Meditation

The Meditation-

Get comfortable, sit with a straight spine. Your back is not supported, at the edge of a chair not sitting back, not in bed, not lying down.

Slow down breathing – slower and deeper through the nose. If it helps, count. Inhale 5 counts exhale 5 counts, inhale 6 – exhale 6, in 7 – ex 7, and go as far as it’s comfortable. If necessary take a regular breath but come back to the deep slow breathing.

Heart centered focus – bring awareness to the heart and keep it there for the entire meditation.

 By choice –choose to feel the feelings associated with the words love, joy, peace and gratitude.

 Build this state up, reinforce it, intend it to be stronger. Notice it. Feel it.

 While maintaining focus on the heart, allow one at a time in the mind’s eye images to come and go, images of our primary relationships starting with the divine, ancestry/grandparents, father, mother, siblings, romantic relationships, children, grandchildren, Image of self. 

 Remember the focus is in the heart and feeling the love joy peace and gratitude, NOT THINKING about the images.

 Stay in the heart/feeling by choice.

 When finished with all the relationships, continue deep slow breathing with awareness on the feelings in the heart for as long as comfortable.

 Target at least 20 minutes. Don’t worry about it if you don’t make it to 20. If 20 is easy, target 40 minutes.