| FOCUS WORD MEDITATION
by Dr. Carol Renaud Gaffney
Preparation
As you meditate there will be periods of silence.
When you become aware of thoughts, let the instructions
gently guide you to focus your attention on your
breathing and the focus word. Rather than having
an alarm clock, set a clock or watch in front
of you and view it when you think you are done.
If the time is not up, just close your eyes and
continue. In the beginning, if you start feeling
fidgety, encourage yourself to continue just a
bit longer.
Focus Word
Choose a focus word to say to yourself as you
breathe out (see "Meditation and Relaxation
Response"). Allow yourself to change
your focus word until you find one that feels
right for you.
Meditating
Take a comfortable sitting position. This is
a time for relaxation, not sleep. Close
your eyes. Relax your muscles. Breathe
slowly and naturally in and out and as you breathe
out, say your focus word to yourself. As
thoughts of the day intrude, as they probably
will, passively let them go, saying
"oh well" or let them float away
on a cloud. Return your attention to your focus
word as you repeat it to yourself on your outbreath.
Breathe slowly and naturally in and out and as
you breathe out, say your focus word to
yourself. As thoughts of the day intrude, passively
let them go, saying "oh well"
and return your attention to your focus word as
you repeat it to yourself on your outbreath.
Breathe slowly and naturally in and out and
as you breathe out, say your focus word. As thoughts
intrude, passively let them go and return your
attention to your focus word as you say it to
yourself on your outbreath.
Continue for 20 minutes.
|
)
PEOPLE
SOLUTIONS 
