This meditation blew me away.


sit comfortably in your chair,place the palms of your hands on your knees and feel your feet on the ground.

Now be aware of the posture,allow your back to settle comfortably in the chair, observe whether your head and spine are in a straight line and adjust accordingly.
let your shoulders relax,and feel your body easing its weight into the chair.

Breathe in through the nose quietly and exhale through your mouth - sighing the breath out loudly.

repeat for a few breaths,then start to observe and feeling the movement of your natural breath in the abdomen.

Let the mind be free to roam and wander as it will, but keep guiding it back to feeling and witnessing the moving breath.

When you feel the body becoming soft and relaxed,start to guide your breath along the spine,visualising moving up and down along the spinal column.

Imagine the breath as a ray of golden light flowing up and down along the spine.Let your whole attention be on this form of the breath,as a ray of golden light moving up and down the spine,from the tail bone right to the neck and scull.

Practice this breath awareness in the spinal column for a few minutes.Then repeat mentally to yourself three times the following affirmation...."at the count of ten,I shall open my eyes and feel relaxed, recharged, renewed" counting back from ten to one.

Before opening your eyes, observe any feelings in your body and also the state of your mind.

Then open your eyes,give yourself a stretch,yawn, shake and move your body for a few minutes to give you time to adjust to a normal, alert state. Keep your practice sessions short at first.

record your experience.

Hi Bluebird,

Thanks for sharing that, I will give it a go.

Love Am x

I tried it last night but was too tired and kept falling asleep so gave up.

You'll have to try it when you are more awake.

Blue bird


Thanks for that...


Will sit and try that sometime

It's lovely,nearly told you about then, don't want to pre conceive your medi for you.