Place
a lighted candle about 2 -3feet in front of you. Just below eye level so that
you can look at it in comfort and not strain.
Meditations
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Click For Bernie Siegal Meditation
Get in touch with your heart
Get in touch with your heart Practise
just taking your focus away from your thoughts and down instead to your heart.
Take a few deep breaths, maybe whilst imagining you are breathing through your
heart, or whilst holding your hand over it to help you be aware of it.
Then think of someone/something that you really appreciate or love, or feel
grateful for. Hold that good feeling for several seconds.
If this sounds too simple to be any good, tests of people wired up to brainwave
and heart monitoring devices show that within moments of them consciously choosing
to feel appreciation,
love or gratitude, their previously spiky, irregular electrical impulses suddenly
calm down and smooth out.
This will not only help quieten any churning thoughts and racing heart,
but will also be flooding your body with all the highly beneficial chemicals
which these feelings produce. Interestingly, the brain falls into line with
the heart ie.
the heart exerts a calming influence on the mind. So not only do you feel calmer,
more loving and appreciative, and therefore better able to handle the situation
- in the process you are also boosting your immune, nervous and digestive systems.
The more you practise it, the better you get. You can’t lose!
Candle Meditation
A very short simple meditation you can do even in the bath.
Place
a lighted candle about 2 -3feet in front of you. Just below eye level so that
you can look at it in comfort and not strain.
Quieten your mind and look steadily
at the flame. Don't stare or strain your eyes. You are allowed to blink! After
a couple of minutes close your eyes and you will see the after image of the
flame as a white light inside your head.
Keep your attention fixed on this for as long as you can. Whenever you feel
your attention wandering bring it back gently to the light. Don't try to do
anything with the image, just watch.
The light may appear to move upwards. It may appear to change colour. Keep it
in your inner vision for as long as you can. When it finally fades away, open
your eyes and look at the candle again for another couple of minutes.Then close
your eyes and once again focus on the light in your mind's eye until it fades.
Look at the candle for a third time, this time when it fades keep your eyes
closed and see what images come into your mind. When these too have faded. move
your toes and feet , move your hands and bring yourself back to the room.
This is a meditation from Finding the Spirit within. by Linda Williamson.
Relax your Body
Your body is always talking to you
. It has a loud voice. It says things like "I'm tense"
" I can't breathe," or "I don't have enough energy to cope".
Listen! otherwise the tension will mount and the tiredness increases.
The first step to true relaxation
is to listen.
When the message is of tension, relax those tense muscles!
When the message is of breathing, take a few deep long breaths!
When the message is of not enough energy, take 10mins out to recharge!
Take a few minutes each day to really listen and respond!!!!!
Today's gift of pleasure
Your Time is precious,
each moment a potential jewel to be treasured, each hour a unique taste to be
savored. Pause each day to notice and enjoy some simple sensations: the laughter
of a child, water when you're hot and thirsty, cloud patterns, autumn colours.
There should always be time to appreciate the gifts of life.
The moments fly by, and there aren't enough minutes and hours in the day to
accomplish everything that must be done.
Take half a minute today to notice and enjoy something simple in your daily
path!
Letting go
Worries and troubling thoughts can take on a life of their own. There is good reason for this.Through a process called chaining , one stressful thought tends to be associated with another, and another, and another.. and they're all linked by a common root feeling. Once you open a mental box labeled worry, loss, or shame, all the memories and images in that box come spilling out. Unless you break the chain and stop the thoughts, you may be in for a very hard time.
It's important to remember that thoughts create feelings. Troubling thoughts make you feel more anxious, sad or ashamed, which in turn triggers more troubling thoughts, more stressful feelings, and so on.
When the troubling thoughts subside so too will the tension and the anxious feeling.
Use one of the above meditations to help break the chain.
The above is taken from -The Daily Relaxer by Matthew McKay PH.D., and Patrick Fanning
Chakra Work
Working with your chakras is another way to raise your
vibration. Focusing on your heart chakra, and visualizing a brilliant green
light filling your heart chakra will help to clear out any unwanted or non-serving
energy in your heart area. After filling your heart chakra with green light,
bring in pink light, the light of self-love. Loving oneself is a wonderful way
to raise one’s vibration, because each thought or act of self-love sends out
a vibration of love to the Universe, adding to the Light.
What You Focus on Manifests: our thoughts, words and actions determine what
we manifest in our lives, by sending out the vibration of our
consciousness, which attracts to us the people and events who share our vibrational
zone.
Breathwork
In addition to the use of affirmations, it is possible to replace negative beliefs with positive beliefs through the use of breathwork. Many of the ancient schools knew the importance of breath in connecting to our source. We are once again being given this ancient knowledge in order that we might use it to raise our vibrations. A very simple form of the ancient techniques of breathwork can be used to raise your vibration. Sit comfortably with your spine erect but relaxed and breathe in deeply and slowly through your nose. As you breathe in, visualize yourself breathing in Peace and Serenity from the Source. While holding your indrawn breath, picture Peace filling up your body. As you breathe out, breathe out through your mouth and say, I release _________ (fear, lack, jealousy, anger, doubt, all that is non-serving, .) Breathe in, hold the breath and breathe out for equal amounts of time. For example, if you breathe in for three seconds, hold the breath for three seconds and breathe out for three seconds. You may also, as you breathe out, simply name the vibration you are breathing out. For example, you might breathe out, for three breaths, anger. In this case, as you breathe in you would simply say Peace, visualizing as you do so, and upon the release of breath, simply say, Anger. Through the use of affirmations, which engage the mind on a conscious level, and breathwork, which engages the body on a cellular level, one can release or transform any negative vibrations which are currently being held by the body or subconscious.
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