Professional

Meditation Course

The KEW Training Academy

Professional Meditation Course
 Copyright
Copyright © 2015 by: The KEW Training Academy
Cover and internal design ©2015The KEW Training Academy

All rights reserved. No part of this course may be reproduced in any form or by any electronic or
mechanical means including information storage and retrieval systems – except in the case of
brief quotations in articles or reviews – without the permission in writing from its publisher, The
KEW Training Academy.

All brand names and product names used in this course are trademarks, registered trademarks, or
trade names of their respective holders. We are not associated with any product or vendor in this
course.
 Table of Contents
Contents
Copyright ........................................................................................................................................ 3
Table of Contents ............................................................................................................................ 4
Introduction .....................................................................................................................................
6
Module 1 ......................................................................................................................................... 8
What is Meditation? .................................................................................................................... 8
Module 1 ....................................................................................................................................... 12
Self-Study Assessments ............................................................................................................ 12
Module 2 ....................................................................................................................................... 14
The Meditative Session ............................................................................................................. 14
Module 2 ....................................................................................................................................... 24
Self-Assessment Tasks.............................................................................................................. 24
Module 3 ....................................................................................................................................... 26
The Stressful Mind .................................................................................................................... 26
Module 3 ....................................................................................................................................... 32
Self-Assessment Tasks.............................................................................................................. 32
Module 4 ....................................................................................................................................... 34
Resistance ................................................................................................................................. 34
Module 4 ....................................................................................................................................... 39
Self-Assessment Tasks.............................................................................................................. 39
Module 5 ....................................................................................................................................... 40
In the Here and Now ................................................................................................................. 40
Module 5 ....................................................................................................................................... 43
Self-Assessment Test ................................................................................................................ 43
Module 6 ....................................................................................................................................... 44
Preparing for Meditation ........................................................................................................... 44
Module 6 ....................................................................................................................................... 52
Self-Assessment Task ............................................................................................................... 52
Module 7 ....................................................................................................................................... 54
Sacred Space ............................................................................................................................. 54
Module 7 ....................................................................................................................................... 57
Self-Assessment Task ............................................................................................................... 57
Module 8 ....................................................................................................................................... 58
Opening the Heart ..................................................................................................................... 58
Module 8 ....................................................................................................................................... 63
Self-Assessment Task ............................................................................................................... 63
Module 9 ....................................................................................................................................... 64
Chakras ..................................................................................................................................... 64
Module 9 ....................................................................................................................................... 68
Module 9 ....................................................................................................................................... 68
Self-Assessment Task ............................................................................................................... 68
Module 10 ..................................................................................................................................... 70
Teaching Meditation ................................................................................................................. 70
Module 10 ..................................................................................................................................... 74
Self-Assessment Tasks.............................................................................................................. 74
Final Assessment Paper ................................................................................................................ 75
About......................................................................................................................................... 76
Additional Courses........................................................................................................................ 77
 Introduction

Welcome to this professional study course on meditation. It has been carefully designed to provide
an in-depth look into the whole meditative process enabling you to achieve the many benefits that
come with regular practice. It is filled with self-study assessments, tips and hints to help you
achieve the best results while understanding the origins and ethos of meditation. This is a diploma
level course which means that you will be eligible to teach meditation should you choose to do so
after qualification.

Meditation has a long, illustrious history and perhaps it has never been needed as much as now.
With all of the modern day stresses and strains, meditation is a successful form of stress reduction
which promotes health and well-being. Meditation has evolved over thousands of years into the
structured practice of modern times. Its roots in ancient times were linked with Buddha and the
teachings which took place around 500 B.C.

The techniques spread across the Asian continent but over the centuries, many cultures have
embraced variations of a meditative practice. In the 1960’s and 1970’s, meditation finally gained
popularity in the West. Its slow progression to popularity in the Western world is likely to be
through the limitations of travel.
Meditation is restorative. It is a very precise technique which allows the mind to rest and for the
individual to achieve a state of consciousness totally different from the usual state of awareness. It
has far-reaching effects enabling the individual to reach all levels of self promoting awareness,
peace, relaxation and healing.

When you practice meditation, you seek the stillness and purity that a silent mind affords. It’s a
way of shutting out errant thoughts and the muddled mind associated with everyday living and
stress.

Prana

It is the essential life-force of the universe. Life is the breath.

There are challenges to be overcome before a meditative practice becomes an integral part of daily
life because an undisciplined mind will fluctuate between various states within meditation – that
of the sleepy state and restless state. It takes discipline and regular practice for meditation to work
fully and so it is important to be self-disciplined and motivated throughout the learning process.

If you are ready to embark upon your journey into this age old renowned practice for peace, health
and well-being, then turn to module one but do remember to take time to complete each of the self-
study assessments that serve to endorse the content within each of the modules. The final
assessment paper at the end of the course must be completed and returned to The KEW Training
Academy for review.

Let’s begin.
 Module 1
What is Meditation?

Meditation is a simple yet healthy practice that promotes balance in life. It is far more than
daydreaming or fantasising and yet, the word conjures up an air of mystery to those who are
uninformed. There is so much confusion about meditation but simply, it is a technique to be able
to rest the mind and to attain a state of consciousness completely different to that of a normal
waking state. It’s worth noting that meditation is not connected to a religion, in fact, it is a science.
It has an order which should be followed, there are principles to be learned and there are tangible
benefits that are far-reaching.

Stillness of mind is something that would benefit all but few people realise the ability to quieten
the mind and to embrace the inner stillness. There is too much mind chatter and it’s difficult to
switch off this never-ending stream of thoughts whirling through your mind. To be able to
meditate, you have to stay awake and be alert, but it’s important to note that your focus is not on
the external world but on the inner you. Meditation deepens once the mind is fully still and any
distraction has been ignored.
 Meditation is not just a way to handle stress but
to turn the attention inwards and to find peace.

Many people turn towards mediation as a way to combat stress and it does this beautifully through
regular sessions where the benefits are experienced almost immediately. It’s important to tune into
the body, to become in touch with your inner self rather than shutting out your true reality in a bid
to find peace from those external stressors. Think of meditation as a way to access that all-
important space between thoughts. This is known as the corridor to the infinite mind. The space
between thoughts is a space of infinite creativity; it is where the power of attention resides and
where the law of attraction can be utilised. It is connected to all.

Benefits of meditation

Meditation allows the mind to become released from agitation and to open up the individual to
feelings of calmness, peace and a sense of serenity but it also increases:

• Concentration
• Inner strength
• Relaxation
• Communication
• Clarity of mind
• Energy
• Healing
• Immune system
• Social connection
• Resilience
• Brain clarity
• Lungs and breathing

It reduces:
 • Anxieties
• Depression
• Stress
• Heart and brain problems
• Lessens premenstrual and menopausal symptoms
• Blood pressure etc

Through meditation, a unique understanding of the mind is obtained. It can help to prepare the
mind, increasing the experience that equates to life. There are many different ways to meditate and
these include:

• Mindfulness meditation
• Vipassana meditation
• Loving kindness meditation
• Walking meditation
• Guided meditations etc

The focus when using various meditations will be different – your breath or on an object or, a scene
as it unfolds.

The human mind deserves to rest. It processes important information all day and deciphers sounds,
scents, feelings and all visual data. Sleep is vital for brain rest but as many people suffer with poor
sleep patterns or sleep disorders, meditation is a wonderful way to rest the mind and to regenerate
it. Meditation extends to all areas, infiltrating those core issues and although it is not to problem
solve, instead, it works to change the attitude of the individual. This means through regular
practice, you will have greater clarity of mind or a truer perception.

Your mind is a tool and as such, it needs to be as effective as possible.

Meditation is a resource that provides an effective and enjoyable way to access the mind and to get
to know it, understanding how it works with a view to improving it. Most people allow their minds
to run free but it directs their connection with the world around them.

It is true that by practising meditation, it is more than possible to identify weaknesses, to work
upon those areas but to also understand strengths. Meditation is calming and research confirms
that EEG activity decreases during meditation. The brain cells communicate through electrical
impulses and this continues consistently even while asleep. An electroencephalogram (EEG) is the
test that detects these impulses.

Meditation increases blood flow to the brain and helps to slow down aging; in essence, it rewires
the circuitry in the brain and increases the grey matter vital for memory, emotions, vision, and
speech and muscle control. It also increases your ability to decipher thoughts and to gain a greater
perspective in life.

No wonder meditation is growing every more popular.

Module 1
Self-Study Assessments
Task:

What do you hope to achieve from studying this course?

Task:

What does meditation mean to you?

Task:

When did meditation finally progress into the Western world?

Task:

List 5 benefits of meditating

Task:

How can meditation change the perception of those who meditate regularly?

Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.
 Module 2
The Meditative Session

Meditation is less complex than many people think but it's important to remember that a daily
practice will ensure success providing your motivation remains strong. But when starting out, keep
in mind that it’s not all about the final destination i.e. reaching the ultimate state of higher
consciousness. Rather, meditation and the benefits will accrue as you practice, therefore, the
journey is as important as achieving your goals.

Perhaps you've turned to meditation because you want to reduce the amount of stress in your life,
perhaps you long for greater peace of mind and maybe, you are searching for new meaning in life
or, are simply looking to increase your sense of happiness. Your reasons for mediation will be
uniquely personal to you. Everyone's journey into the meditation will be very different, some will
find it easy, others will find it more difficult but the results will be the same nevertheless.

One step at a time is the tried and tested way to make meditation work for you. While some strive
for their ultimate goal, others set up weekly stepping stones but the most important element is to
enjoy it. Many people think the journey towards meditation is a spiritual one but within the Western
world, the spiritual origins have less significance, the emphasis now is as a therapeutic remedy.
Whether you choose to include the spiritual elements within your sessions or prefer to focus on
healing, it is up to you.

There are many ways to practice meditation:

• Repetition of a word or phrase (mantra)

• Breathing techniques
• Focusing on the sensations within the body
• Mindful awareness
• Contemplation of nature
• Visualisation- on a sacred place for healing energy etc

In many books, meditation uses the metaphor of a mountain to emphasise the start of the journey
of progress, the summit being the final destination or end goal. This immediately conjures up the
idea that it takes many years of practice to be able to obtain all of the benefits of meditation and
for some people, this is a positive element and gives them something to strive towards but you can
also look at it from a different angle.

We visualise the mountain as the place to test our commitment to meditation and although it's not
the same as physically climbing a mountain, the journey is of course symbolic but it still takes us
on a course of action equating to effort and discipline.

The good news is that if you prefer not to use the metaphor, you can think that the summit i.e. your
end goal actually exists deep within you and so it is only a case of turning your attention inwards
and there you will find true inner peace.

This makes perfect sense when you consider that as soon as you are able to still your mind and to
experience feelings of tranquillity, you begin to experience a deep sense of peace and contentment
surging from within. These moments are no less nurturing and wondrous than if metaphorically
climbing the mountain.
However you plan to meditate, you have to become used to sitting still for lengthy periods of time
- even if it's only 10 or 15 minutes a day initially. This may sound easy but it’s not. There will be
both internal and external distractions that impact the ability to meditate. You have to learn to let
go as you meditate, open up to feelings of deep relaxation and to not hold tightly on to any brief
glimpses of stillness and peace but to simply enjoy them as they are. Trying too hard can be
detrimental.

There are four practices involved in meditative success:

• Concentration
• Receptive awareness
• Cultivation
• Contemplation

Concentration serves to discipline the mind; providing the foundation of practice but it also enables
the mind to be grounded. Where there is receptive awareness, there is also the ability to extend the
boundaries of the mind leading towards greater interior space. This affords the opportunity to
become familiar with the contents of the mind. Concentration is also important because it enables
you to block the numerous distractions internally and externally while contemplation is a vital
component, transforming the meditation from a peaceful and relaxing exercise into one of creative
freedom and expression.

Before embarking upon your meditation, determine your true intent.

Some meditation techniques will aim to open up qualities such as forgiveness and compassion.
Other meditations take a more practical angle whereby meditation can be used to boost a healthy
immune system, or to perfect skills. This is cultivation.

This occurs through directing concentration and to move away from self-defeating beliefs. Of
course it is important to discover what works for you on an individual basis and experimentation
is absolutely fine as you will grow within the practice if you do so. Choose the right route for you,
navigate and overcome any obstacles that threaten to get in your way.

Remember:
You are in control of your own journey

When you have your intent, it is simply a case of establishing your regular practice. You may find
yourself drawn to those types of meditation that require increased focus or you may find that you
simply enjoy living in the moment and enjoy the peace and relaxation experienced when you
simply sit quietly without making effort.

Your goal may be to meditate to help boost the healing process or to overcome any difficulties in
life. Your instinct will tell you which are the best ones for you and you will embark upon a whole
series of unique lessons as you do so.

Mindfulness meditation is very popular right now, certainly the word ‘mindfulness’ has become a
buzzword in recent years but rightly so. Its meaning is clear; it is all about living in the here and
now rather than focusing on the ultimate goals of life. Instead, enhanced clarity, precision and
simplicity are the benefits.

Mindfulness also makes a great deal of sense. Everything that happens around you occurs in the
present. If we fail to live firmly rooted within the present time, we will have the tendency to worry
too much about the future, increasing anxieties. If we worry about the past, we become embroiled
within deeply rooted regrets, anger, or become lost searching for past loves or former experiences.

It is beneficial at times to retain memories and to dip into them now and again, but the present is
the place where we need to remain and mindfulness meditation enables us to do this on a frequent
basis. Mindfulness meditation is all about finding the stillness within, it doesn't have to involve
visualisation, you can simply sit still and feel the moment.

Difficulties experienced will vary. It can include the distraction of thoughts but once control of the
mind is obtained, it is easier to be non-judgmental and to have a clear perception, letting go of any
thoughts. Instead, all attention is on the body; to consider how it feels at that moment. This very
successfully helps to alleviate stress and anxieties and to develop a unique connection with body
and mind. There are certainly many benefits of doing so.

Exercise - eating fruit mindfully

We often eat without truly contemplating or even tasting food. For many, the mind is racing
constantly. We read while eating, we watch television or we are far away in our thoughts, plotting
and planning for the future. This exercise allows you to mindfully eat and to appreciate the taste
and the sensation of doing so.

It is a quick mindfulness technique that really works:

Place an apple on a plate directly in front of you and now close your eyes.
Move any thoughts to one side and clear your mind. When you have done so, open your eyes again
and look at the apple as if it is the very first time that you have seen it.
Notice the shape of the apple.
Notice the size of it and the colour and texture.
Hold it in your hands and feel the weight.
Notice the scent of the apple too.

Slowly and with deliberation, feel the texture and the juice of the apple as you bite down into it.
Do not let any other thoughts invade your mind, just focus fully on the sensation of that piece of
apple and become aware of the sensations - from the sound of your teeth biting into it, to the
sweetness of the juice, and to the texture. If this was the last apple that you would ever eat, commit
it to memory.
It is important to understand the characteristics of the mind when you start meditating, firstly:

• You must be open to the experience.

• Have freedom from expectations
• Have a spacious mind
• Have awareness

Deep relaxation technique

We carry so much tension within our bodies that it can be really useful prior to meditating to carry
out a deep relaxation process so to completely free the body from all tension:

Lie down on the floor; ensure you're wearing comfortable clothes.

Take off shoes and tight clothing and then lie down flat, arms resting at your side and legs slightly
open. Shift your weight, moving your body until you can feel the floor beneath you.
Make sure you are comfortable.

Begin to sense your body as a whole and then closing your eyes, bring awareness to your feet.
Firstly, flex your feet back and forth and then wriggle your toes, tightening your feet and then
releasing all the tension as you lower your feet to relax again.

Do this several times to ensure all the tension is gone. Then begin to move your awareness to your
ankles, lower legs and knees, then thighs, tightening, flexing and then letting go of the tension as
you do so. Your mind must be totally involved in this process..

Move your awareness to the lower abdomen and search out any tightness. Relax as you feel any
tension dissipating. With the awareness directly on the upper abdomen, allow the chest, neck and
throat area to relax. Then direct your attention to your shoulders and to your upper arms, then lower
the focus, tensing the lower arms and hands, letting go of all tension.
Bring your awareness now to your head and face, check the jaw area to ensure that you are not
clenching your teeth, keep your mouth open slightly, and tongue lightly touching the roof of the
mouth.

Check you are not frowning. Feel the tension slipping away.

Search through your body to check if there are any remaining areas of discomfort or tension. If
you find any, visualise the tension just melting away.

Continue to rest in this position for 5-10 minutes, feeling a state of inner peace and well-being then
gradually begin to wiggle fingers and toes, stretch out arms and legs, gradually becoming aware.
Open up your eyes and in your own time come to the seated position. You should feel more relaxed
and calm within

You don't need to do this deep relaxation every time you meditate but it can be especially useful
for those days when there is a great deal of tension in your body caused through the stresses of the
day perhaps.

Choose a word that has deep significance to you, repeat

it softly and with eyes closed. This word can become
synonymous with relaxation.

Inner child meditation

This is the perfect meditation when feeling upset or unsure of the way forward in life. It can also
be surprisingly revealing.

Sit comfortably with the spine erect. Sit in a lotus or cross-legged position or sit on a chair, with
feet flat on the floor. Rest your hands on your thighs. Start your meditation by tuning into your
feelings and discover where in the body, any feelings correlate. Take some deep breaths in and out
and begin to relax as you do so, feeling any tension dissipate on the exhalation.

Once you begin to feel calmer, close your eyes and imagine there is a child nestled deep within
your core. This child shares the same feelings and emotions as you. Note that this child is a part of
you, in fact, is the undeveloped part of you, you may not be able to see the child, but you may
instinctively sense his or her presence. How old is this inner child? What attention does the inner
child need from you at this moment?

If you are feeling agitated or upset the inner child may wish to be re-assured or held. Try to imagine
that you are giving the child what he or she needs. Talk to the child as long as you need to,
supporting, nurturing as necessary. When you have finished, begin to tune in to your feelings again.
Move away from that inner you. How do you feel? Are you more relaxed and less upset?

Crystal meditation

Sit quietly and gaze at a crystal. Hold it in your fingers and feel its shape, touching every facet.
Focus with intent on the crystal from every angle and hold this intent for 5 minutes.

Colour meditation

Sit quietly with eyes closed and breathe in and out naturally, calming the body you do so. When
you are ready, in your mind's eye, focus on a beautiful blue swirling mist in front of you. The
colour changes and deepens, now, it begins to lighten again. Focus on this colour. Note that it is a
healing colour. Breathe in steadily through the nose, feel your abdominals extending as you do so
as air enters the depths of the lungs. Visualise the air being a beautiful blue as it enters your body.
Hold your breath for a few seconds and then breathe out, allowing the blue air to dissipate as it
does so. Continue this rhythmic cycle of breathing in and out focusing on the breath and the colour.

Water meditation
Find a secluded and tranquil spot near a river, stream or the sea. Sit comfortably, ensure your
position is correct; posture is aligned and then, close your eyes. Listen only to the sounds around
you, the soft sounds of water trickling or the sound of waves on the shore. Breathe in and fill your
senses with your surroundings. Become a part of nature, a part of the timelessness of this scene.
Think of nothing else but the scene around you and the sounds of nature. As the water flows,
imagine it is taking away all of your stress and problems.

Meditation extras

Meditation requires very little investment except dedication and time. There’s no need to invest in
any extras but they can enhance your meditative experience.

A cushion

If you are sitting or kneeling on a hard floor, it's a good idea to place a small cushion under the
buttocks or knees. Alternatively, you can use folded blankets, a towel or even a yoga mat. Some
people prefer to purchase a meditation bench.

Find some favourite incense to burn while meditating as this can increase feelings of spirituality
and add new elements into your sacred space.

Candles

Burning a candle while meditating can enable your focus to be on the flame, holding your gaze as
it mesmerises you, adding a soothing and yet compelling element to your meditation

Music

Guided meditations or meditation music can help ease the individual quickly and easily into the
meditative state. There are many different options to choose from.
 Keep a meditation journal and record your first
steps into meditation. List your experiences and all
benefits gained.
 Module 2
Self-Assessment Tasks

Task:

Create a meditation journal. This could be a digital one or by writing in an aesthetically pleasing
journal which will record your meditative journey in full. Please note that information from the
journal will be needed for the final assessment.

Task:

Try out a colour meditation each day for one week. Note your progress in your meditation journal.
You can use blue for healing or other colours that match your emotions and needs.

Task:

List the four elements of meditation success.

Task:
Try out the deep relaxation technique and note your experiences. Were you tense before the session
and how did you feel afterwards?

Task:

Explain the mountain metaphor

Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.
 Module 3
The Stressful Mind

There have long been discussions that the foundation of all problems originates in the mind. It's
certainly true that a great deal of unnecessary stress can start with the mind working overtime,
trying to analyse certain situations.

Perhaps you have noticed your own complex thoughts, ideas and emotions?

It's easier to notice how any thoughts or feelings may serve to distort your experiences in life when
you have a working knowledge of your mind. Certainly by using meditation, it is possible to change
any negativity simply by helping the mind expand and clear and it has been proven to help many
begin to unravel the patterns that repeat in a continuous loop.

Although there are many benefits to meditating regularly, it is also a way of working deeper into
your experiences and possibly uncovering layers of life, some of which you may not have been
aware of. The further you travel within, the more likelihood you will have of finding the essence
of you. In the Zen language, it is called your ‘original face’. This represents quite adequately the
real you.

Life changes us.

So, imagine the benefits of ascertaining who you really are. Imagine stripping back those layers so
you see the untainted, pure you before those times when you may have felt let down, become
lonely or even experienced feelings of inadequacies. When you meditate, you become something
larger than yourself, you open up to the universe and it is possible to find the source of happiness
or of inner peace.

It is of course a unique experience so everyone may describe it a little differently but this is true
enlightenment and the main goal of meditating irrespective whether high stress levels drove you
towards this age-old practice. As you begin to meditate, your awareness magnifies and so you can
view these rich layers, you see the light and the shade and you can peek into the depths.

Mind chatter

Meditating is all about turning the intention inwards. One of the first obstacles you will encounter
is that of a never-ending mind chatter which will threaten to distract your meditative practice. This
never-ending stream of thoughts is with you all of the time but it often goes unnoticed. Many of
these thoughts will not make it into the conscious mind, but that does not mean that they will not
cause problems for you.

Consider if your thoughts are constantly caught up with reliving the past or analysing past
mistakes? Perhaps your thoughts are desperately trying to solve a problem in the here and now, or
maybe you have anxieties for the future? Whatever the reason, it means that your mind is
continuously chattering away, whispering away at you, creating imaginative tales where you are
either the victim or the hero.
Emotions
Whether you have experienced it consciously or not, your mind is creating many dramas for you,
often utilising intense emotions or experiences so as to play out these stories, creating stress,
anxiety or even excitement.

You may suffer a multitude of emotions and possibly create new complex problems as a result.
Your emotions and body are inextricably linked. When your emotions surge, you will also find
physical symptoms-perhaps tension, nausea or those tell-tale signs of butterflies in the tummy.

If creating mind-dramas, it’s important to take a step back and to consider whether you are doing
so deliberately, remember, you may miss out on all of those good aspects in life which occur
around you all of the time, and, your perceptions and behaviours in life may become tainted by
this imaginative chatter and worse, it’s probably all unnecessary.

Did you know that you live out your own version of a life script?

Many people don't realise that everything they have learned in life (in terms of life's lessons) and
this includes all experiences and stories that are interconnected in your lifetime, this will sway your
feelings, how you connect with others and the circumstances around you. Your life script may not
be positive but it is powerful.

Your life script has the power to limit your true

potential. It can act as a filter helping you to interpret your life
but not necessarily in a positive way.

Awareness of your life script is the first step towards making important changes in life and
certainly, meditation brings awareness – think of it as a spotlight on the problem and it enables you
to connect with the true essence of you.
If you have never meditated before, you may find the early meditation sessions difficult as the
internal or external distractions have to be silenced.
Inner conflict is with you constantly and you are not alone if you experience this. It serves to cloud
your mind impacting your true perception. Consider this, sometimes you are so wrapped up in your
own emotions and beliefs that there is little chance for any ideas or feelings of others to be
considered. It's not that you don't want to reach out and to listen to those around you; it’s just that
your own life script may be too dramatic for you to be able to see clearly.

Distorted thinking is damaging but meditation can

help to cleanse the mind.

When we are a little anxious in life, we often run a scene in our mind’s eye trying to see how this
situation is likely to play out. Think of those times when you have needed to speak to your boss
about something important at work or, perhaps you have relationship difficulties and you have to
consider your words carefully. Haven’t you ever run the scene like a film in your mind?

The scene that you play may not be based on facts or from your imagination but it may be through
your own perception of those people involved and of course the situation will have a bearing on
how you approach it. But when you begin to have imaginary conversations i.e. inner dialogue, this
can send your emotions and thoughts fluctuating wildly. It can also result in a series of self doubts
and negativity that makes you feel unworthy.

In essence, you may have an angry or negative narrative going on which can actually impact the
outcome of any real situation.

When you spend a great deal of time creating fantasy scenarios through the script of your life, you
lose your chance to stay in the moment and, you create stress and anxiety. These thoughts and
feelings can be controlling. They occur as a result of a deeply ingrained storyline which may be
driving you forward. The lessons learned as a child - good or bad can have an influence. If you are
stressed and filled with anxiousness in the here and now, look deep within to find the messages
deeply ingrained from the past.

Lessons learned can become a reality.

Any repeated negative messages can even impact a child's development staying with them as they
grow up and become adults, where the message becomes magnified. Messages good and bad play
out the same way. Think what would happen if you said the following statement to your own child
in a moment of frustration:

‘You’ll never account to anything if you are not careful.’

From an adult perspective, you may simply be trying to shake up your child’s motivation so your
intent was clear, but the words could be highly damaging. It's easy to see how this can be taken
and stored in a negative manner which could have a far-reaching impact. Of course, each individual
will have their own childhood tales with a multitude of good and bad messages, but as we grow,
we may lose our way. The route ahead may seem to be littered with obstacles, and within this
obstacle course, there is a fair share of hardships. Unfortunately, we fail to see the beauty in life,
or to note the kind acts, the caring and love all around us. We remember the negativity that may
have been said without malice but the damage is done. Meditation can help to correct this.

Meditation takes time to learn and certainly helps to overcome negative thoughts or beliefs but it
can take time. The secret is not to think about the end goal but of the moment where you connect
deep within yourself. Remember – part of the joy is the journey itself.

Meditation can help to change negative thoughts or feelings into positive ones. Certainly once the
foundations of meditation are in place, it very quickly becomes a part of everyday life – so much
so that if you miss out on your meditation, you may feel a little out of sorts, as if you missed out
on something important and-of course you have.
At this stage, you may be wondering how meditation can help alleviate a confused state of mind
but the truth is that meditation has an extensive reach and literally begins to infiltrate into every
part of your life. It's very powerful but natural. You cannot harm to yourself and, you cannot stay
trapped within the meditation.

If you look back on your life to-date, it may read as a heavily scripted drama. Sometimes you play
the hero, at other times, the victim. There will be other times when your life may have resembled
a great romance or even a comedy. But when you look back, it will be easy to see that you form
the centre of everything, you are the core element of the drama. Meditation helps you to make
sense of it all. Your script may cause you to act or react inappropriately usually due to the
distortions of your mind.

Learning to let go of your mind chatter will be a relief, it can be exhausting and overwhelming.
When you catch your thoughts flitting endlessly from anxieties about the future to deep concerns
of the past or vice versa, remember to bring your mind firmly to the present. Certainly when you
meditate, it’s important to develop the control whereby your thoughts are gently acknowledged
and then released so you can exist within the space of your mind without interruption

Module 3
Self-Assessment Tasks
Task:

What is your understanding of a life script?

Task:

Spend time considering your own life script and make notes within your meditation journal

Task:

How can influences of the past affect your life today?

Task:

How can meditation help to heal confusion of the mind?

Task:

Why is mind chatter so damaging?

Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.
 Module 4
Resistance

The mind – it can seem immovable at times.

Although it can be frustrating to know that your mind will resist change at every opportunity,
change is unavoidable. When you try to resist change, there's a chance you are holding onto an
image of how things are meant to be. It may seem impossible to view a situation any differently
and yet holding onto the way things were is not beneficial. When you meditate, you learn how to
go with the flow; you develop an open, flexible mind that is accepting of life and all the variants
within it.

Although change can be hard and your instinct may be to hold tightly onto all that you have,
meditation is a resource for helping you to alter this mindset and to become aware of the thoughts
and feelings as they come and go. If you consider that some people seem older, stiffer, more rigid
or even depressed as they grow older while others may still retain that twinkle in their eye and
appear so much younger, the likelihood is that the latter has adapted to all of the changes in life
and has just learned to go with the flow.

A flexible approach in life is always best.

Change may bring pain, or, it may bring a sense of relief. Unresolved pain hides in your body, it
catches at your breath and impacts how you think, feel and act. It doesn't matter whether it is
emotional or physical pain, your thoughts and any unwillingness to be open to the fluctuations of
life can exaggerate the intensity. Your body tightens through resistance and so, perpetuates it even
more. Luckily, meditation can help you to breathe deeply through the pain or fears and to relax so
that there is release.

We are so often judgmental not just of others but of ourselves. Being judgmental can create feelings
of frustration and anxiety. Meditation helps you to observe these judgements without mistaking
them as being true. Therefore, meditation is not simply about relaxation, but about observation too.

Life is a rollercoaster of change and this can lead to feelings of inadequacy. It can make you fearful
of the future and make the foundations of your life feel less than stable. This fear creates stress and
your ability to deal with any stressful situation rests firmly on your inner beliefs.

True inner beliefs can aid us in life. False inner beliefs hamper our progress. When you meditate
regularly you enhance your ability to see with clarity. Certainly, your mind becomes calmer, your
focus and concentration increases as will your positive emotions and mindset. Gradually negative
thoughts will start to dissipate, you are not as distracted by your thoughts and as such you learn to
cope with the difficulties of life that you may have previously found very difficult.

Meditation also helps us to deal with overwhelming emotions.

You may not even understand why you act in a certain way, although if you delve deeply within,
there would be reasons – whether grief, anger or experiences that fuel reactions. Meditation doesn't
eradicate these emotions, instead, through control of the mind, these emotions are simply let go.
Meditation enables you to observe emotions without your having to react. Gradually, with practice,
meditation enables you to develop a deep insight into the true nature of the emotion and as a result,
understand the link to any underlying experience that may well be serving to constantly generate
a response.

It is possible to investigate, identify and to then release difficult

emotions.

Meditation (and in particular, mindfulness meditation) enables you to observe these experiences
one after the other without being obsessive or fixated.

Stress relief

Although we’ve looked at stress and how it can affect the mind, it can be difficult to understand
that the mind is far from being an asset all of the time and could be a weapon. It's a hard and yet
empowering lesson to learn.

This may make perfect sense on an individual level depending on your own experiences and it is
certainly important to understand why some thoughts may be erratic to the point of experiencing
real emotions or physical pain.

Remember: thoughts are powerful and can certainly work for you or against you.

While there are external stressors in life, much stress can be internal. When your mind is clear, you
are not bothered by unnecessary things and so you begin to reduce the feelings of stress. Most
people's minds are erratic and undisciplined. It is nothing to do with IQ; there are multiple factors
as to why some people will be more affected than others by everyday concerns.
Meditation helps you to develop greater levels of concentration and it helps you to stand back from
the bombardment of thoughts and feelings that flood in uninvited, your awareness may include
these thoughts and feelings but they identify them and let them go.

Penetrating insights

Through meditation, you are able to develop a true insight into the person you are as well as to
view life generally with greater clarity. You learn to seek out patterns and dismantle them and this
is important when you consistently feel in a state of agitation.

5- 10 minutes spent meditating by reciting a mantra or focusing on the breath will shift your focus
to a more positive way.

Picture the breath as a colour so that you can

visualise is going in and out of the body.

When you develop your intent in this way, you are able to avoid non-stop mental mind chatter. It
can be difficult to resist the many distractions but it is possible. It's worth noting that in time, you
will develop the ability to narrow your focus and keep your concentration constant and even if
your mind begins to wander, you can escort it firmly back with little effort. Inner harmony is a
worthwhile benefit and it can be yours.

When you find true inner peace and a sense of stillness you may also experience feelings of
happiness. It may seem as if time has stopped still and you are one with yourself and with the
universe.

Learn to look past any dramas, any conflicts, any unresolved emotions and observe them gently.
Meditation creates a positive alternative to anxieties or fears. You begin to notice that those
incessant thoughts and feelings naturally dissipate. The process of positive change this way is often
fairly quick and this transformation becomes stronger. There is a need to develop your receptive
awareness and this enables you to step back from the dramas around you so that you no longer
invest energy into it.

Exercise

There is a common misconception that meditation is all about stopping the thoughts but it is
extremely difficult to block them. It really is worth attempting this yourself and noting the
outcome.

Sit quietly.
Choose a place where you will not be disturbed
Take some long, slow breaths in and out, calming the mind as you do so
Once ready, block any thoughts from entering your mind. Do this for 5 minutes.

Afterwards, reflect on this experience

Were you successful? How long did you actually stop thinking for? Did this exercise actually only
generate even more thoughts? The outcome will confirm just how stubborn the mind can be.

Module 4
Self-Assessment Tasks
Task:

What is meant by penetrating insights?

Task:

Write a passage on how resistance can be aided by meditation.

Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.
 Module 5
In the Here and Now

We live in a fast paced world, as a result, there is very little time to just stand still and appreciate
life generally. We spend too much time rushing around, worrying about things that may not
happen, reacting to events that do. Living in the moment is the best way in which we can cope with
the stresses of daily life. Meditation and the act of being mindful go hand in hand.

We all do things without realising. You may suddenly realise that you have eaten your lunch with
very little awareness of the taste or nutritional content; perhaps you were reading, watching a
program on television or working. Living in this type of disorganised or distracted state is actually
unhealthy. You also lose much of your life by simply not being aware.

The human mind is very easily sidetracked

Meditation is all about regaining that sense of self. It opens up and builds-up the connection from
the mind to the body. You learn to listen again. By doing so, it’s possible to determine any physical
problems rather than letting issues get out of hand.
Although there may be many demands on your time, it’s important to just ‘stop and simply be’
from time to time. Shutting out external distractions and quietening those internal distractions
really is essential. It’s vital that we let go of any stored tensions or any nagging concerns as all this
erodes our health and well-being. Mindfulness and meditation have much in common – certainly
as in the benefits experienced as below:

• Improved concentration
• Increased mental clarity
• Greater inner peace
• Calmness
• Prolonged sense of relaxation
• Balanced approach to life
• Ability to respond more productively in times of stress

Meditation is very much a time when you sit quietly using any number of techniques and to turn
the attention inwards in a bid to find inner peace. Mindfulness requires a meditative state and
regular practice but, mindfulness is about living in the here and now constantly. It’s about taking
a conscious approach to life, noting every aspect of life, identifying negative thoughts, faulty
perceptions and tainted responses.

If you exist in an unmindful way, you will act in an un-mindful way too.

When you are mindful you pay more attention to each moment of the day which provides you with
a calmer approach and helps you to avoid any habitual responses. But although mindfulness
becomes a way of life, so can meditation because the principles are interconnected. When you
meditate the attention is turned inwards and you focus on an aspect that suits your needs-be it a
healing meditation, to de-stress, to embark upon a guided visualisation or to simply ‘be’ in the
moment and to focus on the breath. This act of consciousness can be utilised in every aspect of life
so that it becomes a living meditation.

By now you will see that there is some crossover with mindfulness and meditation including the
many benefits achieved and so it is possible to link these two all-natural and peaceful resources
and to unite them. Apart from the time spent working on this course and trying out any of the
techniques, when was the last time you were able to sit and be completely immersed within the
moment? When did you last switch off from the daily pressures and become aware of your
breathing pattern? When were you really able to just sit and listen and to awaken that connection
between mind and body?

Learning to be mindful is a journey of self-discovery as is meditation. Both teach the ability to

strip away damaging stressors in life and to embark upon a more peaceful healthy lifestyle. While
the approach for both resources is different, they both enable the ability to control negative mind
chatter and to become aware of and to overcome any unhealthy patterns of behaviour.

Mindfulness and Meditation both achieve the following:

• Improve health and well-being

• Slow down the aging process
• Combat feelings of fatigue
• Overcome unhealthy behaviours
• Increase clarity of mind
• Provide a sense of equilibrium
• Improve health of the lungs
• Increase breathing technique
• Improved posture etc

It can be useful therefore to combat mindfulness with your meditative practise and to increase the
benefits. You can find out more about mindfulness here.
 Module 5
Self-Assessment Test

Task:

Note your attempts at mindfulness and endeavour to instil a mindful approach into daily life.

Task:

Although there are many similarities, what is the difference between meditation and mindfulness?

Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.
 Module 6
Preparing for Meditation

By now you will have a good understanding of meditation, the aims and have tried out some
techniques. If you have followed the self-assessment tasks and completed them, you will now have
personal experience of growth which will help you to be able to teach others or to be able to use
within any counselling sessions to ease a client’s stress.

If you have been writing diligently in your journal, you may have realised that keeping thoughts at
bay is impossibly hard especially when first starting out. But there are many issues which can serve
to distract you from your meditative session – inability to sit for periods of time, inability to stop
the bombardment of thoughts or even an insufficient drive to practise daily.

Although this is very natural, it can certainly be off-putting for the individual. If we look at posture,
it may be a surprise that the act of sitting still can be so difficult but posture is very important. The
body also needs to be comfortable and to stay motionless. Although weak muscles or poor posture
can cause problems, the impulse to move often comes from the hyperactivity of the mind, so that
with intent; there will be an impulse on a physical level.
The hyperactivity of mind is difficult. There will be times when sitting still is easy perhaps while
watching television or perhaps doing something creative which is enjoyable and so the
hyperactivity switches off, you will be engrossed and will not feel the need to change position. But
when you meditate, the mind steps in and you begin to pay attention to every sensation in your
body resulting in movement and a distraction from your session.

Training the body and keeping an eye on posture is important. Practice in front of a mirror ensuring
your spine is erect and your neck and shoulders are relaxed. The common posture for meditation
is the lotus position however flexibility will determine whether this is possible. The lotus is the
chosen position simply because it provides a broad base which allows perfect balance.

There is an emphasis on the spine being straight during meditation as it has a metaphorical link
with heaven and earth – the head being drawn skyward while the root of the spine is connected to
the earth. For those who are non spiritual, the practicalities of the movement should be
concentrated upon. By simply aligning the spine and opening up the channels in the centre of the
body, there is a natural encouragement for the circulation of energy which of course contributes to
the connection of the mind, body and spirit.

Pain

Unless you are super flexible, the chances are that sitting in one position for a set period of time is
likely to cause some discomfort. Meditation is all about healing and not about injury through sitting
in a posture which is not accessible without pain. Some discomfort is expected through
inflexibility, perhaps pins and needles. Some discomfort will be bearable and rather than moving,
or trying to shut out the feelings of discomfort, instead begin to expand the awareness so that it
includes the area of discomfort and then, focus the breath on it, so that the discomfort begins to
dissipate.

When there is pain, view it from a mindfulness stance. This means direct the focus to the area and
breathe into the pain, relaxing the muscles and sending positive healing thoughts to the painful
area. For many people, the simple act of awareness and understanding the sensation rather than
trying to fight it, can actually cause it to soften and relax. Of course, if a seated posture becomes
too difficult, it is wise to move and to assume a better position either sitting and supported with a
cushion, or lying down.

There may be a temptation to sit and lean against a wall-simply because the body has an inclination
to slouch. This should be avoided. It really is important to have good posture and alignment even
if lying down but especially so when sitting up. Many meditations require the visualisation of being
a mountain so that you are deeply rooted to the earth and yet open to the universe.

There are many different postures which may aid your meditation including:

• Sitting in a chair
• Kneeling
• Easy position
• Quarter lotus
• Half lotus
• Lotus
• Burmese position
• Lying down

It's a good idea to try out the various seated postures.

Sitting in a chair

When sitting in a chair, try to have your buttocks slightly higher than your knees perhaps by sitting
on a cushion as this will tilt your pelvis forward enabling you to keep your back straight.

Kneeling
If you have any problems with your knees, you may find that the kneeling position may be too
painful. Try placing a cushion under your knees to take the pressure off the joints and you may
find a cushion under the buttocks or between the feet will afford a correct posture.
The easy position

This position is not as stable as the others and not recommended for long periods of time. Place
your bottom on a cushion and have your legs crossed in front of you. If your hips are not
particularly flexible, then your knees will certainly not touch the floor, so it may help you to place
a cushion under your knees for support. To increase flexibility, gradually begin to decrease the
height of the cushions.

Quarter lotus and half lotus

If there are limitations with flexibility, it can be an idea to use the quarter or half lotus. When sitting
cross legged, the feet rest on the calf of the opposing leg – this is the quarter lotus. When seated in
the half lotus, one foot is on the thighs and this should be alternated.

Burmese posture

This is a good alternative to the traditional cross-legged position and is much easier for beginners.
When folding the leg, both calf and feet are on the floor one in front of the other.

The importance of posture

Where possible, sitting cross legged or in any one of the lotus postures can be beneficial because
either will provide a stable foundation for the body as you meditate and as your pelvis will naturally
tilt forward, the spine will actually be supported. But there’s another reason why sitting correctly
is important - there is also a feeling of being connected to the universe and this adds strength to
your meditative practice.
It is certainly worth practising any or all of the postures mentioned and in doing so you will
naturally increase flexibility to the knees and hips, two areas which grow less flexible over time.
In the meanwhile, whether you are able to sit correctly or not, still continue to practise your
meditation as the benefits come from the process rather than the seated posture.
Eyes

Some people prefer to have their eyes closed throughout their meditation. Keeping your eyes closed
is beneficial because it helps to eliminate external distractions, enabling you to turn your attention
inwards. The downside to having your eyes closed, is that it can actually encourage thought
processes (yes, the very thing you're trying to avoid) and daydreaming too.

If you keep your eyes open wide, this can be difficult because your awareness is naturally
expanded. If you are able to do so, one benefit is that you're able to go from a meditative state back
to normality in a much smoother process.

Some people find having their eyes half open is far better as they are able to focus their gaze at a
spot on the floor approximately 4-5 feet in front of them. The gaze must be soft and unfocused.
Certainly this posture can help to avoid feeling of sleepiness and it does help to block out
distractions too.

Hands

Often people place their hands in their lap for support. If you do so, you can clasp your hands or
place the left palm facing upwards and on top of the right. Some people will simply place their
hands on top of their thighs with palms facing down or, palms up, or will have their index fingers
touching the thumb of each hand.

Lips should be open slightly, jaw unclenched, tongue lightly touching the roof of your mouth as
you breathe through your nose.
There may seem to be a lot to learn in the preparation of meditating but by visualising how your
body should look, it can aid development. The aim is always to be grounded, aligned with gravity
and yet centred. Some people find it helpful to imagine that suspended from the ceiling is a string
which is attached to their crown thereby keeping posture perfectly aligned.
By elongating the neck and spine and with the pelvis tilting forwards slightly, this is the perfect
posture. Other people imagine they are a tree while seated in their chosen posture, their legs folded
in the easy pose or in a form of the lotus position which creates the lower trunk, a stable base which
penetrates down into the earth so they are grounded and the upper body becomes the tree branches
extending up towards the sky.

Exercise

Once you have chosen your seated posture, your eyes are closed and you are comfortable, begin to
rock your body from side to side as if a giant pendulum. As you do so, with exaggerated
movements, (imagine the pendulum swinging from one side to the next) this symbolises your mind
currently. Gradually decrease the swinging motion a little at a time until gradually you are
completely centred focusing only on the breath and keeping your posture straight.

This centred position will strip away all tension and your mind will be still.

Experimentation within meditation is excellent because you adapt the process to suit your needs.
Certainly the physical environment that you choose to meditate in can affect the quality of the
outcome so is a good idea to think where you most would like to meditate, at what time and also
for how long. Your clothes may also contribute to the success of your session.

If you are meditating at home, then you don't need to worry about your overall appearance, but it's
important to not wear anything tight-fitting which would restrict your flexibility and hamper your
comfort. With this in mind, clothing should be loose. If you are fashion conscious, there are many
comfortable yoga style outfits available.
One consideration is that your body temperature and blood pressure is likely to drop during the
meditation so make sure you have a wrap or light blanket that you can cover yourself with if
necessary.
If life is hectic, it can be difficult to find the time to meditate. Life does have the habit of getting
in the way but everyone can find 5 to 10 minutes somewhere in their schedule and it really can
make a substantial difference to your general well-being, combating feelings of stress.

The traditional time to practice meditation is around sunrise, the ethos is that both mind and body
are refreshed after a good night’s sleep and it is beneficial to meditate before the stresses of the
day set in. You may not wish to be up at sunrise but certainly meditating first thing in the morning
can set the tone for the rest of the day.

If you are not typically a morning person, consider meditating in the evening before you go to bed.
It's actually the perfect way to begin the preparation of sleep because it enables you to calm the
mind and to wind down first. Many people report that their sleep pattern greatly improves and they
need less sleep than before. If meditating prior to sleep, there may be some concerns in that the
session is not carried out in its entirety through tiredness.

Depending on your daily schedule, you may find it possible to have 10 to 15 minutes of meditation
either during your lunch break or after work. It can be a difficult transition in that it is harder to
shut away from the external distractions and to let your mind and body connect, but once you have
done so, it is greatly advantageous. A meditation while at work can actually enable you to thrive
for the rest of the day rather than survive.

How long?

The length of time required for your meditation will vary on a day to day basis. It will depend
largely on the schedule and how rigid it is, but also the stress and demands of the day. You may
find that you're about to encounter a stressful situation - perhaps a high level meeting which will
add considerable stress to you. By allowing 5 minutes beforehand to clear your mind and by
focussing on your breathing techniques, it will energise you and provide you with greater clarity
of mind. Perfect for your meeting.
Meditation can be used as a natural pick-me-up if your mood is low. Perhaps you feel overworked
and unappreciated on any given day, so taking just 5 minutes to help restore your equilibrium is
time worth spent. It can help you to avoid your mood plummeting but it can also provide you with
extra clarity of mind so that you are able to see the reality of your situation and analyse any
complexities, deciding with confidence and thereby deciding what you want to do going forward.

With clarity of mind comes informed decision making.

At the start of your meditation practice, set an alarm for 5 – 10 minutes and then this will stop you
worrying about the time and how long you have been meditating for. Slowly build up your practice,
dedicating 100% focus to the task so that you gain all of the benefits.

You may decide to meditate for longer – 10-15 minutes or in time, extend it to 20 minutes or even
an hour. But, it is far better to have a regular daily session than one extended session a week.

Food

As a general rule, it is far better to avoid eating any big meals prior to meditating. It’s important to
refrain from drinking, smoking or any recreational drugs too. You are aiming for a pure and holistic
life so aids – natural or otherwise are not required.

A few sips of water prior to commencing is fine.

 Module 6
Self-Assessment Task

Task:

Practise meditating with your eyes open wide. Try this for 5 minutes and then write down your
feelings afterward in your meditation journal.

Task:

Practise meditating with your eyes soft and gaze unfocussed. Try this for 5 minutes and then write
down your feelings afterward in your meditation journal.

Task:

Practise meditating with your eyes shut. Try this for 5 minutes and then write down your feelings
afterward in your meditation journal.

Task:

Try out the various seated postures and decide which one is right for you. Make a note of any
discomfort felt and whether it detracted from the mediation.
Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.
 Module 7
Sacred Space

Having your very own special place for meditation can really enhance the whole process and make
it much more rewarding. In addition, if you choose your special place wisely, there will be fewer
distractions to worry about, so try to choose a secluded spot, one with natural elements or aesthetics
that increase the calming ambiance.

The more often you visit your meditation place; it will become familiar, trusted and sacred. It will
also contain all the energies of your efforts. In addition, when you have created or chosen a special
place, it forever remains associated with meditation. This makes it far easier to slip into meditation
mode.

Let's assume you have found a nice seat in the local park. It’s tranquil, beautiful; there’s flowing
water and few distractions other than the sound of nature. Even just walking nearby, you will begin
to feel relaxed and to be drawn to meditate. All of your memories and experiences within
meditation will come flooding back to you.
It doesn't matter where you live, you can still locate the perfect meditation area for you. The whole
point of creating a sacred place is to fill it with positive vibes and to make it appealing so that it
rewards your senses every time you go there. You may have several sacred spaces and that's fine
too.

Here are some tips to picking the right spot for you:

Try to find a quiet corner of your house where you are less likely to have someone walk into the
room inadvertently and where there is no phone or other distractions.

If you live in a town or city, it may be quite difficult to eliminate all of the daily background noises.
But with regular meditation practice, it is possible to drown out the noise of traffic and the sound
of neighbours however noisy. Even the noise levels within your own home can be muted and
phased out as background noise – therefore, non-distracting after a while.

If you do find it difficult to meditate initially due to the activity around you, indulge in some guided
visualisations (recorded CDs) so that you can put on your headphones and be taken on a journey
into a deep and satisfying meditation where there are no distractions to ruin the moment.

Try to have the lighting soft and low.

If you have a bright lights on in the room, it will make you feel less like meditating and if the
lighting is low or non-existent, then it may make you feel tired and sleepy. If the room is stuffy, a
small, (noiseless) fan operating will make this more comfortable. You can also use aromatherapy
essential oils to have a soft, therapeutic fragrance to the room. Find one that makes you feel
peaceful – lavender for example.

Because nature is so rewarding, consider creating a meditation space in your garden where the soft
natural lights and sounds of nature around you can be soothing. You also gain the benefit of
breathing in the fresh air, allaying tiredness and regenerating your energy levels.
Creating a personal space in your garden can be as simple as choosing a comfortable – allweather
seat and surrounding it with bushes and fragrant flowers, choose somewhere that is not overlooked,
if possible, but make it welcoming. Plant a variety of foliage with different textures, heights and
colours to soothe the senses. Choose plants that attract nature, add a little waterfeature and you
will be ready to reap the benefits of your meditation.

In addition, if you have a sheltered space outside it can turn into an all-weather meditation space.
 Module 7
Self-Assessment Task

Task:

Take time to choose a meditation space that will appeal to you. Ensure that you visit this space
regularly and note how it helps the transition from everyday life into a full meditation.

Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.

Module 8
Opening the Heart
Cultivating the energy of the heart is a wonderful aspect of meditation that many people do not
think about. In modern life, many of us have closed off hearts. Yet by doing so, we protect
ourselves from pain, but we limit all the kind, loving experiences that we deserve.

When we talk of the heart, we do not necessarily mean romantic love. It can be about compassion,
caring, loyalty.

When you meditate, you generate a purity of energy and once expanded, it benefits not just you,
but others around you too. Emotional pain closes the heart area down. It clouds our ability to be
open and warm-hearted to ourselves and to others.

As you begin to practice your meditation, you can start by pushing back some of these shrouded,
protective layers, calming any sense of agitation. By focusing on the warmth of your heart and
your emotions - that of love and compassion, development can be accelerated.

We start our lives being open and loving but as we grow, the experiences and hardships of life
force us to protect ourselves and so although softer and beautiful emotions are buried beneath
layers of defensiveness, we keep them hidden in case of more pain.
When our hearts are open, we are vulnerable. But when we keep all our natural warm emotions
locked away, we prevent others from seeing the real us. When you serve to protect yourself, you
make the choice to do so, afraid that others will take advantage of your openness or will be less
than respectful of your feelings. If you've been treated badly in life, it’s understandable why you
would choose to close down your vulnerability.

There are many reasons for withdrawing love, joy and compassion including:

• Resentment-it's all too easy to hold onto bitterness and to let resentment build up with it.
By doing so you close off your heart to others but it also forms a barrier against life.
 • Fear-closing your heart off is a form of self-defence whether it's through criticism, through
being manipulated or simply through being overwhelmed.

• Jealousy-when you experience jealousy you can start to feel inferior and vulnerable. In the
same way that fear affects your potential to be loving and open, jealousy only serves to
isolate you and barricade you in.

• Pain-when feelings of pain are present through emotional turmoil, the natural instinct is to
shut off emotions or to place a restricted entry limit banning anyone from breaching your
defences.

Regular practice of meditation will gradually break down any barriers that you have placed around
your heart. The process is gradual and in time you will start to feel more loving and kind with
yourself as well as with others.

It is part of the human response to love and we want to be loved in return, unfortunately, we seem
to go about it in a very negative way. Self-love is extremely important. How can we love and care
for others when we don’t appear to care for ourselves? Radiate loving feelings inwards and do the
same externally, this creates a cycle of love that forever builds.

Reasons to open up your heart:

• Increase the energy

• Less self limitations Improved health
• Increased happiness
• Increased peacefulness
• Feelings of belonging
• Spiritual awakening

Practice the following:

Close your eyes and focus on your breath, breathing in and out slowly and each time that you
exhale, relax your body a little more.

Once you are ready, conjure up the face of someone who truly loved you when you were a childthis
can be a mother figure, grandparents or someone else who showed genuine love for you. Now
isolate a time where this person demonstrated their purity of love for you and when you felt really
nurtured and cared for. Bring this memory surging back to life making sure to push back any blocks
feeling threatened by the power of this moment.

The core level of tenderness deep within you is known as the soft spot.

Deep within, it magnifies and intensifies emotion. Strip back the barriers surrounding it. Now focus
on the status of your heart and all of the many emotions within. Is there any tension left around
your heart area? Is there anything that keeps it from opening up ready to generate and find love?
Be sure not to criticise yourself or to be judgmental. Experience the depth of this emotion.

When you are ready, come back out of the meditative state and then consider all that you've
experienced.

We all deserve to be loved and we all deserve to generate love and extend compassion outwards
to others. But you can't heal others until you have been truly healed yourself, the same with feelings
of love. Self love is so important because it nurtures your being, opens up your heart, it builds
confidence and self-worth. By doing this exercise, it is possible to keep your heart open.

Opening up

Close your eyes and take a few deep slow breaths. Each time you exhale, feel the tension dissipate
from your body. Now imagine the face of someone who has loved you with purity, bring their face
to life and consider the emotion which resonated with you deeply in the past.
Remember how you felt cared for.
Allow the memories to well up and to open up your heart and now, return the feelings to your loved
one, sending your own deep feelings of love, affection and compassion and allow this emotion to
circulate within. These feelings can be intense but wonderful, allow them to infiltrate your whole
being essentially you become filled with love. Continue to practice this meditation for five minutes
or more.

Indulge this intensity of love and repeat this feeling in a fluctuating manner.

Once you feel complete, now imagine someone else who you respect and care for. Extend warm,
loving feelings outwards to them. Direct this deep loving kindness to those that you care about.
Continue in this vein but now direct these emotions to someone who you do not have deep feelings
for, perhaps, they are neutral in your mind. You neither like or dislike them.

Now send your loving kindness toward someone who you feel negatively towards. This may feel
awkward, difficult even at first. When you start extending love outwards to this person, this is
where you begin to develop the capacity to ensure your heart remains open even in difficult
circumstances. It can take time to be truly comfortable with this meditation but it is well worth the
effort.
Note: The more you do this meditation, the greater the benefits to you personally. The changes will
be noticeable.

Exercise

When you keep emotional turmoil buried deep within it can poison the very core of you. Learning
to let go of any anger or unresolved issues is a powerful way of progressing and of becoming
emotionally healed.

Start off by sitting in a comfortable position and begin by taking a few deep breaths. As you do so,
allow your awareness to settle on your body and feel every sensation within. Start with your neck
and shoulders and head area; allow your focus to trickle over each part, all the way down until you
reach your stomach area. Now let go of any tension that is held in this area.
Keep your breathing soft and allow the breath to expand your abdominals as you inhale, then as
you exhale, the abdomen draws in. Set up a rhythmic cycle of breathing-continuing to focus on
softening the stomach area and as you do so, let go of any feelings of unresolved anger or grief.
It can help to silently say ‘let go.’

Keep repeating this word or a similar phrase. Each time you exhale, imagine the trapped tension
and anger dissipating. Notice how your heart feels during this meditation. Are you feeling a sense
of relief? Is your heart opening?

Spend 5 or 10 minutes in this meditation and then gradually bring yourself back to reality, opening
your eyes. Breathe deeply and calmly and contemplate life now.

Module 8
Self-Assessment Task

Task:

Try out the loving kindness meditation for yourself. Spend 5-10 minutes a day increasing your
awareness of this meditation and opening up the heart area. Record your notes in your journal.
This is an excellent meditation technique for those clients who have suffered emotional pain and
who are unable to open up to others.
Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.

Module 9
Chakras

As your meditation develops, you will start to feel a sense of energy building within your body. It
may be that the energy expresses itself as kundalini which according to the Indian Tantric tradition
equates to a coiled serpent positioned at the base of the spine.

It is true that meditation can begin to awaken the dormant kundalini and within a short period of
time, it's possible to feel the energy in the central energetic channel which can also be found within
other activities including sex, emotions or even deep traumas.

The 7 energy centres are known as Chakras

The idea is that as the kundalini arises, it meets the 7 major energy centres situated along the central
channel located alongside the spine. It starts at the base of the spine all the way to the crown of the
head. These major energy centres are also known as chakras. These are often described as whirling
vortexes of energy and they transform energy from one to another (they have different frequencies)
and these chakras are most effective when they are open and balanced.

The concept is that when the chakras are closed, there is less balance in life, increased ailments
and general feelings of unhappiness can occur as a direct correlation to their particular chakra.
Some of the meditation techniques work to awaken the kundalini and to then guide this energy all
the way through the chakras until the energy reaches the final chakra based at the crown of the
head.

First chakra

This is located at the base of the spine. When the chakra is closed, there may be feelings of
insecurity and of being ungrounded. It is connected with issues of safety and survival. Through
meditation, the energy will start to flow again.

Second chakra

This is located about 2 inches below the navel and is connected with sexuality, emotional
attachment and creativity. When the chakra is closed, there may be sexual issues, of being
emotionally disconnected or feeling embarrassed about the body. As the chakra opens, there may
be a powerful rush of imagery which can be both positive and negative.

Third chakra

This is located at the solar plexus and is connected with authenticity and feelings of interpersonal
power. If this chakra is closed, there is often a difficulty with being able to trust. They may express
anger or vulnerability. With meditation, the idea is to open up the chakra to allow the energy to
flow but there may be feelings of anger, shame or feelings of vitality and power.

Fourth chakra

This is placed in the centre of the chest (often known as the heart chakra) and is connected with
feelings of love and self-esteem. When it is closed, there may be feelings of resentment,
selfloathing and feeling isolated from others. It may be difficult to give or to accept love. When
the chakra opens, there may be a release from trapped grief or pain which may also be accompanied
with love and feelings of deep joy.

Fifth chakra

Known as the throat chakra, it is located in the centre of the throat area and is connected with self-
expression and honesty. When the chakra is closed, it can be difficult to open up the thoughts and
feelings to others, when the chakra is opened through meditation, there is likely to be increased
feelings of confidence and positive expression.

Sixth chakra

Known as the third eye, it is located slightly above and in-between the eyebrows. It is connected
with intuition and intellectual clarity. When this chakra is closed, there is a greater difficulty in
obtaining clarity of thoughts or of planning and an individual may be prejudiced or hold negative
beliefs about themselves. Once the chakra is opened, intellectual and spiritual horizons are
expanded and then there is a greater potential for intuition or even psychic abilities.

Seventh chakra

This is known as the crown area chakra. It is located right at the top of the head. It is connected
with the ability to transcend on a spiritual level as well as issues of freedom. This chakra is often
closed and as a result, you may feel cut off from the spiritual elements of life. When it opens, the
release of energy brings a sense of peace, of blessing etc and often people experience a sense of
completeness and of merging with the universe.

Ungrounded

Many people experience a sense of being ungrounded. The sensation is sufficient to make them
feel unsettled, of not belonging, unbalanced. Meditation when practised regularly helps to open up
the chakras and to create equilibrium. Sometimes the upper chakras are opened more quickly and
when this happens, the lower part of the body may stagnate. Careful attention should be given to
opening up all of the chakras, working through them and increasing the energy flow throughout.

Here is an excellent exercise that aids grounding:

Sit quietly and close your eyes. Focus only on your breath. Take a few slow deep breaths and check
posture.

Begin to focus now on the lower abdomen, aim at the area approximately 2 inches below the navel.
Explore this area with the mind, contemplating how you feel. Send your breath directly into this
area with conscious thought, the centre of gravity will begin to fluctuate from the upper part of
your body and be drawn down to this point. Imagine that you are a tree and that the roots are
embedded deep into the soil.

Continue to breathe and focus on the spot. Now visualise your roots extending moving down,
spreading out into the soil, drawing vital energy from the ground, back up into the body. Now feel
the energy flowing freely throughout.

Focus only on the circulation of energy as it draws into the body. Breathe in and circulate the
energy, allow it to flow freely. Breathe out and allow any negativity to dissipate. When you are
ready, spend a few moments contemplating how you feel.
To recharge your energy and to enhance the feeling of being grounded, visualise those roots deep
within the soil, drawing up new energy and the process will start again.

Module 9
Self-Assessment Task

Task:

What are chakras known as?

Task:

What is associated with the first chakra?

Task:

What is associated with the fourth chakra?

Task:

What is associated with the sixth chakra?

Task:

Practise a chakra meditation and note your progress in your journal over a 7 day period. How did
you feel during and afterwards? Have you noticed any physical changes?
Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.
 Module 10
Teaching Meditation

When setting up as a teacher of meditation whether in a group or on a one to one basis, it’s
important to understand just how powerful a resource meditation is and how much you can help
people. It is also important to have a clear aim throughout. The needs of the students’ must be kept
in mind throughout and each person will have individual goals or aspirations.

Consider that there are three distinct stages and these include:

• Self regulation -this is where you teach your students the ability to consciously change the
function and feelings of mind and body.
• Self-exploration - combining self-awareness with conscious concentration, self exploration
leads to liberation and spiritual growth.
• Self mastery-this leads to self realisation

Students’ will develop at their own pace but development will also equate to the amount of time
in which they devote to their practical sessions and to overcome challenges of the mind. People
are drawn towards meditation because they yearn to be free from stress, they want to alleviate
anxiousness and erode feelings of pain. They will be drawn to meditation as it enables healing and
self-development. But meditation affects every aspect of life. If they commit to the practice they
will also achieve a higher level of consciousness. Finding out just what motivates your students
will enable you to help them more.

Meditation is a means of transforming the mind.

When you are teaching students, the emphasis must be on remaining grounded throughout. There
will be numerous obstacles to overcome – the undisciplined mind is often key and the ability to
self-motivate and to practice daily. Meditation can be frustrating in the early stages and some will
become frustrated by their development progress but you can guide them through this stage leading
them towards the benefits that will be experienced.

We each have our own journey throughout life and it will be fuelled by experiences and the ability
to manage difficult emotions or situations. Some students may struggle with the resurfacing of
deeply suppressed emotions and this is to be expected. It is part of the healing process.

Teaching meditation is satisfying. It is also a wonderful way to lead others towards a healthy and
simplistic lifestyle which will naturally help to alleviate some of the stressors in life and through
this ‘whole life’ approach, all areas of life will improve.

For the students to achieve an advanced state of awareness there is a great deal of training and
self transformation which must be achieved first. Keep students involved in the moment rather
than to let them direct their focus to the end goal. The journey is the most important element of
meditation, this is part of the healing and developmental progress and it shapes the individual’s
life.
Much can be done to aid the student's progression including:

Inspire students.
Explain what they are aiming for but keep them grounded in the present. This way, their motivation
will increase as will their commitment.

Intent

Students have to also define their own intent and to understand which areas of their life they need
to resolve in order to achieve the end goal. When the intent is strong, meditation can be used to
help them achieve their vision.

Breathing

They must understand the connection between their breathing techniques and meditation and to
work on improving their posture within the seated position so as to avoid distractions through
feeling uncomfortable.

Techniques

Students’ should practice all meditation styles including a mindfulness meditation.

Guided meditations

A guided meditation can help lead students on a visual journey enabling them to push back against
distractions and to realise a meditative state that offers deep inner contentment and peace.

Resources

Use additional resources such as a candle flame or to meditate upon an image that sharpens focus
and leads toward higher inspiration. Extend awareness and become observers of the whole process.
Whether you are teaching at group sessions or on a one-to-one basis, patience and understanding
of the whole meditation process will enable you to guide your students toward a successful
meditative state and to help them change their lives.

This is why it is so important that you practise meditation yourself because as the teacher you have
to be able to inspire others and for them to see the extraordinary benefits that come as a result of
practicing meditation on a regular basis. As you will have realised, meditation is a constant state
of learning and progression and throughout, the many benefits increase too.

As a living example of all that meditation offers, your students can follow your discipline
enhancing their own lives beyond belief.
 Module 10
Self-Assessment Tasks

Task:

Write a detailed plan of how you will begin teaching others and note your experiences in full.

Please note that these self-assessment tasks are to ensure your understanding of the information
within each module. As such, do not submit them for review with KEW Training Academy.

Final Assessment Paper

 1. Using your meditation journal for guidance, create an essay that details your journey into
meditation clarifying any difficulties experienced, the benefits gained and how meditation
slotted into your life. Please provide details in full. Minimum word count: 600
2. When did meditation gain popularity in the West?
3. List 3 of the main benefits of meditation.
4. What is a mantra?
5. What is mind chatter?
6. How does meditation help to slow down the aging process?
7. What are the benefits of having a meditation sacred space?
8. What are the chakras also known as?
9. State your experience with a Loving Kindness meditation (opening up the heart).
10. What does the fifth chakra represent?
11. What are the four elements of mediation success?
12. Write an essay that charts your progress helping someone else to learn meditation. Detail
the difficulties experienced and outline methodology. Minimum word count: 500

Please send your completed questions to: [email protected]

[email protected]

These tasks must be completed in full and sent to The Kew Training Academy for assessment.
Following review, the professional diploma will be awarded.
About

The KEW Training Academy was established in 2006 by Karen E. Wells to fill a gap in the market
for online courses that make learning fun, educational and easy. The KEW Training Academy
offers easy and effective solutions that work for you either personally or professionally. Your
course has been tailored from years of experience enabling you to achieve the goals that give you
the key to freedom. www.kewtrainingacademy.com
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Meditation Course

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