Meditation for Centering, Focus, Stress Relief and Healing

Meditation for Centering, Focus, Stress Relief & Healing

Meditation skills and knowledge will be useful to those who are just beginning or following a
journey along a spiritual or self-improvement path. Whether you work with the mind and body for
improved performance in sports or for improved emotional and intellectual functioning (trying to
leave dependencies behind; letting go of negative thought patterns and beliefs) , you will find the
ability to center and ground yourself crucial to being effective in achieving balance and harmony with
your inner and outer self (or Universal energy). These exercises will also help in developing your
ability clearly visualize and focus which will also be of great importance to your future success in any
spiritual practice.

Always Centre and Ground prior to any meditation practice.

A Centering Meditation

Sit any way that you feel comfortable, so long as your spine is straight. Some contact with the
ground is encouraged. Close your eyes and focus on the point at the end of your nose. Notice your
breathing. Take very long slow breaths through your nose. Each time you breathe in, hold it for 2 or
3 seconds and then slowly exhale. Continue this breathing until you feel very calm and peaceful. It
may take a couple of minutes. Take as long as you need. It is different for everyone. Just go at your
own pace. You can also use sound to center yourself. Just sit quietly and ring a small bell or
chimes. Focus on the soft sound and breathe deeply. Keep making the noise until you feel
centered. You will know you are centred when you sense a calm and natural rhythmic feeling from
your breathing and just being present to your experience.

A Grounding Technique

This works great for those times in school or at work when you just can't seem to keep your feet still
or relax. Place your feet flat on the floor and breathe in deeply. On the exhale, picture the excess
energy flowing out of your feet and into the Earth. Keep doing this until you feel calm. Usually my feet
feel very heavy after doing this. This is just a normal sensation as the flow of energy is going into the
ground. This method is good for relieving anxiety and when the mind is racing or when suffering
from dizziness due to disorientation, mental or emotional overwhelm.

Note: Meditation is not a substitute for a doctor's care, it is an aid to help strengthen the healing
process.

The transpersonal point is that point beyond the ego, the body, the chatter of the mind. It is our
portal to connecting with our Intuitive Wisdom, and Universal Truth. A great place from which
to navigate our lives. The practice of meditation helps with accessing this point of perspective.

"Meditation is not to
escape from society,
but to come back to
ourselves and see
what is going on. Once
there is seeing, there
must be acting.

With mindfulness, we
know what to do and
what not to do to help."

Thich Nhat Hanh

"Where science, psychology and spirituality meet in a way
that makes a difference to your reality."

Examples of Chakra
and Mantra
Meditations

Give it a try with the
audio video clip
provided on the next
page.