If sitting in a recliner arrange yourself so you’ll be okay if you drift into sleep. Perhaps cover yourself with a light shawl or afghan as your body may cool down while being still.
In the background play some gentle music that you like.
Fold your hands in your lap or rest them palms down on the armrests of your chair. Close your eyes.
Begin to breathe evenly such as 2 counts to breathe in and 2 counts to breathe out and continue this rhythmic pattern throughout your meditation. Keep in mind that breath is the tie between body and mind.
When we are emotionally upset a few minutes of regulated even breathing calms our agitation. Even breathing is our every present stress buster. If you are busy counting your breaths in and out you are no longer thinking about a stressful situation.
Continue the even breathing pattern, letting your body relax deeply, but stay awake.
Visualize yourself on a warm beach with a gentle breeze blowing against your face and the smell of the beach in your nostrils.
Feel yourself becoming refreshed by the gifts of mother nature at the beach. Bask quietly in these thoughts and listen to the waves lap the shore and a seagull fly overhead. The creatures at the beach surround and support you in your efforts to rest.
Feel the warm sun gently radiating you with warmth and comfort.
Now, in your thoughts give an appreciation for at least one loving person in your life or a dear pet that gives you unconditional love. Feel yourself giving love and receiving love.
If you wish, say a prayer of appreciation for something positive in your life.
For a few minutes imagine warm life force circulating through your systems as you breathe evenly in and out. Feel your body expand beyond its physical borders and enjoy the peace.
Finish your meditation with a deep breath in and slowly release it. Either drift into sleep or slowly go on with your activities.
A Little Healing Prayer
As my body rests
With each breath in and out
May I take in and expand with love.
For offline reading
Meditation Lessons for AdultsMore than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.
Meditation for all KidsSitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.
Article by Susan Helene Kramer
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