From "The Celtic Shaman: A Handbook" by John Matthews
To begin this exercise decide what bird or beast, or fish or fowl, you wish to become. Think carefully ad consider what aspect of the creature attracts you. Is it its grace, its strength, its swiftness, its keenness of sight or hearing, its ability to move through the air or in the water, or its connection with the Otherworld? When you have decided, find a picture of the creature or, if you can, go and look at one; if you have access to a wild place where your animal is found go there, wate and watch; avoid zoos, which have entirely the wrong atmosphere. If you are at home find a space, and make sure you will not be interrupted for at least thirty minutes. Then begin your meditation. If outdoors go directly into a concentrated state, working as hard as possible to feel the creature you have chosen: How does it use its senses? What are its feelings? What scents and sounds does it hear? If you are indoors, begin by visualizing the creature's habitat: woodland, river, mountaintop, or whatever. Then begin to feel yourself as present there, not in your own familiar form but in that of the creature you have chosen. You may find it helpful to assume the nearest bodily posture to that of the creature.
If it is a bird, squat on your haunches, rotate your arms and shoulders, tuck your head down, feel yourself preparing to fly. If you choose a fish, lie on the floor with feet close together and arms at your sides and try moving forward as though through water. Repeat your sensory exploration of your new environment. When you have worked at this for a time, begin to make a chant, invoking the spirit of the creature in question. An example follows:
"Spirit of the stag be mine.
Power of the stag be mine.
Strength of the stag by mine.
Endurance of the stag be mine."
"Spirit of the fox be mine.
Cunning of the fox be mine.
Swiftness of the fox be mine.
Strength of the fox be mine."
"Spirit of the eagle be mine.
Grace of the eagle be mine.
Sight of the eagle be mine.
Might of the eagle be mine."
Repeat this over and over steadily (if you have a partner get him or her to drum an appropriate rhythm for the creature you have chosen), all the while keeping its image in your mind, using every faculty to its limits.
After a while you should begin to merge with the creature, to feel its spirit coming to life within you. Take your time with this exercise and let the strength of the creature run within you for as long as you need.
Repeat as often as is necessary, until gradually, over the weeks, you begin to be able to invoke the presence of the creature at a moment's notice. New strengths and abilities will come to you, and you will experience a new understanding of the world which can be of help in many different circumstances or situations in your life.
