meditation practice can be done anywhere and anytime
Meditation: Heart Warming
Time: 5 to 20 minutes.
When and Where: Anytime, although the end of the day is nice. Try to find a cozy place.
Position: Set your Zen Timer to 5 to 20 minutes. Sitting comfortably or lying down, eyes open or closed.
Intention: I am awake to love. I am ready to give and receive.
In this meditation you give yourself time to feel the emotional impact of all that is in your heart. Be leisurely, and linger in any of the meditation’s phases for as long as you like.
1. Begin by thinking of someone or something you love without reservation. Notice the sensations that arise in your heart and let yourself be with whatever is there — warmth, aching, joy, longing.
2. Bring both hands to your heart, feeling the warm contact of your palms against your chest. Imagine your heart being warmed by your love, melting any cold places, any part of you that is afraid, grieving, or lonely.
3. Make a humming sound, such as ahhh or ohhmm. Enjoy the way the sound vibrates in your chest for as long as you like. Then gradually let the sound fade away; you can return to it at any time.
4. Again notice the contact of your hands on your heart. Slowly open your arms outward, as you would to embrace someone. Take a few breaths and then slowly bring your hands back to your chest. Repeat this movement several times with great leisure. The simple motion of opening to give and drawing in to receive is a yoga of the heart, a way of expressing balance. End by bringing your hands back to your heart; pause, savoring the sensations and feelings.
Benefits of Meditation
– Promotes relaxation
– Enhances health
– Cultivates vitality
– Fosters clarity
– Increases focus
– Reduces stress
Use our unique “Zen Clock” which functions as a Yoga & Meditation Timer. It features a long-resonating acoustic chime that brings your meditation or yoga session to a gradual close, preserving the environment of stillness while also acting as an effective time signal. Our Yoga Timer & Clock can be programmed to chime at the end of the meditation or yoga session or periodically throughout the session as a kind of sonic yantra. The beauty and functionality of the Zen Clock/Timer makes it a meditation tool that can actually help you “make time” for meditation in your life. Bring yourself back to balance.
adapted from Body + Soul Magazine, June 2005 by Lorin Roche and Camille Maurine
Japanese Maple Leaves Dial Face, the Zen Alarm Clock and Timer
Now & Zen- Meditation Timer & Alarm Clock Store
1638 Pearl Street
Boulder, CO 80302
(800) 779-6383
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