White Magic

Meditation for Beginners

Instructions for your Meditation

Meditation for beginners

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, you can let you eyes be open, but focus on something. The best way how to focus is watch the flame of the candle.

3. Observe your body.

Observe how you are breathing, how breathing causes that your body is moving a little bit 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. 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 hear? About work, partner, dialogues with some people, duties...vacation, future plans....??? Observe them carefully. They influence your emotions and your well being very much!!! 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, nervosity, 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

Foto © mstresnak I sstresnakova

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.

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1. Light bath
Close your eyes are relax your body. Start with your feet and go up to the trunk, hands, neck and head. Then, concentrate on your breath, it should be regular and balanced. Then, visualize light around your body. In fact, you are in the middle of a light bubble. The colour of light should be bright and pleasant. Follow your feelings- it could be white, yellow, pink, sky blue or violet, or maybe golden... Observe the effects. If you have problem to visualize light, search in your memory. Remember beautiful sunny day somewhere outside in the nature!
2. Light inside
Close your eyes are relax your body. Start with your feet and go up to the trunk, hands, neck and head. Then, concentrate on your breath, it should be regular and balanced. Now you will visualize light in every part of your body. Start again with your feet and go up to the trunk, hands, neck and head. If you have problem to visualize light in some part of your body, it is possible, that you have there some problem or disease. So, take the necessary steps.
light meditation

Picture © sstresnakova

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3. Breathing the light
Close your eyes are relax your body. Start with your feet and go up to the trunk, hands, neck and head. Then, concentrate on your breath, it should be regular and balanced. Then 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 whole body. With every exhalation visualize how energies and feelings, which are not good for you, are going out of the body.

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...”

body meditation

Foto © a.schaffer I pmalenky

7. Observe, what's happening now.

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

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. Let things go. 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

Foto © mstresnak I sstresnakova

Refreshing meditation

This meditation 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. To achieve harmony and joy needs to be open for what will come and not to expect anything.


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

2. Now, focus on your breath. Imagine, that every breath you take brings to your body the power of life, which is everywhere and makes us all alive. You can feel that your body is more and more filled with life. Imagine that you can push this energy also into more subtle body, which is inside the human body, in fact it is little bit bigger than material body… This body also needs our attention and is influenced by our emotions. Imagine that the power of life inside of you starts to dissolve “knots” inside this subtle body and energy is flowing again without obstacles.

3. Feel this flow inside. Don’t think, just be. Experience it, thinking stops being inside. 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 into the earth.

4. 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, or solving some problem or issue, it is really challenging to practice meditation. We sit down and observe, how 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 controls your body. Breathe consciously several times, observe, how your body inhales and exhales at your will. Then, lift consciously 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. 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 and relax yourself, breathe deeply several times, with each exhale relax your body more and more.

2. Visualse yourself standing in front of a big gate. This is the entrance into your Unconsciousness. Greet your unconsciousness with love and ask it for help and cooperation. Our Unconsciousness is much more powerful, that we think. If we make It our ally, it will bring us lots of power! Ask it for bringing those hidden barriers and blocks, which limit you from achieving goals, which are important for you. You don't need to know them exactly, we will work just with strong images!

3. Open the door to your Unconsciousness. 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 blocks, which hinder me." Concentrate on how ice is melting down, making a puddle and then, water is transforming into a steam and disappearing into the air. Say: "As the ice was transformed into the steam, my obstacles were dissolved from my life".

4. Step back from the Unconsciousness and close the door. Be aware of the sudden sense of lightness. Thank the Unconsciousness for the process and slowly open your eyes.

This Song will help you to find joy, balance and inspiration for your day!

This Meditation will lead you to inner peace and place above time and space. Enjoy your life!

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