Prepare your room by turning off your mobile phone, TV and anything else that can disturb you. Pets jumping onto your lap are very disturbing as are children calling out or tugging at you.

If the only time you can do a short meditation is in bed at night, then that’s when you set some time for yourself. Headphones with soothing music download for 10 – 15 minutes are relaxing for meditation.

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​Make yourself comfortable sitting or lying in a nice position without pressure points on your body.

Take a few slow steadying breaths to calm yourself, breathe in through your nose and slowly deepen your breaths.

When you are feeling calm and comfortable commence the relaxation process.

Think of your favourite colour and imagine it swirling around you gently.

Then think of the colour as a soothing energy and that is swirling around you now.

Let the soothing energy soak into your toes and then into your feet, all through every part of your feet a bit at a time. Think about it slowly and let it happen.

The soothing energy goes into your ankles and your feet and ankles feel very relaxed. Then it slowly moves up into your calves and all through your lower legs. When your lower legs feel relaxed allow the soothing energy to move up through your thighs and all of your legs are very relaxed. Just enjoy that relaxed soothed feeling.

The soothing energy goes all through your pelvis slowly then above your waist to fill your chest muscles with relaxed energy. Just allow this to fill your body and be more relaxed.

When the energy gets to shoulders your shoulders become very relaxed and move downwards allowing you to be more relaxed. The soothing energy goes down your back to your buttocks and now your body is totally relaxed. You go back to your shoulders and the soothing energy goes down your arms slowly to your wrists and hands and you feel so very relaxed, calm and relaxed.

This soothing coloured energy moves around your neck and loosens and relaxes your neck muscles, then up through the back of your scalp and that feels loose and relaxed. Then over the front of your scalp to your forehead and allow that to feel relaxed and loose. All over your face down to your jaw and feel your jaw loose and relaxed.

 

Take your time, there’s no rush to finish.

Take as long as you like. Know that it is completely normal to lose focus when meditating. It happens to everyone. Just gently bring your attention back to your present moment and continue to feel relaxed.
This will put you in a light altered state of relaxed focus, the more often you do this it will become a light altered state of consciousness.  Congratulations this is meditation. 

 

Now the next part is a guided visualised to somewhere that is special for you. You create your sacred place, it is always serene, safe and only you are there. No other human being or harmful animal is ever there to cause disharmony, it’s only yours. Pick a place you would love to go to and this is your retreat. It’s very welcoming and it gets easier to go there whenever you want to relax.

 

It might be a private beach with the waves coming in gently at sunrise or sunset, maybe a seagull for company.

Or a secluded swimming pond with a small gentle waterfall where no one else on Earth knows it exists. Imagine perfection of this tranquil pond.

Would you like to go to a mountain with a still water lake and a smooth path around the waters edge.

The Australian bush including the smell with an open path where you can see that there is nothing to threaten you; listen and hear the native birds in trees above you. Can you hear the tinkle of a creek not far away.