Meditation for Centering and Inner Peace

CHOOSE A QUITE PLACE: Choose a quiet room for sitting where you will not be disturbed.

STRAIGHT-BACKED CHAIR: Use a straight-backed chair with a flat and lightly padded seat. Plant your feet comfortably on the floor. To increase your comfort, sit on a thin pad. If you are troubled by back problems, place a pillow between your back and the chair’s rest.

FOOT POSITION: Place your feet flat on the floor the width of your shoulders. Move your feet either slightly forward or backward until you find the most comfortable and stable position.

STRAIGHT SPINE: Straighten your spine before you align your head. Stretch your back comfortably, and then relax. Allow your center of balance to be in your lower abdomen. Shoulders are relaxed. Let go of slouching. An upright and straight spine promotes alertness. Keep your shoulders back and your chest open.

HEAD UPRIGHT: Allow your head to remain comfortably upright. Slightly tuck in your chin.

ALLOW YOUR EYES TO COMFORTABLY CLOSE: Peacefully close your eyes.

CLOSE MOUTH: Comfortably close your mouth. Keep the tip of your tongue behind your upper front teeth. Swallow any saliva and let go of any air in your mouth to create a partial vacuum.

RUB HANDS BRISKLY TOGETHER FOR 30 SECONDS & THEN REST THEM COMFORTABLY ON YOUR LAP: Place your right hand, palm up and fingers together, on your lap by your abdomen. Allow your left hand to rest on your right, with only your fingers overlapping. Bring the tips of your thumbs and index finger together and let them lightly touch so an oval forms.

TAKE A DEEP BREATH: Take a deep breath and exhale slowly and fully. Take a second deep breath before you allow yourself to breath naturally.

RELAX AND BRING YOUR ATTENTION INWARD AND WATCH WHATEVER COMES AND GOES IN YOUR MIND: You will watch the contents of your mind with open and relaxed attention. Thoughts will come and go within this field of open and relaxed awareness. There is no attempt to get rid of these thoughts or grasp them. Through watching with relaxed and open attention, you will begin to dis0identify with the thoughts, feelings sensations and memories that reside there. You make no attempt to do anything other than watch. If you get caught up or identified with what you are watching you will eventually recall that you’re watching and spontaneously return to that.

With more and more watching you find yourself detaching from problems and anxiety. Recall there is no focus, no effort, and no struggling with anything. There’s nothing to do save for watching. The watching is relaxed and open. You are allowing everything that shows up in you awareness to be and not trying to get rid of it or keep it. Whatever is there is okay to be there. It will wind down on its own and loose energy. You just watch and do nothing.

Realize, in using approach, you are turning control of the process over to you inner wisdom, and trust it. Meditation brings about the development of what we are at best, which is Perfection. You are not seeking outside yourself during this time (though outside sources may be contacted), but you are trying to make the most important kind of inner connections. Trust yourself to give yourself what you need, and try to let the process unfold naturally, without forcing. Experience with meditation will eventually bring the same ability to direct yourself along the best path.

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