The following technique, adapted from Momentary Meditations (DVD-Amazon.com), is a "portable stress-breaker. " You can easily take it with you wherever you go. By using it whenever you feel out of balance, you will find that you are calmer, clearer and more able to cope with what life has to offer. This is perfect to use if you re flying through turbulence, you receive a disturbing phone call, your business meeting falls apart or your mind gets stuck in a worry loop.
Take a few deep slow breaths . . .
and imagine pushing a pause button deep within your chest.
Begin to focus at the heart center.
Envision it as a bright golden sun. (20-30 seconds)
Now think of a positive quality or experiences that you have had:
You may feel appreciation for someone special in your life.
...or envision a beautiful scene in nature, your favorite place or the locale you want to explore on your next vacation
...or imagine a baby's laughter or the joy of licking an ice cream cone on a hot day.
Let yourself really be in the experience.
Give yourself permission to smile. (60 seconds).
Now, take 3 deep breathes and come back to normal waking consciousness and open your eyes.
Source: Give Yourself a Meditation Break, Barbara Biziou
