How To Meditate
 Relax and Renew: 20 Minute Meditation

Here's a practical framework for a 20 minute meditation:

5 minutes: Relaxation.

Begin by doing progressive relaxation exercises to relax all the major muscle groups. Starting at the feet, then calves, then knees, concentrate on relaxing each major body part as you work your way up the body. Focus your attention solidly within the body. Don't rush this. Give yourself the time to relax deeply and completely. If you are highly stressed and not used to meditation or relaxation exercises, this might take you more than 5 minutes. Don't short change yourself here. Give yourself the time and permission to genuinely ~relax~.

5 minutes: Breathing.

Once you've relaxed your body, focus your attention on your breath. You're not aiming for anything here... just practice observing your breath gently moving in and out of your lungs. Imagine breathing in light, and become flooded with the sensations that pure steady breathing brings you. Don't struggle with this, there are no goals, no rushing thoughts, just breathing in and out. This is harder than it sounds for most people. If your thoughts stray, bring them gently back to paying attention to the breath. Just as simple as breathing in and out. ~Breathe~.

5 minutes: Sanctuary.

Now go to a place that you love and feel at perfect peace. It could be a real place you know, or a place purely of your imagination. Go there and relax completely. Observe every detail you can. Focus gently on the sights, sounds, smells, sensations, and emotions that you feel around you. Make this place feel as real to you as you can. If you have a question or problem in your outer life that is troubling you, this is a good time to pose your question. Listen gently and patiently. This is your place of answers. You may meet a guide here, or may find information welling up within you like a spring. Otherwise, simply rest and recharge your spirit here. Feel your spirit relax, becoming completely renewed and energized. ~Go Within~.

5 minutes: Return.

Gently bring your thoughts back to your breathing. Feel your connection to Earth. With each breath, allow Earth Energy to flow upward into your body, flooding you with strength and healing energy. Channel this energy strongly, until you feel it rushing up through your body, and out the top of your head. Then focus on the top of your head, and feel your crown chakra soften and unfold like a flower, receiving the steady stream of light streaming down from above. Allow this Divine Radiance to pour down from above, filling you until your body glows from within. Observe the energy swirling and meeting in the center of your being, in your solar plexus. Feel these two streams of energy merge with your spirit and become one. In this center nexus of energy, there is a center of stillness. Reach for it, and rest in that place for a moment. In that place, give yourself some positive affirmations ! and remind yourself of your positive goals. Return awareness to your breathing, becoming aware of the breath gently nourishing you. Focus your attention back to the body, noting the relaxation. ~Return~.

Wiggle your fingers and toes, then slowly stretch the arms and legs. Yawn hugely, and give a luxurious cat stretch. You should be feeling great: relaxed, refreshed, and energized.

Obviously this is only one suggestion with a millions ways to do it differently. However, this is a format that I've used for years, and I've always benefitted from it. Modify it to suit your preferences. Enjoy!

~Flame RavenHawk
   August 30, 2002