What better way to begin meditating than with our heart feelings! Caring, sharing, kindness set the scene for a positive outlook all day.
Sit on the floor on a cushion or folded blanket, back straight, legs crossed, hands folded in lap or on thighs palms turned up - facing a small table. Alternately, sit straight in a chair, hands folded in lap or on thighs palms turned up.
Place a lighted candle and flowers on the table and burn incense if you'd like. For a heart meditation, it is nice to include a crystal on your meditation table.
Recite an invocation for peace amongst all lands
"May peace reign over all earth's lands
As we join together hands.
May our hearts light up with love
Inspired by caring from above."
Now, close your eyes and quietly begin even breathing: breathe in counts 1, 2; breathe out counts 3, 4; breathe in counts 1, 2 and continue for a minute.
Let go of the counting, and for a minute quietly enjoy the harmony even breathing brings.
Visualize your inner radiant heart expanding outwardly through caring feelings to include your loved ones, community, country, world family - stretching through the universe without limit. Hold these thoughts and enjoy the feeling of energization they bring into your body-mind.
Finish your meditation with a deep breath in and out and the resolve to put a caring attitude into action!
I invite you to join me in a daily world peace group cyber meditation. Click the article here to read about it.
Meditation Lessons for Teens and Adults
More 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. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
Meditation for All Kids
Sitting, 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. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
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Article by Susan Helene Kramer