Part 1: Grounding
Sit with your back straight, feet on the floor; imagine a string from your head going up to heaven. Sit in a regal position. Notice your feet firmly on the floor, your back straight, the chair supporting you. Notice your breath moving in and out. Notice the sounds in the room and outside. Just notice. Be in this space in this moment, fully present.
Part 2: Heart Center
Move your attention to your heart center. Pretend your breath is moving gently in and out through your heart center. Now bring to mind something, someone or some memory that makes you feel love and gratitude. Let this feeling grow in your heart center. Imagine this feeling of love and gratitude as a soft, warm light that is moving from your heart to every cell in your body. Just notice.
Part 3: Loving Kindness
(Add anyone or anything to this list at any time you like – just always begin and end with yourself.)
May I be well.
May my loved ones be well.
May my friends and neighbors be well.
May my co-workers be well.
May all in Connecticut be well.
May all in the United States be well.
May all in North America be well.
May all on Planet Earth be well.
May all in our solar system be well.
May all in the Universe be well
May I be well.
Part 4: Visualization of Wellness
Visualize as specifically as possible your own wellness. What does it look like? Take you time to think it through.
How to utilize this 4-Part Meditation:
Do this 3-times a day.
Parts 1-3 are the same each time.
Part 4 changes as noted below:
In part 4, visualize your state of wellness and then create an intention for today that will support your overall vision of wellness. Be specific and make it something you can actually do. For example, “I intend to drink 2 glasses of water and eat an apple before lunch time.” Or, “I intend to write from 9:30 to 11:00 AM.”
In part 4, visualize your state of wellness and then check with yourself on the intention you created in the morning, however, and this is crucial, do the check in without judgment. For example, did I eat my apple and drink my water? If so, great! If not, well, I still have the rest of the day.
Part 4 moves away from the intention of the day. This time, visualize your state of wellness and then focus on gratitude. Think of 3 things you are grateful for today. These will be you final thoughts as you drift into sleep.