Jeffry R. Palmer

Through meditation we strengthen the bond between mind, body and spirit. The physical body is relaxed through the practice of meditation, the mind is soothed and quieted, the spirit is rejuvenated. The mental, spiritual and physical health benefits gainedthrough the regular practice of meditation are well documented.

If you’re unfamiliar with the practice of meditation then the following exercise should help to gain a better understanding of the methods used.

This exercise focuses on breathing and visualization.
Controlled breathing provides an area of immediate connection with the mind and body and also increases the supply of oxygen to the brain.

Begin by finding a comfortable place to perform your meditation. This can be any place of your choosing, provided that you find it comfortable and relaxing. It is not required for you to sit, though you may, if you choose. Many people find it difficult to sit still for any length of time. Standing or even walking slowly is perfectly acceptable for the sake of this exercise.

Focus your attention on your breathing. Notice the air as it enters your body. Try to breathe in through your nose and exhale through your mouth.

Take slow, deep breaths. Inhale slowly through your nose and hold the breath in for nine seconds, then exhale slowly for another nine seconds, count out the seconds steadily, not rushed and not sluggish, try to find a pace that feels comfortable, just remember to relax your breathing.

Inhale for nine seconds, exhale for nine seconds, and repeat this process nine times. With every breath, imagine that you are inhaling precious life giving air and exhaling any unwanted energies.

After you have repeated this cycle nine times you can begin your visualization. Try to maintain the rhythm of your breathing without counting it out in your head. At this point you may notice random thoughts popping into your head, simply acknowledge and dismiss them as they enter your mind, let them slip away easily.

Imagine a place that represents peace and tranquility to you. It can be the ocean shore or a clearing in the forest. Any place that you choose is acceptable and perfectly fine. Put yourself into this place. Fill in as many details as possible, the sights, sounds, scents and any other sensations that come to mind. Imagine your self fully in this place, you are able to exist here in a state of complete and total peace and serenity.

The world of outer reality does not interfer with you here, this is a safe and quiet place, a retreat, an inner sanctuary. Maintain the visulaization of this peaceful place for as long as you are comfortable with it. And then return your attention to the material world.

You are aware of the physical body as you breathe and simultaneously conscious of the mental/spiritual place within your visulaization, you exist at one time in two places. Focus your attention now on your breathing, feel the air enter your body. Open your eyes slowly and return to material awareness.

Use this meditation and visualization any time that you feel stressed or in need of a few moments of "down time". You will find with repeated practice that you find less and less things to be stressful about.

Jeffry R. Palmer © 2006