Meditation for health and relaxation
Most Americans aren't raised to sit and say "Om." But meditation has gained millions of converts, helping them ease chronic pain, anxiety, stress, improve heart health and boost mood and immunity. Any condition that's caused or worsened by stress can be alleviated through meditation, says cardiologist Herbert Benson, MD, well known for three decades of research into the health effects of meditation. He is the founder of the Mind/Body Institute at Harvard Medical School's Beth Israel Deaconess
Medical Center. "The relaxation response [from meditation] helps decrease metabolism, lowers blood pressure, and
improves heart rate, breathing, and brain waves," Benson says. Tension and tightness seep from muscles as the body receives a quiet message to relax.
Like exercise and taking nutritional supplements I have been meditating for a great many years. If you would like to learn how follow with me. Meditating is similar to many things requiring some skill – it takes technique and practice. So, let’s begin with a few ideas about about where we are headed.
In our universe there is an intelligence intermingling all life. Each of us in some way is connected to this intelligence and to each other. It is our connection to this intelligence and to each other that gives life meaning. What we want to do is find peace, love, respect and freedom. A path to these things we seek can be found in meditation, where we find ourselves listening for the “still small voice” of the universe. It is around us and within us, but we must surrender our busy conscious minds and open our hearts to silence. When you enter the silence you will open yourself to peace and healing. To begin meditation, find yourself a comfortable and quiet space. Sit in any position you like and close your eyes if you like or focus on a specific object like a candle flame.
Now relax your neck by moving your head around slowly and gently. Relax your shoulders. Take a few slow deep breathes expand your stomach as you inhale and contract your stomach when you exhale. Let your weight sink into your seat,
feel your legs relaxing and then your feet, continue taking slow deep breathes expanding your stomach when you inhale and
contract your stomach when you exhale. Remind your self of a place you have been or have seen that is appealing to you...maybe it is a place in your home, a beach you have been on, a sunset or anyplace where you felt beauty and peace.
Imagine yourself in this place. Feel whatever you see. If you are outside and the sun is shining feel it’s warmth. Remove your shoes and feel the earth beneath your feet. Wiggle your toes and experience it as if you were there. If there are flowers and plants - smell their fragrance. If you are inside notice each thing that gives you pleasure. What color are the walls and what textures are around you. See yourself touch anything or pick up anything you like and enjoy it’s beauty. This place is your
sacred space where you feel completely at ease, safe, relaxed and happy. You can visit this place any time you meditate.
Take a deep breath and exhale. Take another deep breath and exhale loudly and completely relax your body and mind. Feel yourself becoming light - as light as a feather. If you have thoughts notice them but do not give them any energy and allow them to go away. We are going deeper and deeper into the silence, the heart of the universe where there is love and peace. Here you are safe, happy, healthy and powerful. You can speak to the universe and ask it anything. Listen in the silence.
Now, let my words become your words, if you are comfortable doing so. O sacred One, creator of all that is and will be, we come humbly before you asking for the blessing of knowing your presense in our lives as good health, wisdom and peace. You are present everywhere, all knowing, all powerful and perfect. Heal me now of my discomforts and dis-ease. I have forgotten that I am your expression in human form; made in your image and likeness. I ask now to remember the truth of what I am.
I am an extension of your love and desire to live in this universe in physical form. In the creator’s consciousness there is no sickness or lack. Take a deep breath and inhale perfect health and exhale all sickness and lack. Breath in love and exhale fear. Imagine a very small light inside you located at the crown of your head. This light is like an umbilical cord to the creator of the universe. You control this light. It can remain inactive or you can allow it to grow. See or feel this light growing and blessing you as it slowly spreads throughout your body. As it spreads to each part of your body it touches begins to feel better
than it ever has before. Believe that this light brings you healing, wisdom, love an peace. Once the light has entered every cell of your body allow yourself to experience perfect bliss. If you wish you can allow this light to expand outside your body to bless your home, your family, your city and the world. Now, let’s slowly return the light to the crown of your head. You may remain in this state in your sacred space for as long as you like. When you are ready to end your meditation begin to focus on your
breathing, expanding your stomach as you inhale and contracting your stomach as you exhale. Take a few deep breaths and then begin breathing normally. Open your eyes if you have had them shut. Relax a moment before moving if you feel you have been in a deep state of relaxation.
Now, take a good stretch and smile.
Enjoy the best life possible,
Clem
.
Most Americans aren't raised to sit and say "Om." But meditation has gained millions of converts, helping them ease chronic pain, anxiety, stress, improve heart health and boost mood and immunity. Any condition that's caused or worsened by stress can be alleviated through meditation, says cardiologist Herbert Benson, MD, well known for three decades of research into the health effects of meditation. He is the founder of the Mind/Body Institute at Harvard Medical School's Beth Israel Deaconess
Medical Center. "The relaxation response [from meditation] helps decrease metabolism, lowers blood pressure, and
improves heart rate, breathing, and brain waves," Benson says. Tension and tightness seep from muscles as the body receives a quiet message to relax.
Like exercise and taking nutritional supplements I have been meditating for a great many years. If you would like to learn how follow with me. Meditating is similar to many things requiring some skill – it takes technique and practice. So, let’s begin with a few ideas about about where we are headed.
In our universe there is an intelligence intermingling all life. Each of us in some way is connected to this intelligence and to each other. It is our connection to this intelligence and to each other that gives life meaning. What we want to do is find peace, love, respect and freedom. A path to these things we seek can be found in meditation, where we find ourselves listening for the “still small voice” of the universe. It is around us and within us, but we must surrender our busy conscious minds and open our hearts to silence. When you enter the silence you will open yourself to peace and healing. To begin meditation, find yourself a comfortable and quiet space. Sit in any position you like and close your eyes if you like or focus on a specific object like a candle flame.
Now relax your neck by moving your head around slowly and gently. Relax your shoulders. Take a few slow deep breathes expand your stomach as you inhale and contract your stomach when you exhale. Let your weight sink into your seat,
feel your legs relaxing and then your feet, continue taking slow deep breathes expanding your stomach when you inhale and
contract your stomach when you exhale. Remind your self of a place you have been or have seen that is appealing to you...maybe it is a place in your home, a beach you have been on, a sunset or anyplace where you felt beauty and peace.
Imagine yourself in this place. Feel whatever you see. If you are outside and the sun is shining feel it’s warmth. Remove your shoes and feel the earth beneath your feet. Wiggle your toes and experience it as if you were there. If there are flowers and plants - smell their fragrance. If you are inside notice each thing that gives you pleasure. What color are the walls and what textures are around you. See yourself touch anything or pick up anything you like and enjoy it’s beauty. This place is your
sacred space where you feel completely at ease, safe, relaxed and happy. You can visit this place any time you meditate.
Take a deep breath and exhale. Take another deep breath and exhale loudly and completely relax your body and mind. Feel yourself becoming light - as light as a feather. If you have thoughts notice them but do not give them any energy and allow them to go away. We are going deeper and deeper into the silence, the heart of the universe where there is love and peace. Here you are safe, happy, healthy and powerful. You can speak to the universe and ask it anything. Listen in the silence.
Now, let my words become your words, if you are comfortable doing so. O sacred One, creator of all that is and will be, we come humbly before you asking for the blessing of knowing your presense in our lives as good health, wisdom and peace. You are present everywhere, all knowing, all powerful and perfect. Heal me now of my discomforts and dis-ease. I have forgotten that I am your expression in human form; made in your image and likeness. I ask now to remember the truth of what I am.
I am an extension of your love and desire to live in this universe in physical form. In the creator’s consciousness there is no sickness or lack. Take a deep breath and inhale perfect health and exhale all sickness and lack. Breath in love and exhale fear. Imagine a very small light inside you located at the crown of your head. This light is like an umbilical cord to the creator of the universe. You control this light. It can remain inactive or you can allow it to grow. See or feel this light growing and blessing you as it slowly spreads throughout your body. As it spreads to each part of your body it touches begins to feel better
than it ever has before. Believe that this light brings you healing, wisdom, love an peace. Once the light has entered every cell of your body allow yourself to experience perfect bliss. If you wish you can allow this light to expand outside your body to bless your home, your family, your city and the world. Now, let’s slowly return the light to the crown of your head. You may remain in this state in your sacred space for as long as you like. When you are ready to end your meditation begin to focus on your
breathing, expanding your stomach as you inhale and contracting your stomach as you exhale. Take a few deep breaths and then begin breathing normally. Open your eyes if you have had them shut. Relax a moment before moving if you feel you have been in a deep state of relaxation.
Now, take a good stretch and smile.
Enjoy the best life possible,
Clem
.