When the tasks and activities we do become routine, it's nice to take a step away from the day to renew your energies. Whether it be to a park, a beach, or just outside your door, a getaway is important for you to keep yourself focused. Sometimes, it's not so easy to get up and away for a moment.
This meditation takes you away from the routine and takes you on a cleansing journey. Either close your eyes during this getaway, or fix your gaze on the pictures presented for you. When you return you will feel refreshed and reinvigorated so you can continue with the rest of your day.
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When our days are filled with anxiety, frustration and aggravation, our lives may seem like never-ending battles. This stress can build up and release on people we love, cloud rational thought, influnce our actions in negative ways, even cause health problems. We need to release some of the steam and approach life with a calm, clear mind. This meditation helps to alleviate the stress that can build up so life flows more smoothly.
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Create a quiet place. Sit comfortably. Both feet touching the ground. Your arms may rest on the chair. Your hands in your lap. Close your eyes. Pause a moment.
Begin to be aware of your breathing.
Allow each inhalation to be slower, longer. There’s almost a pause before you exhale. Slowly… longer.
Your body will sink deeper into the chair. As you relax, your body will feel heavier and very still.
If your mind begins to wander, return to consciously paying attention to your breathing.
You will become aware that your mind is clear. No busy clutter interferes with your ability to relax. Quietness envelops you.
Continue this as long as you are able. Some days it will be as long as half an hour. Others, it may only be five or ten minutes. Whichever, you will feel refreshed from the brief pause.
As you end your meditation, you will feel yourself almost awakening. Pause.
Sit still a moment. Take several deep breaths and return to whatever activity awaits. You are ready.
Any time during the day, remember how good you felt during your meditation. You will begin to automatically be able to return to that mind-body sense of peace. You will touch it with your mind whenever you need to.
Use this meditation every day. Eventually it will lead you to deeper meditations.
Intro and First Music Meditation - 4:27
Tranquility Meditation - 4:52
Serenity Meditation - 3:27
All of our meditations walk you through step-by-step the levels of relaxation and focus needed for that meditation. It is possible to also achieve conscious relaxation without verbal guidance. That is why we created this unguided music meditation.
Listen to the music, open your mind and visualize your body, mind and spirit relaxing. You'll find that you achieve the same kind of relaxation response, but experience it in a different environment. Soon, you will learn to achieve a meditative state with only the sounds around you.
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Power Affirmation Download
Long ago I realized that I like so many others had a false image of my body. This happened when I was looking at old photographs of my children. I was in many of the photographs and can remember quite well that at the time they were taken I thought I was overweight. Upon looking at them all these years later I realized I was fine -- actually thin. This mistaken sense of self, along with three sizes of jeans and the number on the scale all mattered too much.
On any given day my happiness was determined by these numbers. When did I give all this power to numbers. Why did I give up my identity to the degree that my weight or size was so important? How did I lose myself. This applies to almost every woman I know. We give up who we are for our families, our jobs, any crisis that comes our way. We may be able to meet all the demands physically, but what happens to our insides -- not our organs per se, but our soul?
We lose that part and it cries out to be nourished in ways that our foreign to our mind. We know we feel empty, so we eat. Then we go on one diet after another. We know fad diets don't work long term. We lose and gain the same weight over and over again. Each attempt increases our stress. Each failure diminishes our self-esteem. Why do we repeat this rollercoaster over and over again? I've come to think that one reason is that we're approaching the problem from the wrong direction. We have the wrong goal. Numbers on a scale or size tags on our clothes are not enough for us to achieve or maintain these numbers. I believe this for one reason: if numbers were satisfaction enough, we'd do it. The one and only thing we can truly control is how much food we put in our mouths. So if numbers are not enough and permanent weight loss is our aim, then what can we do?
To begin with, we must care about self. We must desire a higher energy level. We must relish good muscle mass, healthy bones and proper stature no matter what our size. That's the physical world piece. The next piece is to think about what purpose your body serves. Beyond the obvious, it's YOU. It's who you are to the world. But It also houses your soul and spirit... your essence... YOU. Knowing that, doesn't it seem obvious that to honor you properly you ought to nourish yourself -- your house -- properly?
As a human being of course there are going to be slip-ups. We all need comfort foods occasionally. But the point is to be aware of when we give in. To be alert to the triggers. To be honest about what we are doing. To be responsible for getting back on track.
This means we live our lives in a state of being awake. Not in a fog. Not excusing or blaming. Not in denial. We can attain this by using meditation. If you don't like that word call it mindful relaxation, chosen relaxation -- it's one and the same. The fact is these are the goals and the results of consistent practice of meditation: living awake, alert and aware.
It affects every facet of our life. We can consciously direct where we most focus our attention using these qualities as our needs change. We use our energies to mend what is broken in us. Eventually we will integrate this positive energy until it is a natural state and available to us all the time. Pretty awesome to realize how much we can manage how we feel and act regarding our own life.
This task takes time and commitment to accomplish, but we can do it. Meditation will take you there. Meditation is sitting quietly. Meditation is learning to do nothing and becoming comfortable in nothingness. It requires courage to face the truth that will come to you, strength to seek change, patience to achieve your goals and faith to continue to do the work. All of this will come to you during your meditation in the form of an inner voice or intuitive messages that you will grow to trust. From nothing comes truth. From truth comes courage. From courage comes change. All require faith.
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Children's Meditation Series
I have tried all the exercises I recommend here.
As I became totally involved with them I was reminded that there is a child in all of us and we are never too old to learn from that child like perspective. I hope you will join your child.
Talk and laugh about what you experience. I dream that these simple meditations will in many cases replace "time-outs" and that children will learn the life-long lesson that meditation is an acceptable activity. That it can be done anywhere, anytime-it's always available. Serenity is inside all of us. I am so excited to be offering this time and space to children. I believe that daily visits to this site will be a gift not only to the children who use it, but, as a result of their visits, a gift to the world(at least their parents will think so).
If we guide young people to look to themselves as their own source of calm, peace and self-esteem they will ultimately be better prepared for all that life is.
Choose a Meditation:
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This is going to be very quick but also very quiet. And, it's going to be fun.
You may not want to right now, but I want you to lie down.
Start out by paying attention to your breathing. Right now, are you breathing fast? Are your breaths shallow? That's fine, but I want you to try to slow it down.
Close your eyes and take a few deep breaths.
Blow all the air out.
Now, do that again and again.
I bet you feel calmer. Just think about your breathing, eyes still closed.
Think about your feet. Pull your toes up toward your face as tightly as you can. Move to your legs; make them as stiff and straight as you can.
Now your stomach. Squeeze it in.
Put your arms by your sides- make them straight and stiff too. Keep them tightly next to your body. Make fists with your hands. Tight, tight fists.
Clinch your teeth, squeeze your eyes closed. Every bit of you is tight, tight, tight. Hold still.
Now, soften your eyes. They may flutter. Let your mouth open slightly. Open your hands, let your arms go limp, your stomach is soft.
Your legs fall to the side. Your feet hang loosely open. Your whole body is now fully relaxed.
Your breathing is still slow and steady and you are completely at ease. Just stay there gently breathing- resting your body.
You may fall asleep for awhile. Notice how nice it feels to be so calm and quiet.
You can feel this way whenever you want. You can practice first tightening all your body parts and then letting them go. You can do this before you go to bed at night. You can do this just because you want to feel peaceful.
This is a gift you can give yourself.
So, do it.
And maybe teach your Mom and Dad to do it too.
We're going to learn this here on the computer, but I hope you will soon do it first thing in the morning before you even get out of bed. We can all benefit from this delightful exercise so tell your family about it too.
As you awaken, take a deep breath- stretch if you feel like it and put a smile on your face. If you've opened your eyes, close them again.
Feel the warmth under your covers. Say to yourself:
"I feel the softness of the sheets against my skin."
"I feel the fresh air coming in through the open window."
"I smell the grass."
"I hear the birds."
"I smell bacon."
"I hear the traffic."
The garbage truck is backing up.
A train goes by.
The floor creaks as someone walks outside your room.
The clock is ticking by your head.
What else do you notice?
What always happens first thing in the morning?
What can you be sure of because of what you notice? If you hear rain you know you'll need a raincoat this morning. If the air is chilly through your
window you'll need a jacket.
The birds are much livelier in the Spring.
Smelling bacon makes you hungry. Someone is up cooking already.
Certain things always happen. You can count on them. They make you feel safe.
They remind you of how good you feel about you. What a wonderful way to start your day. Good morning!
Find a quiet place to sit down for awhile. A place where you can be left alone with no interruptions.
Get comfortable-wiggle around, cross your legs and put your hands in your lap. I promise you this will only take a few minutes and you're going to have fun.
Take a big breath and blow it out really noisy.
Do it again and again. That's one way to breathe.
Now, let's try another.
Take a deep breath but slowly- now let the air out slowly and quietly.
Do this again and again.
Keep breathing this way. This kind of breathing is calmer and will help you during this exercise we call meditation.
Breathe in slowly.
Breathe out slowly.
While you are doing this look around your quiet place. Look at the things you see right in front of you. See everything. Now, without moving, glance to your side. What else do you see? The other side. What's there?
Now, close your eyes.
How's your breathing?
Still slow, still deep. Just think about that.
Don't open your eyes but try to picture your place. See in your mind what was actually in front of you. What do you remember? What colors were there? What do you see in your mind as you glance to your right side and your left side?
After a few minutes of imagining the things in your place open your eyes and look again. Did you think of most of the things or only a few? It doesn't matter. Today was one way. The next time you try this it will be different. But, do try to notice the differences. Pay attention.
When you do this several times you will start to notice what you are seeing around you throughout your day. Make a game of it. What color
are the walls in your classroom? What color shirt did your friends have on yesterday" Did you notice how many bikes were at the playground?
The more you notice, the more you know.
Choose a place to sit down for a few minutes. This is going to become a special place for you where you can be quiet, be alone, be comfortable and you're going to like it that way.
Now that you're sitting quietly practice your slow quiet breathing. Think about your breathing and try to ignore other thoughts that come to your mind. You can think about that later. Anything that comes to mind is for later. Close your eyes.
Breathe in through your nose – out through your mouth.
Start to notice what you feel. If your in a chair, does the material scratch your skin? Is it soft or hard.
You feel an itch on your nose. Don't scratch it, just feel it.
Your shoes are tied too tight.
Feel the breeze coming in through the window. Or, feel the heat on your back as the sun shines through the window.
Does your stomach feel full or empty?
Is your mouth dry?
These sensations will become so big because you are focusing on them. Pay attention to them. Try to just feel.
Don't shift to ease the scratchy material against your skin.
Don't move out of the sun.
Just let them be.
These feelings are real. They will go away later when you move but right now just stay put and feel them.
What else do you feel?
Today you feel happy. Maybe the other day you were sad.
Do you like being alone or does it feel lonely?
Do you feel good about yourself right now? You did well in school today; that feels good. Last week someone was mean to you; that felt scary.
Pay attention to how you feel. What made you feel that way?
What do you call the feelings. Try to name them. Where in your body do you feel funny or good when you have these different emotions?
Now, put all the good feelings right inside of you. I bet you're smiling. I bet you feel like you do when you get a big hug. You can feel this way anytime.
Just remember what makes you feel good about yourself and how it makes you feel inside.
Give your self a hug!
This exercise is a very special one. It's all about you and how you talk to yourself. This is a really good thing to do and to share so tell your family and friends about it too. We should all talk to ourselves about being special.
Let's sit quietly again. This time I want you to shake your head real fast and make a funny noise as you push out all the air that is inside of you.
Shake your arms out too. Now be still.
Give one last push through your mouth to get rid of all the air.
Close your eyes and calmly -- breathe. No matter what you are feeling at this moment, I want you to put a smile on your face. Keep it there while you think about your breathing, about relaxing and about keeping your eyes closed.
Choose to ignore any ideas that come to your mind about what has happened already today or what is going to happen later.
As those ideas try to come back to your thoughts just make up your mind to think about your breathing.
Gradually one thought will come to you. Let it have a place in your mind.
"I like myself".
Let that idea spread through your whole body. Feel it deep inside. You may sense a warm glow inside yourself. Feel it again.
"I like myself."
"I like myself."
Repeat these few words that came to your mind.
Tomorrow the sense that comes may be:
"I am happy"
or "I can learn my spelling words"
or I will try to be nice to my little sister"
or "I will stay calm when I feel upset"
or "I can be more confident".
Everyday take time to touch inside your own heart and soul to find the secret message you need to give to yourself. They're your feelings. They're real.
It's a gift you can give to yourself and you deserve it.
The shamanistic tradition is one of complete communion with nature. Animals, trees, the sky, the earth... all have a spirit that communicates with us. Within ourselves, we can identify those very spirits, as they come to us as guides to lead us toward peace and rightful action.
This meditation will help you find the guide within as it paints a landscape of mystic forests and cool surroundings.
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Often, we can find peace in a place that is special to us. Whether this place is one found in nature like a forest or a waterfall, or whether it is a place of our own creation like a quiet room or an altar, we find a unique spiritual attraction to these places that calm us -- help us more closely internalize our feelings and vocalize our spirituality.
This meditation will help you find your sanctuary and make it a place where you can grow closer to your spirit and know feelings of harmony and balance.
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If you have an entire room to yourself, make it your own.
Put a comfy chair by the window. Have a table or stand nearby. Choose favorite objects or pictures of places you love and put them on your table. Try to have a plant, fishbowl (something alive), candle and books available too. Most importantly, these things should be items important to you.
I like having something to hold during my meditations. I use stones or serenity beads. I light a candle- usually read a paragraph or two from a current favorite book on spirituality and I'm ready for my meditation.
My altar is on a dresser that I pass a hundred time s a day. There I keep a silk heart shaped pin cushion, some porcelain hand vases (I collect hands -- they are very spiritual to me), a candle and an orchid plant. I pause at my altar each morning and again during the day.
I touch the objects and truly feel I'm connecting with my soul as I acknowledge these meaningful objects that I love. I also have altar outside. I love to be there especially when it is warm and sunny. My outdoor altar is really odd, but I love it! It's a small shell shaped bird feeder on a stake in the middle of a small garden. I try to keep it filled with bird seed for the birds; that’s part of the ritual. Empty or full though, I pause there too. Again, connecting with my spirit and soul.
As you can see, creating these sanctuaries and altars can be simple- in fact they should be simple. As I find myself attracted, by divine intervention. to new things, I add them to my spaces. I suddenly have all new collections with special meaning to me.
So, whether you are well on your way on your spiritual path or only beginning, it is a good idea to create a private space for yourself where you can derive an immediate sense of peace.
When you enter this room or approach the altar you've prepared your whole body and soul will respond to it and be more ready for the meditation time you give yourself.
If, during your busy day, you need to reconnect with your inner peace just a walk by or a glance at your sanctuary will give you the connection needed until you have more time for yourself.
I highly recommend creating this private sanctuary as soon as you can. It will change and evolve as you do. Be ready to surprise yourself and have fun while you're at it. Give yourself this gift of space and objects!
Let me know what happens.
Walking outdoors can open your mind and spirit to the wonderful and peaceful environments that surround us all day long. In this meditation, you will be able to focus your mind away from a physical task and concentrate on more of the events happening around you ... birds chirping, leaves rustling, or the sound of your own breathing.
The result of this meditation will be a deeper appreciation to some of the beings and events that are all around us yet are sometimes left unnoticed due to the clutter and noise of our thoughts. You will now be able to walk and appreciate all the wonders happening around you.
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Walking alone has always provided me with the time to mindfully quiet my thinking. Early morning is my favorite time to walk. I mean really early. The traffic sounds are at a minimum, the waking birds are at their most vocal.
I begin by just being aware of the environment. I notice the color of the sky, the mood the trees set, the way the air touches my skin and certainly, the sounds.
I always take deep breaths as I start out. Big, steady strides- not necessarily fast, but steady. Then, when I feel like I’m in sync, I begin to consciously turn my mind off.
I concentrate on my breathing. I inhale for two or three steps then I exhale for the next. If thoughts come to mind I discourage them leading to solo conversation. I just ignore myself.
Before I know it I am engrossed in doing nothing but moving and I am as relaxed as if I were in my sitting meditation position. The pace matches the rhythm of my breathing. My pulse is slow and steady.
I thoroughly enjoy nothingness. Often my spirit will divulge important messages to me as if by osmosis; they just occur to me completely. Not as a thought; I am not thinking, but as a fact, a feeling, a sense. a sensation.
From these messages I may decide upon a few words to use repetitively. Invariably this phrase touches exactly upon what my spirit and soul know I need to address. I continue on until I know it is time to return.
Walking meditation has long been practiced by people who are both physically and spiritually enlightened. The two practices go together naturally. Each provides the time and space to connect with your soul. Silent or with music, anything goes.
When the mind, body and spirit work together, the result is a balance of thought, awareness and well-being that is unmatched. It is in this state that healing can occur on multiple levels.
This meditation guides you through a healing session for your whole being. You'll visualize yourself reviving, revitalizing and rejuvenating. When you are through you'll find that you now have the ability to call up a healing moment at any time of day.
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Find a comfortable space, either sit or lie in a relaxed position. As you become settled, begin to focus on your breath.
Inhale, then exhale at a comfortable pace – an even breath.
Close your eyes.
Continue your rhythmic breathing. If you become distracted refocus on your breath.
As you sink into comfort and relaxation, see yourself basking in a waterfall of sunlight and crystal eldar water.
As the sun and water cascade over your body you absorb the healing oxygen carried within your blood vessels though your whole system.
The oxygen heals and releases the holding contraction of each muscle. Each muscle becomes taffy… soft and pliable.
All tension gives way to relaxation. The cascade of sunshine reminds you of the source of all energy.
Your whole being sings with release and renewal as the source refuels and fortifies your body and spirit.
In healing all is possible. As you heal your spirit and body your gifts to the universe emerge.
Your loving compassion explodes for sharing with your fellow travelers. As you heal yourself you heal all who cross your path. Your connection to others heals as you move to your new level of evolution.
You are the incarnation of universal healing. It begins with you.
The healing vision of cascading sunshine and water is yours whenever you want it to be. Come back to this space whenever you want to, know that this space is always available even for a moment.
Be aware once again of your breath.
Inhale… exhale as your re-enter the space around you. Open your eyes and carry your renewed energy to all with whom you come in contact.
The ability to control your body is an important lesson that meditation teaches. Through meditation, we can visualize events in our body and cause effects like relaxation through conscious thought.
In this meditation, we will guide you through a conscious process of relaxing your tense body. In this way, you can experience the effect of controlling the functions of relaxation and tension within yourself. Once you're finished with this meditation, you will feel soothed, relaxed and comfortable.
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At moments during our days, we may feel particularly tense and stressed. It is at these times that we most need to stop what we are doing and take a break. For these times are when are bodies need the most attention... when are breathing is quick, our chests and muscles tight and our tension high.
In this meditation, we will give you a workbreak. We will guide you through a breathing exercise that will re-energize you with healing energy.
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Our bodies have sensitive areas that are filled with energy and are the focal points of emotions, feelings, intuition and insight. These energy points are called Chakras. Each Chakra possesses its own characteristics and unique properties. To learn more about your Chakras and become more aware and conscious of their functions, use this meditation. It will help you focus your mind and body as you work to discover how your Chakras serve you and how to best use them as guides in everyday life.
Chakras are located in important parts of your body such as your head or heart. Any organs within the area of these Chakras are used to control; and are, therefore, directly affected by the properties of that Chakra. There are seven Chakras located throughout the body, each with their own unique attributes and characteristics:
Gems: Ruby, Garnet
The Naval Chakra is located in the lower abdomen. This Chakra is associated with the acts of giving and receiving, and is tied into the more physical feelings of love, passion and sexuality. The feeling of pleasure is also linked with this Chakra, so one may feel focus and feedback in this Chakra during moments of harmony, generosity, group creativity and selflessness.
Gems: Amber, Coral
The Solar Plexus Chakra is located just above the navel and below the chest. This Chakra is a focus point for our force of will and our sense of transformation. Concentration and control of our personal energies originate from this point. One’s sense of power and authority, as well as self-control and discipline of the ego converge here. This Chakra can be used to sense the very use of one’s internal energies to affect what is outside the body.
Gems: Amber, Gold
The Heart Chakra is located at the center of the chest and is the focus for love and understanding. Feelings that stem from this love such as forgiveness, compassion, balance and harmony radiate from this point. This Chakra also nurtures the rarified feeling of unconditional or divine love, love that goes beyond the physical.
Gems: Emerald, Malachite
The Throat Chakra is located in the throat area between one’s chin and the top of the sternum. This Chakra is linked to one’s powers of communication. Through this Chakra, one can realize truth and knowledge; honesty, kindness and wisdom and how these elements can be conveyed through thoughtful speech.
Color: Sky Blue
Gems: Turquoise, Blue Topaz
The Brow Chakra is located in the forehead, right above our eyes. This is also known as the region of the "Third Eye" in Buddhist and other belief systems. This Chakra is related to our perception beyond the physical realm. Intuition, insight, imagination and clairvoyance can all be associated with this Chakra. One can also focus their realization of their own soul, divine wisdom and peace of mind in this point.
Gems: Lapiz Lazuli, Sapphire
The Crown Chakra is located at the very top of the head. As one might guess, this Chakra is associated directly with dealings of the mind and spirit. This Chakra is deeply tied to the exploration of one’s consciousness and place in space and time. Oneness with the universe, your spirit and will, inspiration, divine wisdom… all the things that deal with the Higher Self are rooted in this Chakra.
Gems: Amethyst, Diamond, Quartz Crystal
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Sit in a chair. It is important to have both feet on the ground.
You may choose to be barefoot. Let your arms rest comfortably by you resides. Take several deep breaths. While letting your breathing becomes deeper and even, picture yourself standing with your feet apart hands by your sides with your fingers naturally open. Keep this picture in your mind as you continue.
Inhale … Exhale …
Allow your breathing to relax your body and clear your mind.
Picture a circle of energy near the base of your spine. This energy is strong. It connects you to the earth. This energy generates instinctive feelings of survival. It urges you to love and care for yourself.
Move up to the next circle of energy in your pelvic area – this is the center of your emotions. Your acceptance of pleasure springs from this energy source. Accepting the joy and contentment derived from physical pleasure will contribute to overall balance in life.
The energy of the third Chakra is near the naval area. Your creativity will flow from here. The essence of your spirituality begins with this positive energy source. Your heart Chakra energy is about love. It is the source of active love that is in everything you do. Your ability to love comes from here and includes your capacity for empathy, sympathy, forgiveness and allows the abundance of all life to be available to you. The positive essence is an overwhelming sense of fullness felt as love.
The throat Chakra involves the energy of your own inner voice – guiding you to be open and honest with yourself an others. This is your voice of wisdom. When listened to this will lead you to take actions that will keep you balanced and true to yourself.
The next energy level near your forehead will guide you to awareness of your soul. Imagination is the magic of this Chakra. Let yourself free your mind and as you accept the power and the awe of your own soul, so will you realize the soul within everyone and everything.
Finally to the top of your head, the energy flows out and above you. It is directly connected to your spiritual self and all spirituality in the world. With this Chakra, flashes of enlightenment will occur -- moments of true understanding of the world and all it contains. All events and emotions are clear and during those moments, everything makes sense. This highest energy source is the essence of all life and existence. It is true magic and it is yours.
Envision your whole being fully energized through your having focused on the Chakra points. The body connection to each energy source will guide you to heed its request for attention through physical sensations – a headache, a stiff back, butterflies in your stomach.
Think … what is going on in your life that may be blocking the positive energy flow – are you so busy with tasks that you must do that you have no time to be playful and enjoy the day? Are you so involved with the technical side of daily activities that you have no time for fantasy? Are you so busy taking care of everyone else’s needs that you ignore your own needs and desires? Trust that these sensations mean something. Think about it … Permit yourself to realize that as you notice these connections, you will naturally save yourself, your soul your spirit. You will be more vital in all that you do.
Guide to Restoration Meditation
There are many techniques that allow us to achieve what we want during meditation -- a silent room, a gentle breeze, a rythmic sound. With this restorative meditation, an image is used to help you visualize your mood and focus your energies during your meditation. The image helps bring on the clarity of mind and concentration that leads to successful meditation.
To begin your meditation, look at the scenes below. Be aware of what you feel when you take in the scene. Be conscious of emotions and sensations you experience. When you feel a connection to a scene, click on it. The next page you are taken to will allow you to focus on that specific scene. Then, your meditation can begin.
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View all the scenes. One of them will appeal to you. Choose that one.
Focus on it for several moments. Notice the colors, the shapes, the texture and the tone the scene depicts to you. Sense the mood the picture evokes. And finally become aware of the emotions you feel as you gaze at the picture. As you gaze deeply at the picture, your mind will let go of all other thoughts. Now close your eyes as you begin your meditation.
While keeping the picture you have chosen in your mind, begin to give attention to your breathing. Bring you breathing to a slow steady pace. Each inhalation is longer. Then a pause, then a long slow exhalation. Continue…
Inhale … exhale …
Remember the picture you chose. Go into the scene. Place yourself in the middle of that picture. Remain there for a few moments. You are comfortable in the place you have selected and feel safe an relaxed enough to let your feelings show themselves.
Where did each feeling come from? What is the source of the feelings?
Each needs to be felt in such a way that you can almost hold it in your hand like a cherished possession. Close your heart around each feeling and hold it dear. It is yours. It is part of you and should be loved. Now all of the feelings are combined in one. This one feeling sits calmly within your heart and soul. It is felt as love … love of self.
Relax peacefully for the moment. Let the feeling endure …
Trust Your Own Instincts
When we need answers, often they lie within ourselves. The key is finding out how to listen and respect the intuition and insight that we all hold. Becoming fully aware of this inner voice, learning to trust it, is an ability that will serve you your entire life. Whenever you need guidance, whenever there is a question that needs to be answered, search inward. Use this meditation to help focus your mind, guide you to find the answers that have been inside you all this time. Trust what you find, and your journey toward a deeper awareness can begin.
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Sit in a quite place. Make sure you are comfortable. Place both feet on the ground and begin to mentally prepare for you meditation.
Close your eyes. Concentrate on your breathing. Always focus on each breath. If you become distracted return to the breathing. Take a few minutes of this breathing relaxation to prepare for your mindful meditation.
Relax deeper into your chair. Think of nothing but breathing.
Picture in your mind a walkway. It is narrow and enclosed by blank, clean walls. Walk down this pathway until you come to an opening. It may be a door, or a gate, or a just a break in the wall. Go through the opening and find yourself in a deep, quiet, safe open space. It may feel like a forest or a cave or an valley. Whatever it seems to you, it is safe. It is safe for you to sit down and wait.
The place you have chosen is very quiet. It is all yours. There is no one else aware of your place. No one expects anything from you. Allow yourself to sit quietly as long as you like.
When you are ready become aware of another presence nearing you. It is of you, and brings various messages. Whatever you have been seeking, this presence is aware of and has a feeling to share with you. It has an essence to give you that will make you aware of the answers to your own questions.
Ask it any question you may have. Ask it to please answer you in whatever way it is able. Ask it for help, then wait. An answer will come. You will feel the answer inside yourself. Another presence may join you. Ask for additional information or ask for new feelings to answer another question. The answers will come to you.
Always know you are safe with each question, each answer, each presence. Stay with your thoughts in this place until you are ready to return. You will feel in touch with this inner messenger and you will trust the answers that came to you.
Know that you can return here any time. You may come back for new answers or to reaffirm the feelings you have just received. Thank those that came to you this day. Acknowledge the feelings that are part of you. Hold dear your sense of instinct and intuition. They are the conscious source of this intuition. Allow them to become part of your life.
Get ready to leave this place you created. It is your sacred place now and you will return often to gather more information for your life.
Walk back through the opening, back down the long pathway. You may be moving slightly more quickly now, Anxious to awaken with your new sense of yourself, anxious to see how this will become part of your life. Your breathing may become quicker. Notice your breathing. Pause a moment and open your eyes.
Peace & Serenity
Often we feel the need to find some tranquility in the otherwise frenzied experience we define as life. We need to step away -- find some peace so we can let go of our daily worries -- cleanse them from our beings. Like stepping into a forest, this meditation will teach you that calmness can surround you and fill your senses. This serenity allows us to leave everything else behind and ease our minds and bodies so that we can take life on again with a fresh and more peaceful approach. Use this meditation to reach a state of peaceful and mindful thought.
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Pick a quiet place. It would be nice if it was a nice sunny place. Sit quietly with both feet on the ground and relax. Close your eyes and think of a place you find very beautiful. Allow yourself to almost smile as you picture this place in your mind.
While still picturing your beautiful place, begin to be aware of your breathing.
Keeping the picture in your mind, relax more deeply, still aware of your breathing. Begin to walk into the place you have pictured. Walk until you’ve come upon a place you’d like to stop and sit down. Imagine yourself sitting in this place of beauty.
Begin to notice the area around you. It is what makes your place so lovely to you. Each detail adds to the picture of beauty in your mind. You are part of this beauty. Sit still and feel the peace. The peace of being part of so much beauty. Allow your mind to think about how right it is that there be so much beauty and peace in your world and that you fit into this picture you have created in your mind.
With each breath, relax deeper into this scene with you in it. Feel the calm serenity for as long as you like.
When you know it is time to leave this place, rise and begin to walk back. Allow your breathing to bring you back. Gently take a few deep breaths. Pause a moment. Remember one last time that you can return to this place any time you want. It may only be for a moment, but it will remind you of the sense of peace that is yours.
Open your eyes.
Feel the goodness of the meditation for a few moments.
You are ready for the rest of your day.
Find Your Guide
In our search for answers in our life, we may sometimes turn to others for guidance. Through meditation, you can hear clearly the many voices that sometimes call to us, lead us into action. These "guides" can take on any form: a sphere of light, a wolf, a tree or even another person. The advice they offer is golden since they know you very well. This meditation will help focus you to find these guides and listen to their words.
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Allow your body to gently relax. Move yourself around on your chair until you feel perfectly comfortable.
Now I want you to move your attention DOWN from your head to your chin and DOWN from your chin to your throat and DOWN from your throat to your chest. DOWN, DOWN to your stomach.
Now move down into that safe place deep within yourself, that place which is just below your navel. This is your sacred sanctuary, a place that only you know about.
From that place, I want you to move into the hallway in your mind. Along the hallway are many doors. One particular door is of golden light. You feel drawn by that door and you move through the door of light into a place of peace, comfort and protection.
Once through the door, you find yourself on a path through the woods. As you move along the path, you faintly hear the sound of water. Birds sing in the trees. The sunlight filters through the canopy of deep, green trees overhead. A warm, gentle breeze caresses your face and blows lightly through your hair. You feel as if you are being kissed by God. The smell of the forest and of wild flowers surrounds you, bathing you in an essence so sweet and so wild that your senses are reeling.
You come to a body of water. Because it is part of the enchanted forest, this water is pure, clean and clear. It is cool and inviting. You sit on the edge of the bank and dip your cup into the sacred water and you drink. You are comforted and refreshed.
You arise and continue moving on your path through these wondrous woods. Soon you come to a clearing in the trees. The clearing is surrounded by stately oaks, their branches extended to protect you. The color of the wild flowers stands out strong against the greens of the grasses and the brown-black of the tree barks. You breathe deeply of the sweet air. You know this place… you've been here before. Maybe in your dreams or maybe in life - it doesn't matter. You just know that it is your haven.
There is wonderful, soft green grass growing here and it invites you to sit down and rest. Now you begin to hear in the distance other-worldly music, Tibetan bells… flute music… soft chanting… You listen carefully, as you feel drawn to the music.
You look up and see purple mountains in the distance. As you look, a tiny golden Light appears. It draws closer and closer to you. It floats gently up the path toward your little sanctuary. Its light is soft and gentle. Yet it shines with a brilliance you have never seen.
As it reaches the outer edge of your sanctuary, it stops and becomes a large pulsating crystalline light. You watch. You wait. You give the light permission to enter your space.
The light draws forward and hovers just before you. The Light shimmers. Soft strands of gold stream forth like a flower blossoming. As each petal of this light unfolds, you see that something or someone is inside.
Then you see before you a wondrous being that you recognize as your spirit guide. You know it is your spirit guide because you feel a strong surging of love pouring out from it to you and you feel, deep in your heart, a strong answering outpouring of love from you to it. You feel completely safe with this being. It may or may not tell you its name, but it calls you by your name.
Spirit Guides will take any form that you need to understand right now. It can be in the form of a human, an animal, an object or some divine form. See it! imagine it! Know it is real!
What form is your spirit guide in? What shape is it? If it is human, is it male or female? What does it smell like? What color is it? What does it feel like?
Begin to carry on a conversation with this wondrous being. Ask its name. What is its purpose? Why has it come to you?
Let this being communicate itself to you and tell you why it is working with you. Ask it for its help and guidance. Ask your guide what you need to know about your life at this time. Tell your guide anything that is disturbing to you at this time. Ask it how best to call upon it in the future.
Ask it to let you know it is there, consciously, within the next few days, whenever you need help.
When you feel finished, thank your guide for the opportunity to meet and work with it.
As the golden light folds back up around your guide, send it off with your best thoughts and love. As it withdraws from your space, moving back up the path, you sit back down in your spot. You understand that in this inner sanctuary you invite any and all of your guides into your awareness.
This is exciting and you are fascinated with your experience, your experience of expanding your horizons. You breathe deeply, relaxing and reliving in your mind, what has happened. BREATHE.
As you do so, the path and the woods begin to fade and you find yourself gently coming back to the present… to this room, this time and this place. When you are ready, be sure to drink some water and maybe eat a slice of bread to ground yourself.
Right now, it would be helpful to you if you wrote down all you have experienced, exactly as it happened.
Fulfill Your Own Potential
Finding our true self is an important key to finding the answers many of us seek. Awareness of our authentic self broadens our world, increases our vision, unlocks our fullest potential and opens us to possibilities we never thought of or imagined. We become aware of the many forces at work in our lives -- both seen and unseen. We acknowledge these forces and strive to understand them, find our place among them and work with them, not against them. Once we accomplish this, a deeper appreciation and awareness of the world and the events that unfold is achieved. This meditation will help you find and embrace this authentic self.
Without knowing it, I have been meditating for years. I used to sit and daydream. Sometimes I thought I was bored and unmotivated and felt guilty for just sitting and blanking out. What I was actually doing was instinctively replenishing my weary soul. Everyday life is demanding, and if we even attempt to meet all those demands we require self-nurturing behavior to manage.
When I became aware of what I was actually doing, I began to study the concept of meditation. I began to choose to do it on a regular basis. The results were astonishing. I really never worry about things not in my control. I rarely feel anxiety or stress. Instead, I perceive life to be adventurous and complex -- to be enjoyed in every way.
My business as an executive recruiter took me to many offices to meet with various people involved in the companies I would be hiring for. I became aware of how stressful work had become for people. I thought of how great it would be if these people could practice meditation for a brief time during the day. I was/am confident that it would be so beneficial. I then thought about all the areas of life that cause people stress or anxiety. The list is endless. People in these areas can benefit from meditation. That was the "seed" that led to my developing this site. It will change and evolve as we do. The more we use it, the more we will learn and add to the information.
I look forward to your feedback and welcome your participation. My E-mail address is PGMeditate@aol.com
Dr. May is a transpersonal psychologist specializing in guided imagery and codependency. She works in Darien, IL and has been in private practice for 30 years. Her expertise is in the field of mind/body/soul interactions.
For more information about Dr. May:
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