Meditative Auto Suggestion (MAS)

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How to Meditate Step 1


On many occasions I have been asked the question ‘How do I meditate?’ There are many meditation exercises and classes available; but I do find that most of these tend to start at such an advanced level that they leave many beginners … after accomplishing the exercises or the classes …  asking ‘How do I meditate?’

In this section we look at meditation from a cosmic consciousness perspective. While daily meditation is extremely good for our well being; it is a Meditative Auto Suggestion (MAS) that brings about a change of state of the consciousness.  This being said, all meditation exercise begins with working on building the attention span and focus. MAS follows this up with auto suggestion which involves creating and  generating thoughts towards one particular task (behavior or conduct), sound or feeling. We refer to this process as Becoming Inspired Regenerative Thought (BIRTH).


We will start with introducing you to simple or basic general meditation exercises. This should be broken down into five minutes sessions and then the duration should slowly increase as time goes by. Please note carefully that one five minutes meditation exercise to start your day is extremely beneficial. This is especially important for individuals whose days are rather highly stressed.

To begin your meditation exercise, try to silence your unwanted thoughts. There are so many happenings in all of us life … it takes time to learn to silence those unwanted thoughts. Always acknowledge the thought before attempting to silence it. Music does help in silencing the thought if we seek to focus our attention on a specific aspect of the musical piece we have selected.

Be very patient with yourself as you go through these meditation exercises. Try to master each step before moving on to the other.

How To Meditate Step 1

Assume a comfortable and relaxed position before beginning.

In this meditation exercise,focus your attention on the picture above. Scrutinize its architectural design. Pay keen attention to shapes, color and the mood portrayed. Try to silence the other thoughts as they surface by acknowledging them.

Music to accompany this meditation exercise is provided above but is optional.

Remember, you can only achieve self governance if you order your life; so when you have mastered step 1 kindly move on to step 2.

Duration of exercise: 5 minutes.


How To Meditate Step 2

Focus  your attention on the piece of music above.  Carefully note the variation in tempo of the tapping sound.

What feeling did this piece of music convey?

Duration of session: 4:15 minutes.


How To Meditate Step 3

Focus your attention on the sound of the water. Try to count the number of bubbling sounds you here. When the sound stops, focus your attention on the picture above for a duration of one minute.

Repeat  x2

Duration of session: 4 minutes


How To Meditate Step 4

In this session, you will be focusing on the variation in the pitch as well as the tempo of this piece of music.

Duration of session:5 minutes

How to Meditate Step 5


In this meditation session, you will be required to focus your attention on the variation in the pitch of this piece of music.

Duration of session: 5 minutes



How To Meditate Step 6

So far, all our meditation exercises has been geared to improving our attention span. This is very important if one is to meaningfully engage in meditation.

If you think there is a need to develop your attention span further you can do so before embarking on this exercise.

For meditation step 6 you will be focusing on your breath.

This is preferably done in a calm and relaxing environment. All you need to do is to focus on the rise and fall of your chest with each respiratory cycle.

I hope negotiating this course was rather a success for you.  For your graduation from this section enjoy the following beautiful musical rendition.

It is time to move on to MAS

How To Meditate Step 7

This is actually more than one meditation sessions. In each session focus your attention on only one instrument at a time.  Apply all of what you have learnt so far. Pay keen attention to every small detail in sound, pitch and tempo.


Victoria Elizabethaan

Victoria Elizabethaan is a Cosmic Spirituality coach and writer who advocates for the acquisition of self governance via an advance awakened consciousness. Through her advocacy in this area, she hopes to promote a change in the misconception that freedom is irresponsibility and helps others achieve self-mastery. Victoria heralds four themes: Self governance, Effective communication, Healthy relationships and Healthy community living. Elizabethaan writes numerous inspirational books, articles, quotes, poetry and sayings; to channel her readers along the spiritual path. It is her wish that through her writings, many individuals will be liberated from a meaningless life, anxiety, fear and depression that comes about from living in the unknown and a neglect of the spirit. She has worked in the following areas: Leader and facilitator of youth groups, Youth mentor, Pre – and Post-marital coach and Inner City Youth Mentor-ship Program Coordinator Her interests include spirituality, reading and the performing arts. Included among her certifications, Victoria is a recipient of a BA (hons) with emphasis in guidance and counseling