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Dec 17, 2013

1. Go to a peaceful, serene spot that you feel most calm in. It must be quiet and free of clutter. 2. Close your eyes and get into a comfortable seated position. Take six deep breaths with a count of six seconds on the inhale through the nose and four seconds on the exhale out of the mouth. Deep breathing for a total of a minute should help you quiet the mind and calm the body. 3. Focus on who/what you need to forgive. It can be yourself or a loved one. It can be an event, argument, illness, loss, etc. Ask yourself: What is ailing you presently? What are you holding onto? What did that person say to you that you just cant seem to get over/forgive? Send them love and compassion and most of all, forgiveness. They need your love more than anyone. Surrender it and watch it pass in front of you and out into the Universe. Be free. 4. Take a big deep breath. Six count inhale through the nose and 4 count exhale out of mouth. Let it go. 5. After you have completed the Forgiveness Meditation, let your mind take you to all the wonderful things you have right now in your life. Speak softly to yourself and reflect on the abundance you have in your life at this present moment. Make a mental list of all the things and people you are grateful for. 6. Take a big deep breath. Six count inhale through the nose and four count exhale out of mouth. Smile. Forgiveness and Gratitude unlock the door to a happier, healthy life. When you are stuck in resentment, depression and despair, you lose sight of the wonderful things around you and are not willing to listen, to change, to grow, to heal. Keep practicing this simple meditation. Give yourself just five minutes of self-love a day. Once you are free of resentment, you can unlock the power of gratitude. The willingness to listen to yourself and others becomes easier. Now, your best self can shine forward and happiness arrives....http://www.elephantjournal.com/

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Posted: Dec 17, 2013 11:18pm
Nov 18, 2013

This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart.

With a loving heart as the background, all that we attempt, all that we encounter will open and flow more easily. You can begin the practice of lovingkindness by meditating for fifteen or twenty minutes in a quiet place. Let yourself sit in a comfortable fashion. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans or preoccupations.

Begin with yourself. Breathe gently, and recite inwardly the following traditional phrases directed toward our own well-being. You being with yourself because without loving yourself it is almost impossible to love others.

May I be filled with lovingkindness.

May I be safe from inner and outer dangers.

May I be well in body and mind.

May I be at ease and happy.

As you repeat these phrases, picture yourself as you are now, and hold that image in a heart of lovingkindness. Or perhaps you will find it easier to picture yourself as a young and beloved child. Adjust the words and images in any way you wish. Create the exact phrases that best open your heart of kindness. Repeat these phrases over and over again, letting the feelings permeate your body and mind. Practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows.

Be aware that this meditation may at times feel mechanical or awkward. It can also bring up feelings contrary to lovingkindness, feelings of irritation and anger. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection. When you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. After focusing on yourself for five or ten minutes, choose a benefactor, someone in your life who has loved and truly cared for you. Picture this person and carefully recite the same phrases:

May you be filled with lovingkindness.

May you be safe from inner and outer dangers.

May you be well in body and mind.

May you be at ease and happy.

Let the image and feelings you have for your benefactor support the meditation. Whether the image or feelings are clear or not does not matter. In meditation they will be subject to change. Simply continue to plant the seeds of loving wishes, repeating the phrases gently no matter what arises.

Expressing gratitude to our benefactors is a natural form of love. In fact, some people find lovingkindness for themselves so hard, they begin their practice with a benefactor. This too is fine. The rule in lovingkindness practice is to follow the way that most easily opens your heart.

When lovingkindness for your benefactor has developed, you can gradually begin to include other people in your meditation. Picturing each beloved person, recite inwardly the same phrases, evoking a sense of lovingkindness for each person in turn.

After this you can include others: Spend some time wishing well to a wider circle of friends. Then gradually extend your meditation to picture and include community members, neighbors, people everywhere, animals, all beings, the whole earth.

Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. This will take practice. But as your heart opens, first to loved ones and friends, you will find that in the end you won’t want to close it anymore.

Lovingkindness can be practiced anywhere. You can use this meditation in traffic jams, in buses, and on airplanes. As you silently practice this meditation among people, you will come to feel a wonderful connection with them – the power of lovingkindness. It will calm your mind and keep you connected to your heart......http://www.jackkornfield.com/

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Posted: Nov 18, 2013 2:29pm
Nov 18, 2013

To cultivate compassion, let yourself sit in a centered and quiet way. In this traditional form of practice you will combine a repeated inner intention with visualization and the evocation of the feeling of compassion. As you first sit, breathe softly and feel your body, your heartbeat, the life within you. Feel how you treasure your own life, how you guard yourself in the face of your sorrows. After some time, bring to mind someone close to you whom you dearly love. Picture them and feel your natural caring for them. Notice how you hold them in your heart. Then let yourself be aware of their measure of sorrows, their suffering in life. Feel how your heart opens to wish them well, to extend comfort, to share in their pain and meet it with compassion. This is the natural response of the heart. Inwardly recite the phrases:

May you be held in compassion.

May you be free from pain and sorrow.

May you be at peace.

Continue reciting all the while you are holding them in your heart. You can modify these phrases any way that makes them true to your heart’s intention.

After a few minutes, turn your compassion toward yourself and the measure of sorrows you carry. Recite the same phrases:

May I be held in compassion.

May I be free from pain and sorrow.

May I be at peace.

After a time, begin to extend compassion to others you know. Picture loved ones, one after another. Hold the image of each in your heart, be aware of their difficulties, and wish them well with the same phrases.

Then you can open your compassion further, a step at a time, to the suffering of your friends, to your neighbors, to your community, to all who suffer, to difficult people, to your enemies, and finally to the brotherhood and sisterhood of all beings. Sense your tenderhearted connection with all life and its creatures.

Work with compassion practice intuitively. At times it may feel difficult, as though we might be overwhelmed by the pain. Remember, we are not trying to “fix” the pain of the world, only to meet it with a compassionate heart. Relax and be gentle. Breathe. Let your breath and heart rest naturally, as a center of compassion in the midst of the world......http://www.jackkornfield.com/

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Posted: Nov 18, 2013 2:25pm
Apr 1, 2012

Imagine yourself on a sunny beach, where you walk across the sand toward the water. It’s a beautiful, calm day, and it appears easy to swim past the surf to where you can see the fountains spouting from the backs of the whales that are playing just off the coast. As soon as you enter the water and start swimming, you can hear their song. Tune to it.

Whale music moves through you like energy, penetrating to your core and entering your bones. There is no separation between you and the sound, for it is the beginning and end of everything. It is the intersection point in time where now, then, and everywhere come together.

There is amazing healing power in this song, providing a way to connect with all consciousness. Notice how you can get folded up in it. Release yourself completely and get lost in the song. Even sight vanishes within this feeling.

Once you start vibrating to this sound, you understand your connection to the entire creation. This knowledge brings with it a great feeling of peace that can enhance your healing of yourself, each other, and the world. Once you vibrate with this song, it never leaves you. You are tuned, and you can always enter the song, for it is the song of the universe.

Gradually your consciousness differentiates the sound of the waves on the water from the song. You are back on the beach, under a night sky filled with stars. The music is still there, and all sense of separation is gone.

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Posted: Apr 1, 2012 3:46am
Feb 26, 2012

Ocean Meditation~
Like us, the sea is ever-changing. And, like us, the earth’s vast oceans appear at a distance to be stable and homogenous. But beneath the mask of solidity that both we and the sea wear, there lies unpredictability, sensitivity, and power. There is much we can learn from the ocean, representative as it is of our inner landscapes. The rough sounds of the sea’s waves are spiritually soothing, and its salt can purify our physical selves. Yet not everyone has the luxury of living by the shore or even visiting the coastlines where water and land meet. The ocean, however, exists in our conscious minds, put there by images we have seen and descriptions we have read. Wherever we are, we can access that mental image and use it as the starting point from which we can help to heal our emotions by meditating on the sea.

To begin, gather together any ocean artifacts you may have on hand. Seashells, a vial of sand, beach glass, stones rubbed smooth by the pounding surf, or a recording of ocean sounds can help you slip more deeply into this meditation, but they are not necessary. Sit quietly and visualize the ocean in your mind’s eye. Allow all of your senses to participate in your mental journey. Feel the tiny grains of sand beneath your feet and the cool spray of mist; hear the sea’s rhythmic roar as the waves meet the beach and retreat; smell the tang of salt in the air. Watch the sun’s rays play over the ocean’s surface, creating shifting spots of teal, cerulean, cobalt, and green. Don’t be surprised if you see dolphins or whales frolicking in the waves—they are there to assist you. Spend a few minutes drinking in the ocean’s beauty and appreciating its vast splendor.

Once you are fully engaged with the setting before you, visualize yourself sitting on the beach, facing the ocean, and watching the waves advance and retreat. As each new wave of seawater approaches, imagine it carrying healing energy toward you. The magnificent ocean in your thoughts is sending you light and love while the sun supports your healing efforts and Mother Earth grounds you in the moment so healing can occur. When you feel you are finished, grant the ocean your earnest gratitude for the aid it has given you. Thank the sun, the sand, and any other elements of your visualization that offered you guidance. Perform this meditation daily or monthly in order to rid yourself of negativity and reestablish emotional equilibrium. Just as the ocean’s tides sweep the shores free of detritus, restoring balance, so can the waves in our mind’s eye cleanse our souls of what no longer serves us.

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Posted: Feb 26, 2012 7:02am
Oct 10, 2011

I am larger and better than I thought. I did not know I held so much goodness."

- Walt Whitman

 

This meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. With each recitation of the phrases, we are expressing an intention, planting the seeds of loving wishes over and over in our heart.

With a loving heart as the background, all that we attempt, all that we encounter will open and flow more easily. You can begin the practice of lovingkindness by meditating for fifteen or twenty minutes in a quiet place. Let yourself sit in a comfortable fashion. Let your body rest and be relaxed. Let your heart be soft. Let go of any plans or preoccupations.

Begin with yourself. Breathe gently, and recite inwardly the following traditional phrases directed toward our own well-being. You being with yourself because without loving yourself it is almost impossible to love others.

May I be filled with lovingkindness.

May I be safe from inner and outer dangers.

May I be well in body and mind.

May I be at ease and happy.

 

 

As you repeat these phrases, picture yourself as you are now, and hold that image in a heart of lovingkindness. Or perhaps you will find it easier to picture yourself as a young and beloved child. Adjust the words and images in any way you wish. Create the exact phrases that best open your heart of kindness. Repeat these phrases over and over again, letting the feelings permeate your body and mind. Practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows.

Be aware that this meditation may at times feel mechanical or awkward. It can also bring up feelings contrary to lovingkindness, feelings of irritation and anger. If this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection. When you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. After focusing on yourself for five or ten minutes, choose a benefactor, someone in your life who has loved and truly cared for you. Picture this person and carefully recite the same phrases:

May you be filled with lovingkindness.

May you be safe from inner and outer dangers.

May you be well in body and mind.

May you be at ease and happy.

 

 

Let the image and feelings you have for your benefactor support the meditation. Whether the image or feelings are clear or not does not matter. In meditation they will be subject to change. Simply continue to plant the seeds of loving wishes, repeating the phrases gently no matter what arises.

Expressing gratitude to our benefactors is a natural form of love. In fact, some people find lovingkindness for themselves so hard, they begin their practice with a benefactor. This too is fine. The rule in lovingkindness practice is to follow the way that most easily opens your heart.

 

When lovingkindness for your benefactor has developed, you can gradually begin to include other people in your meditation. Picturing each beloved person, recite inwardly the same phrases, evoking a sense of lovingkindness for each person in turn.

After this you can include others: Spend some time wishing well to a wider circle of friends. Then gradually extend your meditation to picture and include community members, neighbors, people everywhere, animals, all beings, the whole earth.

Finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. This will take practice. But as your heart opens, first to loved ones and friends, you will find that in the end you won't want to close it anymore.

 

Lovingkindness can be practiced anywhere. You can use this meditation in traffic jams, in buses, and on airplanes. As you silently practice this meditation among people, you will come to feel a wonderful connection with them - the power of lovingkindness. It will calm your mind and keep you connected to your heart.

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Posted: Oct 10, 2011 9:26pm

 

 
 
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Larry M.
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Tavares, FL, USA
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