This a simple but VERY effective method to relax the body and the mind and get in touch with GOD, however you think of Him/Her.
Loosen your clothing and remove your shoes. Sit or lie down comfortably. Close your eyes (unless your driving!) Now focus on your breathing.
Put one hand on your belly and one hand on your chest. Try to bring the air all the way down deep into the lungs so that only your belly is moving up and down. This is called “Belly Breathing.” It takes practice, but is easy to do if you are lying down.
Now you must choose an affirmation.
It may be any positive word or phrase, depending on your own spiritual views. Some examples are listed; use what YOU feel most comfortable with. The most important thing to remember is that you are going to use your MIND to concentrate on the affirmation, and by so doing you will be BUILDING the affirmation into your being.
One with God; One with the Universe; One; Relax; Calm; Serenity; Tranquility; Love; Peace; Patience; Gentleness; Kindness, Forgiveness, I trust in God, Not Mine but Your will be done O God, or make up your own.
Now say a short prayer, asking God to protect you.
Then, in your mind, begin to repeat the affirmation.
Coordinate it with your breathing- for example, if your Sacred Word is “Love,” you would say “Love” every time you inhale; or if your Sacred Word is “One with God,” you could say “One” when you inhale and “with God” when you exhale. As you repeat the Affirmation, you begin to feel and experience its meaning in your body! Hold onto the felling or experience for as long as you can, from 3 to 15 minutes straight. During this time, God is building you up. God is, through your mind, infusing you with the Affirmation you chose. Try to consistently use the same affirmation for at least 2 to 4 weeks. When you get distracting thoughts coming into your mind, just gently go back to the Affirmation and restart the process of saying it, feeling it, and experiencing it. Do not get frustrated about it; distractions will get less and less with practice!
When you finish, you may spend a couple of minutes praying for others.
A great way to meditate is TWICE A DAY – once in the morning, and once in the early afternoon. Each person is different, so you can find out what works best for you!
Each session may last 5 minutes at first; work up to at least 15 minutes at a time, twice a day.
Good times to meditate are in the morning, on your lunch break, while driving, and before falling asleep at night; or anytime of the day!