Weekend Meditation

Are you starting to thaw out?  It's been a cold, blustery 10 days or so here in Atlanta and I'm ready for winter to be over.  I told someone recently that I'm a hot-house flower and not inclined to cold weather at all.  I know you folks in the -50 region think we're wimps, but I don't care.  Remember, you don't see many people move north to retire.  The south is supposed to be warm and humid - just how I like it.  But we have a little more winter still to get through.  Might as well make good use of the time indoors.  A simple meditation can do wonders. 

For me that means breathing deeply.  Did you know research has shown that when you practice deep breathing you can actually reduce your heart rate, blood pressure and stress level?  Your body responds beautiful to being filled with oxygen and your muscles relax.  Give it a try.

May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. ~Romans 15:13

Sit in a comfortable position in a quiet place.  I like to sit cross legged on the floor, but you might want to sit in a comfortable chair.  Just be sure your sitting upright with good posture.

Close your eyes.

Take a deep breath.  Allow the oxygen to fill your lungs completely.  Imagine it going all the way down to the bottom of your lungs, deep in your abdomen.  Hold it for a couple of seconds.

Breathe out slowly.

Breathe in again.  Continue to breathe like this, slowly, deeply.  Make your in and out breaths the same length.

With your eyes closed, imagine a happy place.  Here are my happy places - on a hammock on a screened porch over a babbling brook in the mountains; lying on the sand in the sun with the surf coming in and out; sunning myself on a quilt in a grassy field.  I love the outdoors and generally find that to be my happy place, but you should think about being wherever your happy place is.

Think a happy thought.  I like to think about love and light.  I like to think about Jesus and His Word. Feel gratitude for my life and His blessings.

I will meditate on your precepts and fix my eyes on your ways.~Psalm 119:15

Imagine the breathe that you are breathing in is filling your body - going in through your nose and flowing down through your fingertips and toes.  Start at the top of your head and consciously relax.  Relax your scalp, your forehead, eyes, cheeks, jaw and neck.  Relax your shoulders, your arms, your hands.  Relax your back from top to bottom.  Relax your hips, your upper, then lower legs.  Relax your feet - they carry you all day; they need relaxing.

This should take you about 5 minutes.  Go slow.  Take your time.  Don't rush.  It's just a few minutes out of your day, but it will do wonders.

Allow your breath to become natural again.  Less focused.  Open your eyes.  Smile.  Give yourself a hug and show yourself some love. 

May my meditation be pleasing to him, for I rejoice in the Lord. ~Psalm 104:34

You can do this short meditation anytime.  When you notice your shoulders up under your ears or feel the tension in your back, stop and breathe.