Here is something you can save or print out to keep as a reference for when you want to meditate on your own. When you’re listening to one of my Guided Meditations, you don’t have to worry about it, it’s all already there. 🙂

Formula For Spiritual Meditation

1. Preparation

   1. Drink some pure water, wash your hands and face.

   2. Incense, if desired

   3. Soft music, if desired

2. Head & Neck Exercises

   1. Forward and back (count to 12)

   2. Side to side (ear to shoulder)  (to 12)

   3. Twist: Rotate and look over your shoulder (to 12)

   4. Circles (3 x in each direction)

3. Sit or Lie Down Comfortably

   1. Keep the spine straight. You may use pillows for your knees and the back of your neck.

4. Nostril Breathing

   1. 3 times: In through the right nostril, out through the mouth

   2. 3 times: In through the left nostril, out through the right nostril

5. Cleanse Your Chakras

   1. Slowly, imagine each chakra being cleansed with light, feeling deeply into your body as you pray.

6. Surround Yourself With Protection

   1. “As I begin this meditation, I surround myself with a bubble of white light. The light is the protection of Divine Love, Divine Light, and the eternal Divine Spirit.”

7. Choose Your Affirmation

   1. For example, “One With Love” or “One.”

8. Clear Your  Mind, Let Go of Ego:  10 Second Breathing

   1. In & Out Through the nose

   2. 5 Seconds Inhaling:  Acceptance

   3. 5 Seconds Exhaling: Letting Go

      1. Continue this breathing throughout the meditation

9. Repeat your affirmation gently every 5 to 60 seconds.

   1. Most of your meditation will be simply breathing and gently repeating your affirmation.

   2. Let your breath help you with a gentle rhythm for your affirmation. When you get distracting thoughts, very simply and very gently return your attention to the affirmation and to your breathing.

10. Ask Questions and Test Any Decisions You Have Made, If Desired

11. Pray for others.

    1. Lift them up into the light.  Fill them and surround them with light. God knows what they need, so there is no need to ask.

12. Give thanks for your meditation.

Enjoy with love,

Dr. Moses 🙂