| Here are some ways you can practice meditation | | | | Combining a walk with meditation is a healthy way |
| on your own, whenever you choose. | | | | to relax. You can use this method anywhere |
| Internal Light | | | | you're walking - On a treadmill, on a path in the |
| Sit in a quiet place and get in a relaxed state. Light | | | | woods or on a city sidewalk. Slow down the pace |
| a candle and place it about 12 inches from you. | | | | of walking so that you can focus on each |
| Stare intently into the flame for about 10 minutes | | | | movement of your legs or feet. Concentrate on |
| and then close your eyes and concentrate on the | | | | feeling your legs move up/down keeping your |
| afterglow of the flame. This will allow you to quiet | | | | attention on the movement. Feel the joy of being |
| your mind and be open to the internal | | | | able to lift and move your body. |
| consciousness and guidance we all strive for. | | | | Read or listen and take time to reflect |
| Breathe deeply | | | | Many people report that they benefit from |
| This technique is good for beginners because | | | | reading daily affirmations silently or aloud, and |
| breathing is a natural function. Focus all attention | | | | taking a few moments to quietly reflect on the |
| on your breathing. Concentrate on feeling and | | | | meaning that the words bring to mind. You can |
| listening as you inhale and exhale through your | | | | listen to beautiful, inspiring, relaxing music or |
| nostrils. Breathe deeply and slowly. When you feel | | | | spoken words like a guided meditation cd. You |
| your attention wander, gently return your focus | | | | may want to write your reflections in a journal or |
| to your breathing. | | | | discuss them with a friend or coach. |
| Feel your body | | | | Focus your love and gratitude |
| My favorite technique! Focus attention on | | | | In this type of meditation, you focus your |
| different parts of your body. Become aware of | | | | attention on an object or being, weaving feelings |
| the various sensations, deliberately focus on | | | | of love and gratitude into your thoughts. You can |
| feeling good somewhere in your body. Combine | | | | also close your eyes and use your imagination. My |
| feeling with breathing exercises and imagine | | | | favorite object is the infinity sign. Seeing the |
| breathing joy or relaxation into and out of | | | | object in your mind flowing from your heart to |
| different parts of your body. | | | | the world or a person you love and back to you |
| Walking meditation | | | | again in a continuous rhythmic motion. |