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Sit on a mat with a straight back, or sit up in a chair, feet on the floor. Fold hands in your lap or lay palms up or palms down on your thighs. Close your eyes. If the weather cooperates do your meditation out in the garden in a spot where you will not be disturbed. There's nothing like breathing fresh air to add to the invigoration of meditation.
Begin breathing in an even pattern such as counts 1, 2, breathe in; counts 3, 4, breathe out; counts 1, 2, breathe in and continue this pattern throughout your meditation, without actually saying or thinking the counts. The even pattern is the important part. Regular, even breathing is a link that calms the body and mind, especially when distressed.
Pick a word or phrase that you find uplifting to mentally repeat. Now, along with your even breathing, think on your chosen words. This keeps your mind busy, and positive words release the flow of spirit into your mind and body.
While sitting so still you may begin to physically heat up. That's okay. Let yourself feel the increased energy coursing through your body.
Let joy emerge in your body and mind and go with the flow. This is what meditation can bring: energized harmony of body, mind, spirit.
After sitting in meditation for the amount of time comfortable for you, whether it is 5 or 30 minutes, think on an appreciation for the good in your life, stretch out and go forth peacefully with renewed vigor.
If some insight came to you during the meditation take some time to write it down in your meditation journal for future reflection.
For offline reading
Meditation Lessons for 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.
Meditation by Susan Helene Kramer
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