pretend that we ourselves are our own cause.

This does something unnatural to the mind.

Without input coming from God, the mind starts 'inventing' inputs. It starts to dream. It makes stuff up. And since what it is making up is not love, all of this dreaming produces ego thoughts and forms. "All thoughts produce form at some level." So now instead of simply radiating silence, or peace, or love or joy, the mind starts making "noise". This noise takes the form of ego thinking.

So ego thinking then is, in every case, an attempt to run away from God, to not listen to God, to not RECEIVE, and to instead try to give without receiving. This is because in the separation, ego separated giving from receiving. It actually is trying to give give give all the time (because it is sacrificial), but without receiving, because it wants deprivation and lack.

So the ego-driven mind is very good at making noise, broadcasting, giving without receiving, creating lack, inventing thoughts and dreams, and making illusions. It is all symptomatic of being unplugged from God and not receiving God as input.

So what happens is, if you focus on listening, ALL of your ego thoughts will go silent. Very automatically. You don't need to thought-watch or try to transcend them or stop them or whatever. They are only happening because the mind is not listening to God. So as you put all your focus on God, all your problems are solved and the mind automatically stops inventing stuff.

All of the ego's thoughts are mind wandering. And mind wandering means, allowing mind to take you away from yourself and away from God. This means going into ego thinking, making illusions, believing separation, and stopping receiving. If you did not "wander away" from yourself, ie yourself in God, you would not have any ego thoughts - OR any ego at all.

Essentially this is the ONLY meditation that works, because there is only one problem - separation from God, and only one solution, rejoining your mind with God and putting your mind back in service to spirit. ie being willing to receive God's will and extend it, rather than willing against it.

It is very easy and simple and very powerful. Just put all your attention on listening. Listening means you are shutting up and stopping making noise and being quiet and allowing something else to have it's say. It means you are willing to stop being the author of illusions, and to receive reality - what it wants to tell you it is rather than your ideas about it.

Whether you listen to sounds or not does not matter. But even if there are sounds and if you put all your focus on listening to them, that is helpful too. Not much different to transcendental meditation where you focus on one thing. But you don't even need something to focus on.

You are basically focusing on God. On allowing God to express to you, whereby you listen to that expression and thus receive it. Listening and receiving are the same thing. This is also how you get in touch with spiritual guidance.

"If you do not hear the voice for God it is because you do not choose to listen."

When you surrender and listen, and become open to receive, it can seem as if you are being selfish by ONLY receiving. But try it. Allow God to come to YOU, rather than you doing all the "seeking". "Be still, and know that I am God." Just allow yourself to receive God's love, let Him love you, let the love come to you, and simply absorb it. Without needing to express anything, nor even trying to extend it.

We have become SO used to not receiving that we think we're supposed to do something in order to earn or be entitled to something. You don't. God would love you regardless of whether you do anything. Just be still and listen and let yourself receive from God.

I think I posted about this a while ago and called it "God bathing"... like sunbathing, you just soak up God and receive the warmth. Like recharging a battery before use. It feels great to let yourself receive love. Especially to allow yourself to be loved without you having to do anything, recognizing you are worthy of that. It actually makes you feel VULNERABLE. Exposed to God. Allowing God into your innermost private areas. Soak up the love. It will heal you.

And, if you are willing, to receive God's love, you might also invite Holy Spirit to enter you at that time, and He really can go to town healing you. There are major miracles of healing waiting for you to receive if you will just surrender and be willing to let it come to you. This is also the key to abundance.

Light is truth. You can see what really is, when there is light. You cannot see in the dark. Darkness appears to hide the light, as though blocking it, removing it, or affecting it. But light cannot be affected by darkness. Darkness is always affected by light, because light dispels it. Even in the dream world, light dispels the darkness.

In awareness, in your mind, the light of truth reveals to you what the truth is. In awareness of the truth, everything is revealed. Whatever the illusions were, they are seen clearly and understood to be only what they are and nothing that they appeared to be. They are nothing.

The light itself is enough to clarify the matter of whether the ego exists or not. The light shows you that there is no real ego. The light clearly reveals to your awareness, that all of the things which you thought really happened because of separation, actually have not happened.

The light also shows you something very important. And it's simply that, in the light of truth, nothing has really gone wrong, so there is nothing that you need to do "extra" to deal with the wrong stuff. You don't need defenses against it, you don't need special skills to deal with it, you don't need a special technique or a meditation or a set or rules. Your behavior doesn't matter, you don't have to effort to interpret things differently.

There simply has not been anything that has gone wrong. There is no ego, no world, no death. They were just illusions and tricks all along, pretending to be real but being nothing but fantasy. This is all *recognized* in the light. The light shows you that this is true. So it's not like, you suddenly realize that there's all this shit going on and now you have to deal with it. Its a recognition that there is not really any shit at all! None. Zero.

And then instead of having to constantly be at war, to defend yourself against the ego, you instead have cause for celebration, because you suddenly see that every single form of suffering was pretend, make-believe, illusory and fake. There was not a real separation. There was not sickness or suffering or death. It was all made up. And all you needed to do was to RECOGNIZE it for what it is - literally nothing.

The light is not concerned about the ego. The light is not upset about separation. The light does not fear the consequences that separation seems to cause. The light is just full of joy and celebration, in the recognition and knowledge, that God's Kingdom is completely intact, safe, unharmed, filled with eternal life, and absolutely nothing has ever gone wrong.

The light shows you this. It's a perspective. It's a correct way of looking. Its True Perception. Vision. The ability to see "what is" and, in that light alone, see that everything of the ego is simply false, untrue and not real at all.

Isn't it great news to know that absolutely nothing has ever really gone wrong, and all the stuff that seemed to have gone wrong was just a bad dream? That in reality, there is only the light and the joy and the peace? And that's all that there is? :-)

Its the big secret that all illusions attempt to hide. That there really has not been a separation at all, God is unchanged, You are still your True Self, you are still absolutely worthy of and welcome by God's love, and there is absolutely no reason whatsoever to be upset or afraid? This is the truth. This is the atonement of God. Reality is a HAPPY reality. All else is just a nightmarish illusion that isn't even real at all.

There is no true or valid reason to be upset or unhappy, ever. There is only justification for eternal life in joy and peace.