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Exercise 9: creating your own Paradise
This exercise is based on the technique of visualisation. Just try it once or twice, and if you like it, do it whenever you like. It is useful for creating a peaceful, happy mood. You need to be able to envision a picture of a beautiful place in your mind, with your eyes closed.
If you find it hard to envision such a place, use any book or go on the net and use a search-engine and find some images of beautiful places. Personally, I love to look at the pictures by Matthieu Ricard, but any picture that you find irresistibly beautiful will do. Look at these pictures until you feel you will be able to create a similar picture in your head with your eyes closed.
Maybe you’ll find it hard to concentrate, if so: first do the simple breathing exercise described in exercise 3.
After that, again look at some pictures until you’re ready.
Some suggestions: The Medicine Buddha Mantra, The most beautiful places in the world, Beautiful nature.
OK, when you’re ready, Sit down in a comfortable position. Straight spine, head straight up, as if a thread comes from your crown-chakra and pulls you up. Close your eyes. Picture in your mind a beautiful, natural place. It doesn’t matter whether that place exists, or not.
Now see yourself sitting there. See yourself sitting in deep meditation. Probably you see yourself sitting in Lotus position, but sitting straight up with your back supported by a tree is also great. Look at yourself. Your face is so bright. It is full of joy, peace, beauty. Look around you. All kinds of animals like to be around you. Butterflies. Deer. Bears. And there’s no aggression in any of them, they are also full of joy just because they can be around you. There’s nothing negative or black here! Look further. Look at the forest or mountains in the distance. Look at the ocean, whatever is in your picture. Breath in deeply. Let go. Enjoy!
A beautiful rainbow is now forming right above your head. Try to see it as clearly as possible! There’s only light, love, relaxation, loving kindness, compassion. Now in the distance some children may be playing. Watch them. Enjoy.
If you start to feel completely relaxed, and a wonderful, warm, loving feeling is rising in your chest, imagine this: A sphere of white light is in your chest. It expands rapidly. In just seconds it envelopes the whole globe. And more spheres like that rise in your chest. What you are doing, is expanding your feeling of relaxation and love. Wooosh, let that energy expand from your chest. And again! And again! More! More! It is not possible to exaggerate this! Do it! Go for it!
