On-line Meditation

This is a very relaxing meditation, and does not take more than 20 minutes to do.  
You will start your day centered, refreshed, calm, and connected to your higher self.  What could be better?


Find a comfortable spot where you won't be disturbed. 

Turn off all phones and TV's. 

Sit up straight with your feet on the floor, legs uncrossed. 

Visualize a straight line from the base of your spine up your back and out the top of your head. 

Close your eyes and take a few deep breaths.


Start by thinking about what you are grateful for. 

Your healthy body, the kiss from a child, a hug from a friend, a delicious meal,

a cold glass of water, the sun shining on your face, your pet licking your hand.

Anything big or small that you can think about.

List 10 or more things you are grateful for. Bask in the feeling of gratitude for a moment.


 Now quiet your mind. (If you still have mind chatter, just observe the thoughts go by, don't engage in the thought.)


Place your hands on your thighs and take 3 slow....deep breaths. 

Pay attention to the air coming in your nose, down your throat, filling your lungs. 

Notice your chest and abdomen expanding, and the gentle push while the air exhales out your lungs,

back through your throat and out your nose. 

Notice the sensations of the breath ebbing and flowing in and out.

Put all your attention on your breath .... keep breathing.


If you do nothing more than focus on your breath for 3-5 minutes,

you will feel so much more peaceful by quieting your mind and being in the moment. 

You can stop here and bring your attention back to the room, or go on.



Take a moment to scan your body and see if you notice any tension in your body. 
Bring your attention to your feet.
Relax your toes, the bottoms of your feet, the top of your feet up to your ankles.
Relax all the muscles there.
Let all the tension leave your body through your breath, expelled with your exhale.   

Breathe in peace and calm, exhale tension


Now move your attention to the muscles in your calves, up to your knees relax those muscles.  



(Letchworth Park, lower falls, NY. Photo taken September 1, 2008 by Pamela Kramer)


Bring your attention to the muscles in your thighs, relax the muscles in your thighs.
Now all your the muscles in your legs are relaxed. 
Inhale and Exhale while putting all of your attention on your legs.
Stay here for a moment and feel the tension leaving your legs.

Bring your attention to your lower back. relax all the muscles there. 



Now to your hips, and your abdomen.


Imagine 'walking' around and relaxing your muscles

from one hip, to your abdomen, the other hip, your lower back, back to the hip you started.

Breathe as you relax each set of muscles.


Now focus on your waist, your upper back, and your chest.

Visualize the muscles relaxing as soon as you put your attention on them.

Feel each set of muscles before you move your attention.



All the tension and stress just flows out with your breath, your exhale.

Breathe in and out as you relax your entire torso.
Bring your attention to your shoulders, up your neck to the base of your skull.
Relax all those muscles, feel the tension release.
Move your attention to your face, your chin, cheeks, eyes, brow...
relax each set of muscles as you think of them.
Move your attention to your face, your chin, cheeks, eyes, brow...
relax each set of muscles
Now the top of your head.  Feel it tingle as the tension lets go
Stay with the relaxed feeling a little longer.
Ask any question you may have about your day.
Listen for any response.
When you are ready, bring your attention back to the room, and open your eyes.
Take a big stretch...... reach for your journal and record anything that comes up.
Have a beautiful day!

 with love and light ... Rev. Pamela Kramer

Other meditation sites to check out
Awareness Meditation   -  www.healingwithawareness.com