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Three Meditations
To help with sleep:
Lie on your back and relax the whole body.
Breathe in deeply and slowly through the nose and silently count "1."
Breathe out slowly and count "1."
Repeat this process up to "10."
If your mind wanders and you find yourself thinking about things, start over at "1."
If you lose track of the numbers, start over at "1."
If you get to "10" and you're still awake, repeat the process.
This simple breathing process can be used beneficially under many circumstances. Deep breathing tells the body and mind to relax and release tension.
Heart Meditation:
Sit in a relaxed position, with the back straight and neither arms nor legs crossed unless you are seated in a cross-legged position.
Breathe naturally. Allow the breath to deepen.
Now, imagine that the breath can move in and out through the heart center in the middle of the chest.
As you breathe in, think "Peace."
As you breathe out, think "Peace."
Allow peace to pervade your heart. Send the peace of your heart toward those you love.
Do this for a few moments.
Deepen the breath. Send energy into your fingertips and toes, and wiggle them.
When you are ready, open your eyes.
You may try this meditation with other positive concentrations, such as "Love," as you wish.
Blessing the Earth:
Sit in a relaxed position, with the back straight and neither arms nor legs crossed unless you are seated in a cross-legged position.
Breathe naturally. Allow the breath to deepen.
Let your consciousness move around the world.
Gently caress each place as you think of it.
Bring your awareness to troubled places on the earth.
Imagine that you send blessings, in any way that seems natural for you,
to those places as you touch them with your awareness.
Do this with one to three places.
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