by Adam O'Neill
2.Connect with your breath, keeping the rhythm natural and fluid. Follow the sensation of each inhale and exhale for several cycles.
3.Let all preexisting thoughts dissolve from your mind. Be fully present with your breath.
4.For the next several minutes, keep your attention on your breath.
5.When you are ready, introduce the following phrase to your mind and repeat it slowly on each exhale: I embody trust.
6.As thoughts arise, observe them, accept them, and let them go.
7.You may find that your mind wants to introduce “yeah, buts . . .” For example, when you say, I embody trust, your mind says, Yeah, but my kid is probably doing something unsavory right now. If this happens, simply repeat the phrase, keeping your connection to the feeling complete and retaining total trust of the world, others, events, and the future. Let go of fear, skepticism, assumptions, and paranoia. Remember that those concepts are created and perpetuated by your overactive mind.
8.Without judging or analyzing, make a mental note of the thought patterns that interrupt your practice. You may identify repetitious thoughts that are unnecessary or unfounded.
9.Remain in the present moment with each breath.
10.Notice how you feel in your body and in your mind. Perhaps you feel a sense of freedom and openness? Maybe any lingering thoughts associated with fear or paranoia have dissolved? When you are ready, take 2 or 3 deep breaths and a moment to stretch your fingers, your hands, your arms, your neck and back. Stretch your legs. As you return to your day, try to hold onto this feeling of trust in your communication with others and with yourself. Try to navigate your world and your thoughts without any unfounded fear.
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YOU ARE TRUSTWORTHY 10 MINUTES
Just as we struggle to be trusting, we may also struggle to feel like we deserve the trust of others and of ourselves. It can be hard to believe that we are wholly trustworthy, but for our sense of internal harmony, the knowledge that we aren’t pretending to be anything or anyone other than who we truly are is immensely important. This knowledge is one of the deepest anchor points to our sense of self and thus essential to our ability to feel calm, clear, confident, and well. In this meditation, you will focus on the completeness of your integrity, as you are, right now, in this moment.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Soften your gaze or close your eyes.
3.Find a connection with your breath. Follow the inhale and exhale through several cycles.
4.Free your mind of thoughts. It’s just you and your breath.
5.Now, without striving, feel the stability and balance in your abdomen and chest. Softly, either aloud or to yourself, repeat some affirmations about your good characteristics, such as: I am honest, I am humble, I am encouraging, I am a good listener, I am a person of great integrity.
6.Continue reciting affirmations, this time about the relationships that are important to you: I am a good husband. I am a good mother. I am a good sibling.
7.And then repeat, My word is good. I am worthy of trust from anyone I meet.
8.This practice presents many challenges. Your mind will want to interject judgment or qualifiers on nearly everything, such as: Well, you could be a better husband, if you did . . . or You’d be a better sibling if you had . . . and on and on.
9.The process here, as in all meditation practices, is to observe these thoughts and let them pass. Focus on embodying the feeling of being trustworthy. When you know that you are worthy of trust, you are calm, confident, and balanced. Stay with that quality of mind through the practice and notice how it stays with you throughout the day and in all of your interactions.
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WATER PRESSURE 25 MINUTES
“Routines may include taking a warm bath or a relaxing walk in the evening, or practicing meditation/relaxation exercises.
Psychologically, the completion of such a practice tells your mind and body that the day’s work is over and you are free to relax and sleep.”
—Dr. Andrew Weil
I believe that the world would be a better place if everyone relaxed in warm water more often. The only thing better than bathing for relaxation is meditating in the bath. This practice requires a quick, simple setup. Draw yourself a hot bath in your favorite tub and get in. Feel free to use anything you typically like with a bath, such as bubbles, salts, candles, or relaxing music. The intention of this meditation is to focus on the sensation of your body in water. Combined with the soothing nature of warm water, the practice is especially relaxing.
1.Find a comfortable position in the bath. It might be best to support your head and neck with a towel or pillow (just be sure you won’t fall asleep).
2.Check in with your breath. Follow the natural pattern of your inhales and exhales. Notice any sensations of the breath from being in warm water, such as scents or the feeling of steam in your nostrils.
3.Beginning at the tips of your toes and working your way up to the very top of your head, bring your awareness to each inch of your body. You can wiggle your toes and gently flex your feet. Slightly move your ankles, your calves, and your shins.
4.Continue up your entire body, paying attention to the sensation in each little part.
5.Can you feel the slightest pressure of the warm water against every cell in your skin?
6.Give your entire awareness to the sensation of being warm, comfortable, and relaxed while submerged in the water. Come back to your breath whenever your mind starts to wander.
7.When thoughts do arise, notice them, observe them, accept them, and let them go. Return to your breath and the sensation of being in water.
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TOP OF THE WORLD 10 MINUTES
We spend so much time hunched over our desks and devices, zooming in, looking at screens and materials that are right in front of us, focusing only on the most urgent thing on our mind, that we often lose the larger perspective. Physically, we can address this problem by straightening up, looking around, and taking a big belly breath in and out. But we also need a solution for our minds. The intention of this practice is to help you untangle from your thoughts and see the big picture again. A note: I prefer this meditation as an indoor meditation. If you are outside, other meditations in this book, such as A Walk in the Woods and Chimes, can help you tune into the nature around you.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Establish a nice easy rhythm with your breath, feeling the full inhale and full exhale, without pushing or pulling.
3.Begin to lengthen the exhale slightly so that it’s a bit longer than the inhale.
4.Imagine that you’re standing on a mountaintop. You can see for miles in every direction. You’re on a path, looking down toward another mountaintop. Take in the views around you. The sky is clear blue, with only a few wispy clouds. There is a gentle breeze. Feel it on your skin. The air smells fresh and clean. The sun is halfway up in the sky, shining and warm, but not too hot.
5.Imagine turning to your right, looking down into the valley at a small lake surrounded by trees. Look across the valley to smaller mountains and hills far off in the distance.
6.Look to your left. Perhaps the slope is steeper on that side. From where you stand, you can see a big river flowing through a deep gorge. The sun is shining through water vapor that is rising from a waterfall. You see a couple of large birds with brown backs soaring below you.
7.Imagine turning around and looking at the rounded expanse of the mountain. Notice how the sound of the wind changed when you turned.
8.Turn back to the path and look down at your feet. Notice the mix of small pebbles and stones and small green plants and lichen on the path below you.
9.For the next 5 minutes, make your way along the path to the other peak. Be conscious of your foot
steps landing on the terrain. Observe the best placement of your feet as you encounter small rocks and roots. Every few steps, take a moment to look around as you did before. How has the light shifted? What can you see now that you couldn’t see before? Has the wind picked up?
10.Continue along the path until you reach the other peak. Conclude this meditation when you’ve reached the other peak, or whenever you are ready. Return your attention to your breath, following each inhale and exhale. As you slowly open your eyes, notice the sounds and smells and sensations that surround you. Note the freshness of the present moment and how your mind is completely clear, calm, and open.
TIP: Reading these instructions while doing the meditation can diminish the complete experience, so the best approach is to read them several times and internalize them and then guide yourself through them. The idea is to really take your time, to feel all of the sensations, to hear the birds and feel the breeze, and to stop and look around every few steps.
PART II
Release Stress
As we go through our day-to-day lives, we naturally accumulate stress and tension, which manifests as exhaustion, lack of focus, resentments toward others, and sometimes even physical aches and pains. The meditations in this section are designed to help you mitigate this daily dose of stress by taking the time to completely release it. They can all be done in the morning, during the day as a quick reset, or at the end of the day, when you’re back home and transitioning into downtime.
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FULL OF LIGHT 5 TO 10 MINUTES
The concept of light is often associated with truth, wisdom, and insight. There are countless depictions of light emanating from spiritual figures across religions. Popular sayings like “shine a light on it” reflect the theme of light representing illumination or clarity. In this meditation, you will visualize yourself as a light source radiating light from the core of your abdomen, through your entire body, and out into the external world. After this meditation, you’ll be able to resume your day with renewed clarity and peace.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Gently close your eyes.
3.Inhale through your nose and exhale completely, letting out a big sigh through your mouth. Repeat 3 times, deepening the breath each time.
4.Relax your body and release all thoughts from your mind.
5.Return to a natural breathing pattern and bring your attention to the feeling of the breath in your belly. Pay attention to the gentle expansion when you inhale and the relaxation when you exhale. Begin to breathe more deeply, perhaps with a count of 5 on the inhale and a count of 10 on the exhale.
6.Stay with the breath, focusing on the sensation it produces in your belly.
7.In the center of that sensation, identify a feeling of warmth. As you focus on the warmth in your belly, imagine it is glowing faintly.
8.With each inhale, visualize the warmth growing in intensity and size, and with each exhale, visualize the glow becoming a little brighter and larger.
9.Repeat this pattern for the next 15 to 20 breaths, visualizing the warm light slowly filling your entire torso, your legs, your shoulders, your arms, and your head.
10.When your entire body is filled with the warm light, feel it move out through the skin of your chest, your back, your arms, hands, and feet until your entire body is warm and glowing inside and out.
11.Imagine that you are alone in a dark room and that the warm glow of your body casts a gentle light all around.
12.As thoughts arise, acknowledge them, and let them go.
13.Return to your breath, to the rhythmic count of 5 on the inhale and 10 on the exhale, and to the glowing warmth you have become.
14.When the meditation feels complete, slowly move your fingers, then your toes. Stretch your arms out wide to the sides, then up overhead. Rest your arms at your side. Take a deep slow inhale through your nose and release it all through your mouth.
15.Get up slowly. See if you can retain the feeling of warm, calm confidence in your core throughout your day.
TIP: This meditation can be easier if you’re warm, but it can also help warm you up if you’re cold.
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EYE OF THE STORM 10 TO 15 MINUTES
As a teenager I experienced a horrible headache that I’ve never forgotten. It would not go away no matter what I did. Finally, I gave up and got in bed. I tried to focus my attention on something else, but the pain was too acute. I tried to “will it” away, but that didn’t work either. In desperation, I decided to become curious. What was it inside my head that could cause so much pain? Why was it there? I decided to do the opposite of what I had been doing: I focused directly on the pain, seeking to pinpoint the exact location of its source and giving my complete awareness over to the sensation. As I got closer and closer to the pain, I realized that there was movement to it and—to my surprise—space within it. It was as if there was an eye of the storm inside the pain, where the sensation wasn’t as sharp. I noticed that by focusing on the center of the pain, breathing slowly, and giving my attention to calming my aggravated nerves, I could feel it diminishing. A little while later, the pain was gone. Yogis I have spoken with have shared similar experiences with me. I’ve found this technique helpful with various types of aches and pains throughout my life. If pain is a source of stress for you, give this meditation a try.
1.Lie on your back on a firm, comfortable surface, such as a yoga mat or carpet.
2.Take a slow, deep inhale through your nose. Release it all on the exhale with a sigh through your mouth. Repeat this 5 times, each time lengthening the inhale and the exhale.
3.Soften your gaze or gently close your eyes.
4.When we have pain in one area of our body, we often get tense in other parts of our body. Scan your body to notice any areas of stress or tension. Make an effort to completely relax your entire body.
5.Relax your face. Relax your jaw muscles. Relax your tongue.
6.Establish a rhythm with your breath, breathing in on a count of 5 or 6 and breathing out on a count of 10 or 12.Find a rhythm that works for you. This rhythm should be comfortable and relaxing and not make you feel like you’re gasping for air.
7.Now, identify the area of pain in your body. Find the specific place, the epicenter of the pain. Focus on that place while maintaining your breath and keeping your entire body still and relaxed.
8.As you zoom in on the sensation, pay attention to what you notice about this specific pain. Don’t label or describe it in your mind. Just get curious about it. What does it feel like?
9.As you continue to maintain a steady breathing rhythm, see if you can relax the area of your body that’s hurting. Focus on calming that small cluster of nerves. Perhaps you notice that there is a space within the pain where there is no sensation. If so, envision soothing the aggravated nerves from within. You’re comforting that area, giving it gentle attention. Stay with this focus for several minutes. Imagine that you’re releasing the pain with each exhale and bringing in calm relaxation with each inhale.
10.When you feel ready, bring your attention back to your whole body. Scan it from head to toe. Notice how completely relaxed you feel, how your perception of the pain has diminished. Wiggle your fingers and toes. Stretch your arms out wide and up overhead. Take a deep breath, open your eyes, and get up slowly.
NOTE: This meditation should not be done in lieu of proper medical attention and care. Any acute or chronic pain should be addressed with your doctor.
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SUPER THOUGHTS 10 TO 15 MINUTES
Not all thoughts are created equal. In this meditation, you will focus on a thought that is helpful and positive. Unlike meditations in which you focus intently on a specific phrase, in this meditation you will focus on an entire thought, holding awareness of all aspects and facets of that thought. As an example, I had a recent experience with my wife and young daughter. We were play
ing together in the living room. I was completely immersed in the moment, but for a split second I had a moment of profound awareness. In words, the thought was This is my life, but in my mind and body, it manifested as a complex sense of gratitude, pride, responsibility, and humility. Because of that experience, it is now a thought that I can re-create and enter into whenever I want. You may have a thought like that from recent memory, or you can create one based on your relationships, career, or experiences. It should be profound, positive, and real—wholly consistent with your understanding of yourself.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Inhale deeply and on the exhale, let out all of the air with a big sigh through your mouth. Repeat 3 times.
3.Gently close your eyes.
4.Scan your body and relax any spots that feel tense.
5.Breathing naturally, bring your awareness to the entirety of each inhale and exhale.
6.Allow any lingering thoughts to drift away.
7.Bring to mind the thought that you’ve selected for this practice. Place that thought in the center of your attention. Let it occupy your mind and allow space for all associated imagery and emotions that accompany it.
8.Now imagine the thought as an object. Perhaps it is the only object in a sunlit room. Try to move around it, looking at it from one side, then from the other. Look at it from above and from below.
9.Without judging or labeling anything, notice the shape of the thought, its color, and its texture.
10.Observe the complexity and scale of this thought.
11.As powerful and important as this thought is to you, remember that it is merely a thought, a creation of your mind.
12.Stay with this exercise for the next 10 to 15 minutes. When the meditation feels complete, let the thought dissolve, leaving you with a clear mind.