Meditation Sequence – Back to Essence

Special thank you to Red Bull for guiding an amazing meditation for everyone. Joyful smiles all around!

Meditation Setup

Go to a beautiful location in nature – cliffs with some gentle wind and easy temperature is great.

Meditation Goal

To calm your heart and mind, to absorb some beautiful natural energy and maybe even stop your thinking just for one second 🙂

Moving Meditation is the warm up

1. Standing
   1. Moving Meditation
      1. Stretching
         1. Stretch fingers
         2. Stretch arms and look away to stretch neck
         3. Neck Rolls
      2. Yoga
         1. Great pyramid
         2. Cobra stretch
         3. Triangle stretch both sides
      3. Chen Kuen
         1. DNA Twist
         2. Dragonball lift earth to heaven
         3. Cut to Chest open stretch
         4. Pheonix
         5. Qian Kun Hamstring stretch
         6. Hands behind back stretch
         7. Third eye lift up
      4. Tai Chi
         1. Paint brush
         2. Watermelon / slice / half to you / half to you 🙂
         3. Dragon ball one leg lift
         4. Paint brush

Seated meditation

1. Dragon Breathe
   1. Close your eyes fully or half / relax your gaze / relax your eyeballs
   2. Be aware of air passing through your nostrils and down into the low stomach area (Dan Tian) below belly button
   3. Gently squeeze 1% the pelvic floor and lift the crown of the head up (this feeling should make you feel light / light will make you smile gently)
2. Joyful, kind smiling / Buddha smiling
   1. Not hollywood cheesy grin, not lips down, find middle-way-smile.
   2. Put kindness and care towards every life into your smiling.
3. 4 Element Meditation
   1. Earth
      1. Feel yourself connect to the earth you sit on, feel where your arms touch your body.
      2. Muscle by muscle let go a little bit starting from your eyebrows, face working down to your fingers and toes
      3. As the air leaves your body so does your tension
      4. Feel how the body will find a relaxed, balanced place to sit without tension or you having to do anything.
   2. Water
      1. Blood pumps through your body
      2. Feel where it circulates and slows down
      3. Put warm energy and kind intention into that part of the body to unblock it
      4. Feel how this system works all by itself automatically you don’t have to do anything.
   3. Fire
      1. Feel the sun’s warmth on your body – does it warm one part of the body more than the other?
      2. Feel the warmth of the earth underneath you. A whole planet is connected to you.
   4. Wind
      1. Feel the air gently expand into your Dan Tien, low stomach area, opening all the joints and ligaments
      2. As it leaves your body feel the gravity pull you back down
      3. Gently lift your centre line to open the body even more and feel light
      4. Feel how this system of breathing is automatic, you don’t have to think to breathe
4. Observing Life Sound Meditation
   1. See https://secrettruthoflife.com/2015/08/06/meditation-observing-life-sound/
   2. Short intro
      1. Hear sounds without labelling them
      2. Observe who is labelling all the sounds. Let it go.
      3. Hear the sounds without reacting to them. Calm the heart and mind.
      4. Practice until all the different sounds become one “sound.”
      5. Observe sound can appear because silent is there before and after.
      6. Sound is temporary, silent is no beginning and no end.
      7. Sound is illusion, silent is your essence.
      8. Aware silent.
      9. Feel the joy from your heart taking a rest just for a moment 🙂
5. Mantra singing
   1. Om Mani Padme Hom
6. Bowing – recreate your will to help every life
   1. Bow to a Buddha or Bodhisattva you appreciate and respect
   2. When you finish bowing take a second to reset your intention to connect back to the world.
   3. Enjoy your day