Welcome to this short meditation.
This talk and meditation will focus on finding sparks for new ideas.
I love to share with you one of the ways that works fine for me.
It's based on the single-pointed technique.
First I will explain what I mean by finding sparks for new ideas.
Then we go into a guided meditation for approximately 5 minutes and after that we close together.
Everything in our life can be an inspiration for a work of art.
But if we look for inspiration that resonates on a deeper level,
We have to go inside and see,
Experience what is living there.
In that case,
The monkey mind is a perfect ally.
And the same goes for sensations in the body.
So we will be very grateful when they show up during meditation.
I'm not talking about visualization because we will not follow or act on what arises.
We will only notice and let go.
Thoughts,
Images,
Sensations like smelling,
Feeling,
Hearing,
They appear at a certain moment out of nowhere.
They come from our subconscious.
They are linked to our past,
Triggered by what goes on in our life right now,
And related to our dreams and fears.
They are unique.
And when in meditation,
They come and go.
Among them,
There certainly are perfect starters for a new work of art.
They can offer an interesting spark for a new idea.
So I suggest we let go the first thoughts,
Images or sensations,
Because these ones come quite quickly when we start our meditation.
But in fact,
They are too much related to our actual situation in daily life.
We'll notice them and let them go.
We start taking notes the moment our mind and body are in a calmer state and what pops up comes from a deeper level.
And we accept ourselves the way we are at this very moment.
With love,
Self-compassion,
No judgment.
Just a quick side note here.
What comes up in our mind or body during meditation are sparks for new ideas.
They are not yet ideas.
An idea is a vision in your head we can turn into a concept.
And a good concept can grow into a new work of art.
So what we will notice and note here are little sparks passing by in the form of thoughts or sensations.
Before we start,
It's important to find a location where you can sit comfortably without being disturbed.
Make sure you have pen and paper or tablet at hand so you can make quick notes during the session.
For this meditation,
I will invite you to the single-pointed technique.
So think of a small object to focus your attention on.
It can be a glass of water,
A cup of tea,
A little candle,
A flower.
Whatever suits you best at this moment.
Put it in front of you on a distance so your eyes can rest on it without effort.
If you need to prepare,
Just pause this audio for a moment.
And you can also pause it during meditation when it goes too fast for you.
Take all the time you need.
Enjoy your practice.
I will guide you.
I invite you to sit up tall.
Let the eyes rest on your object of choice.
If possible,
Focus your gaze on one part of the object.
If that's too much effort,
Let them wander on it.
We take a few full breaths to prepare until we are in a state of relaxed attention.
When the first thought image of sensation arises in your mind or body,
Notice it and let go.
We return to the breath and the focus on the object.
When you are aware of a new one,
Again,
Give it a little attention and let go.
We repeat the note and let go act until the state of our mind and body starts calming down.
When a thought image or sensation arises that is less obvious,
That has no direct link to our daily life right now,
Notice it.
Give it a name or a short description.
Write it down,
Make a quick sketch or sound memo,
But without disturbing your meditative state too much.
Then return to the breath.
Let your eyes rest on the object.
On the same spot or another,
Doesn't matter.
Breathe and focus until a thought,
Image or sensation arises.
Maybe it looks the same as the one before,
Maybe it's slightly different,
Maybe it's a new one.
Notice it,
Name it and make a quick memo.
Then return to the breath and the focus on the object.
Keep gently breathing.
When you notice an image,
A thought or a sensation coming up,
Name it,
Write it down or sketch it.
If it was too elusive,
You are free to let it go and wait for a next one.
Then return to the breath and the focus on the object.
Keep breathing.
When you find your mind wandering off or a sensation in your body arising,
Notice it,
Give it a name or description,
Make a quick memo.
Then again,
Return to the breath and the focus on the object.
Just keep on breathing and focusing.
When something arises,
Notice it and make a quick note.
Then return to the breath.
Close your eyes for a moment.
We are grateful for whatever did arise during this session.
We close the meditation for now.
Now you can look at the quick notes you made.
You can pause the meditation and take all the time you need to add more information.
Try to remember as much as possible.
What else was there at the same time?
What was coming before or after?
With what intensity?
With what speed?
What was it triggering in you?
And so on.
Don't judge,
Just observe.
And I suggest you look at your notes and think at the same time,
Interesting,
I wonder where this note will lead to.
Don't throw away input too soon.
Maybe notes that look the same on first sight have another perspective or feeling attached to them.
Let time do the work.
Out of some spark suddenly will appear a vision that has all the qualities of a good idea.
The reason we skip the first ones is that they were probably coming right out of our actual daily life,
Our thoughts and feelings at this moment.
The interesting ones start coming when the more obvious ones got a bit of attention so they could disappear for now.
Then there is space for more subconscious ones to come forward.
And these are the more interesting ones to start a creative process from.
In case you experience that the last notation is still too obvious,
Just prolong the meditation.
Sometimes our mind is so busy and our body holds so much that we need longer meditations to get to a deeper layer.
So feel free to continue till you feel so quiet that nothing is coming up anymore.
Or maybe you do this meditation again when you are in another state of mind and see what arises then.
Or maybe you like to find out what focusing on another object brings you.
Feel free to play with it.
It's your practice.
I hope this meditation will help you to get sparks for new ideas.
Thank you for meditating with me.
I wish you a deeply inspired creative day.
