Healing Loving Meditation|
Posted on November 23, 2010, by mindfulnesswalks
Start by listening to theta wave music or any music you enjoy softly in the background.
In a safe place eyes open or closed, sitting or laying on your back on your bed or on the floor on a mat. Wearing loose clothing. With a light blanket. A bolster or two pillows placed under your knees.
Start by following your breath. Breathe. That’s it. Breathe regularly. Follow your breath while you breathe. That is “follow how you breathe”.
Start by paying attention to how your stomach rises on the in breath and releases on the out breath.
Do this for 3 breaths, half smiling. Just follow the breath as you breathe.
Repeat for another 3 breaths, half smiling. Pay attention to your stomach rising on the in breath and your stomach releasing on the out breath.
Now follow your breathing as you breath through your nose. Again regular breathing. Half smiling. Follow your breath as you inhale going into your nose, and follow your breath going out of your nose as you exhale. Do this 3x
Now as your doing this you may notice your mind starts to wander. You’ll start to have automatic untrue thoughts pop up. It’s okay. It’s what the human mind does. As your mind wanders bring it back to the breath.
You may think, am I doing this right? Yes you are. Now, bring your mind back to following the breath.
You may think, is this all there is to meditating? Yes. Keep it up.
How will this help me? Meditation has many benefits. You are taking care of you. You are allowing your body and mind a deep state of relaxation.
While following your breath you will notice your mind will send automatic thoughts that pop up. They will be negative in nature. Anxiety provoking, fear producing if you believe them. But don’t. These thoughts are untrue. It’s what the mind does.
If you only watch the thought it will soon dissipate and leave quickly just like it came. Watch the thought in a non-judgmental, non-reactive way, by letting it go and bring your attention back to the breath. Don’t add fuel to the thought with more negative thoughts of your own. Just let it go and bring your focus back to the breath.
As you breathe in, say or think, “breathe in”; as you breathe out, say or think, “breathe out”.
On the in breath imagine the air you feel as you breathe coming in to your nose you are directing it into your stomach. And on the out breath as you breathe out, imagine the air you feel going out of your nose is also coming out of your stomach. So you feel the interconnectedness of your breathing through your nose and your stomach.
So, your breathing in through your nose into your stomach, and breathing out through your nose and from your stomach.
Feel the breath coming in through your nose and your stomach rising on the in breath; and feel the breath going out through your nose and your stomach flattening on the out breath.
Think healing, loving thoughts that you would tell a close friend that wasn’t feeling well and be that friend now and tell those thoughts to you. “I have a strong and healthy mind and body.” “I am safe.” “I am happy and content.” “I will be okay.” “I am beautiful exactly as I am.” Repeat this 3x
Do this for at least 20 minutes every day. As many times a day as you would like. I would recommend, upon wakening, in the middle of the day and before falling asleep.
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