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If you are a morning person, this may be a good choice of time for your regular daily meditation. Let's assume that you wake up refreshed and able to stay awake in a sitting meditation without dozing.
Prepare: After taking care of bathroom needs and washing, finish your grooming, drink some water, but do not take anything with calories, and dress in fresh loose clothing. All of these routines will help you transition from sleep into your wide-awake self.
Choose a place to sit that is peaceful this time of day. I have a meditation place set up in my attic under the skylight. This privacy gives me peace knowing I will not be disturbed.
Keep a light blanket or shawl nearby to wrap around your back and shoulders if there is a likelihood you will cool down while sitting. Also, keep a meditation journal and pen handy to record any insights after your session.
Begin your meditation: If sitting on a cushion bend your legs in. If seated on a straight-back chair place the soles of your feet firmly on the floor to maintain balance. Either way, fold your hands in your lap, or place palms up or palms down on your thighs.
Read a short uplifting verse or say a pray to set the mood and elevate your thoughts. Close your eyes. Then begin even and regular breathing such as one count to inhale, one count to exhale, and continue on in this rhythm throughout your meditation. You don't need to actually say or think the counts, just keep up the pattern for the duration of your quiet time.
Breath is a link between and harmonizes the workings of body, mind, and emotion. It is a useful way to calm yourself when upset, or gain control of your peace when you are stressed.
If you wish, begin mantra meditation, using prayer beads or a rosary. Keep your beads on your meditation altar or handy in a small box so they are ready when you wish to meditate. Coordinate your mantra syllables with your breathing. For example, if your mantra is Om Shanti, inhale on Om, and exhale on Shanti.
Another mantra that is easy to coordinate with the breath is Om Peace. Om, breathe in, and Peace, breathe out. If you use Om Peace you could add the visualization of breathing in fresh energy, and breathing it out to the world as a peaceful thought.
Finish your meditation with thankfulness for all you have in your life and a final wish for world peace. Take a deep inhalation and slowly exhale. Open your eyes. Stretch out. Go forward with your day with the intention to carry peace into your activities.
I invite you to join me in a daily world peace cyber group 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. Formats: PDF | EPUB | Paperback | Apple | NOOK | Kindle
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. Formats: PDF | EPUB | Paperback | Apple | NOOK | Kindle
Article by Susan Helene Kramer
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