| There are many types of Meditation. Some | | | | neck, your shoulders. Imagine the muscles in |
| simple, some involved, but meditation does not | | | | these areas starting to relax. Relax the muscles. |
| have to be complicated. It can be very simple. | | | | Now, slowly move your focus down to your |
| Just breathing slowly and gently is a type of | | | | torso, then your lower back, you are feeling your |
| meditation. Not only does it help calm the body | | | | body loosen up, your muscles are slowly |
| it also relaxes and energizes you. It gives your | | | | relaxing. Your body is starting to relax. Go ahead |
| mind clarity and focus. It leaves your emotions | | | | let go of any tension that you might find there. |
| on an even keel. It keeps you centered. | | | | Now moving down to your legs and feet, you are |
| Meditation is simple yet so powerful. It | | | | feeling more and more relaxed. Let go. Let |
| doesn’t cost you anything. | | | | your muscles relax. Continue to breathe. Now |
| It is the very thing that will help you minimize or | | | | imagine your breath slowly filling your body from |
| manage your daily stresses. Stress | | | | the top of your head, down your arms, down |
| management is essential in keeping your body in | | | | your chest, down your back and torso, all the |
| tip top shape at the same time preventing | | | | way down to your feet. Your gentle breaths |
| disease or help manage disease. If you suffer | | | | are flowing through your body causing you to feel |
| from Hypertension, it can help lower your blood | | | | more relaxed and calm. You find that you feel |
| pressure. If you are highly anxious or even | | | | clarity in your mind and even peace in your |
| depressed, it will help calm you down and help | | | | heart. Continue to do this. Feeling your breaths |
| your mind focus. It can even help you manage | | | | slowly moving down from your head down your |
| your weight or your food cravings by calming you | | | | arms, to your torso, to your legs and to your |
| down. It controls your emotions and will diffuse | | | | feet. Repeat as many times as you wish. If |
| the need or urge to want to overeat. It will give | | | | you find your mind wandering, don't worry. Just |
| you a sense of control. Remember the act of | | | | gently push the thoughts out of your mind, gently |
| breathing is an act of control. The side effect is | | | | letting them go. Focus on your slow and gentle |
| confidence. No one else can do this for you. You | | | | breathing. Keep imagining your slow breaths |
| can control your well-being, your reactions, your | | | | flowing through your body helping you feel very |
| focus, just by controlling your breathing. It is | | | | loose and relaxed. |
| that simple. It is that powerful. | | | | Now let's get ready to harness this breathing, this |
| Here is a very simple 5-minute breathing | | | | energy. Gently place both your hands on top of |
| meditation that I guarantee will help you relax. | | | | each other on your midsection. Continue |
| Read it and familiarize with it, soon you will be able | | | | breathing. Imagine drawing all the air or oxygen |
| to do this easily and instinctively. In the days and | | | | from all around you. Do this by breathing slowly |
| weeks that follow you will find that not only will | | | | and gently. Imagine the air around you as |
| you but others around you will notice the change | | | | energy. Draw in all the energy around you and let |
| in you; a more calm, relaxed, and confident | | | | it collect in your midsection. Feel this energy in |
| individual. | | | | your midsection. Focus on your midsection. |
| The 5-minute Meditation | | | | Imagine it as a reservoir of energy, powerful |
| Foreword | | | | energy. You can imagine this energy as a |
| This 5-minute meditation exercise can be | | | | glowing flame warming your midsection. Continue |
| practiced sitting on a chair, lying in bed, or even | | | | breathing slowly. Be calm, be at peace, be present |
| while at your office desk taking a break. A quiet | | | | in the moment. Then as you breathe imagine |
| place is recommended. Use this exercise or | | | | this energy slowly moving around parts of your |
| meditation when you start your day, when feeling | | | | body. Let it travel upwards to your head, then |
| agitated, or even when you are about to go to | | | | down your arms. Then let it flow in your |
| a potentially tenseful situation. It will make | | | | midsection circling and strengthening and energizing |
| you calm, your mind relaxed and clear. Please do | | | | your vital organs: your heart, your lungs, your |
| not practice this exercise while operating a vehicle. | | | | liver, your stomach, your kidneys, your gall |
| The Meditation | | | | bladder, your pancreas, your spleen. Do a mental |
| Sit comfortably on a chair or lie on a soft surface, | | | | picture of your vital organs. Imagine vital energy |
| your arms at your side. Gently close your eyes. | | | | flowing through your organs. Let it revitalize, let it |
| Slowly empty the mind of all thought. Take your | | | | heal. Continue to breathe drawing in energy to |
| time. Empty your mind of all thought. Now | | | | your center. If you feel there are certain areas in |
| breathe gently and slowly. Inhale,then exhale. | | | | your body that needs some healing, focus the |
| Take another deep breath. if you wish, you can | | | | energy there. Draw it there. Then continue to |
| even count. Inhale to the count of 3. Exhale to | | | | let this vital energy flow through your body. Do |
| the count of 3. Just remember that you just | | | | this for a few minutes, or as long as you like. |
| want to slow down your breathing. Slowly feel | | | | Take your time. Trust in yourself to know when |
| yourself starting to relax. If you find busy | | | | you are ready to resume your activities. |
| thoughts entering your mind, this is normal, just | | | | Remember that you are in control. You can take |
| gently push them away. If you feel some | | | | as much time as you want to relax and to |
| agitation or excitement, gently push these | | | | revitalize. You may repeat this exercise as |
| feelings aside also. If you are hanging on to any | | | | many times as you wish and at any time of the |
| negative thoughts or angry feelings it’s time | | | | day. |
| to let them go. Just focus on your breathing. | | | | When you are ready to return to your activities, |
| Continue to feel yourself slowing down. Your mind | | | | you may slowly open your eyes and you will find |
| is getting more peaceful and relaxed. Continue | | | | that you are feeling very calm, relaxed, energized |
| breathing slowly and gently. | | | | and in control, ready to take on the rest of your |
| Now get ready to go through your entire body. | | | | day. |
| Start from the top of your body: your head, your | | | | |