// September 26th, 2009 // No Comments » // Meditation
Meditation for healing Body, Mind and Spirit
Soft Belly
Let us begin by sitting comfortably, closing our eyes, breathing easily.
Take a minute to let your body settle, let your breathing slow, feel the beating of your heart deep in your chest. Focus on the miracle of that muscle, the heart, feel it beating, hear it , see it. One of the profound miracles that we witness each, and every day, of our lives. Now we will begin the soft belly breathing. Place your hands on your belly. Now breathe in deeply and be sure to notice if your hands are rising, as your belly pulls your breathe deeply into your body. As you exhale, you should feel your hands descending with your belly as the breathe leaves your body. Practice this for a few breathes. Now, as you breathe in, say to yourself the word ‘soft’, as your exhale, say to yourself the word ‘belly’. This will be our mantra for a few minutes. The idea is to breathe deeply, effortlessly. To train yourself to feed your body the nutrients that come with breathing, without thinking, without effort. Soft……belly…….soft…..belly….soft….belly…….keep going and I will tell you when to move on. Soft…..belly…..soft……belly……………….
Following Your Breadth
You may notice that your mind is very active and many trains of thought are interrupting your meditation
This is a normal occurrence in the practice of meditation. Do not try to suppress the thoughts, just gently go to your breadth. Your following the breadth in and out of your body will begin to quell the thoughts. Actually, the thoughts are a mechanism of relieving stress, via the nervous system. It’s a good thing, kind of like defragging your computer. You may notice that you sometimes fall asleep, that’s okay, it just means your body needs sleep and you are giving yourself the opportunity to let your body receive what it needs. That, too, is a good thing. So keep your focus on your breathe, in and out, in and out………. Then, you lose track of your breathing, your thoughts are gone, you are really awake! Wow! this is amazing! You have gone into a deep healing state of meditation. And now you are back, thoughts, breathing. And then, again, where did I go? And the dance is on. Stay with your meditation. Anticipate nothing. Let go, let God, let go, let God. Allow the peace to settle in. Let go, let God, let go, let God. Trust the Beloved. God loves you, God embraces you. God loves you, God embraces you. Let go, let go, let go……………
Coming Back
Now, it’s time to return, keeping your eyes closed, take your time, come back into your body with ease
Keeping your eyes closed, it’s time to go back to noticing your breadth, your heart beat. Put your awareness back into your body, notice your toes, your feet, your ankles…..feel the blood circulating in your body, take your time, notice your legs, your hips, your belly. Start feeling your body. Your chest, your ribs, your lower back, feel your lungs fill with air. Now your fingers, hands, wrists, and arms. Roll your shoulders and move your neck about. Breathe. Feel your facial muscles, your beautiful smile, your eyes, ears, the top of your head. Breathe. Breathe. Now, when you are ready, and only then, open your eyes and enjoy the moment. Enjoy the gift that you gave to yourself.
This meditation is compliments of Ellen LaRocca, LMT, CPSM
Please feel free to contact me to learn more about meditation and receiving your own personal mantra.
