Playing the Part of the Less & Less Blemished Witness Guided Imagery:
All types of meditative guided imagery can fit under the heading of being a ‘less and less blemished witness’, albeit this meditative witnessing is a form of general guided imagery and can be utilized in almost any context or setting.
Being a less and less blemished witness is focusing (not thinking) on or about one thing or two or three things, e.g., with regard to witnessing just exactly what one is doing at any given time, ideally nothing more nothing less. This meditative witnessing is the ‘sword’ (h’ou t’ou) that cuts out, erases thinking and/or cyclical thinking, so that one can eventually learn to genuinely (without fooling oneself) empty one’s mind completely. That said and yin to yang and yang to yin, even if one truly learns to empty one’s mind, it doesn’t lessen the importance of the various types guided imagery. These descriptions can be a bit confusing to contemplate at first, but using the so-called sword of guided imagery as a step toward totally emptying one’s mind does not in any fashion alleviate the importance of guided imagery as a splendid and healthful practice in and of itself. Meditative emptying of one’s mind AND types of meditative guided imagery are traditionally viewed as both very important, and never a competition between the two – both fall within the traditional context of ‘true meditation’, e.g, the pinnacle of the Eightfold Healthful Path. AND the difference between the two can at times seem trivial or almost nonexistent. Having said that, it is accepted in this tradition that the sword of guided imagery was strategically created as a helpful step toward actually learning to empty one’s mind completely, or what can be coined as the ‘perfect witness’. This even though it is accepted in these arts that nothing is genuinely perfect on this earth.
These practices yin to yang and yang to yin, again traditionally, are associated with diaphragmatic breathing, resonant healing sounds, the Theory of Lightness, True Health, True Relaxation, Opening the Door, aka Parting the Veil, and utilization of the so-coined spiritual eye/third eye (pertinent to the Yin Tang/Stamp Hall acupoint between eyebrows – or in Sanskrit, the forehead chaktra/upper heaven, pertaining to the pineal gland and the hypothalamus gland).
Even though being a less and less blemished witness can be practiced anytime/anyplace (focusing solely on an aspect or aspects of what one is doing or seeing at a particular time/space), it is likely helpful to share this most basic coinciding meditative guided imagery: Therein, one follows this example by working on witnessing one’s breathing, relaxation, and subtle movement – known as:
How Much Gratitude Does One Need to be Healthy?
Herein, this guided imagery will be set forth for a standing position, but it can also be done in a sitting position – sitting on a chair/stool, or in a lotus sitting posture.
Stand with one’s feet almost together (called a ‘humble stance’), and bend one’s knees comfortably. Put one’s tongue against the roof of one’s mouth (connecting the Governing and Central Vessels – congruent with acupuncture theory). Relax one’s face, shoulders, hands, and feet – it’s said, “if they’re relaxed, you’re relaxed.”
Realize that relaxation is a true skill – there is always room for improvement. Realize, we ALWAYS have some stress, no matter how relaxed we are. Be so relaxed that one is barely standing – in what we coin as a Swaying Willow demeanor. Gently roll the spine above the waist, forward and backward. This demeanor is much like a willow tree swaying in a gentle wind. Breathe in, all the way forward and backward, and breathe out in between.
Constantly adjust one’s vision so that one is looking just slightly above straight ahead, without focusing or staring: herein, one is endeavoring to play the part of a less and less blemished witness to one’s external environment – ideally without expectations…as if all is new to you, you know nothing (it isn’t genuinely possible to do this, but it is important to try). After a bit of time (as one chooses – but try not to hurry), continue with one’s eyes closed. Keep one’s eyes in their sockets as if one’s eyes are open and looking just slightly above straight ahead (don’t let one’s eyes droop or drop): herein, one is endeavoring to play the part of a less and less blemished witness to one’s internal environment, without fear or discomfort.
Get the ‘engine’ of the (advance versus reverse) diaphragmatic/abdominal breathing going: Breathe in, push one’s abdomen out, breathe out, pull one’s abdomen in. Pretend that one’s lungs are in one’s abdomen. One of the greatest gifts one can allow oneself, is all-of-the-time diaphragmatic breathing – there is nothing more healthful. In practicing this breathing for five minutes twice daily, within 30 to 60 days most people will realize all-of-the-time diaphragmatic breathing. It greatly enhances circulation, and promotes the secretion of relaxing, pain killing hormones (empirically substantiated).
Be in a spirit of gratitude and true appreciation. Be all in the moment. A true appreciation of the miracle of the moment. Ask oneself, “How much gratitude does one need to be healthy?”
Try not to think, just witness one’s breathing, relaxation, and subtle movement. Again, endeavor to play the part of a less and less blemished witness. If a thought comes to one’s mind, embrace it, see it for what it is, try not to hang on to it, just let it go – put all of one’s attention in just what one is doing. Be the moment, be the breathing, be the relaxation, be the movement, be the gratitude, not thinking, just being.
Mindfulness meditation is putting ALL of one’s attention into just one, two, or three aspects of what one is doing at any given time. It is next to impossible to be upset, anxious, worried, depressed, sad, or frustrated, if one is not thinking such thoughts. This is a primary purpose of mindfulness meditation – it is the sword that cuts out internal dialogue and/or cyclical thinking – ideally all thought…BEING ‘light’. Thoughts are often ‘heavy’. — Dr. Glen Hepker
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