" The heart is like a garden. It can grow compassion or fear, resentment or love. What seeds will you plant there? "
~Jack Kornfield~

 

Sowing Seeds Meditation

 

To begin, find a comfortable posture for meditation. 

 
It may be helpful to set a timer for 10-20 minutes for this practice.  
 
Place your hands on your knees with your palms facing up. 
 
Take a few minutes to scan your body for any areas of tension or tightness. Pay special attention to any tightness in your neck, mouth, and jaw area.
 
Begin to feel your body and mind relax as you deepen your breath.   
 
Now begin to ask yourself what seeds you might be planting and sowing. Are these positive seeds that will grow from intentions you might have for your work, family life, and health? Are you aware of negative seeds that you might have planted?  
 
Allow the mind to stay with these thoughts letting the breath come and go with ease. 
 
With each breath feel sense of serenity wave through the body. 
 
Stay here with this meditation for 15-20 minutes. 
 
Take 5 minutes to journal your thoughts. This will be helpful for practice next Sunday, which will focus planting new seeds with intention.
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