Make the most of “me time” with meditation

Can you afford to go on not really knowing how to meditate?

Considering the far reaching health benefits, the answer is “no!”

No longer is meditation only considered an ancient spiritual practice: its many physical benefits have been scientifically proven… in fact Harvard says it really works.

Meditation is believed to help promote better heart health, longevity, reduce stress and pain — and even undo disease-causing damage to your DNA.

But perhaps the simplest and most appreciated benefit of meditation is its power to quiet the mind…

With work and a hectic lifestyle, most of us get little “me time,” and that makes it hard to feel centered. That creates a disconnect between your mind, your body and your emotions.

To take advantage of the transformative powers of meditation, you only need a few quite minutes of your day and these basics that Dr. Luke Jih, director of the Golden Light Institute of Body Mind Advancement, will show you today. This simple meditation for centering mind, body and emotions works wonderfully well and, before you know it, it will be something you look forward to daily!

What to do

Begin seated comfortably on a chair or on the floor.

Raise both arms up from their respective sides, palms facing up, until the palms meet above your head.

Lower your palms until they are in front of your heart and close your eyes.

Invite in what spiritual forces you believe in to join you in your meditation.

Lower your hands so they are in front of your belly button, right palm on top of left palm, facing up.

Now inhale fully, feeling the energy come down through the top of your head. You might feel as if someone is rubbing the crown chakra at the top of your head.

When you feel the energy sensation at the crown chakra, visualize it moving down to the third eye. The third eye is the center of intellectual power and creativity.

Allow the energy to descend now from your third eye to your throat chakra. The throat chakra is the center of our social and inter-personal communication.

Continue by moving the energy down from the throat chakra to the heart chakra. This is the energy center for compassion and love.

Move the energy next from the heart chakra to the solar plexus. The solar plexus is the energy point just above your stomach and below the ribcage. It is our emotional center. Take a moment to focus on this area and release your stress energy from there.

Next, move the energy from the solar plexus all the way down to the perineum. This is the area between the anus and the sex organs. This chakra is related, then, to our sexual source.

From here you move the energy to the base of your spine. This area is related to our survival instinct.

Now move the energy from the base of your spine, down your two legs to the knees and down through the feet, connecting with mother earth.

Here you will feel the energy connection between your feet and the ground and breath in the earth energy. Think of yourself now as a tree whose roots connect the earth energy to the trunk or body.

Once you feel the connection with Mother Earth energy, you will bring it up your legs and to the base of your spine where it will ascend all the way up your spine to the top of your hear, the crown chakra.

Here we have connected the energy of the earth, the energy of your body and the energy of your spiritual sources together at the top of your head.

Now just remain silent and allow yourself to be with this energy as it quiets your mind and centers your mind, body and emotions.

After a few minutes of doing this meditation in the morning and evening you will feel more peaceful and centered in your life.

Dr. Mark Wiley

By Dr. Mark Wiley

Dr. Mark Wiley is an internationally renowned mind-body health practitioner, author, motivational speaker and teacher. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. Dr. Wiley has written 14 books and more than 500 articles. He serves on the Health Advisory Boards of several wellness centers and associations while focusing his attention on helping people achieve healthy and balanced lives through his work with Easy Health Options® and his company, Tambuli Media.