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Susan Helene Kramer
Text,
Illustration, Photos copyright 2000-2019 Susan
Kramer
Santa Barbara, California USA
Amsterdam, The Netherlands
published by Creations in Consciousness
susan@susankramer.com
translations of related work
Books or EBooks
Yoga for All Kids,
Meditation
for All Kids, Meditation and
Spirituality for Teens
Contents |
Guided Meditations
1. First Guided
Lying Down Meditation
2. Second Guided Lying Down Meditation
3. Guided Sitting Meditation
4. Guided Walking Meditation
Meditation for Problem Solving
Links
But, instead of rushing out the front door,
let's go on an adventure within, to a beautiful place inside, in our thoughts ...
Lying on the bed, floor, carpet, or the lawn
or beach in warm weather, stretch out on your back, arms and legs resting
easily. Close your eyes, let your body go limp
as a rag doll, while counting to 10 in your mind.
Lying so still and relaxed, keeping your eyes
closed, walk through the inner doorway in your mind onto the beach, on a warm
sunny day.
In your mind, just feel yourself standing
still for a moment looking around, seeing the waves wash against the shoreline
in their regular rhythms, over and over again.
While watching the regular pattern of the
waves, just breathe in and out, evenly in and out, over and over again.
Watch the waves, while breathing evenly in
and out.
Enjoy the relaxed feeling in your own body
that is lying so limply on the bed or carpet. Feel whole and comfortable in
your resting body and mind.
When enough time has passed, begin to come
back to your everyday active self. Stretch out those limp arms and legs, take a
deep breath, sit up.
Do you feel your new energy, all set and
ready to go again!
Lying on a piece of carpet or other comfortable surface
stretch out on your back.
Close your eyes, let
your body relax so much that it feels like you are melting into the floor.
Breathe evenly in and out.
Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
Lying so still and relaxed, keeping your eyes
closed, visualize walking onto a wide meadow on a warm breezy summer day.
In your mind, see yourself standing still
looking around; then notice the tall brightly colored wild flowers blowing in
the wind back and forth in a regular rhythm, over and over again, just as your
breath is coming in and flowing out regularly and evenly.
Enjoy the relaxed feeling in your own body
that is lying so limply and undisturbed while watching the wind gently blow the
flowers back and forth. Let yourself feel whole and comfortable in your resting
body.
After some time, begin to come back to your
everyday active self by taking a deep breath, opening your eyes, stretching out
your arms and legs, and sitting up.
Sit cross-legged, back held straight, and face
forward. Clasp your hands and let them rest in your lap. Close your eyes.
Breathe easily and evenly, in and out.
Silently count each breath in as one count, and each breath out as one count,
till 50 counts, or another even number.
Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
Now, while continuing to breathe evenly, take
some time to think about someone that you love and the nice things you do
together. Think about what you can do after this quiet time to help someone.
As life goes on it is in caring interactions
that we find joy and happiness.
To finish the meditation, spend some moments
in appreciation for your family and friends.
Take a final deep breath in, slowly let it
out, open your eyes, stand up, and stretch.
This meditation has 2 parts that combine to
energize the body and coordinate mind-body (thinking-moving):
1. Even breathing.
2. Walking with arms and legs in opposition.
Walk briskly while swinging arms easily back
and forth. When the left foot steps forward, the right arm swings forward. And,
when the right foot steps forward the left arm swings forward.
Example of breathing pattern to follow:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…
More benefits of walking:
Walking meditation is an opportunity to think over problems and possible
solutions. When deciding how to act about a problem choose the way that is a
good outcome for everyone; a win-win situation. It is also an opportunity to
think about and plan new projects, and think about short term and long range
goals.
And, regular walking is an exercise that is
recommended by medical science to be good for health.
To finish, stretch arms overhead; bring arms
down to sides; resume other activities.
My dear friends,
take time for one of these timeouts as needed.
When you are swamped with homework; when
you've had an argument; take time to find the place of rest within yourself, as
you deeply relax your body through lying down, sitting still, or walking
rhythmically. And perhaps, some new ideas will come to solve problems.
Meditation, quiet time, with a relaxed or
rhythmically moving body, and beautiful thoughts is a natural way to make time
and space for problem solving, and moving in the right direction.
Much Love
Always,
Your Susan
* * *
Susan Kramer is a
graduate of Peabody Institute Preparatory Dance of Johns Hopkins University,
and an international author of more than 20 books and thousands of articles on
rhythmic movement, modern dance, ballet, music, social issues, philosophy, yoga,
meditation, and practical spirituality for children, teens, adults, and those
challenged, with some translations in Dutch, French, German, Greek and Spanish,
and with her husband, Stan Schaap, lives in
Amsterdam, The Netherlands.
email - susan@susankramer.com
first published 2000
| updated January 27, 2019 | site map | webmaster |