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Teens 1. Sitting
Meditation for Teens |
1. Sitting Meditation
for Teens
Article by Susan Helene Kramer – Shuchi
Throughout life we relate with people in the format of the roles we are playing, and the roles we see them in. We dance in and out
of relationships, but on the inside we remain our essential 'Grand Self,' able
to give and receive love.
While playing our roles we come to understand each other by feeling how similar
we are underneath. Our role-playing lets us see many perspectives and points of
view.
Underlying all is the thread of our commonality, interlocking us as the
stitches in a sweater: one long thread with many loops; the fabric of humanity.
In our changing roles we are the unchanging ones, able to radiate caring love
in any situation, and able to feel others' love for us from our underlying
constant of lovingness.
We ask ourselves who we are. At any moment, in whatever role, we each can say,
"I am the one who always has love to share."
Roles change. Love is constant.
To begin
Time: 2 – 10 minutes or more.
If indoors, sit in a quiet place with legs folded in on a carpet, folded
blanket, or pillow on the floor with back held straight. Clasp your hands in
your lap or place them palms up or palms down on your
thighs. Or, if you wish, sit on a straight back chair, clasp your hands
in your lap or place them palms up or palms down on your thighs. Firmly plant
the soles of your feet on the floor for support. Close your eyes.
Alternately, if you are outdoors in a garden, park, woods, or at the beach, for
example, choose a place to sit where you will be safe but undisturbed. Pick a
dry place to sit up straight, and begin your meditation.
Breathe easily and evenly, in and out. Silently count each in breath as one
count, and each out breath as one count, till 50 counts, or another even
number.
For example: breathe in count 1; breathe out count 2; breathe in count 3 and
continue this pattern. After the 50 counts when you are
feeling calm begin thinking caring thoughts about at least one other person or
even a pet. Notice that you will start feeling joy and harmony in
yourself by holding caring and loving thoughts for another. Hold onto these
thoughts after meditation time.
Sit quietly and reflect with appreciation on the good that you have in your
life. Resolve to go forward with a positive attitude.
To finish your meditation, take a final deep breath in, slowly let it out, open
your eyes, stand up and stretch, refreshed.
Thinking caring, loving thoughts opens up a flow of energy. Self-centered
thoughts are like a logjam in a river. Clearing the way releases a great gush
of energy that flows freely, energizing us.
At any moment, in whatever role we play
Son, daughter, sister, brother, friend
We each can say
"I always have love to share."
2. Problem Solving with a Relaxation Meditation for Teens
Article by Susan Helene Kramer – Shuchi
Prayer, meditation, and study of virtues are useful in finding peace and
abiding love within. These spiritual practices are a foundation for becoming
caring teens and adults.
We learn from a very young age about our innate spirituality underlying all
religious practices from the examples around us: family, friends, in community
gatherings, in worship services.
Giving thanks in prayer and meditation becomes a lifelong habit when begun
early. Giving thanks can be in the form of prayers from religion, uplifting
verses, or spontaneously formed in the moment.
Prayer and meditation are ways to generate feelings of appreciation.
When we feel appreciative we are feeling happy and peaceful in that moment. In
times of stress, taking time to remember one thing we do have, with
appreciation, helps us see the light at the end of the tunnel.
Daily life has moments of ups and downs; the downs more easily transformed from
lemons to lemonade with the sweetness of an appreciation or uplifting verse or
thankful thought.
Relaxation meditation
Take time for a restful timeout in meditation whenever you need it. When
you are swamped with homework, or when you've had an argument, take time to find
the place of rest within yourself, as you deeply relax your body.
To begin, lie on your back on your bed or on a carpet, or in warm sand at the
beach, or a lush meadow. Let your body go as limp as a wet spaghetti noodle,
while you try some even breathing:
Breathe in count 1; breathe out count 2; breathe in count 1; breathe out count
2; and continue on with the even breaths while resting and being very still.
The breath is a tie between the body and mind. When feeling stressed a few
rounds of even breathing can calm both your body and mind.
Meditation, with a relaxed body and beautiful thoughts is a natural way to make
space for problem solving and moving in the right direction. So, while you are
lying there still and relaxed think of at least one good deed you can do for
your family or friends. Just the thought of being kind is enough to lift you
into a positive mood.
Make time for meditation while growing up, it is a habit you can practice your
whole life to restore calm, peace and joy.
At the end of your meditation take a deep breath in and slowly release it,
stretch out and go on with your day. If some problem solving ideas have come to
you during meditation, record them in a notebook or journal to refer back to
occasionally.
Keep in mind that you have tools to help restore peace of mind, harmony and
balance in your life. Those tools include meditation, even breathing, adopting
a positive attitude, resolving issues so everyone benefits, being appreciative
for what you have and for family and friends.
Issues resolved
From calm body and mind
Being in harmony
Just in time.
3. Using
a Journal for Reflection for Teens
Article by Susan Helene Kramer – Shuchi
Need help figuring out a pressing situation or relationship issue?
Writing the situation down in a blank or lined journal lends itself to
reflection on the problem.
When you are away from home it is handy to keep a notebook in your backpack or
purse to jot down those problems to reflect on later in meditation. That way
you can go on with your set daily schedule, and know that later you can tackle
issues at hand.
If you write out the questions or problems on the left-hand page, you can note
answers that come to you on the opposite right-hand page. By repeatedly using a
journal this way you develop a habit of looking within your
self for answers, developing insight.
Being able to pull from insight is so important going through life. It means
you do not have to go through the same or similar situations over and over
again to learn a lesson. Insight is the shortcut to getting the best answer
fast and putting it into action or moving on.
Your journal is like a friend, there with the answers to previous situations.
After awhile and perhaps filling more than one
journal, you see a pattern that leads in the right direction for solving
problems. And that would be the solution that is win-win. Everyone benefits and
no one loses.
There are time-honored methods to help see what the right answer is in a
certain situation. Those are meditation and reflection on the problem or
situation, and replacing a negative with a positive attitude.
If we consider that like leads to like, or that a certain kind of actions leads
to a predictable reaction, we can choose to go forward with the best motives to
receive the best results.
When trying to resolve issues from your journal take a few minutes to first
quietly sit still and meditate. Let insight arise in your mind and when a
positive idea comes write it down. Go into your meditation with a positive
attitude so you are most likely to receive a good and useful answer.
It is the process toward the goal that gives fulfillment and happiness. When we
have problems to resolve along the road of life journal writing is one way to
get to the core of the issue, bringing us back on track, or pointing out a new
path of action.
Happiness in the moment is the overall goal. When we achieve outer goals a new
one will pop into mind, so if we can stay in harmony during each step toward
our goals we maintain our state of happiness.
To recap: Use a journal to jot down problems and after reflecting write out
resolutions that come to mind. In this way we learn how meditation and
reflection can help us develop insight. Keep in mind that a positive attitude
yields a positive result. And that a win-win solutions
leaves everyone happy. The real goal of life is being happy moment to moment
while we work toward outer goals, and happiness is the byproduct of leading a
positive and harmonious life.
Ideas in writing
Exploring within
Raise thoughts to solve problems
Solutions begin
4. Instant Meditation
to Do Anywhere for Teens
Article by Susan Helene Kramer – Shuchi
Have you ever suddenly felt stressed? Has a teacher's question put you on the
spot? Have you looked at test questions and drawn a blank?
Here is a very short meditation to help out in those stressful moments, so you
can feel relaxed and calm again.
Do some regular breathing like this: Breathe in counts
1, 2; breathe out counts 3, 4; breathe in counts 1, 2; breathe out counts 3, 4;
and continue on in this even breathing pattern.
Just a few moments of even breathing gives you a chance to relax and get back
in control of the situation again. It is an "instant meditation,"
recovering your peace and balance immediately.
Especially with a test, taking half a minute or more just to concentrate on
breathing evenly stops those racing thoughts of "Oh no, I've forgotten
everything!"
Taking this short time out for counted breathing calms both your body and mind.
It is a short but sweet way to gain control on a moment's notice.
Breath is a tie between body and mind that helps each aspect come back into the
harmony of working together successfully.
In the same way you can control the stressed out mind by doing even regular
breathing, you can calm your body when stressed. For example, if you have been
running and need to rest you can gradually slow your pace and aim toward the
even breathing technique.
When you don't have time for a longer sitting or walking meditation during the
day, you can still use this brief "meditation on the breath" to get
going on a positive track again. Another benefit is that no one will know you
are doing the even breathing to regain control, because breathing is an
invisible activity.
If you are restless at bedtime the "instant meditation" can calm you
and relax your body. Lie on your back in your sleeping position and begin the
even and rhythmic breathing at the rate you regularly breathe. Harmony will
soon reign at your sleeping time.
In summary, use the "instant meditation" of even breathing in and out
at your regular pace to calm your mind and body at a moment's notice. By regaining
peace and harmony you're better set to solve problems or do what is necessary
in the moment.
Instant meditation
Breathing made even
Results once again
In calm, collected living.
5. Moving Meditations
for Teens
Article by Susan Helene Kramer – Shuchi
Moving meditations, such as walking, running, swimming, biking or any
repetitive rhythmic movement can become a regular personal practice anywhere.
Getting outside and moving in the fresh air is revitalizing; energizing.
Also, the change of scene provides a distraction; time away from a sticky
situation or problem. Sometimes a short breathing space is all that is needed
to gain another perspective.
Preparation: Begin by breathing in and out in an even and equally spaced
pattern. Listen to your breaths if it is quiet, but most importantly, breathe
in and out evenly.
Example: Breathe in 1 count; breathe out 1 count; breathe in 1 count and
continue this pattern without actually saying the numbers. Just keep up the
rhythm.
Now, begin walking, hop on your bike, or do another rhythmic exercise for at
least 5 minutes. While exercising, enjoy the scenery and relax your mind from
what you have been doing or thinking.
When you are ready to stop, take time to stretch and take a deep breath in and
slowly release it.
If you are biking or running you may find you can pedal both right and left
foot on each count, or take 2 running steps on each count.
Moving and breathing rhythmically is energizing. It brings body, mind and
emotions into a greater feeling of balance, which can be felt as harmony with
people, surroundings, and activities in life.
Walking is perhaps the most convenient moving meditation. Swing your arms back
and forth in opposition. When you step forward with your right foot, swing your
left arm forward, and when you step forward with your left foot, swing your
right arm forward. If you watch runners, you'll see them using their arms and
legs this way.
If you are feeling angry, upset or anxious and can't go outside for a walk,
begin breathing in and out evenly, while walking around the room, along the
halls at school or another indoor space.
Moving meditations
Back to balance bringing
By rhythmically paced
Activities and breathing.
6. Guided Walking
Meditation for Teens
Article by Susan Helene Kramer – Shuchi
When there is a chance for a 10 minute walk, here is a
meditation for problem solving I find useful. Even circling a
large parking lot when no chance to go into the country is an opportunity to
delve deeper for answers.
Setting out on a familiar pathway, let your arms swing at your sides in
opposition to legs: when the left foot steps forward, the right arm swings
forward, and when the right foot steps forward the left arm swings forward.
By walking a familiar path, there is more opportunity for concentrating
attention while traveling the upcoming guided inner journey.
Begin by mentally counting the in-breath as 1, 2, and the out-breath as 3, 4.
When the pattern of breathing is established, let go of counting. Keep up the
rhythmic breathing pattern throughout the meditation. You may be able to take
more than one step per count and that is okay.
What is most important is the regular rhythm you establish so you do not need
to think about actually saying the counts while walking. As the body warms,
regular breathing settles into its automatic pattern; thoughts begin to clear.
Now begin your walking meditation using the following guidance:
Guided walking meditation
On the imaginary pathway of mind, just up ahead is a long strand of beach; a
sunrise bursting upon the horizon.
Walk along toward the sunrise in your mind, feeling a rise in energy and
spirits in the growing warmth of sun. Let sunlight dispel any gloomy thoughts
by replacing them with caring thoughts for another.
If a problem comes to mind, form it into a question that asks for action.
Example: A school friend or co-worker is getting on your nerves. Form the
question "How can I get along with ... better?"
Moving on, absorb the warmth of sunlight while noticing possibilities coming to
mind for solving the problem. Next, make the mental decision to go with the
solution that brings a positive result for all.
Because of making the decision to act in a positive way, enjoy the feelings of
increased energy in your body, emotions and mental alertness, along with the
satisfaction that comes with discovering how to solve a problem as a win-win
solution.
As time for the walk comes to an end, mentally sit on a convenient boulder and
view the sun-lit horizon; know that by making inward journeys as this, problems
can be sorted out, leading to solutions for the common good.
Finally, coming back in mind to the familiar pathway you are actually walking
on, and take a deep breath; refreshed, energized for constructive action.
Walking along refreshed in mind
Solutions arise
Feeling fine.
7. Guided Meditation
on Compassion for Teens
Article by Susan Helene Kramer – Shuchi
Learning how to be compassionate is a great asset in
life because you'll feel connected and a part of many peoples' lives while
helping out.
Being compassionate is a combination of seeing someone in need and helping make
it better.
Some examples: someone gets a physical injury, or is sad and crying and needs
comforting, or a person needs some protection if being bullied.
We all need comforting during hard times so we know how it feels to be
comforted and give comfort.
Guided meditation about being compassionate
Begin by sitting up straight in your meditation place. If you like, keep
a journal and pen at your side, so that after your meditation you can write
about any thoughts that come to you about being compassionate.
Now, do a minute of even and regular breathing like this: breathe in 1 count
and breathe out 1 count, and repeat this even pattern while sitting still and
thinking. You don't need to say the numbers, just keep
up the even rhythm of breathing.
If you are sitting on a cushion on the floor, fold your legs in and clasp your
hands in your lap. If you are sitting in a chair, plant the soles of your feet
on the floor and place your hands in your lap, or place them face down or face
up on your thighs.
Close your eyes and imagine yourself walking to school along the sidewalk. Just
ahead you see a girl from your school named Shelley trip on a rock and fall
down.
You run up to her to see if she needs any help. You notice she scraped her knee
and it is bleeding a little.
You take a tissue out of your pocket and offer it to Shelley, so she can hold
it on her scrape for a minute to stop any bleeding. You also sit down with her
and after a little rest you offer to walk the rest of the way to school with
her, and carry her backpack, too.
When you get to school you walk Shelley to the school nurse's office so her
scrape can be cleaned. And then you go to your classroom.
Finish your meditation with a deep breath in and slowly release it. Then stand
up and stretch.
Now take some moments to think how you can be compassionate with someone you
know who may need some help and write about a plan of action in your journal.
Later after you have helped out check back in with your journal and note how
the situation turned out.
The benefit to you being compassionate is that you will feel good being useful
for a much longer time than while you are helping out.
Compassion freely given
Results in happiness in living
8. Guided Meditation
on Kindness for Teens
Article by Susan Helene Kramer – Shuchi
Being kind is being nice and it makes the person that you are being nice to
feel good, and it makes you feel good, too.
Being kind is a passport to making friends, also. When we see someone that is
having a problem and then step in to help, everyone benefits; both the one
being helped and the one helping out.
Guided meditation on kindness
Start by sitting up straight in your meditation place, and begin doing even and
natural breathing like this: breathe in 1 count, and breathe out 1 count, and
repeat this even pattern while sitting still and thinking. You don't need to
say the numbers during the meditation. Just keep up the even rhythm of
breathing.
If you are sitting on a cushion on the floor, bend in your legs and place your
folded hands in your lap. If you are sitting in a chair, place the soles of
your feet on the floor, and place your clasped hands in your lap. If you like,
keep a journal and pen at your side to write about thoughts that come to you
about being kind.
Breathing evenly in and out calms the mind and body and is a good preparation
for any meditation. And keeping up the even pattern during the meditation gives
you a clearer mind and relaxed body so you can turn all your attention to the
topic of the meditation.
Now, imagine that you are walking along the street on the sidewalk and you see
a woman senior citizen who seems to have too many bags of groceries. She looks
like they are too heavy for her.
You run up to her and politely volunteer to carry some of her bags home. She is
grateful and you spend a few minutes going out of your way walking home with
her. Now, notice that you feel like you have more energy than even before you
saw the woman needing help. This is what being kind does, it helps out another
and gives you more energy, too.
To finish your meditation, take a deep breath in and slowly release it, then
open your eyes and stretch out. Write down any new thoughts that have come to
you from thinking about being kind.
Take this thought with you: If more people in our world would take the time to
be kind to each other, we would realize we really do live in a big worldwide
human family.
Being kind personally
Leads to worldwide peace and harmony.
9. Understanding
Harmony and the Soul for Teens
Article by Susan Helene Kramer – Shuchi
Yoga is harmony with the higher virtues. Harmony is beautiful, and when we live
a right life we most fully live in harmony.
We see physical beauty as all parts gracefully aligned, eliciting feelings of
peacefulness and ease. We are aware of inner beauty when a person manifests
lovingness and harmlessness, their actions blending into the creation as one of
the parts and part of the One.
People of inner beauty bring out the best in us because we feel easy in their
company. We recognize beauty because we start feeling good ourselves. The
beauty of nature and people living in tune with natural harmony allows us to
sink into our own space of thinking and acting beautifully. It's catching.
More beauty comes into our life by creating an uplifting physical, mental,
emotional and spiritual environment. For example: keeping surroundings clean
and orderly; eating a balanced diet; bathing and exercising regularly;
spending time in meditation.
Through meditation and self-analysis we discover the soul's existence; that
self-sustained part of us that is watching the whole process of living from its
joyful state. By keeping clean, clear, and in harmony we become aware of
ourselves, no matter what our roles in life, as beautiful vibrant beings.
The silver thread that weaves its way through life's journey is our own
outlook, realization of being the peace, being the love. What we seek out in
the world is what we already are in the home of our soul. We are the joy, the
peace, the love. They are part of the makeup of us just as surely as we could
ever imagine. But we have been imagining they are outside in the world, instead
of realizing they are in the home of our heart.
If feeling uneasy about the possible outcome of an action, than work out an
alternate plan. We have our intelligence, and we need to use it in planning how
to best resolve the situations we are faced with in life. When uncertain about
the right course of action, we can first calm the mind by doing some even
breathing. When body and mind are calm the right course of action comes to
mind.
The best resolve is always there, but our self-serving thoughts keep us from
seeing clearly to the underlying issues of the problem. The best answer is
concealed from us by our own inner turbulence. By meditating every day
we can get a consistently clear view of the probable outcome of an action.
The great experiment, the ultimate goal of our existence is to find that the
qualities that we seek to make us happy are actually an integral part of our
existence. And, the way to find these qualities within ourselves is through
practice: practice in being kind and caring, practicing meditation, practicing
holding positive and unselfish attitudes. After practicing we will once again
realign with the peace and joy within.
Having discovered, uncovered, activated
Our inner place of peace and joy
We can really enjoy our worldwide family
Most warmly, most fully.
10. Loving Is What
Counts for Teens
Article by Susan Helene Kramer – Shuchi
Loving union with the Divine is yoga. Loving is what satisfies us. It is the
energy that we feel as harmony from single atom to worlds of atoms. All nature
links in intelligent harmonious relationships of giving and sharing. Through
their knowing cooperation the parts align in completed forms with lovingness as
their glue.
Each part serves its purpose and respects the functioning of other parts: each
atom surrendering its aspect of singleness into union of completeness by
joining with other atoms forming molecules.
Love is unity. Love extends awareness into action to preserve harmony.
As humans, love in the format of caring keeps relationships nurtured and
expanding. Loving is what counts. Lovingness pulls the loose ends of discord back
into the Self of harmony. By relaxing our self-centeredness we lovingly seep
into others' lives.
Imbuing each action and interaction with lovingness is the ultimate in
creativity. Harmoniously blending with and uplifting by our positive words and
actions allows us and others to feel good. Our bodies feel warm and our minds
content.
Creatively loving aligns us with the Creator's efforts to promote harmony in
the consciousness of people. Every time we take the opportunity to find a way
to create harmony in a circumstance or interaction we reinforce lovingness in
ourselves and others.
Nothing feels better to us in body or mind than the experience of love. We feel
love by loving. We create the way that makes every act the reality of love by
harmonizing all the aspects of the situation.
Love is our Self, transcending time, place, space. Love is our connection
within immortality. By our increasing lovingness and caring in daily living we
come to greater awareness of our underlying Self.
Proficiency in lovingness grows and develops by practice till it flows through
our actions at all times, gracefully uplifting any situation to its highest
capacity.
What is love? Love is us manifesting through our purified mind in caring
thoughts and actions. The more often we are loving the
more often we are being our Self. Acting for our own and others' highest good
is the best way to show that we care about ourselves and others.
It is from the feeling that we are interrelated, intermeshed within creation, that we naturally act for the highest good.
Eventually, we feel so comfortable interacting with others that we realize that
no one is really a stranger. Rather, all are aspects of our universal Self.
Seeing that everything is an aspect of ourselves, our thoughts, and their
subsequent actions, we naturally begin to care about the good of all, and
stretch ourselves far and wide embracing creation in our lovingness.
Brothers and sisters, daughters and sons
Be warmed in heart and stilled in mind
An easeful body keeps us fine.
With caring-ness share.
Joyfully feel love emanate
From everyone and everywhere.
11. Affirmations and
Prayers for Teens
Article by Susan Helene Kramer – Shuchi
A collection of brief meditative thoughts for teens, beginning with affirmations:
– Staying calm and cool is my 'golden
rule'.
– When angry or stressed, I take even
breaths.
– I take the time, to 'calmly' express
my mind.
– When kids call other kids 'names', I
won't join in that game.
– I want to become all I can be, so
doing drugs is not for me.
– I try my best, to be my best.
– Personal peace is my game, world
peace is my aim.
And now some instant prayers:
Doing what's right
Lord, give me strength
To do what's right
Even when the situation's tight.
Being caring
Lord, when I see a friend in need
May I take time out
For a kind act and deed.
When taking a test
Lord, when taking a test
And getting stressed
May I stay calm, to do my best.
Having values
Lord, when others think I'm being square
May I remember, that my same values
They do not share!
Article by Susan Helene Kramer; photo credit Stan Schaap;
Heemskerk at the North Sea, The Netherlands
12. Meditation on
Giving Teens Guidance
Article by Susan Helene Kramer – Shuchi
As adults we serve as children's guides for society's future benefit.
We were each a child who grew and became more visible in the world. If we
respect children as individuals who have their own thoughts, emotions, and
dreams, they will feel good about themselves and in turn respect us. This back
and forth respect and communication bridges the generation gap.
Meditation for Reflection
Choose a quiet place to sit and begin even and regular breathing such as 2
counts to breathe in and 2 counts to breathe out. Keep up this even rhythm
throughout your meditation without actually doing the counting.
Reflection meditation is valuable for your teens to learn too - aiding them to
calmly work out sticky situations.
Thoughts for this meditation: For adults, teens are our inspirations to
act as best we can. Growth is from both sides. The 'adult' is the example and
the 'teen' inspires the adult to be their best.
Besides academics, teens need to learn practical living skills and spiritual
practices, providing a foundation to live in society as useful adults.
Teenagers walk across a bridge spanning the river of uncertainty, from the
security of childhood on one side, to the other side of sole responsibility. It
is a swinging bridge, with teenagers swaying at the beginning, in the middle,
and at the end, sometimes hanging on precariously along the way, till finally
stepping onto the firm ground of independence.
Adults that are around, need to extend a helping hand if teenagers are about to
fall, otherwise we should just observe and allow them to master their walk.
The basis for their behavior as teenagers was set before they turned thirteen
years old. In the teenage years the fledglings are testing their wings. Adults
can guide but not act for teenagers, otherwise they
won't reach the end of their bridge to independence, or will be slowed down
past the age of twenty.
Parents and teachers should set guidelines for teenage behavior at home and at
school, with repercussions made known beforehand.
Teens are individuals
Soon to be adults
Part of our world wide family.
Let's guide their journey
By being the best we can be.
To end your meditation, take a deep breath and slowly release it. After reflection write out any new insights in your journal for
contemplation at a later time and for future review.
Article and photo credit of Santa Ynez Valley, Santa
Barbara California by Susan Helene Kramer
13. Spiritual Living
and Meditation for Teens
Article by Susan Helene Kramer – Shuchi
Prayer, meditation, and study of virtues are useful in finding peace and
abiding love within. These spiritual practices are a foundation for becoming
caring teens and adults.
Teens learn from a very young age about their innate spirituality underlying
all religious practices from the examples around them: family, friends, in
community gatherings, in worship services.
Giving thanks in prayer and meditation becomes a lifelong habit when begun
early. Giving thanks can be in the form of prayers from religion, uplifting
verses, or spontaneously formed in the moment.
Prayer and meditation are ways to generate feelings of appreciation.
When we feel appreciative we are feeling happy and peaceful in that moment. In
times of stress, taking time to remember one thing we do have, with
appreciation, helps us see the light at the end of the tunnel.
Daily life has moments of ups and downs; the downs more easily transformed from
lemons to lemonade with the sweetness of an appreciation or uplifting verse or
thankful thought.
Relaxation Meditation
Take time for a restful timeout in meditation whenever you need it. When
you are swamped with homework, or when you've had an argument, take time to
find the place of rest within yourself, as you deeply relax your body.
To begin, lie on your back on your bed or carpet, or in warm sand at the beach,
or a lush meadow. Let your body go as limp as a wet spaghetti noodle, while you
try some even breathing:
Breathe in count 1; breathe out count 2; breathe in count 1; breathe out count
2; and continue on with the even breaths while resting and being very still.
Meditation, with a relaxed body and beautiful thoughts is a natural way to make
space for problem solving and moving in the right direction. So, while you are
lying there still and relaxed think of at least one good deed you can do for
your family or friends. Just the thought of being kind is enough to lift you
into a positive mood.
Make time for meditation while growing up, it is a habit you can practice your
whole life to restore calm, peace and joy.
At the end of your meditation take a deep breath in and slowly release it,
stretch out and go on with your day. If some problem solving ideas have come to
you during the meditation, record them in a notebook or journal to refer back
to occasionally.
Article and photo by Susan Helene Kramer, The Netherlands
All
content on this site is copyright Susan Helene Kramer
and may not be used in any manner without express written permission.
Email: susan@susankramer.com
Ebook or paperback: Meditation
Lessons for Teens and Adults
A meditation and yoga practitioner since 1976, Susan, Shuchi, writes on practical spirituality, family and social
issues, and dance. Her instructional books are listed at her web site – http://www.susankramer.com/books.html
page
created October 3, 2009; updated May 5, 2011