2 Minute Meditation – Being in the HERE & Now by matt carlson

So easy to say; so diffult to do. I want to be in the here and now, but the distractions are such that it is almost impossible. What must I do?

  1. Isolate yourself in a comfortable space away from noise and intrusion.
  2. Close your eyes.
  3. Take deep breaths and focus on your breathing: breath in and count 1, 2, 3, 4…hold your breath and count, 1, 2,3, and 4. Upon releasing air count again 1, 2, 3 and 4…
  4.  If an image or a thought, or a sound disturbs you, push it away with your mind. Breath and focus only on your breath while counting.
  5.  Once you are focused on your breathing, allow your body to feel relaxed. Try to sound out the areas where there is tension. Feet? Hands? Chest? The neck?…Stomach? Back?
  6.  Wherever it is, focus on it for a moment while maintaining your regular deep breathing.
  7. Imagine soothing hands reaching out to that area and with those soft hands massage that area .
  8. Those hands are filled with light – healing light.
  9. Let that healing energy enter into the stressed/painful area.
  10. Breath……breath….healing massage and light.
  11. You are feeling relaxed, the pain is subsiding.
  12. Love and purposeful healing of your pain. Healing love meets pain.
  13.  Let the pain go…. Your body has communicated to you it’s pain.
  14. Your consciousness  has now recieved that message. You are loved.
  15. Keep breathing 1, 2, 3, 4….
  16. You feel better and better..
  17. You are calm – you feel good – life is good – you have energy. You are loved.
  18. Slowly open your eyes when you are ready.
  19. It’s time to live some new adventures.
  20. Go for it loved person…..!
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