Meditation number one,
Your five or ten minute meditation.
Begin by settling into your meditation posture.
Close your eyes.
Say the word relax silently to yourself a couple of times.
Focus your attention now on your breathing.
Just breathing.
Not trying to change your breathing in any way.
Noticing the breath as it flows in and flows out.
Stomach expands as you breathe in and deflates as you breathe out.
Just letting yourself breathe and relax in your own way.
And if you wish now,
Imagining a soft,
Comforting,
White light surrounding you.
Above you and all around you.
And breathing in this comforting and calming light.
Taking in as much or as little as you need in this present moment.
And imagining each time you breathe in and breathe out,
Feeling the healing power of the breath and light merge.
Sending warmth and comfort and peace to any part of your body and mind and spirit that is in need.
Any tight,
Tense,
Or stressed areas that need attention and soothing right now.
Receiving in this comfort.
Just resting quietly with these areas and breathing in awareness and relaxation.
And sending the breath and light,
This combined healing energy now,
Throughout your entire self.
Breath flowing in and flowing out.
And if you wish,
You can place your palm over your heart,
Visualizing any loving,
Supportive images.
Feeling the strength and compassion that resides within you.
Feeling more connected and centered in this moment.
Breathing in awareness and relaxation.
Breathing out any tightness,
Rigidity,
Blame,
Or criticism.
Feeling yourself opening up into awareness and relaxation.
Calmness,
Strength,
And support reaching every part of you.
And seeing or sensing the light beginning to fade into the distance while you continue to soak in clarity,
Energy,
And peace.
And now begin to feel the chair or floor beneath you.
Feel your feet making contact with the floor,
Perhaps wiggle your toes.
Fully aware now of your outside surroundings as you sit in stillness for a few seconds or so.
Continuing to feel alert and calm.
Now very slowly begin to open your eyes or continue to keep them closed if you are meditating for 10 minutes.
And the feeling of clarity,
Well-being,
And peace remain with you if you choose to move back into your activity now.
In the remaining five minutes,
Continue to focus on your breathing.
Now begin to feel the chair or floor beneath you.
Feel your feet making contact with the floor.
You can wiggle your toes if you like.
Fully aware of your outside surroundings.
As you sit here in stillness for a few seconds or so,
Continuing to feel alert and calm.
Now very slowly opening your soft eyes.
And the feeling of clarity,
Well-being,
And peace remain with you as you move back into activity now.
