RAISING OUR VIBRATION: Subtle Energy Meditation Course

In this module, we explore the first of our two foundational inner skill: interoception, which is your ability to tune into inner felt sensations and associated thoughts and feelings. We do this using an "Inner Body Scan" and a healing meditation called "The Peace, Love, and Light Healing Experience."

We begin by getting a sense for your current level of Interoception using the Multidimensional Assessment of Interoceptive Awareness (from UC San Francisco). The purpose of these questions is to point out what is available through Interoception, so you see how you can use these different aspects of Interoception more effectively. You’ll notice your current strengths and where you have room to grow. 

Your daily practice for this module is a meditation called "Relaxing Down Three Lines," as well as continuing with your Conscious Check-ins.

In this module, we explore the second of our foundational inner skills: Mindfulness, which is your ability to pay attention, on purpose, in the present moment, nonjudgmentally--like a curious observer. We differentiate the narrative self, the voice in your head which assigns meaning and evaluations to your experiences, from the quiet clarity of Mindfulness. We then practice Mindfulness by observing inner blocks related to the narrative self, by welcoming uncomfortable feelings, and in the next meditation in our Subtle Energy Meditation Series: The Five Gates of Mindfulness.

Your daily practice for this module is to do the "Five Gates of Mindfulness" meditation and continue with Conscious Check-ins.

In this module, we do a deep dive into Step One of the Subtle Energy Meditation Process: Preparation of your body, environment, and intention. This step is often overlooked and, as a result, meditation isn’t as deep or transformative as it could be.

We then practice the next meditation in the SEM series, Seven Blessings, which supports upright aligned posture and introduces the spinal energy centers called the seven chakras.

Your daily practice for this module is to do the "Seven Blessings" meditation, continue with your Conscious Check-ins, and fill out the Food and Mood Log for three days to notice what boosts your energy and what are energy drainers.

In this module, we focus on Step Two of the Subtle Energy Meditation Process: Initiation using relaxation, posture, and positive energy cues. Using a sequence of inner cues, you activate your body’s natural relaxation response, align your posture, and shift into a feeling of calm happiness. This is a foundation for health and vitality and for moving into deeper states of concentration and self-transcendence.

We then practice Relaxation, Posture, and Positive Energy cues in a meditation called "Inner Smiling," which is a powerful way to create a positive nurturing environment in which all your internal organs and cells thrive. This is a phenomenal meditation to support optimal health and well-being.

Your daily practice for this module is to do the "Inner Smiling" meditation and continue with your Conscious Check-ins.

In this Module, we explore Step 3 of the Subtle Energy Meditation Process: Concentration into Absorption. We then practice Concentration into Absorption using the next meditation in our series, "Lower Dantian Breathing (Six-Direction Version)," along with two exercises to develop sustained and flexible attention and mindful observation.

Your daily practice for this module is to do the "Lower Dantian Breathing" meditation and continue with your Conscious Check-ins.

In this Module, we explore Step 4 of the Subtle Energy Meditation Process: Transcendence, a state of liberation from the emotional tensions and struggles of self-focus. Transcendence is found in Boundless Awareness, a state beyond the limitations and boundaries of the narrative self who is forever commenting on everything that happens. Most people are unaware that it’s possible to transcend this inner dialogue and discover and live from a deeper presence and wider space of Awareness and Oneness. In this Module, we explore Love and Formless Awareness as portals to Transcendence through the "One Shared Heart" meditation and the cues of Stillness, Silence, and Spaciousness.

Your daily practice for this module is to do the "One Shared Heart" meditation and continue with your Conscious Check-ins.

In this Module, we explore Step 5 of the Subtle Energy Meditation Process: Returning and Grounding. This is essential to integrate your meditative experience with your everyday consciousness and record it in your body, so it becomes a reliable background for all your experiences and interactions. We practice this as part of the culminating meditation in our series, version one of the "Light, Love, and Peace" meditation (LLP), which integrates all the skills and steps of the SEM Process in one progressive sequence. We also practice chanting OM in the three dantians and a Torus Breathing exercise to prepare you to dive deeper into the LLP.

Your daily practice for this module is to do the "Light, Love, and Peace" meditation (version one) and continue with your Conscious Check-ins.

In this Module, we explore Step Six of the Subtle Energy Meditation Process: Reflection and Insight. The end of your meditation session is not a time to rush off into all the things you think you have to do right now. It’s a prime time to do powerful consciousness-shifting work. A meditative state gives you access to intuition, empathic understanding, deep calm that facilitates insight, subtle perceptions, and visions, and deep relaxation that facilitates healing.

In Chapter 9 of the Raising Our Vibration book, we describe seven things you can do at the end of meditation to use your meditative state to call forth new possibilities in your life. In this Module, we practice a short Manifesting Meditation that focuses on these new possibilities. Then, we practice Version 2 of the "Light, Love, and Peace Meditation," which takes you deeper into Pure Awareness and Oneness.

Your daily practice for this module is to do the "Light, Love, and Peace" meditation (version two) and continue with your Conscious Check-ins.

In this final module of our program, we explore Step 7 of the Subtle Energy Meditation Process: Compassionate Action. SEM is more than just a process to shift your state of consciousness for the time of a meditation session. Consistent practice will permanently shift your baseline state of awareness, the background state of consciousness you live from.

The goal of SEM is to tune into the Pure Awareness, the Universal Life Force which is the One Life we all share, and to live in a state of compassionate Awareness in service to all beings and our whole planet. As we experience this Universal Energy within us and around us, we realize that beyond our self-focused thoughts and sense of self as a separate body, separate from others and separate from the natural world, we are expressions of One Life, One Universal Energy that enlivens and connects us all. Sensing Life Energy brings us a deep sense of belonging and connection within this Universal Field. Each of us is here with specific qualities, skills, and resources for the benefit of All of Us.

In this Module, we explore your deeper purpose through compassion and service and practice a Loving Kindness meditation. We also talk about how to design a daily meditation and Conscious Check-in practice that works for you. We’ve given you seven steps to follow for an effective daily meditation practice and a series of meditations through which you can put these steps into practice. You can also apply these steps to any activity or endeavor to be more conscious, intentional, and effective.

We suggest you design a practice routine using one of these meditations (or cycling through the series again), choosing one cue to use as a Conscious Check-in throughout the day, and one way to apply the seven steps in another important endeavor in your life, such as your work.

We finish this final Module by inviting you to join our community of practice and offering resources to support your practice. You can find these on the Raising Our Vibration website.