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.
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 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.
with love and light ... Rev. Pamela Kramer
Other meditation sites to check out
Awareness Meditation - www.healingwithawareness.com