Meditation can be incredible but It is not what many people think it is, or can be
In my way of practising, we bring in colours emotions, places in nature, we accept that our mind is busy, so we say hello and welcome to thinking. We use our creative imagination to access a part of ourself that holds great wisdom, ideas and gives us often surprising directions!
The meditation below, can be experienced on the bus! In bed or quite frankly anywhere It can be experienced with eyes open or closed.
These experiences act as powerful resources for ourselves at any time of night or day we can bring them in as and when we need them.
I use many journeys and guided meditations with all my clients and groups.
They can cut through the rubbish so we can find answers very quickly even in a business setting.
Self-Guided Meditation to bring healing images to any tension in the body
Begin by gently closing your eyes and noticing the breath
Maybe you want to take a few deep clearing breaths
Inhaling for 4, exhaling for 6, or whatever feels good and natural to you
Returning to your regular breath.
Maybe noticing your clothes against the chair or bed
Noticing the feelings and the sensations of the body and the breath.
Just allowing it all just as it is.
Now bringing your attention into the body
Noticing anywhere in the body that might need a little bit of your attention
Anywhere you notice that might need a little unwinding or releasing
Places in the body where you notice any tension.
Choose a place, maybe the feet or the shoulders or the tummy
And choose an image of a colour or a feeling that comes to you
Like sunshine or a rainbow, or an animal or a colour, anything at all
And bring it to the part of the body that place of tension
And place it there, breathe that image or sensation or colour or whatever
comes up for you Into the place in the body that would benefit from a little unwinding
Notice how the tension can loosen, unravel a little, be soothed a little
Choose another part of the body that may need some love and attention and bring another image or colour or pattern and place it there.
being connected to the earth,
And just allow the image or colour or whatever comes to you to unwind and soothe that part of the body.
Thanking and honouring yourself for spending this time with yourself
Maybe bringing a healing clearing energy down through the crown of your head
Maybe it has a colour or sensation or a pattern, filling up every
Part of your body filling you up with all the healthy emotions
Love Joy peace expansiveness
Breathing in only the good and breathing out only the good
How to Meditate
Meditation is something everyone can do, here’s how.
Meditation can be simple, it can come easily to some, others can find it tricky. However, it doesn’t need to be complicated. Read this step-by-step guide to begin your meditation journey:
1) Sit or lie down
Find place that feels calm and quiet to you. You may find closing your eyes helps too.
2) Give yourself a time goal
If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.
3) Check in with your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can lie down — all are good choices. Just make sure you are stable and, in a position, you can stay in for a while.
4) Connect to your breath
Feel the sensation of your breath as you breathe in and breathe out.
5) Acknowledge when your mind wanders
It is inevitable that your attention will wander when you notice it. Take a moment to acknowledge this has happened. Then, when you’re ready, return your focus to your breath.
6) Be kind to your wandering mind
Do not worry yourself or be annoyed that your focus changed. Don’t work out why, just return your focus to your breath.
7) Bring yourself back to the moment
When the time is right for you, gently open your eyes or lift your gaze. Take a moment to check back in with any sounds or changed in your environment. Check in with your body, does it feel different? Acknowledge any thoughts and/or emotions this may have bought up.
That’s all it is. That’s your first practice. Your mind may have wandered but you bought it back. You may have reached your time goal, or perhaps you will next time. You can repeat this process as many times as you like.
And always remember to be kind to yourself. Take the time, for you.
Credit Katie Stibbs www.alivemind.co.uk and www.katiestibbs.com
