meditation
Put it into practice.
Sit comfortably in a place where you won’t be disturbed. Take three to five quiet breaths. Gently close your eyes.
Imagine the horizon spanning through your chest with a radiant sun rising in your innermost center—your heart. As though being melted by the solar warmth, release tension in your shoulders and across your throat. Soften your forehead and rest your attention inward on the light deep within. Take
7 to 10 smooth, even breaths. Set your Zen Meditation Timer to repeat and chime every 10 seconds to help you time your breathing.
As you inhale, invite the glow from your heart to expand toward the inner surface of the body. With each exhale, let the light recede. Take another 7 to 10 peaceful breaths. Inhaling, invite the light to touch the parts of you that interact with the world—your eyes and ears, the voice center in your throat, the palms
of your hands, the soles of your feet. Exhaling, feel your light shine more clearly. As you continue to inhale and exhale, silently say: “I radiate friendliness for those who are happy, com-passion for those who are unhappy, equanimity toward all.” Continue until your attention wavers. Then, sit quietly for several minutes.
When you feel complete, place your palms together in front of your heart and bow your head. Release the backs of your hands to your thighs and lift your head. Gently open your eyes to return to the horizon of the world.
adapted from Yoga Journal by Kate Vogt
Zen timers for meditation and yoga
Now & Zen – The Zen Meditation Timer Shop
1638 Pearl Street
Boulder, CO 80302
(800) 779-6383
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