The state of your life is nothing more than a reflection of your state of mind.
~Dr. Wayne Dyer~
Find a comfortable place were you can take 10-15 minutes of quiet time for yourself, you might want to add a pillow to sit on or a blanket or jacket to keep you warm during the meditation.
Sit in a comfortable position, either cross-legged on the floor, or in a chair. Sitting up tall with the spine, straight relax the shoulders and feel the chest open.
Breathe slowly, smoothly,y and deeply into the belly and into the chest. As you close the eyes, relax the area around your mouth and lips. Feel tension drain from the face and neck with each breath.
Let go of any negative thoughts or distractions, focusing on listening to the breath move in and out of your body.
Once the mind feels quiet and thoughts are still, bring your hands to the chest center and feel your heart beating. Take 10 deep breaths at the heart center, each breath imagining one positive aspect of your life.
Release the hands and with the eyes still closed, and begin to rub the palms together, feeling a warm and energizing sensation. Keep rubbing the hands together for about 1 minute and then release them over your closed eyes, feeling warmth melting through the tension and stress in your face. Keep the hands over the eyes for 10 deep breaths.
Relax the hands down towards the knees in a place were they can rest comfortably, keeping the eyes closed and drop in deeper to the breath.
Stay with this sensation of warmth and relaxation and melt tension away with each exhale. Try to stay with this meditation for at least 10-12 minutes. Notice the effects of this practice on your emotions and responses to stress.
Breaking Muscle will have more meditation practices each week focusing on different topics. If you have a particular meditation topic you would like to see here post your suggestion to the comments section below.