Independence Day, in America the 4th of July, is a time to reflect on the sacrifices we have made and make to be able to express ourselves without suffering negative outcomes. But, it is important to remember that one's expression cannot be another's repression. This is just one point to reflect upon on Independence Day.

Reflective Meditation

Begin by sitting in your favorite spot or in a quiet place in the garden. If you are sitting on the floor on a mat fold your legs in and clasp your hands in your lap or place your hands palms up or palms down on your thighs.

If you are sitting in a chair, sit up straight and place the soles of your feet firmly on the floor. Fold your hands in your lap or place them palms up or palms down on your thighs.

Close your eyes and begin regulated breathing without stress or force, such as breathe in on count 1; breathe out on count 2; breathe in on count 1; breathe out on count 2, and continue in this pattern during your meditation without actually saying the numbers.

Do not hold your breath at any point.

Breath is a connective force between body and mind; even and regulated breathing calms a restless mind and relaxes an agitated body. Use it any time you need to calm yourself.

Freedom and independence are precious. Now is a good time to think on what these ideas mean to you. Let your thoughts develop, one thought leading to a deeper thought, like peeling the layers of an onion, layer upon layer.

In this way you gain depth of understanding on the importance of independence, and independent thinking in your life. We each have a unique gift to develop and share with the world. Independent thinking can help you discover yours.

Finish your reflective meditation by taking in a deep breath and slowly releasing it. Open your eyes and write new insights in your meditation journal. Occasionally, go back and review your thoughts.

Meditation by Susan Helene Kramer

For offline reading

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.

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.