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Front cover

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Copyright 2001

by the Edgar Cayce Foundation

1st Printing, August 2001

Printed in the U.S.A.

All rights reserved. No part of this booklet or audio-tape course may be reproduced or transmitted in anyform or by any means, electronic or mechanical, in-cluding photocopying, recording, or by any informa-tion storage and retrieval system, without permissionin writing from the publisher.

A.R.E. Press215 67th StreetVirginia Beach, VA 23451-2061

ISBN 0-87604-443-7

Edgar Cayce Readings 1971, 1993, 1994, 1995, 1996by the Edgar Cayce Foundation.

All rights reserved.

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How to Use this Course

Welcome! With this course, you willlearn to meditate by listening to the step-by-step instructions on the tapes. Thelessons are designed to help you learnmeditation through listening and follow-ing the instructions you hear, rather thenthrough reading and study.

The workbook includes exercises andillustrations to guide you. In order to getthe best results from the course, you willwant to follow along in the workbook asthe tape directs you.

There is no greater adventure than thisinward one called meditation. It is safe, itis easy, and you will find within yourown mind and heart an endless stream oftreasures!

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Peace

Oneness

Love

I am at peace.

Let me be a channel of blessings to all Imeet.

God is love.

Peace, be still. All is well.

I am at one with the universe.

Let Thy healing power flow through me, inmy life, day by day.

Sample Affirmations forUse in Meditation

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Let my mind, my body, my soul be at onewith God.

The all-healing power of God is beingawakened within me. May I be patient,gentle, and humble.

Be still, and know that I am God. (Psalm46:10)

Not my will but Thine, 0 Lord, be done inand through me. (Edgar Cayce reading262-3)

Create in me a pure heart, 0 God! (262-13)

Lead me, 0 Father, just for today... (262-60)

Our Father, our God, in my own conscious-ness let me find happiness in the love ofThee. (262-106)

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Head-and-Neck ExercisesNote: All head-and-neck exercises should bedone slowly and gently, without straining orforcing the muscles in any way.

Sit in an uprightposition.

Tip head forward,trying to touchchin to chest.

Return head toupright position.

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Repeat three times:

Repeat three times:

Sit in an uprightposition.

Tip head backward,as if to look at theceiling.

Return head toupright position.

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Sit in uprightposition.

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Tip head towardshoulder, as if totouch it with yourear.

Incorrrect:Shouldershouldnot liftor shrug.

Returntouprightposition.

Repeat three times to right; three times to left:

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Sit in uprightposition.

Drop headforward,touching chinto chest.

Rotate headgently threetimes in aclockwisemotion.

Repeatthreetimescounter-clockwise.

Roll head three times clockwise, three timescounter-clockwise:

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Three-Stage Deep Breathing

Stage 1: Fillbottom of lungs;abdomenexpands.

Stage 2: Fillmiddle third oflungs; chestcavity expands.

Stage 3: Filltop third oflungs;shoulders lift.

Filling the Lungs:

Emptying the lungs:

Stage 1: Topthird of lungsempties first,shouldersrelax.

Stage 2: Chestcavity contracts,pushing air outof middle thirdof lungs.

Stage 3: Abdomenis pulled in, forcingall remaining airout of lungs.

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Alternate-Nostril Breathing

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Left nostril isheld closed;air is drawn inthrough rightnostril.

Air is exhaledthrough themouth.

Repeat three times, using the three-stagedeep-breathing exercise.

Right nostril isheld closed; airis drawn inthrough leftnostril.

Left nostril isthen closed; airis exhaled throughthe open rightnostril.

Repeat three times, again using the three-stage deep-breathing exercise.

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Health Tips for Meditation

Remember that meditation and a healthy body canwork together in a constructive cycle. The practice ofmeditation is an important element in your overallprogram for maintaining good health. Good healthpractices in your daily life will aid your meditationlife. Below are areas to which you might want to payparticular attention:

Diet

Eat a good, balanced diet, with lots of fresh fruits andvegetables, as well as whole grains. The Edgar Caycereadings recommended:

• that 80 percent of the diet consist of non-starchy vegetables and fruits, with theremaining 20 percent provided by proteins,cereals, and starches.

• that meat intake consist mainly of fish, fowl,and lamb, with red meat eaten only sparinglyand pork rarely or never.

• that we avoid overly processed foods, allfried foods, and foods containing white flourand/or sugar.

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Rest and Recreation

Adequate rest and recreation are essential parts of abalanced lifestyle. Be sure to get adequate sleep inorder to avoid fatigue during your meditationexperience. Recreation helps to relax both your bodyand mind, which is important when you sit down tomeditate.

Eliminate Toxins From Your Body

The elimination of toxins—the waste products leftover after the body has digested and metabolized itsfood—is crucial to good health. You eliminate toxinsthrough your skin, lungs, bowels, and kidneys. Thefollowing practices are all helpful:

• Breathe deeply and fully, remembering toexhale completely. Breathing exercisesbefore meditation help here, but you shouldalso develop the habit of breathing deeplythroughout the day.

• Drink at least six to eight glasses of purewater daily, which will help remove toxinsand wastes from your body.

• Bowel eliminations should be kept regularthrough proper diet (including lots of fiber)and exercise, especially walking.

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Exercise

Exercise will help keep your body healthy and aid instress reduction. Always check with your doctorbefore embarking on any new program of exercise.Moderate, consistent exercise is more helpful thansporadic, strenuous workouts. Gentle stretching anddaily walks will go a long way toward keeping you fitand releasing tensions.

Finally, remember that you are a whole person, withall parts working together. Your attitudes andemotions are vital to good health. As you meditatedaily, it will have an impact on your physical health.As you pay attention to basic health practices listedhere, you’ll find your meditation life enhanced aswell.

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Tracing Your ThoughtsWhen the silence ended,were you thinking about:

Particular people? Worries onyour mind?

Upcoming eventsor things to do?

When the silence ended,I was thinking about:

Sounds goingon around you?

Problems youneed to solve?

Past or futureconversations?

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A great exercise in tracing your thoughts: Writeyour final thought at the center of the spiral and thensee if you can work your way back to the firstthoughts you were having as the meditation began.

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Chants for MeditationThe Cayce readings recommend certain chants asvery effective in connecting us with spiritual realms.These sounds are voiced on the audiotapes.

Take a long, deep breath, and chant these sounds asyou slowly exhale. See if you can make the soundsvibrate deeply within yourself. Repeat up to a dozentimes or more before meditating.

In reading 1158-10, we are told that the followingsyllables awaken the ability to draw God’s love:

ahrrrrrr—eeeee—ooooo—mmmmm

The “e” and “o” are both “long,” as in “seek” and“home.”

A second chant uses a variant of the four Hebrewletters of Yahweh and is sounded as:

Yah — hay — vah — hay

This chant, according to reading 2533-8, can awakenwithin us the ability to know ourselves to be individu-als, yet one with the Whole.

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Moving to the DeeperLevels of Meditation

Stage One: Think about what the words of theaffirmation mean.

Stage Two: As you continue thinking about what theaffirmation means, you begin to feel what it means.

Let me be a channel ofblessings to someonetoday . . . Let me be achannel of blessings . . .

. . . channel ofblessings tosomeone today . . .Let me . . .

Givesway to

Feeling the senseof the affirmation,rather thanthinking about it

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Stage Three: As you hold on to the feeling of theaffirmation, your awareness shifts to experiencing it.

Or: You notice your mind has wandered, and yougently go back to Stage One.

Feeling theaffirmation

Leads toexperiencingthe affirmation

Let me be a channel ofblessings to someonetoday . . . Let me be . . .

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Making Up Your PersonalPrayer List

People who have asked for your prayers or given youpermission to pray for them:

People, causes, or organizations who have not askedfor prayer, but for whom you have a concern:

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Decision Making withMeditationPart One: List the decisions you need to make indifferent areas of your life:

Work:

Relationships:

Errands:

Finances:

Purchases:

Family:

Health:

Other:

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Part Two: The Steps in Decision Making

1. Select one small decision you want to make, andformulate a question that can be answered “yes” or“no”:

___________________________________________

___________________________________________

2a. Consider the decision from as many angles aspossible. Of what facts and issues are you alreadyaware?

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

2b. Will your decision affect others? If so, how?

___________________________________________

___________________________________________

___________________________________________

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2c. What are the likely consequences of each way ofdeciding?

GoodResults

UnwantedResults

“Yes” “No”

2d. Breathe into your heart three times, and then seehow you feel as you imagine going with a “yes”decision. Also watch for any images that might cometo mind:

___________________________________________

___________________________________________

With a “no” decision:

___________________________________________

___________________________________________

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2e. Hold each answer, together with your spiritualideal and your ethical views. Check compatibility with:

“yes”:___________________________________________

“no”:___________________________________________

3. Considering all of your answers so far, make atentative decision:

yes no

4. Now, put this tentative decision aside and meditate.

5. At the conclusion of your quiet time, silently askyour “yes” or “no” question, give the tentative answeryou reached earlier, and then wait for any feelings orimages that come to mind.

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Note those here:

___________________________________________

___________________________________________

___________________________________________

___________________________________________

What would you say is the “inner” answer?

yes no

6. If you are unsure of your inner guidance, you mayrepeat these steps on another day. However, if youfeel confident that your decision is the right one, thinkabout how you might act on your decision.

___________________________________________

___________________________________________

___________________________________________

7. Take the action, and watch for results.

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Summary: Basic StepsStep One: Find a comfortable position. Keep your spinestraight, legs uncrossed, and relax any tense muscles inyour body.

Step Two: Head-and-neck exercises. Do each of thefollowing three times: head forward, head backward, headto the right shoulder, head to the left shoulder, rotate headin a complete circle clockwise, rotate head in a completecircle counterclockwise. Do not strain or force.

Step Three: Deep breathing exercises. Fill lungs frombottom to top, exhale from top to bottom. Breathe inthrough your right nostril and out through your mouth;repeat three times. Breathe in through your left nostril andout through your right; repeat three times.

Step Four: Special meditation aids as desired. Music,incense, chants, personal rituals, inspirational reading,prayers, and the prayer of protection.

Step Five: Focus on the affirmation. Move through thethree stages of focusing on the affirmation: thinking aboutit, feeling it, experiencing it. Return to the thinking stagewhenever the mind wanders. Allow ten to fifteen minutesfor Step Five.

Step Six: Decision making. Test any tentative decisions youhave made according to the decision-making exercise.

Step Seven: Healing prayer. Send out light and constructiveenergies to the people on your personal prayer list.

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Prayers

The Lord’s Prayer:

Our Father which art in heaven,Hallowed be thy name.Thy kingdom come,Thy will be done in earth, as it is in heaven.Give us this day our daily bread.And forgive us our debts, as we forgive our debtors.And lead us not into temptation, but deliver us from evil:For thine is the kingdom, and the power, and the glory, forever. Amen.

As I open myself to the unseen forces that surround thethrone of beauty, grace, and might, I throw about myself theprotection that is found in the thoughts of Him.

A Prayer of Protection:

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The Twenty-Third Psalm:

The Lord is my shepherd; I shall not want.

He maketh me to lie down in green pastures: he leadeth mebeside the still waters.

He restoreth my soul: he leadeth me in the paths ofrighteousness for his name’s sake.

Yea, though I walk through the valley of the shadow ofdeath, I will fear no evil: for thou art with me; thy rod andthy staff they comfort me.

Thou preparest a table before me in the presence of mineenemies: thou anointest my head with oil; my cup runnethover.

Surely goodness and mercy shall follow me all the days ofmy life: and I will dwell in the house of the Lord for ever.

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Music for Meditating

Books about Meditation

Music preferences vary widely, even among peoplewho meditate. However, here are a few suggestionsto get you started:

Meditation: The Light from Within—Edgar Cayce’sApproach to Life’s Challenges, by Harry Glover.A.R.E. Press. A handbook based on the Edgar Caycereadings, this book provides a step-by-step approach.

Meditation–Gateway to Light, by Elsie Sechrist.A.R.E. Press. A concise handbook for meditation.

The Fairy Ring, Mike Rowland

Pachelbel: Canon (Many versions, some especiallyarranged for meditation)

River of Stars, 2002

Crystals, Llewellyn

Adagio: Music for Meditation, Peter Davison

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Grateful AcknowlegmentsThis course is based on an earlier one, MeditationMade Easy, by Lynn Sparrow. Our deepest thanks toLynn and to the original narrator, Sharon Fazel.

We also thank Cecil Guile for perfectly transcribingthe audiotapes from the original course, and SusanLendvay and Dan Campbell for their beautiful editingof that transcript.

Our gratitude also to Kevin Todeschi and Mark Thur-ston, Ph.D., for their many suggestions. Much of thecredit for the final quality of this course goes to them,while we reserve for ourselves the responsibility forthe remaining deficiencies.

Our appreciation to Frank Henry, our marvelous re-cording engineer, who suggested that the A.R.E. Med-itation Room in Virginia Beach would be more appro-priate than a studio for recording these tapes. Frankoversaw the production of this course, and did so withdexterity and a sense of “high play.”

We also extend our gratitude to Charles ThomasCayce, one of the busiest people we know, for takingmany hours from his schedule to narrate this course.He brings great “heart” to all that he does, and youwill hear that quality on the tapes.

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Edgar Cayce was born on a farm near Hopkinsville,Kentucky. At an early age he gave evidence of hisbudding talent: he was able to master his schoollessons by sleeping on his books. At the age oftwenty-one he developed a gradual throat paralysiswhich threatened the loss of his voice. When doctorswere unable to find a cause for his condition, Cayceentered the same hypnotic sleep that had enabled himto learn his school lessons years before. In that state,he was able to recommend a cure which successfullyrepaired his throat muscles and restored his voice. Itwas soon discovered that he could do the same forothers.

For most of his adult life, Edgar Cayce was able toprovide intuitive insights into nearly any questionimaginable. When individuals came to him with aquestion, he would place himself into a self-inducedsleep state. While in that state he could respond tovirtually any question asked. His responses havecome to be called “readings.” Today his psychicreadings constitute one of the largest and mostimpressive records of intuitive information toemanate from a single individual.

About Edgar Cayce

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For many years the information dealt mainly withmedical problems. Eventually the scope of hisreadings expanded to include such topics as medita-tion, dreams, reincarnation, and prophecy. Thetranscripts have provided the basis for more than 300popular books about Cayce’s work.

Cayce would eventually give more than 14,000readings on some 10,000 different topics to peopleall over the world. These readings continue to beresearched and written about more than half a centuryafter his death and are available to students, writers,researchers, medical professionals, and A.R.E.members the world over.

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About the A.R.E.

The Association for Research and Enlightenment,Inc., was founded in 1931 to research and makeavailable the information in the psychic readings ofEdgar Cayce. The A.R.E., which opens its member-ship to all, continues that work today through itspublications, research, conferences, seminars,lectures, tours, camp, and other activities.

The more than 14,000 documented Cayce readingsare housed at the A.R.E.’s Virginia Beach headquar-ters and discuss thousands of health and spiritualtopics, including soul development, holistic health,reincarnation, dreams, intuition, life purpose, andancient civilizations.

The A.R.E.’s membership comes from around theworld, drawing together tens of thousands of thosewho are seeking answers to life’s questions.

For more information, call 1-800-333-4499, or visitour Web site: www.edgarcayce.org.