Expanding into the back of the head, neck, shoulders, down the arms, and through the fingertips. Go as slow as you need to feel like the cleansing orb has deeply permeated every level of tissue all the way down to the bone, and even inside the bones themselves. Down the front and back of the torso. Experiment with the size of the ball shrinking it or expanding. Allow the breath to lead the way, focus on the rhythm of the breath. Down even further into the lower back, hips, thighs, legs, calf, ankles, and all the way through the toes. Explore your body and find the places that need the most attention – linger there. Repeat several times to get the most benefit.

Having completed several cycles of the body scan, imagine this soothing light coming from inside your body, the bones, organs, muscles, and skin all glowing. Let the center of this light rest in the chest or heart area, and feel the rays radiate from there. Beyond the skin, and out into your surroundings. Allow the light to spread further and further till you can no longer keep track of how far its traveled, then, with a deep breath let it all go. The image, the thoughts, expectations, judgments, and desires. Let everything relax and allow your mind to settle into the sensations that are happening in the present moment. Repeat often, breath and enjoy!

Related posts:

1. Reducing Stress At Work – Neck and Leg Relaxation
2. Stress Relief at Work & Home Through Eye Exercises
3. Meditaton Techniques – An Easy Way to Release Stress

See yourself in it: When you see yourself inside the scene that you wish to happen, you make it that much more powerful. Imagine seeing yourself in the exact mood, surrounding, and situation that you would like to happen, you can even bring in other people that will help you make this manifestation become reality. Clarity, focus, and realism are key.

Action: When you see the scene happening, try to create action, aliveness, and vividness. If there are people, they can be moving, talking, cheering, smiling. If there are no people, see yourself in motion, get some feeling into this mental movie and make sure you can actually feel the motion in your body, that is one sign that your body is going along with the mental movie.

Focused: Make sure that you clear your mind, before beginning this meditation. A clear mind is able to focus much more then a distracted and scattered one. It is the difference between a lightbulb that scatters light everywhere and a laser beam that hits a small spot with all it’s power – 100′ away from the source. You want your intention to be that focused, and clear so that there can be no doubt or confusion as to what you want to manifest.

Multi-sensory: Because life is perceived through all of the senses, the mental movie should mimic real life as much as possible. Therefore, if your intention is to have the perfect chocolate cake on Thursday, you should be seeing the cake, smelling the cake, tasting the cake. Meanwhile, imagine the feeling of holding that fork in your hand as you bring the first piece to your mouth. The more senses are involved, the stronger the intention will be.

Time: The frequency with which you repeat this meditation will also determine the speed with which it manifests itself. In my own life, if I want to attract something or somebody, I practice this meditation daily until the imaginary outcome becomes the real thing. Running through this exercise for the first time may take a while, but once it is well formed it becomes easy, quick, and much more clear. The power and effect increase dramatically with every repetition similar to practicing any other skill, the more you do it, the better you get.

Related posts:

1. The Law of Attraction – 4 Steps To Manifest Intention
2. Meditation Techniques: How to Use Visualizations To Your Benefit
3. Meditation Techniques – How to Get More Concentrated

While siting at a workshop last week, I noticed that several people around me were having trouble paying attention and sitting still. The topic was interesting, the presenter was being extremely engaging and yet here they were, fidgeting. As part of an exercise in non-judgment and listening, attendants were asked to pair up and take turns give advice on problem areas in their partner’s lives. I was not surprised to see that patience was one of the top resources that people frequently wish they had more of, but just don’t know how to get. In the past, I have frequently found myself becoming extremely impatient which quickly lead to frustration and anger. While I can’t say that I no longer experience impatience, I now have many tools at my side to deal in a quick and healthy manner. Here are a few meditation techniques for doing exactly that.

Chinese Man: See an old Chinese man standing with his hands clasped behind his back. He has a relaxed, calm, and slight smile on his face. As you see him standing there, begin to move closer and end up looking at his face. As you zoom even closer, move behind and step into him. Feel the patience, calm, and peace washing over you.

Clasped Hands: When experiencing a moment of patience, clasping your hands behind you, begin to lean back and take a deep breath. When you need more patience, repeat the patient stance and follow the breath – deeply settle into the experience.

Breath Sip: Take a long slow deep breath in, hold for a count of five, and then slowly release. As you do this, pay attention to how the breath is coming into your lungs, filling them up, and leaving. This is one sip. Repeat several times as necessary.

Related posts:

1. Meditation Techniques For Beginners – Watching The Breath
2. Meditation Techniques – How to Get More Concentrated
3. Meditation Techniques: 6 Ways to Change Your Mood

Here are a few of my favorite meditation techniques for achieving concentration when I really need it, but just not in the right  mood.

Distant Glow: Two walls closing in and a bright glowing light in the distance. As you focus on the glowing light, see yourself moving with force and dedication forward towards the light. Feel the wind rushing as the walls come closer and enjoy the feeling of knowing that your one and only goal is that light. Nothing else matters, nothing else exists, concentrate on the goal and move forward with power, speed, and concentration.

Laser: from the eyes, see a laser beam of such concentration and focus that it can burn a hole through anything. This beam is the carrier for your concentration. Let the warm, soft, red glow of this beam spread through your body and as you bring it up from your feet all the way up to your head feel your thoughts being pulled with it, concentrated, centered, and laser sharp. Now, focus that beam on the task at hand, and burn your way through it with the full force of your concentration.

Zoom Lens: Imagine the task at hand as a mental image, see it far away and small. Now, reach with your hands and your mind for that task and begin to bring it closer. Closer, even closer. All the while seeing it becoming bigger, and filling up the entire view of your mental screen. As it approaches, all else becomes hidden from view and only this image, this task, is left. As it fills your entire screen, feel the concentration bubbling up and reaching with your mind and hands for the image, grasp it. Now that you have it in your hands, your your concentration is total.

For more meditation techniques visit the Techniques Section here:

Related posts:

1. Meditation Techniques: Mindfulness Joy of Being Present
2. Meditation Techniques: How to Use Visualizations To Your Benefit
3. Meditation Techniques: Changing Your Personal Story