Meditation: How to Transform your Energy in Less than 3 Minutes
Because our lives tend to be so busy, people often feel they don’t have time to meditate. This “reading practice” that takes only a few minutes for those days when you feel crammed and need a “quick fix”.
2 Minute Refresher Meditation
Take a deep breath as you lengthen your spine. Uncross your legs, if they are crossed and place your feet on the ground. Raise the crown of your head so you are aligned between the sky and the earth. Relax the space between your eyebrows, your shoulders, your jaws.
Breathe in, then out
Imagine the bones of your spine are dangling down from the base of your head to your tailbone like a string of pearls. Relax your buttocks.
Breathe in, then out
Imagine the base of your spine, your sitz bones and the bottoms of your feet are connected to the earth, grounding you in your resources, power and confidence. Take a moment to appreciate the abundance of all you already have. Know more is available for you.
Breathe in, then out
Open your crown to guidance, Source, the part of you that is wise and brilliant beyond what you have yet tapped into.
Breathe in, then out
Now picture yourself as being free to be as big as you truly are.
Breathe in, then out
Let your arms rest on your legs with your hands turned up. Imagine your palms and the crown of your head are catching rays from the sun, moon, stars, and planets. Relax your solar plexus, chest and the space between your shoulder blades. Imagine energy, like sap, rising from the earth below your feet, giving tensile strength to your whole body.
Breathe in, then out
Open your heart to radiate love from your heart. Then allow yourself to receive loving energy from the world around you. Picture all the people, places, beings, things that stimulate love in your heart.
Breathe in, then out
Relax completely as you give and receive.
Breathe in, then out
Appreciate the exquisite tenacity of your Spirit, the magnitude of your Gifts.
Breathe In Appreciation, Breathe out Gratitude
Breathe in Trust, Breathe out Peace
Breathe in Love, Breathe out Love
With every breath, you are creating an infinite, balanced, energetic loop of reciprocity with the world around you, as you…
Breathe in, then out
Vicki Dello Joio, founder of The Way of Joy: A Spiritual Fitness Program, is a teacher, speaker and performing artist. Integrating over 40 years of Chi Kung practice with other martial arts as well as her work in Yoga, Feldenkreis, physical fitness and theater, Vicki has developed a dynamic set of tools to increase awareness, transform obstacles into opportunities and enhance creative potential. Book: The Way of Joy: An Evolutionary Process to Awaken Inspiration, Focus Intention and Manifest Fulfillment, CD: Short Meditations for a Busy Life.