Below you will find guided meditation for :Letting It Go, Meditation for Difficult Decisions, Couples Meditation, Transcendental Meditation, Meditation for Parents, Meditation For Loneliness,Look Into The Mirror( finding self love) ,Visualization for Health.
It is a pleasure to have you here.
Letting It Go a Guided Meditation-
Letting it go can be a difficult task. We often find ourselves holding on to feelings that do not benefit us or others, “micro managing” and controlling things. You have surely heard the lyrics to the song from a popular movie reminding us to let it go. Today’s post is designed to arm you with the necessary tools to let it go.
• Start a Journal, writing it down is often a rewarding way to release thoughts and feelings and may allow you to let go easier
• Make a List of the things that you find hard to let go. Small irritations seem to fill most lists
.• Make a commitment to yourself, to let things go that are not beneficial to use or others. Allow others to mange without your needing to control the situation.
• Be patient, this type of letting go can take time. Small steps will soon become long strides.
• Meditate, this may seems obvious to some, but many find letting it go so difficult they cannot focus on anything else. But, this is when a calm clear mind is needed most.
Sit in your preferred meditation area
Back straight arms and shoulder will seem tight.
Several breaths in and slow exhales will help the tension in your shoulders to lessen.
Bring your mind to the situation you are finding most difficult to let go.
Envision the situation an apple.
Visualize taking a bite from the apple.
Visualize how it feels in your mouth, if it is sweet or tart.
Keep your mind focused on the apple, with each repeated bite think of the delicious crisp apple’s flavor, color, texture.
Repeat until you have eaten the apple and all you have left is the core.
Discard the core, visually placing it in a compost bin where it will one day nourish a garden where apple trees grow.
Take two breaths in and exhale slowly.
Letting it go, you may need to have several apples, but soon you will find that letting go is like delivering the apple core to the compost bin.
Meditation for Difficult Decisions
Today I am sharing a meditation that may help you sort out any moral or ethical decisions that you may be facing. I encourage you to make decisions based on compassion and to hold tight to your values. Many times life’s decisions are not easy to make. What we decide to do or say may have repercussions or consequences on ourselves or others. It is important to recognize that a decision made while sparked by a negative emotion, or that goes against our true beliefs may only exacerbate an already negative situation. If you are pressed to make a decision in haste, be wary and know that is the time when this simple meditation technique will help you to focus; to make the decision with controlled thought and awareness.
Sit on a chair, back straight.
Exhale slowly, relax your shoulders.
Focus on your breathing, especially if your emotions are running high.
Bring your breathing into a slower breath.
Inhale through your nose slowly; exhale slowly, repeat 3-5 times to bring your breath to a more even and slower rhythm.
Bring into thought the situation or decision that is upsetting you.
Visualize your situation as a third party watching from afar.
If there were no consequences what would you tell someone in this situation?
If there were negative consequences what would you tell someone in this situation?
Your shoulders should be completely relaxed now, open your arms and rest palms facing upwards.
Would you be a willing recipient of the scenario resulting in negative consequences?
I know that life’s decisions are not always black or white; there are many shades of grey. This Meditation for Difficult Decisions is meant as a guide to calm emotions when a difficult decision arises. Please use it as a way to better focus on the difficult decision by bringing it into focus for the best and most compassionate result for all involved.
Meditation is thought to be an individual practice. But, it can also be a wonderful shared experience. Look at it as a type of spiritual fitness to be shared with your partner. Through couples meditation you will enrich your ability to be fully present for each other. You may also find this in the shared practice of yoga. Studies have shown that couples who meditate suffer less conflict and have a more harmonious relationship. This is also a positive way to introduce your partner to the practice of meditation or to relieve lingering tension from a disagreement.
Before you begin to celebrate your relationship through couples meditation. Read through these simple steps together.
A simple practice that takes as few as 10 minutes a day. Before you begin couples meditation you must first agree on the setting of your room. You want it to convey a calm and relaxed mood. You may be most comfortable in a dimly lit room, with candles, or even with the sun shining in. Whichever is mutually agreed to be the most relaxing. Decide on your love mantra, “we are one in love”, “you fill my heart” “together we are stronger”, etc. If you will be using couples meditation as a resolution to a disagreement you may want to try a mantra that includes understanding , compromise or forgiveness.
Sit facing each other. Either on the floor or on a comfortable surface, bed, couch, chairs, etc. Assume your meditation posture by keeping your back straight.
Gently hold your partners left hand. If you are using couples malas, place the malas in your right hands.
Concentrate on your breathing by taking three long slow breaths together.Inhale through the nose exhale through the mouth. Exhale any negativity, inhale your love for your partner.
Relax your shoulders and focus on your partner by looking at each other
Speak a loving word or sentence to your partner.
Close your eyes and begin your meditation practice. You can use your own or one that you agree on together. Use a loving mantra to enjoy the experience even more.
Once completed, look at your partner, if he or she is still meditating, remain still and concentrate on your breathing until your partner opens his or her eyes.
Embrace one another
This simple act of togetherness practiced daily can enrich your relationship and solidify your commitment to each other.
Transcendental meditation or TM as most prefer, is different from meditation practices using mantras, chants or focused breathing. It is one of the first types of meditation that I learned under my Mother’s tutelage. It requires 5-20 minutes and with little concentration the body sinks into an extreme state of relaxation and allows for the quite mind to fall into a comfortable state of inner peace. This particular meditation works extremely well for those who have difficulty using other forms of meditation which concentrate the focus on breathing, instead of achieving a state of stillness or mindfulness.
You will often find that celebrities, politicians, athletes, performers, news anchors and others proclaim that their 20 minutes a day spent in TM provides them with a more authentic feeling of self, or mindfulness. Mindfulness is literally the ability to be aware of your thoughts and feelings without judging them.TM allows you to relax, get rejuvenated and focus on yourself and your wellbeing.
We all know the importance of taking time for ourselves. Some will say “I don’t have the time to meditate”. But, that excuse won’t fly with Transcendental Meditation. You can do it in the same amount of time it takes you to bag up the trash and take it to the curb. So think of TM like that, take the trash to the curb. The trash bin is filled with anxiety, stress, screams from arguing children, demanding bosses, etc. Take your five minutes and be good to yourself.
Meditation for Parents-
Parenting is the most wonderful and fulfilling blessing you can ever receive. The responsibility you acquire when you become a parent can at times be daunting. Although the popular African quote, “It Takes a Village” is used often, referring to our extended family and circle of loved ones who also contribute to the raising of a child. Ultimately you, as a parent, are the responsible one. With 2 am feedings, the terrible two’s, tantrums and other growing pains, parents can often feel overwhelmed. Meditation for Parents can benefit you.
Be Well Gifts is now known as A Zen Spirit
I am a parent ( my daughter is 34 now), and I know all to well that there are times when you don’t even have time to brush your hair let alone meditate. You may find that weekly meditations are all that can fit into your parenting schedule. I recommend finding time when your little one is taking a nap just once a week. A 15 minute prayer and meditation time will both refresh you and allow you to visualize being the best parent that you can be. Meditation for Parents can provide focus on being emotionally connected, in postponing a household task in order to play with your child. Keep your mind focused on the love and positive emotion that is within you, on sharing a loving connection with your child. Express gratitude for the honor of being a parent. You will feel rested and confident and better prepared to be the best parent you can be.
Meditation For Loneliness-
As you have most likely learned through my blog posts I strongly believe that each of us is interconnected. This isn’t just a“spiritual day dream” it is based on facts too. Physicists have proven that each particle of our being is merged and developed through the particles of others like one big chain. When you find yourself feeling lonely, you can often find comfort in knowing that you are never truly alone. Being a Christian I carry in my heart the knowledge that I never walk alone as He is beside me. What does this have to do with mediation for loneliness? Connection Meditation may be just what is needed when you are feeling lonely.
On days when you feel overwhelmed or alone, your can find the answer at your local market or flower shop. Buy a flower or a bunch of flowers. Take your flower home to your favorite place to sit and mediate. Place it in a vessel where you can enjoy it. Sit comfortably and meditate, focusing on the flower and how it came to be in your space. Meditate on how it grew from the earth from a seed planted by another, how the nurturing of the sun and the soil were helped along the way by another person’s care. Focus on the hands that planted the seed the hands that held the watering can and pulled the weeds so that the flower would thrive. Meditate focusing on the hands that gently cut it, the skills of the person who brought it to the market with care, making it possible to be in your space. Each person is connected to you. Enjoy the flower knowing you are not alone in appreciating its beauty.
Look Into The Mirror, finding self love-
In our busy body conscious and beauty obsessed world we often find self-hatred creeping in. Those thoughts that you are not meeting a particular standard, or that the numbers on the scale aren’t low enough or the size tag in your clothing isn’t what some consider acceptable. All of this can lead to low self-esteem, stress and a multitude of other power sucking feelings. Acceptance is the key to a beautiful life, self-love and self-acceptance is the key to achieving a truly enlightened and happy life. Some who read this will see words on a screen and nod and add a but I am” fill in the blank” .
Let me fill in the blank for you- You are valuable; you are a child of God (a higher power,Buddha,Shakti,Mohammed), a strong self-aware individual capable of great love and understanding.
You give this love freely to others yet you do not nourish your own soul. No matter how many times I tell you, you are beautiful, some of you still will not hear it.
Today I want you to look in the mirror, not at the nose you say is to broad, not at the tag in your clothing, not at the thighs that have no “thigh gap” or the high hairline. Instead look, really look, into your own eyes, Concentrate on their color, the way they sparkle in the reflection in the mirror. Do you see it? You are beautiful, You are handsome, You are loved. You are strong. You are a bright light, You are unique, there is no other like you and that is wonderful.
Please recite this mantra as you look into the mirror.
God ( higher power) is looking at me and He/She is smiling.
Proud of the love and compassion I share.
Not demanding my perfection, but rejoicing in the perfect love He/She has for me.
My God ( higher power) does not want me to “fix anything” .
He/She asks only that I treat myself kindly and that I am healthy and strong as He/She intended- in mind, body and spirit.
Then please thank God ( higher power) for helping you to see that you are worthy of self-love and self-acceptance.
Every time you see a mirror, yes every time, repeat this mantra.
With time it is my true hope and prayer that you will live your life in a way that is accepting of yourself and all that God ( higher power) has created.
Visualization for Health-
Promoting self-care through healthy habits including meditation, are valuable tools for living your best life. But, what about when you face health challenges? How can meditation help when your body is weak? My current health challenge is trying to break me; it bends me like a country road. But, I refuse to be broken. I hold tight to my faith and stay positive. When our bodies are weak, our mind, faith and spirit must be strong. You can use the power of visualization to help you be better equipped when your body seems most vulnerable.
Visualization, meditation and prayer do not take the place of your medical practitioner.
Obviously you can’t “un- break” a bone or physical injury. But through visualization you can precisely focus your thought to ease the pain. I visualize my illness as something similar to the arcade game, “Whack a Mole”. My illness is an intruder in my body and every time it dare rear its head, I slam down the hammer. Each time I hit it; I weaken its strength and size and build up my own. It can be a difficult and often daunting task. Nothing comes easy, we must do some work to build our strength and our visualization.
Guided Meditation Requests
Just a reminder that, Meditation is NOT a replacement for seeing a health care provider.
If you have a specific guided meditation you would like to see here at Katherines Corner A Zen Spirit Page. Please submit a request. I am happy to write a post sharing my method. If you would like a more personal meditation created. I will have them available shortly at my A Zen Spirit Shop.
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