Refreshment Stand

Practicing Unconditional Love

Preparation:

  • Choose a seated or supine position and get comfortable.
  • Close your eyes.
  • Slow your breathing rate down.
  • After a few slow breathes, exhale once forcefully. Return to slow breathing.

Recall an experience of being loved totally and completely, or of loving another person, animal, situation, or yourself totally. If you have difficulty recalling this, imagine that you are being loved unconditionally.

Sink into the physical sensations that arise with this memory.  Take the time to stay in these sensations. Each breath will take you more fully into the sensations.

Now imagine a pink ball of light in the center of your chest.  This ball radiates love and will help you to integrate the practice of unconditional love into your cellular consciousness. Imaging that the ball is shining and radiating love throughout your being. Sit here for some time, experiencing the love radiating from the ball of light at your heart center. To complete the activity, inhale your focus into the ball and exhale with a sense of completion.

Exercise for Centering in Your Baseline and Strengthening Resolve. 

Practicing this simple meditation will strengthen your ability to stay connected with your natural healthy state and to reduce external influences, including the absorption of turbulent energy or disempowering ideas. By creating a clearer connection with yourself, you will be able to notice greater contrasts day to day between the situations etc. that are good for your well being and those that are not. The point is to reconnect fully with your true self.

You can practice this exercise anytime for as long as you like. I like to do this first thing in the morning. If you are feeling lost, confused, or anxious  this is a very helpful meditation.

Preparation:

  • Choose a seated or supine position and get comfortable.
  • Close your eyes.
  • Slow your breathing rate down.
  • After a few slow breathes, exhale once forcefully. Return to slow breathing.

Exercise:

  • Create a gentle focus on what feels like the outermost boundary of your body.
  • Maintain a gentle focus on the “layer” you are sensing.
  • Do not try to “do” anything except to be with your gentle focus.
  • Allow your relaxation to deepen as you continue to focus gently on the layer.
  • When you are ready, pull your focus more deeply inside of yourself towards the thymus gland in the centre of your chest slightly below the collar bones.
  • Continue pulling deeper towards this centre until you feel that you have gone as deeply as is comfortable. (Until it no longer feels good to go deeper). This exercise is one of incremental depth in which you will be able to go deeper and deeper in steps with practice.
  • Stay within this space for as long as it feels good, with a gently (not forceful) intention of moving deeper. Please take your time with this exercise.
  • When you are ready to finish, take your focus gently outward to the movement of your body with the breathe.
  • Open your eyes gently when you are ready.

Exercise to Reset and Boost your Mood

If you are feeling like you need to shake something off or to redirect a pattern, try this pick-up meditation.

Preparation:

  • Choose a seated or supine position and get comfortable.
  • Close your eyes.
  • Slow your breathing rate down.
  • After a few slow breathes, exhale once forcefully. Return to slow breathing.

Exercise:

  • Recall a time when you felt good.
  • Bring your attention to focus on this moment.
  • Brighten your memory of the moment and hold.
  • Allow yourself to feel the physical sensations that you experienced during this moment
  • Gently turn your focus from the memory to the sensations in your body (your “sensation state”).
  • “Turn up the volume” on the physical sensations.
  • Now let go of the memory completely and maintain focus on the sensation state.
  • Amplify it to make it better.
  • And now better again.
  • And even better.
  • Stay here and re-calibrate for as long feels good. You may choose to visualize the sensation state symbolically as a ball of light in the colour of your choosing. Inhale, and exhale into the ball of light to expand it throughout your body.
  • When you are ready to finish, take your focus gently to the movement of your body with the breathe.
  • Open your eyes gently when you are ready.
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