Meditation is a state of relaxation...of both the mind and the body. It has alot of positive effects such as increased health benefits, and a better outlook on everyday troubles.
Loving Kindness Meditation
1. Get into a comfortable position. Lay on the bed, sit in a favorite chair, lay on the floor, or even on a mat. Focus on your breathing, relaxing your mind and body. Let go of thoughts or preocupations.
2. Start to relax your muscles. Visualize you feet getting lighter. Work your way up your body slowly while your breathing takes on a gentle even rhythm.
3. Repeat the following phrases in your mind:
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy...
4. Feel the words in your heart and soul. Visualize images that make these feelings open you heart to kindness. Make these words your prayer.
5. Practice this meditation for at least 10 minutes every day over a period of weeks til it is second nature for you. Feel the love inside you increase.
6. When you are ready to expand on this...include others in your meditation. Choose someone you care very deeply for. Visualize them and recite the same phrases using their name in place of yourself.
7. Expand on this to include others you care for.
8. When you are comfortable using this meditation......try using it picturing others who you have difficulty with. Feel the warmth and love flow out of you .
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Embrace Your Shadows
For They Are Your Own.
"Nyx"
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Jessica Galbreth, artist
www.enchanted-art.com
