These healing meditations are designed to have you stop, give yourself a personal moment and to reward your spirit with a calming meditation to reduce your heart rate, slow down your racing mind and bring your body back into balance.
To do these meditation:
Read the meditation, once. Then move to a quiet space. Sit on the floor or mat, sit in a comfortable chair, or lay down.
Take Three very deep, full breathes. Long inhale, even longer exhale.
Close your eyes. Then go through the meditation. Using this meditation only as a framework.
1. Sitting comfortably but upright, feel your weight on the chair or floor and relax into it. Imagine breathing in and out through your navel, taking a few deep breaths to settle in. Let your attention gather at a point at the base of your spine, imagine it as a point of energy. Notice what sensations you feel there.
2. Move your attention to the crown of the head, imagine a point of energy there. Notice what sensations you feel. Feel these two points align, connected by a line of light, inside the body near the spine. Allow energy to move freely between these two points.
Let your attention come to rest at a point of balance along this line, deep within you, at the center of your being.
3. From this center of your being, imagine the line of light extending downward through your legs and feet, relaxing the toes and sinking into the earth. Breathing out, let all tension and fatigue run down this line into the earth. Breathing in, imagine drawing up, through the soles of your feet, fresh, transformed earth energy. Allow it to fill your whole body from the feet up to the crown of your head, bringing a feeling of being supported and cradled by the solidity of the earth.
4. Allow light and clearness from the heavens to radiate down the line of light to fill the whole body. Breathe into the center of your being and feel the two energies, from the earth and the sky, together. From this center let your attention be on your breath moving in and out.
Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking. Your breathing is the voice of your spirit. It’s depth, smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will become calm. Practicing regular, mindful breathing can be calming and energizing. With the addition of music and it’s rhythm, the “musical breath” can even help stress-related health problems ranging from panic attacks to digestive disorders. Fall into the rhythm of the music and breathe. Focus on your breathing and the music.
Focusing on the breath is one of the most common and fundamental techniques for accessing the meditative state. Breath is a deep rhythm of the body that connects us intimately with the world around us.
Close your eyes, breathe deeply and regularly, and observe your breath as it flows in and out of your body. Give your full attention to the breath as it comes in, and full attention to the breath as it goes out. Whenever you find your attention wandering away from your breath, gently pull it back to the rising and falling of the breath.
Inhale through your nose slowly and deeply, feeling the lower chest and abdomen inflate like a balloon. Hold for five seconds. Exhale deeply, deflating the lower chest and abdomen like a balloon. Hold for five seconds. Do this three or four times, then allow your breathing to return to a normal rhythm. You will begin to feel a change come over your entire body. Gradually you will become less aware of your breathing, but not captured in your stream of thoughts. You will become more centered inward. You will just “be there.”
Close your eyes and breathe in deeply. Feel the sensation of your breath fill your body with life-giving energy then exhale fully. Now, mentally count your breaths, inhale… on the exhale count one, inhale…exhale two, concentrate only on the sensation of your breath and the counting. When you reach the count of 5, go back and begin the cycle again. When outside thoughts come in, re-focus on the sensation of your breath and your counting. If you lose count, just start again. As you become more familiar with this method, try counting to ten and then twenty without being interrupted with busy thoughts.
The practice of repeating a mantra, a word or spiritual saying, over and over is a great way to focus your mind. Silent repetition of a sound or word allows the mind to concentrate on one thought, one pulse of energy, disconnecting it from conscious thought. You can do this method for a few minutes in your daily practice, or at any point in your daily routine. There are many mantras to choose from. Some examples: Ram-Sanskrit , Aum , OM , Amen, Shalom.
These magical sounds help heal physical imbalances, relax the mind, quiet the emotions, and open the heart. They stimulate, activate, motivate, and rejuvenate. They are designed to remind us that love, laughter, and inner peace are our birthright. They help us go beyond borders, realize our potential, and celebrate the power of love. Mantras offer increased flexibility and strength while they gently expand your consciousness, and help you experience love, compassion, and inner peace.
We are not just our physical selves. We are multi-dimensional beings, composed of an Inner Spirit, a mental body, an emotional body, a vital body, and a physical body.
The energy of these bodies becomes progressively subtler from physical to spiritual. Illness begins with disharmony in one of these energy bodies. If not harmonized, the dis-ease moves outward, effecting the denser bodies, ultimately manifesting as physical illness.
Total healing requires restoring harmony to all of our bodies. This meditation is designed to cleanse and harmonize your various bodies with the healing energies of color.
Sit comfortably with your eyes closed.
Visualize a large ball of radiant Golden light a few inches over your head. Visualize that ball of light slowly descending through your crown, filling your entire being with golden light.
Imagine yourself absorbing that light as it nourishes, cleanses & heals your whole being – your Spirit and all of your bodies – dissolving all blocked and toxic energies.
Repeat this exercise, visualizing a ball of Red light. Continue through the entire spectrum like this, visualizing a ball of Orange light; Yellow light; Green light; Blue light; Indigo light; and Violet light. Go through the spectrum at whatever pace feels appropriate.
Take some time to visualize yourself in a state of perfect, radiant health.
Benefits of this meditation:
Cleansing, balancing, & healing at all levels… Spiritual, Mental, Emotional, Vital, & Physical. Develops concentration & visualization abilities.
This exercise provides balance and connection upward and downward. Close your eyes and breathe deeply and regularly. Visualize clean white light pouring from above down into the top of your head, down through your body, and out your feet into the center of the earth. As the light flows through you, allow it to illuminate and cleanse every cell of your body. Imagine every cell bright and alive with light.
Visualize bright clear emerald light coming up from the earth, into your feet, up your legs, up your back, out the top of your head. Allow it to swirl through every cell, healing and nourishing and connecting you intimately to the very core of the earth of which you are a part. Now allow both lights to flow through you, white from above and green from below, and combine them in a bright blend throughout your being.
Feel the connection to the earth and the heavens, feel the calm nourishment of the energy, feel that the universe is truly your home.
This exercise involves going into the very center of your being.
Close your eyes, breathe deeply and regularly, and imagine that you are going deep, deep into a well within your center. Visualize that this beautiful, deep well goes infinitely down and down. Breathe in as you descend, and absorb all the cool, soothing, healing energy that is buried deep in this bountiful well. Breathe out as you descend, and expel all the negative thoughts and energy which you have accumulated during your day.
Your deep inner world has its own essence, its own reality, its own light. Feel the silence, peace, and calm; no noise can reach you here, no words, no sound. Breathe deeply and slowly, experiencing your deepest, most serene essence in the silence of your deep well. Practice centering in the centering page of this section.
In this simple healing meditation, you send the powerful healing Life Force directly to the area in need of help. This Life Force is the energy behind all healing. Wherever this energy is flowing and in balance, there is health and well-being. Wherever this energy is blocked or out of balance, illness manifests.
1. Sit reasonably straight and close your eyes.
2. Breath slowly, as silently as possible.
3. As you inhale, feel yourself breathing the healing Life Force in through your solar plexus. Picture this Life Force as a very refined, light energy.
4. As you exhale, gently direct this light energy to the afflicted area. If there is not a specific ailing area, disperse this light energy throughout your body as you exhale.
5. Continue until you feel the area has received enough Life Force.
Full Moon Meditation
The reflective light of the full moon gives a wonderful and magical sense of harmony and peacefulness. Meditating in its light gives an etheric and positively enchanting feeling of oneness and unity with Nature and Sky.
Meditating With A Crystal
When you sit in your meditation pose,cross your legs and place your hands on your knees. You can sit with your palms open and place a crystal in both of them.
Moonstone is a beautiful translucent stone which is right for both men and women. It honors the Goddess in all women, is suggested for Dieting, Gardening, Psychic Awareness and Meditation. Soothes stress, anxiety, women’s hormones/menstrual imbalance, lymph. Enhances intuitive sensitivity via feelings and less overwhelmed by personal feelings. Greater flexibility and flow with life. Connects 2nd and 6th Chakra and Pineal for emotional balance, gracefulness. Helps all be more comfortable with our gentler feminine/yin receiving side. Especially for water signs. It is especially recommended for farmers, artists, dancers and young men.
You can choose any crystal that you are attracted to when you meditate.
Step by Step
In the energies of the full moon, find a place that is peaceful and quiet,
either indoors perhaps where you can view the full moon, or outdoors when the moon in high in the heavens. Make yourself comfortable, Sit down or lie down.
Slowly take three deep breaths. With each one consciously release the mental, emotional and physical tensions. Visualize our radiant light reaching out and connecting with every other focus under the light of the full moon. Know that we are connected with individuals and groups everywhere throughout the world who are contemplating on the unity of all life and who are working, each in their own way, for the expansion of love and awareness on our planet. Visualize our radiant light reaching out even further as we realize that we are also connected to the great fellowship of enlightened teachers who have been with us through the ages guiding us to awaken and live by the law of love.
Sit quietly with your mind receptive, and open to receive spiritual energies. Do all that you can to feel the light of the full moon upon you. Feel how your crystals vibrate in your hands.
Make mental notations on thoughts or ideas that come to you. These can appear as knowledge, wisdom, understanding, or inspiration. Even if you think nothing happened, you may find that in a few days new ideas will appear to you. Assume that some kind of impression has been received in your higher mind and it is circling overhead waiting for a place to land.
Develop the ability to listen within as you go about your expansive meditation. This is a similar process as remembering an important dream. The frequencies of dream realities are different from the rational concrete mind. This transference process requires stillness and patience, along with an optimistic attitude. Once your conscious brain can align with the higher mind and soul the stream of light can reach you as words and picture symbols. Feel the light bathe your physical body as you allow it to penetrate deeper inside, reaching
In this meditation you can become part of the Universal Flow that brings Peace, Compassion, Love, Humility, and Gratitude into our human consciousness. As you become more spiritually grounded, you can become more of your true self. The blessings of the Earth surround you. The magnificent energy of Life unfolds all around you. You are a part of this. Strive to bring honor to your place in this Miracle of Light in all that you do.
Take some peaceful breaths of cleansing and renewal. Feel the breath draw life into the body and the spirit. Breathe deeper and feel the breath draw not just from the air around you but also from the earth below. Breathe in this earth energy with each breath. Breathe with every pore of your body, feeling the awakening that is beginning to happen. Allow the life-giving energies to pour into you and renew both your body and spirit. Let the earth energy surround you and flow into you. Feel it pulsing through your veins and surrounding you altogether. Continue to breathe this way, slowly and begin to relax even more.
As you sink deeper into this relaxation, feel yourself moving gently deeper into your body. Allow it to melt into the floor beneath you. Know that the floor is supported by the secure structure of the building, the building by the secure foundation and the foundation is supported by secure mother Earth.
You become aware that you are centered again within it. You feel it surround you and you are comforted by its familiarity. You realize that your body has also been renewed and refreshed while you were in the midst of the profound love you just experienced. This gives you great pleasure. Now breathe deeply in and out and feel the body’s life systems awakening. Breathe deeply again and as you release the breath, you become aware of all the sounds of life around you. Breathe a third time, you are fully awake, refreshed, and renewed and remembering all that you have learned.
This is a meditation for connecting you with your Inner Spirit…. your essence or core Self. It uses the light that is already within you as an object of focus. It’s a fairly simple meditation, but is quite powerful, and potentially very deep.
Sit comfortably with your eyes closed.
Look at the “screen” that fills the space behind your eyelids. There will be particles, images, or patterns of light on this screen… gently focus your attention on the light.
Don’t try to create or interpret images. Don’t attempt to focus clearly. Simply look at the light with relaxed attention.
If you feel as though your consciousness is shifting, or you are slipping into a dreamlike state, allow it to happen. Whatever you experience is ok.
If you find you have drifted off into your thoughts, simply bring your attention back to the light.
Benefits of this meditation:
Direct experience of your calm, unbounded Inner Spirit. Connecting with your Inner Spirit taps a wellspring of spiritual energy. This energy nourishes & enhances all levels of life… physical, emotional, mental & spiritual. When connected with your Inner Spirit, life flows more effortlessly, & you begin to perceive the world as a more supportive, enjoyable place.
Regular contact with your Inner Spirit catalyzes a gradual shift to a higher level of consciousness… centered in the peace, joy, & freedom of your Spirit. Relaxation and stress reduction. Increased flow of fuel to the brain. Gradual opening of the 6th chakra – the Inner Eye – giving clear insight & inner vision.
Meditation and mindfulness are great when you have enough control over your time to enjoy them. But what happens when you experience stress and you require immediate relief?
1. Practice uninterrupted breathing. When stress strikes, immediately focus on your breath and continue breathing smoothly, deeply and evenly.
2. Put on a positive face. Smile so that you can feel it in the corners of your mouth. Recent studies suggest that this process is a two-way street. Smiling can contribute to feelings of happiness, and in a stressful situation, it can help keep you calm. Try this simple test: Smile a broad grin right now. Don’t you feel better?
3. Posture. People under stress often look hunched-over. Maintaining good posture works like smiling. Physical balance contributes to emotional balance. Keep your head up, chin in, chest high, pelvis and hips level, back comfortably straight and abdomen free of tension. Imagine being pulled up from a point at the center of the top of your head.
4. Feel relaxation overcome your body. Consciously sweep a wave of relaxation through your body. Imagine you’re standing on a mountain top with the wind blowing away all your tension.
5. Acknowledge your situation. Face your problems head-on. Don’t try to deny it or wish that it hadn’t happened. Think: “This is real. I can handle it. I’m finding the best possible way to cope RIGHT NOW.”
6. TAKE CONTROL. Instead of worrying about how the stress has taken control of you, focus on what you can control and take appropriate action. Also, think clear-headed, honest thoughts instead of distorted ones.
The following meditation is said to be the meditation taught by Buddha about 2500 years ago. The primary focus is your breathing. However, the primary goal is maintaining a calm, non-judging awareness, allowing thoughts, feelings, and sensations to come and go without getting enmeshed in them. This calm, accepting, spacious awareness is your Core Self… your Essence.
Sit comfortably, with your eyes closed, your spine reasonably straight. Let your attention rest on your breathing. When thoughts, emotions, physical sensations, or external sounds arise, simply acknowledge and accept them, allowing them to pass through without judging or getting involved with them. When you notice your attention has gotten engaged in thoughts, emotions, or sensations, bring it back to your breathing and continue.
Benefits of this meditation:
Maintaining your calm inner awareness, balance & clarity in the midst of any situation. A gradual shift to a higher level of consciousness… centered in the peace, joy & freedom of your Spirit. Increased insight & clarity… seeing things truly, as they are. Stress reduction.
Fold your hands gently in your lap and close your eyes. Take a few deep breaths. Then just sit. If you have never meditated before, you will probably feel as if your mind is full of thoughts. Don’t try to stop the thoughts, just watch them. Imagine that you are on the bank of a river and that your thoughts are the river going by. Don’t try to stop the river, just watch it. Within a week, you will see the river begin to slow down. You may become impatient, or even bored. That’s okay. If you find yourself complaining, just watch the thoughts pass by. Do this for 5 to 10 minutes.
You may find that you fall asleep because you are so relaxed. That’s good because, in many ways, you have begun to let go. Continue at this pace and each day allow just a little more time for yourself to meditate. Doing this allows you to relax and forget about time.
Sound entrains us in the busy world, but it also whispers of breeze and birds and harmonizing tranquiility.
Close your eyes, breathe deeply and regularly, and separate from the chatter of the stream of thoughts which flow through your mind. As your mind quiets and you relax, become aware of the variety of sounds which surround you. There is no need to do anything but listen. Listen with your ears¾ listen with your heart. Let your focus gently float among the sounds of the world. Gradually you will flow inward, toward your center. Eventually you will not hear anything.
Lying by the Seashore
Allow your eyes to gently close.
Sense the sea air gently blowing over your body. Let it tossle your hair as the warming sun, slowly kisses your face. Feel the warmth.
Smell the rich flora scented flowers and the ripe smell of sun-baked fruit as the salty air fills your lungs with each breath.
Give your whole body up to the support of the sand you are lying in, beneath you. Let the sand take all your weight. The deeper you breath the sea air, the more your body releases and let’s go of its tensions.
Feel the gentle air wisp up from your bare toes as it glides up over your body, massaging each Chakra center of energy. Slowly it flows up and over you. Time and time again.
You now feel the gently lapping of the warm Caribbean sea at your feet. You see in your mind’s eye, the beautiful blue-green color of the water as you allow your mind to clear and seem as vast as the sea before you.
Sense your toes at the water’s edge by gently wiggling them. Let the sand fall slowly through your fingers as you move them.
Expand the breath in your lungs as you press deeper into the supporting sand.
Now, relax and breathe. Relax and let go.
Whether spoken or not, words and sounds have vibrations which can be conducive to meditation. No one can fully explain the mystery of mantras. Their magical sounds help heal physical imbalances, relax the mind, quiet the emotions, and open the heart. They stimulate, activate, motivate, and rejuvenate. Mantras can help you dance or sleep, laugh or cry, make love or meditate, turn tedious housework or heavy exercise light-hearted fun. They can help you forget someone or find someone. They are designed to remind us that love, laughter, and inner peace are our birthright. They help us go beyond borders, realize our potential, and celebrate the power of love. Mantras offer increased flexibility and strength while they gently expand your consciousness, and help you experience love, compassion, and inner peace.
Close your eyes and breathe deeply and regularly. Focus on a word or phrase which has meaning to you. It could be a mantra, a name, or a concept which has special power or significance.
Repeat the word in your mind with each exhalation. When your mind wanders, gently return it to the word as it repeats with your breath.
Mindfulness is the act of being fully aware of what happens in each moment. In this meditation, you remain alert, allowing thoughts to rise to the surface, being aware of them without judging them or interpreting their contents. You simply say the word “thinking” when thoughts arise. You’ll find that without your attachment to these thoughts, they won’t stick around long. To sharpen the focus of your meditation, you can label your thoughts, future, past, planning, fantasy, worrying…as they pass through and then release them.