For this meditation use just the key affirmations. You might practise this meditation when you are pressed for time — in your lunch break, for example — or as an adjunct to your regular meditation routine. You just need to find a spot somewhere relatively quiet for about five minutes. You could even sit at your desk when everyone else has gone to lunch.
| Place your RIGHT hand … | Affirmations (repeat silently a few times) |
|---|---|
| On the heart. | ‘I am the spirit’ or ‘I am pure awareness’ |
| Flat on the forehead, gently grasping the temples, leaning your head forwards a little into your hand. | ‘I forgive, I forgive everyone and I forgive myself’ |
| On the top of the head, at the halfway point between the hairline and the crown. | ‘Please strengthen my experience of inner silence / self realisation / true meditation’ |
Then
- Raise the right hand above the head slowly and allow your attention to flow up into that space above the head.
- Place the right hand back in the lap, palm up, but keep your attention in that space above the head.
- Use the thought-stopping sequence (below) if you need to.
- Sit quietly and enjoy the peace.