| One common form of meditation involves you in | | | | eyes, ground yourself by noticing what your 5 |
| visualizing a location, perhaps from your childhood, | | | | senses are experiencing in your actual location. |
| in which you have been particularly happy and at | | | | Continue to breathe normally and, when you feel |
| peace. You are in effect going to take a "trip" in | | | | yourself back in your actual location, gently |
| your mind that will leave you feeling peaceful and | | | | stretch and open your eyes. |
| stress-free. As you become more practiced, you | | | | Another associated form of meditation exercise is |
| will find that you can use this exercise during | | | | that of internal journey meditation |
| moments of your day when you need to handle | | | | This form of exercise involves connecting with |
| high-stress situations. | | | | yourself through an "internal journey". It will bring |
| Choose a comfortable pose and begin with a | | | | a sense of peace and calm, and can often lead to |
| series of deep, relaxing breaths. For the first few | | | | sleep. |
| moments simply observe your breathing and feel | | | | Close your eyes and breathe deeply and regularly. |
| your concentration moving inward, detaching you | | | | Imagine that there is a well that goes deep into |
| from the sensations and thoughts that enter your | | | | your center. Visualize the well as being beautiful, |
| mind. | | | | cool and full of soothing, healing energy. |
| Now picture yourself in the same position in your | | | | Now begin your descent into the well. Breathe in |
| chosen location in extreme detail. Use all of your 5 | | | | as you descend, absorbing all the wonderful |
| senses and to place yourself firmly in your chosen | | | | healing energy that is to be found in the well. |
| location. | | | | Breathe out as you continue to descend, releasing |
| Observe any changes that occur in the location. | | | | all the negative thoughts and energy that the well |
| Does the breeze blow? A bird fly through the sky | | | | simply absorbs and eliminates. |
| or a ladybug land on your hand? Do clouds move | | | | Continue descending, deeper and deeper inside |
| across the sun, or does anyone else enter the | | | | yourself. Notice the colors, sensations and beauty |
| location? | | | | that is your internal well. Feel at peace as you |
| Don't be surprised if a person, animal or object | | | | continue to descend and breathe in a steady, |
| appears. Simply observe, but do not become | | | | rhythmic manner. |
| actively engaged. Should you feel uneasy at | | | | Absorb the colors and sensations as you continue |
| anytime, remind yourself that you are in control | | | | to descend. You are submerged in a silent, |
| of what happens and that there is no danger. | | | | beautiful world that is your inner self. |
| Notice your emotional state as any changes occur | | | | When you are ready, begin to ascend, continuing |
| and continue to breathe in a rhythmic, relaxed | | | | to breathe normally, until your attention returns to |
| manner. | | | | the current moment. Go slowly, don't rush |
| When you are ready, slowly start to dissolve the | | | | yourself. |
| image. Start to bring your attention back to your | | | | Gently stretch until you are ready to open your |
| present surroundings but, before you open your | | | | eyes. |