Sit or lie down and relax. Make yourself comfortable and keep your back in a naturally straight line. Begin to focus on your breath.
Slowly inhale…and then exhale evenly.
Close your eyes.
Breathe slowly in and out at an even ratio. If your mind starts to wonder, bring it back to focus on the breath.
Imagine that you are underneath a sunlit waterfall, basking in the sunlight and the trickling golden water. Feel the water and sun over your entire body as the oxygen you are inhaling is absorbed into each blood vessel.
The air you breathe heals and relaxes each of your muscles.
Any tension melts away and disappears, leaving your body fully relaxed and pliable.
The sun shining on your skin represents the source of energy in all living things.
Your body and spirit hum and sing with the refreshing renewal of its energy and resources.
As your life force renews itself, your natural gifts to the universe emerge like lilies out of a pond.
You are filled with love and compassion for all the transient beings on earth and your human family. Your renewed life force will be passed on to anyone who crosses your path. You move to a new level in your evolution as your connection to other beings is healed and strengthened.
Healing in the universe is incarnated within you. It begins within your heart and soul.
These healing sunlit falls are here whenever you need them. This place is here at any moment during your day. Now come back to the pattern of your breathing.
Focus on the slow inhale and exhale. Open your eyes to the space around you. You are ready to carry this renewed spirit to anyone who crosses your path.
Prepare your Body
Your mind is heavily influenced by your body's condition, especially during meditation. It is best to begin a meditation on an empty stomach, about 2 to 3 hours after a meal or first thing in the morning. Eating a healthy diet is also extremely important to proper meditation. Eat food that is good for the body but does not change the state of your mind; the more you consume mind-altering substances that can overstimulate or numb the mind, the more difficult it will be to meditate.
The Yoga diet eliminates many common products. Rajasic foods are stimulating and include caffeine, refined sugar, onion, garlic, chili, and anything that is strongly flavored. Tamasic foods are depressing and include stale, putrefied, overripe, tinned foods; frozen and preserved products; meat and alcohol. Sattvic foods are life-giving and include fresh fruits, vegetables, nuts, seeds, beans, whole grains, dairy and honey. The closer the food is to its natural state, the more it will boost your energy level. Whatever you eat, always eat slowly and chew your food well.