The following guided meditations and descriptions are being explained and read from,
Meditation: A Practical Guide to Achieving Harmony by John Hudson
Colours Guided Meditation
Some colors are associated with relaxation and can be a helpful way to clear the mind of tension and allow meditation to start. Sit with your eyes close, ad be aware of the color that comes into your mind: it may be any colour of the rainbow. You can help the cooler to build by associating it with your breathing. Establish a comfortable rhythm of breathing and focus on it until your mind is clear. Allow your color to fill your mind's eye, then, as you breathe in, imagine the color filling your body, from the soles of your feet up to the top of your head.
Bring yourself to sit. Remind yourself of your body as you sit; taking in the Six Points of Posture by Pema Chodron.
SIX POINTS OF POSTURE
Seat: The seat should be flat, not tilting to the right or left, or the back or front.
Legs: Legs are crossed comfortably in front of you-or if sitting in a chair, the feet are flat on the floor, the knees a few inches apart.
Torso: From head to seat; is upright, with a strong back and an open front. Chair- best not to lean back. Find yourself slouching-simply sit upright again.
Hands: Hands are open, with palms down, resting on the thighs.
Eyes: The eyes are open, indicating the attitude of remaining awake and relaxed with all that occurs. Eye gaze is slightly downward and directed about four to six feet in front of you.
Mouth: Slightly open so that the jaw is relaxed and air can move easily through both mouth and nose. Tip of the tongue can be placed on the roof of the mouth.
When you come to sit, check your posture. At times we may find ourselves becoming distracted which may affect our posture; bring your attention back to your body. (Chodron)
Physical Guided Meditation
This guided meditation will take you through each part of your body beginning at the top of your head and taking you down into your toes. Listen to my voice; allow your mind to develop the image being focused on. Use your inhale to take your mind and body there and on the exhale release the tension. Sit quietly and comfortably in your "special place."
Enjoy each guided meditation. There are no expectations, no judgements. Let the mind and the body be. As John Hudson states, "Meditation can be a good way of just taking time out, and allowing yourself to tune into and appreciate the moment."
Love to hear from you. Thanks: Debra
Resources:
Hudson, John. Meditation: A Practical Guide to Achieving Harmony, Annes Publishing Limited, 2000.
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