Meditation for Beginners

Instructions for your Meditation

Meditation for beginners

1. Sit or lie down.

If you are sitting, make sure you are sitting in a comfortable position, otherwise you will start to feel a pain in your back or other part of the body and you won't concentrate properly! Best way how to sit without being disturbed, is is to support your back.

2. Close your eyes.

If you are tired, you can let you eyes be open, but focus on something. For example you can watch the flame of the candle, or stare on some object without analysing it.

3. Observe your body.

Observe how you are breathing, how breathing causes that your body is moving a little bit up and down with every breath. Be aware of everything outside- your room, sounds, smells, chair you are sitting on and pressure you body makes on it...

4. Concentrate on your breath.

Now is the time to slow down. You gently move with your attention from outer world inside. Visualize, that everything around you is slowing down, and also your breath is slower. And your thoughts are also slower.

5. Watch your thoughts.

Imagine, that you are in a cinema, sitting and watching the movie- and this movie is your mind- your thoughts. What kind of thoughts are now in your head? Is it something about a work, a partner, dialogues with some people, stories about you being a hero or being right…vacation, future plans....??? Observe them carefully. They directly influence your emotions and your well-being!!! Good, constructive and positive thoughts causes positive feelings. Fears, doubts, regrets, affirmations like ”I am not good enough” “I am valuable only if I work hard”..etc they causes negative emotions like sadness, depressions, anger, discomfort, frustration etc...

6. Don't fight with your thoughts!

Just let them come and go. Don't develop them further.

7. Now, concentrate even deeper. On your emotions.

If they are not good, “breath” them out. With every next breath, relax more and more.

Simple meditation

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8. Say affirmations. Try to say these affirmations and feel them: “I am peace” “I am harmony” “I am joy without reason”. You can help yourself by visualization- you can visualize beautiful places, as if you are there and everything is just perfect. If you do this, feeling better would be easier.

9. Stay relaxed and feel peace, harmony and joy.

10. Return back. When you feel that it was enough, return back. Just gently put attention to your body again, take a deep breath, stretch a little bit and (if your eyes were closed) open your eyes.

Meditation with light

The light is for us, humans very important. During sunny days we feel better. Sun light has direct effect on our body, it sets biological rhythms and stimulates our body. Modern medicine already uses light as a complementary treatment for some diseases. It is not surprising, that we can also use light in our meditation and it will have positive effect on our psychical and physical health!
We offer here three possibilities of light meditation. You should try all meditations with light and choose the one, which works best for you, or combine it as you want and feel.

1. Light body bath
Close your eyes and relax your body. Start with relaxation of your feet and go through legs up to the trunk, arms, neck and head. Then, slightly deepen your breath, it should be regular and balanced. You need to feel good and comfortable. Now, visualize a light around your body. In fact, you are in the middle of a light bubble. The colour of light should be bright and pleasant. Choose the colour, which feels the best- it could be white, yellow, pink, sky blue or violet, or maybe golden... Observe how it effects your state of mind. If you have a problem to visualize light, search in your memory. Remember beautiful sunny day somewhere outside in the nature and feel the warmth of the rays on your skin! Now, stay in this light bath as long as it feels comfortable.

2. Light inside
Close your eyes and relax your body. Start with relaxation of your feet and go through legs up to the trunk, arms, neck and head. Then, slightly deepen your breath, it should be regular and balanced. You need to feel good and comfortable. Now, you will spread the light into every part of your body. Start in the middle of your chest and spread it from there to the trunk, arms, legs and head. If you have problem to spread the light and keep it in some part of your body, give this part a special attention, try it gently again and again. Now, stay in this state of being enlightened in every part of your body as long as it feels comfortable.
light meditation

Picture © sstresnakova

3. Breathing the light
Close your eyes and relax your body. Start with relaxation of your feet and go through legs up to the trunk, arms, neck and head. Then, slightly deepen your breath, it should be regular and balanced. You need to feel good and comfortable. Now, imagine, how light is flowing with every breath you make, into your body. And with every next breath it is expanding more and more into the whole body. With every exhalation visualize how energies and feelings, which are not good or useful for you anymore, are flowing away from your body. Work this way till your whole body is filled with the light. Then, keep the light inside as long as it feels comfortable. End this exercise with exhalation of the residual energies into the state of balance.

Healing body meditation


Have you ever realized, that your thoughts have huge impact on your body? It is nothing “special”...You want for example to raise your hand, you just think of it and the hand is raising... All thoughts we have, influence our body! Now think, how would your body be influenced for example by a thought:”My body is not nice, it has weird shape...” !!! Maybe you are “right”. You don't look like the fitness champion or professional dancer. Or you need to reduce your weight. But this is not the reason not to like your body! We need to look at our body from a different perspective. The truth is, that we are not just this body. Of course, our body is the part of us, but lets perceive it rather as a useful tool then as a symbol of our value! We have to see its beauty and uniqueness again. And this is the purpose of this meditation.

1. Sit or lie down

If you are sitting, make sure you are sitting comfortable, otherwise you will start to feel a pain in your back or other part of the body and you won't concentrate properly! Best way is to support your back.

2. Close your eyes

If you are tired, let you eyes be open, but focus on something (for example watch the flame of the candle).

3. Be aware of everything outside

…your room, sounds inside and outside, smells, pressure of your body on the chair you are sitting on...

4. Concentrate on your breath

Now is the time to slow down. Visualize, that everything around you is slowing down, and also your breath is slower.

5. Observe your body

Observe how you are breathing, how breathing causes that your chest is moving with every breath. Be aware of your whole body- legs, arms, trunk, head. Be aware that inside of your body, great things are happening right now! Digestion, biochemical processes, transformation of energy from food into energy/heat, beating of our heart, activity of our brain.... Our body is something extraordinary, a symphony of millions of cells, which are working together! It is a miracle.

6. Speak to your body

What do you feel now? What would you like to tell your body now, the body, which gives you possibility for extraordinary experience called human life? Speak to your body now, with full awareness. You can tell something like:”O, my dear body, thank you for what you are, that you do your best every day, try to obey all my orders. I wish you good health and vitality. You are really a great gift. I will try to give you also the best- best nutrition, healthy movement, my loving attention...”

7. Observe, what's happening now.

What do you feel your body is “telling” you? It is speaking to you through its feelings.

body meditation

Foto © a.schaffer I pmalenky

8. “Scan” your body from feet to the top of your head.

Imagine, you can see, what's inside of your body. Do you feel everything is all right? Or do you feel some parts are not ok? Pay attention to “problematic” parts, give there your attention and love/energy.

9. Return back

Breath deeply several times. Move with your hands and feet. Let things go and let energies to work their own ways without interfering with your mind. Slowly open your eyes and return to the normal state of awareness.

Tree meditation

Best place where to do this meditation is outside, in the nature. Go to the forest or find some quiet place in a park. If there is a nice and warm sunny day, practice without shoes.

1. Stand on grass, legs are a little bit apart. You have to feel comfortable by the way you stand. Take a deep breath and relax.

2. Observe trees around you. They stand still with their roots in the ground and their branches towards the sun and sky.

3. Close your eyes. Imagine now, that you are also a tree. Your body is a trunk, your feet are roots and your arms are branches. Feel the roots. They are growing from your feet into the earth. They are going deeper and deeper, searching the way through soil and stones. Feel, how it is to be grounded in the earth. Be aware of the Earth, as a being, listen how it whispers. Rise your hands towards the sun. Imagine, they are your branches. Feel the warmth and light coming from the sun. Feel the wind on your face. Feel the water flowing inside of your body.

4. What is beyond this all? The essence of life, which flows in every being in this world. It is the same in human being as well as in the tree or little fly. Feel it. Don't think about it! Don't think how it should feel or if you feel it correctly! Everybody has his/her unique way how to feel and experience things. If you are alive, this energy is inside of you, no doubt. So, relax and feel. Let things go.

5. When you feel that it was enough, return back. Take a deep breath, gently put attention to your body again and open your eyes.

tree meditation

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Refreshing meditation

This meditation exercise will require your imagination and focus. It can untangle inner blocks and restore energy flow within. At the same time, don’t be so serious about it. Just relax and play. In order to achieve harmony and joy, one needs to be open for what will come and not to expect anything.


1. Sit down and relax yourself, breathe deeply several times, with each exhalation, you are relaxing your body more and more.

2. Now, focus on your breath. Imagine, that every breath you take brings into your body the power of life, which is everywhere and makes us all alive. You can feel that your body is more and more alive and radiant.

3. Imagine that you can push this energy also into more subtle (energy) body, or biofield, which is a little bit bigger than your material body… This body also needs your attention and is influenced by your state of mind. Imagine that the power of life inside of you starts to flow through your spinal cord up to your brain and from there, it is spreading into your energy body, making this subtle body strong and energetic. Repeat this process several times with the strong focus.

4. Observe, what is happening inside and around you. Don’t think, just be. Experience it, thinking stops with focusing on being. You can feel now more healthy, alive and clean. If you feel, that there is too much energy, put your hands on the ground and let it flow away, into the ground.

5. When you feel that it was enough, return back. Take a deep breath, gently put attention to your body and open your eyes.

refreshning meditation

Foto © mstresnak I sstresnakova

Meditation for calming down the mind

Sometimes, after being fast and busy for a whole day, or solving some problem, it is really challenging to practice meditation. We sit down and we realise, that hundreds of thoughts are running through our mind and we are not able to stop it. This simple exercise, which originates from zen practice, helps you to calm down your mind and focus on the Being behind, the real you.

1. Sit and relax yourself, breathe deeply several times, with each exhale relax your body more and more.

2. Be aware, that your will directly controls your body. Breathe consciously several times, observe, how your body inhales and exhales at your will. Then, wish to lift your hand. Be aware, that the wish to lift the hand moves your hand up. Then, put your hand down and relax it.

3.. Now, with the same will, order your body to regenerate and attune to the energy of the nature around you. Start to count to ten. While you are breathing in, say one and breathe out. Then, continue with two, three… With every breath, your body is more and more harmonised and relaxed.

4. If you realise, that you are lost in your thoughts and you are not counting, start again with one. Do not fight the thoughts. Label them neutrally as "thoughts" and pay no more attention to them. This exercise has no target, no deadline, so, don't feel upset, when you get lost. Just gently return to counting. This way, you will focus your mind and it will calm down.

Meditation for dissolving of inner barriers

During our lives and different experiences or life situations, we naturally create some barriers or inner blocks, which limit us in our development or fulfilling of our dreams. These barriers are unconscious, that's why it is difficult to see them. And, what we cannot see, we are not aware of, and we cannot change.
Following spiritual exercise can help you to start the natural process of dissolving barriers. The only condition for being successful is to acknowledge to yourself, that there are many things, which you are afraid of and many things, you don't want to see, because it hurts. Our unconsciousness is our friend, we can make It our ally. It knows, what is good for us and wants to help us, if we allow it and ask for it. So, don't be afraid to open yourself and stare curiously into the shadow… If you are brave enough, it will bring you many hidden treasures!

Dissolving blocks meditation

Foto © mstresnak I sstresnakova

1. Sit down and relax your body. Breathe deeply several times. With each exhalation, relax your body more and more.

2. Visualse yourself standing in front of a big gate. This is the entrance into your Subconscious mind. Greet your subconscious mind with love and ask it for help and cooperation. Our Subconsciousness is much more powerful, that we think. If we make It our ally, it will bring us lots of power! Before you enter, focus on intention to work with those hidden barriers, which stay in your way to achieve your important goals. You don't need to know them exactly, your subconscious mind will figure that out!

3. Open the door to your Subconsciousness. There is darkness inside, but now, when you opened the door, ray of light penetrates the darkness. You can see there a block of ice, a huge ice cube. It represents those obstacles in you, which hinders you. Now, be aware, that light melts the ice down. Say: "As the sun and warmth melts down the ice, my awareness melts down all barriers, which hinder me." Concentrate on how ice is melting down, making a puddle and then, with more light and warmth, water is transforming into a steam and disappearing into the air. Say: "As the ice was transformed into the steam, my inner obstacles were dissolved from my life".

4. Now, when the work is done, go outside and close the gate. Be aware of the sudden sense of lightness. Thank the Subconsciousness for the process, take a deep breath and slowly open your eyes.

Spiritual practice “LOTUS FLOWER”

  • Calm down, come to yourself, be open and relaxed.
  • Imagine, that you are planting the seed of a lotus inside yourself, in the region of the solar plexus. Be aware, that this small seed grows inside of you through the power of Love generated by your own positive thoughts.
  • If you want this flower to grow further, you need to stop your negative thoughts every time they appear, and to consciously focus your attention on something positive, so that you can feel positive emotions inside.
  • The speed, how this seed is growing, depends on your desire and effort you give to this exercise. More often you practice being joyous, happy, loving and grateful, the quicker the seed of love grows. (This process can take days, weeks, but also months of exercising.)
  • At the beginning, imagine that the seed starts growing into a small stalk. Then, leaves appear on the stalk, then comes a small flower bud. And finally, by repeating practice, putting more and more power of Love into your body, the bud blossoms out into a lotus. The lotus is at the beginning golden, but later, as it grows, it appears to be dazzling white.”
  • This flower is nourished by the energy of Love. And it is poisoned by the negative energies like energy of fear or anger. When you are in anger or any other negative emotion, the flower becomes ill. Then you will need to make an effort to heal it again. It is a kind of control.
Lotus meditation practice

Image © pmalenky I sstresnakova

Read more about this practice, how to deepen the practice even more, what happens after regular and correct practice and what effect it will make inside of your body in the book of Anastasia Novykh- Spiritual practices and meditations, or Sensei of Shambala book 1

Four angels meditation

As long as we are balanced inside in love and trust, negative forces cannot hurt us. The "System" (Matrix) knows this and therefore it will try to impose on us various negative thought-structures such as fear, arrogance, greed and doubt. It is important to understand how the negativity works and how to protect yourself against it, and of course the angels will help us as well.

Observe, how your body breathes: effortlessly and without exertion. Visualise, that with each inhalation is coming into your body also light and energy. And with each exhalation, you exhale all the bad things stored in your body. Breathe in, and you inhale a divine love. Breathe out, and you exhale the fears and tensions. Whenever disturbing thoughts come to you, concentrate again on your breathing. With every word I say, you dive deeper and deeper into the space of your subconsciousness. You are the love, gratitude and trust.

Now imagine that you not only inhale with your nose but that you also inhale through your hands. Imagine how with every inhalation the energy flows through your hands into your body, like water. While inhaling, this prana energy flows effortlessly through your hands up through the arms into the shoulders. While exhaling, it flows down into your lower abdomen, in the hara centre. The prana energy accumulates in the lower abdomen, in the second chakra, which is under the belly button approximately in the length of 3 fingers. When the energy fills this second chakra. then it rises slowly through your spine into the centre of your brain. At the beginning, this will be just visualisation, later, you will feel it physically.

This way, we will breathe separately before we start the work with every essence/entity. This means, first we accumulate the energy in hara, then we move into the centre of the brain and then we start from there our work. After the work is done, we will return to the breathing.

The process of breathing lasts approximately 3 minutes.

Now imagine, that the energy from the middle of your brain is flowing through certain point above your right ear into the energy centre of the right essence/being in in form of an energy bowl. Here, approximately half a metre from the body, is our fire being, depicted in various shamanic or spiritual traditions as a tiger, leopard, or buffalo (bull). It is a warming whirl of energy. The voice of fire automatically asks inwardly: "Will the thing or person increase my status or help me achieve my goals? Does it help me become more effective, more influential or stronger?"
The natural emotion of fire is "anger". The emotion itself is natural and positive because it helps us say "no" and take our own path. Anger can be used as a power impulse to tackle things, break new ground, leave the comfort zone, and dare to evolve.

When anger is not properly channelled, it leads to "fury." That's a negative emotion. Because of this emotion, people perform acts that they later regret and that lead to destruction.

Imagine, how this centre is moving an anti-clockwise direction. This anti- clockwise movement is happening, when we react in an aggressive way, feel anger or scared. When this happens, the energy vampires can suck the prana energy out of us. The system tries to manipulate us to fight against ourselves.
Angel meditation

Image © pmalenky I sstresnakova

When something mentioned above happens, please stay calm, loving, balanced and confident. God has a solution for every situation. If we do not see the solution at this moment, it only means that our ego does not see the solution, not that the solution does not exist! Stay humble and pay attention to the fire energy centre and imagine how this whirl of energy is spinning slower and slower and then it finally stops moving. We are all one! There is enough for everyone.
Imagine a red pentagram at your right side and say inwardly: Archangel Rafael, I call you and thank you for your energy and protection.

Meditate now for approximately 6 minutes.
The process of breathing for approximately 3 minutes.


Now imagine, that the energy from the middle of your brain is flowing through certain point above your left ear into the energy centre of the left essence in form of an energy bowl. Here, approximately half a metre from the body, is our earth being, depicted in various shamanic or spiritual traditions as a dragon, snake, or wolf. It is a cold whirl of energy. The voice of the earth automatically asks inwardly: "Does the thing or person give me security or does it trigger stress or anxiety? Is it safe and reliable? Is there a guarantee?" The primary emotion of the earth is a "fear", which is okay to a certain extent. Fear teaches us to be careful, to be attentive, to think things over. This is our inner voice, which longs for stability, reliability and loyalty. But you can only find that in God. Everything material will pass away.

If fear is not properly channelled, it leads to "panic." That's a negative emotion. Because of this emotion, people perform acts that they later regret and that lead to destruction. Another emotions related to this being are arrogance, selfishness or increased libido.

Imagine, how this centre is moving an anti-clockwise direction. This centre revolves anti-clockwise when others make us feel uncertain, hopeless and desperate through the search for our defects, when our ego is active and we feel we are better than others. When this happens, the energy vampires can tap into our prana energy. The system tries to manipulate us into the impression that there is not enough and that we must mercilessly compete and act ruthlessly.

When something like that happens, please stay calm, in love, balance and confidence. There is enough of everything for everyone here. We are eternal souls. We are immortal divine personalities, light and wisdom. Stay humble and pay attention to the left energy centre and imagine how this whirl of energy is spinning slower and slower and then it finally stops moving. Feel the neutral position of all four essences at once. Slowly, the remaining emotions and the feeling of cold are fading away.

Matter springs from the mind and the soul! Matter is here for our spiritual development and has no life and no joy in itself.

Imagine a green pentagram at your left side and say inwardly: Archangel Uriel, I call you and thank you for your energy and protection.

Meditate now for approximately 6 minutes.
The process of breathing for approximately 3 minutes.


Now imagine, that the energy from the middle of your brain is flowing through the back side of your head. Here, approximately half a metre from your back, is our water being, depicted in various shamanic or spiritual traditions as a dolphin, turtle or elephant. The voice of the water automatically asks inwardly: "Will the thing or person take care of me? Can I trust the person or will they leave me or leave me alone when I need them?" We can call this being as information being, because it carries the memories from our past, and also from past lifetimes.

The primary emotions of water are "grief, sorrow, pain". These are the natural emotions. Sorrow helps us to say goodbye to things or people. When we allow ourselves to say goodbye, we'll get rid of sorrow quickly.

If grief, sorrow or pain are not properly channelled, it leads to "depression" or "hopelessness." That is a negative emotion. Because of that emotion, people do things they later regret and which lead to destruction.
4 angels meditation

Image © pmalenky

This energy centre can spin both of the directions, to the left (anti-clockwise) and also to the right (clockwise). The direction depends on the feelings, which are created by the memories coming from that centre. If it is spinning clockwise, it was activated by some uplifting experience. Such activity of this centre will direct us in a positive direction.

If the centre spins anti-clockwise, it can activate our pain body. This can be connected with our negative experiences from the past or from previous lives. This energy centre also turns anti-clockwise when we let others make us feel guilty. When that happens, the energy vampires can tap into our prana energy. The system tries to create an impression that we are victims, that the others don’t care about us. Our pain body, which can be activated by hurt, mental or physical pain, also sits here.

We are eternal souls who go from one life to another. We are immortal divine personalities, light and wisdom. We are always connected to everything. Stay humble and go with your attention to the rear energy centre. Imagine how it is spinning clockwise. All our memories are here. Not only from this life but also from previous lives. In order to properly process the memories, it is important to forgive yourself, as well as others, this way our pain body won't be activated. We are never alone! Wish everything, need nothing!

Imagine a blue pentagram behind you and say inside: Archangel Gabriel, I call you and thank you for your energy and protection.

Meditate now for approximately 6 minutes.
The process of breathing for approximately 3 minutes.


Now imagine how the energy from the middle of your head flows forwards through your forehead. Here, in front of you, about half a metre from your body, is your air being who has been portrayed in various shamanic or spiritual traditions as a unicorn, hawk, or phoenix. The voice of the air automatically asks inwardly: "Does the thing or person bring me new knowledge or does it become boring? Does it bring me something new? "
The natural emotion of air is "envy". The emotion itself is natural and positive because it helps us to tackle things that others have already done. It's a voice that tells us, "If they did it, you can do it too!" Envy can therefore be used as a power impulse to tackle things, leave our own comfort zones and dare to evolve.
If envy is not properly channelled, it leads to "jealousy." That's a negative emotion. Because of this emotion, people perform acts that they later regret and which lead to destruction.
This centre turns anti-clockwise when we let ourselves to be intimidated. When this happens, the energy vampires can tap into our prana energy. The system tries to give us an impression that we are incapable, inferior or stupid. We or others block this centre by feigning aloofness and mock shyness.

If this happen, please stay calm, in love, in balance and in trust. Everything will pass! You will use the changes positively if you stay in balance and openness. Imagine how this whirl of energy is spinning clockwise.

We learn by our mistakes. A child has to fall 200,000 times before it learns to walk. Invest into a knowledge and educate yourself! Remain confident! Through knowledge, one travels from faith to certainty.
Mediotation Angels

Image © pmalenky

Imagine a yellow pentagram as it appears in front of you and say inwardly: Archangel Michael, I call you and thank you for your energy and protection.

Meditate now for approximately 6 minutes.
The process of breathing for approximately 3 minutes.


Imagine a white lotus flower growing in your solar plexus. Nourish the flower with love. Imagine how the lotus flower continues to grow and how it covers your whole body with its petals. Nourish the flower with love also in your daily life. The lotus flower as well as the archangels will protect you the whole day and at night.

Slowly deepen your breathing. When I say 3, you will again be fully awake and strong for the next life challenges.
1. Inhale deeply through your nose and out through your mouth.
2. Return your attention to your body.
3. Take a deep breath through your nose and out through your mouth. Open your eyes and enjoy the present moment.

The end of the meditation


Find more interesting information about four beings in the book Allatra.

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