Four Worlds Meditation

This simple meditation is a good prelude to other work.  Energetically, it's similar to the Middle Pillar ritual. You should NOT do this meditation until you've made sure you understand which world is which and read through the meditation a few times.  This wikipedia article has the basics.  While it's not exactly dangerous, forgetting a name in the middle could be disconcerting and uncomfortable; the metaphysical equivalent of the bends.

Close your eyes and take several deep breaths.  Imagine a door called Asiyah.  I imagine it like a swinging saloon door in a cowboy movie.  Take a deep breath, and with your exhalation, throw open the gates and pass through.  When you do so, your physical body dissolves, leaving just your "body of light".  Take some deep breaths, and give yourself time to adjust.

The next door is called Yetzirah.  Take a deep breath, and with your exhalation, throw open the gate and pass through.  Your "body-of-light" dissolves, and all that's left is your name--your essential you-ness.  Again, breath for a while and let yourself aclimate.

The next door is called Beriah.  Take a deep breath, and with your exhalation, throw open the gate and pass through.  Your self is dissolving, but don't worry; it will wait for you on the other side of the door.  What's left is just the idea of person-ness.  At this point, you're not really directing the action anymore, because you don't entirely have a distinct will.  Just breath into it for a while.

The next door is called Atziluth.  Take a deep breath, and with your exhalation, throw open the gate and pass through.  Even the idea of being a person will dissolve, and you will be coextensive with the universe; both in time and space.  This can be terrifying and disorienting.  If you need to, remind yourself that all of your youness is still there, surrounding you; you're still inside your body, you've just contracted yourself down to your inner core. 

Whenever you're ready, take some deep breaths and with an inhalation pass back through the door to Beriah.  Your person-ness should be there waiting for you to re-inhabit it.  I imagine it like putting on a robe.  It should feel comfortable and familiar.  Wait until you're settled into it, and then...

Take some deep breaths, and with an inhalation pass back through the door to Yetzirah.  Your name should be there waiting for you to re-inhabit it.  This should be a very joyous reunion, like in a movie when lovers run across a field of flowers to embrace.  When you've completely merged with yourself....

Take some deep breaths, and with an inhalation, pass through the door back to Asiyah.  Your idea of yourself should be there waiting for you to re-inhabit it.  This should be a very easy integration.  For me, it just sort of collects around me like electrical charge.  When you're ready....

Take some deep breaths, and with an inhalation, pass back into the physical world.  Your body is right where it always was.  You never actually left it.  For me, this entry can be a little uncomfortable.  I'm often stiff and sore from sitting so long, and I sometimes feel a little claustrophobic.  I think that's probably because my relationship with my body isn't entirely healthy.  Your re-entry should probably be easier.  You will probably find that significantly more time than expected has passed.