20 Minute Meditation Technique

Begin by sitting in a comfortable position with your back straight, you can use pillows for your back and under your knees.

BREATH-close you eyes and begin taking in deep breaths, slowly inhale through your nose and out through your mouth. Visualize the incoming breath as two beams of white light; see this breath as energy or prana. As you begin to concentrate on your breath allow your body to relax, release all the tension and anxieties, visualize them leaving with the exhaled breath.

When you feel good and relaxed, begin to visualize a beam of white light coming in through the top of your head, visualize it coming down over your face, neck, shoulders, down the front and back of your trunk, out your arms, hands and out through your body. Remember to keep breathing gently and rhythmically, this process can take about a minute or more.

CHANTING- TONING, is another way to relax and concentrate on your breath to create an inner space for meditation. Get comfortable and start to chant the OM. This way by repeating this universal mantra which aligns all the chakras the energy centers, and clears them from the daily stresses and strains just start chanting OM.

Close your eyes, and chant it out loud for about a minute then just chant it inwardly to focus the mind in the third eye area, and this helps to focus the breath so you can quiet inwardly all the mind stuff of the day, the worries, etc...

The OM aligns the four bodies, the physical, emotional, mental and spiritual. The sounding is A-U-M, the ah sound registers at the root and sacral center the lower chakras that have to do with survival and creativity and vitality, then the OO sound registers at the solar plexus and heart centers, the emotional and ego center, the MM sound registers at the throat, third eye and head centers. Notice that the vibration creates a calming peace inwardly and outwardly so it affects also those close to you animals respond very well to the OM because they know it is the universal sound of GOD the creator the Source of all life.

You can do just this meditation for about 15 minutes and be refreshed. VISUALIZATIONS AND AFFIRMATIONS when you are good and quiet in the silence the inner peace you can begin to do affirmations like I am light love wisdom calling upon the light of your higher self or higher power or Christ light or angels what ever you believe in that is the Source of Light for you and you can take this time to reprogram your subconscious clear away false beliefs, anger get to the root of troubles by asking your inner self for the guidance. This is the time one can get to know who your inner guides are.