Meditation under 5 minutes – Pebbles

Sit comfortably and close your eyes. Imagine you are sitting in a beautiful dreamy place; white sandy beach with ocean breeze and sunshine, on a beach by a beautiful lake, or any place that you feel safe and comforted.

Now bring your focus to your breath.

Inhale for the count of 4.

Hold your breath for the count of 4.

Exhale for the count of 4.

Now breathe gently and keep your eyes closed. Now visualize that there is a small pile of pebbles in front of you; only 3 of the pebbles have special written messages on them for you. The messages are what you need the most right NOW in your life.

Example:

– You.are.Light

– You.are.Love

– Love, Calm, Content

– Courage, Self-Love, Compassion

– This.will.Pass

– You.are.Enough

Place your both hands on your heart and feel the the messages in your heart.

The purpose of this meditation is feeling the Light & Love within You.

The light within me salutes the light within you.

 

Under 5 minutes of meditation – Bags

Deepak Chopra and Mehrnaz

Deepak Chopra and Mehrnaz

Close your eyes and sit comfortably. Now imagine you are carrying one bag in each hand. Fill one bag with all the stress you feel presently, and the other bag with worrying thoughts and anxieties. Take few seconds to feel the heaviness of the bags on your hands, wrists, arms, shoulders, neck, and head.

Now put the bags down and scan your body and see how it feels. Bring your attention to your breath.

This mindfulness practice is for the purpose of giving you a quick rest from stress and anxiety. You may do this meditation anywhere; at home, office, or even in a parked car.

The light within me salutes the light within you.

My 55th Birthday Paddling Hard

My 55th Birthday, June 15, 2014!

I went paddle boarding today.

Paddling back, I was facing 17 km/h wind. It reminded me of difficult times in life when I had to “paddle” very hard.

June 15 is also the day when my relationship with my partner of 18 years, father of my beautiful daughters, dissolved.

After that, there were several years of “paddling” very hard against the wind.

I am so grateful for keeping the gate in my heart open for love.

My friends: keep your hearts filled with love. It will get you through the rough waters and bring you to the shore filled with love and happiness.

Meditation, Wisdom

From: 90-year-old You

To: You today

Sit comfortably in a chair or on the floor with your back straight.

Bring your focus to your breath in and out. Feel the gap at the end of your breath out.

Continue meditating for 5 minutes.

Now, imagine that you receive a letter from yourself, written when you are 90 years old.

Start reading it silently.

Anytime a thought arrives, acknowledge it and let it flow away.

The letter is only 5 lines: the 5 most important wisdoms that your 90-year-old is sharing with you.

The 5 wisdoms are a guide to bring happiness, contentment, and love to your life.

When you finish reading the letter, bring back your focus to your breathing.

Finish your meditation with 3 breaths in through your nose and out through your mouth.

Write down the 5 wisdoms from your 90-year-old.

These 5 wisdoms are your heart-felt-intentions.

Review these 5 intentions daily, and let them pull you.

“Let yourself be silently drawn by the strange pull of what you really love.” ~Rumi

Meditation, Your Purpose

Your Purpose

Sit comfortably in a chair or on the floor with your back straight.

Bring your attention to your breath.

On your breath in, feel the air on your nostrils.

At the end of your breath out, feel the gap.

Continue breathing in and out for a count of 10.

Now, silently ask yourself, “Who am I?”

Your breathing is soft and gentle.

Imagine the flow of compassion, love, and patience through your body.

Now, silently ask yourself, “What is my purpose?”

Imagine the flow of compassion, love, patience, and wisdom through your entire body and beyond.

Now, silently say, “May I help all beings.”

Gently breathe in and out for a count of 10.

Finish your meditation with 3 breaths in through your nose and out through your mouth.

“Who am I?” Do not try to answer this question with your mind.

Your mind may start listing your job, age, hobby, or preferred exercise. It may try to categorize you with these labels.

However, you are not your job. You did not have your job when you were a child or after you retired. Your job may change, but your essential self and purpose extend beyond any job.

“Who am I?” The answer comes from your heart.

Meditation, Listening Mindfully

Listening Mindfully

Sit comfortably in a chair or on the floor with your back straight.

Let your breathing become soft and gentle.

Breathe in. On your breath out, count 1. Continue counting to 10 on each breath out.

Now, picture your favorite place in nature: a forest, body of water, beach…..

Listen to the sounds of nature: birds chirping, waves rushing, wind blowing…..

Listen to all these sounds without any judgment. Notice when you anticipate the next sound, and let this thought go.

Now, focus on your breath.

Finish your meditation with 3 breaths in through your nose and out through your mouth.

During the rest of the day, practice the art of listening mindfully.

The next time someone is talking:

– Listen, observe the thoughts as they arise, and let the thoughts go.

– Notice when you start preparing your reply before she is finished talking. Let these thoughts go.

– Avoid projecting your ideas on what she is saying.

– Watch her eyes while she is talking. Notice any thoughts that arise about her hairstyle or clothes, and let those thoughts go.

Acknowledge that our thoughts frequently are very active, and we often want to anticipate, judge, and defend our point of view.

The heart is the place of no judgment. Listen to your loved ones with your heart.