7 step programme
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7 Step Programme
How to use the 7 steps
The 7-step programme helps us to experience just-a-minute as an
exploration, a journey to uncover the true power of our minds through
accurate understanding of who we are.
How?... Using the one-minute meditations, in each step, we can experience
the true feelings behind such words as ‘relaxation’ and ‘meditation’. The
power of just-a-minute gently cultivates self-understanding and with easy
daily practice, one minute at a time, we can bring fresh inspiration and
enthusiasm for life.
Then there is the greater leap!… Consider connecting with the eternal
source of fabulous feeling…..with this move we can really experience a
natural ever-present power in our lives…..’
“It’s all about enlivened thinking”
How to use the 7 steps
Step 1 - Relaxation - Relaxation is about letting go of tension and stress and bringing the mind
and body to ...
Step 2 - Concentration - Concentration allows me to use my time productively. Having relaxed
...
Step 3 - Visualisation - Visualisation is using our thoughts to imagine something or ...
Step 4 - Meditation - Meditation is reflecting deeply on who we really are and then ...
Step 5 - Silence - Silence is not simply the absence of sound; it is ...
Step 6 - Sharing - Sharing is to have something valuable and to give it with ...
Step 7 - Connecting - Connecting is reviving our eternal relationship with ...
It takes just a minute to transform your world:
1. Relaxation
Sit back and relax...
Disengage with activities and decisions for a moment. Let go of tension and
stress, to bring the mind and body into a state of calm and peace. Take the
foot off the accelerator...slow down the relentless pace of life, and ease into
a natural rhythm. The journey starts here!
What am I relaxing?
It’s great to go for a walk, have a bubble bath or take a yoga class. Taking
deep breaths and relaxing the muscles can remove tension in the body. Yet
the most powerful way to feel calm inside is to learn to relax the mind.
What is going on?
Food nourishes the body yet the mind drives it. The body does as the mind
tells it. Without a filter, our senses are on overdrive and our mind becomes
dominated by what is happening around us. Continuous stimulation from
sight, smell, sound, taste and touch tends to result in a speedy mind and
contributes to physical exhaustion. We need to create relaxing thoughts, as
used in these one minute meditations, to consciously free the mind from
the noise of the outer world. Thus, we are strengthened, the body relaxed
and the senses cooled. My mind is quiet.
Practice: Windows to relax
Take a break to relax regularly, especially at the beginning and end of the
day; before a potentially tricky encounter and after periods of hard work.
When we catch ourselves thinking, “I can’t stop now – too much to
do!”...this is just the moment to stop and practise j-a-m.
Benefits of relaxation
A natural antidote to stress
Can help restful sleep
Can aid faster recovery from illness
Puts us back in the driving seat
1 Space for Quietness
Taking just a minute
I sit comfortably,
quiet and still.
In the quietness
I watch my mind,
I feel my senses
gently I speak to them:
"for a moment stop,
just stop,
relax and be calm;
become free of hearing, seeing, doing.
Just stop".
Now I am in peace;
I am serene,
I am quiet.
2 Relaxing my Mind
Taking Just-a-Minute…
I sit comfortably relaxed …
Inviting my senses to relax …
Meeting them as friends …
Appreciating the work they do, I now choose to give them a break …
I imagine closing the motorways of my senses …
My thoughts begin to slow down… my mind becomes clear…
For a few moments, nothing is moving …
My mind is free… resting …
I now return with clarity.
3 Relaxing
Taking just a minute
I sit comfortably,
gently my breath slows down;
I relax my body.
I let go of speed,
of the rush and push of thoughts.
Relaxing, letting go of these thoughts
I become still;
I become peaceful
Peace flows through my mind
through my body.
I am peaceful, calm, relaxed.
4 Mental Oxygen
Taking just a minute
I stop,
relaxing my body completely,
I breathe slowly.
In this moment
with one thought,
I refresh my tired mind.
With the thought
"I am peaceful
I am tranquil,
serene",
my mind receives a new breath.
My mind relaxes, is refreshed
and I remain
in this deep breath
of fresh thought,
peaceful, tranquil, serene
5 Breathing Calm
Taking Just-a-Minute…
I take a few moments to focus on my breathing…
As I breathe in, I imagine gathering all my tense or anxious thoughts…
And as I breathe out, I blow all those thoughts away…
Now, as I breathe in – I draw down calm and tranquil thoughts from my mind…
And as I breathe out, I spread these thoughts through my body…
The body relaxes and my mind becomes free
6 Being Relaxed
Taking Just-a-Minute…
I sit comfortably and allow my body to relax…
Gently releasing any areas of tension …
Focusing my attention on the centre of my forehead, I take a moment to look at the screen of
my mind …
The speed of my thoughts begins to slow down …
Until my mind is quiet and still …………….
My body and mind relaxed I once again become aware of my surroundings.
2. Concentration
The Story of Two Wolves
A Grandfather from the Cherokee Nation was talking with his grandson. "A
fight is going on inside me," he said to the boy. "It is a terrible fight and it is
between two wolves." "One wolf is evil and ugly: He is anger, envy, war,
greed, self-pity, sorrow, regret, guilt, resentment, inferiority, lies, false pride,
superiority, selfishness and arrogance." "The other wolf is beautiful and
good: He is friendly, full of joy, peace, love, hope, serenity, humility,
kindness, benevolence, justice, fairness, empathy, generosity, truth,
compassion, gratitude, and deep vision." "This same fight is going on inside
you and inside every other human as well." The grandson paused in deep
reflection because of what his grandfather had just said. Then he finally
cried out; "Oyee! Grandfather, which wolf will win?" The elder Cherokee
replied, "The one I feed."
Thoughtful Choice
It’s important to choose which thoughts we give our time and attention to. A
thought leads to a feeling, which leads to an awareness and that leads to
our experience of life. When we tune into our true, natural self the
experience of happiness bubbles up.
Having relaxed and freed ourselves from the noise of the outer world, we
are ready to look into our inner world of thoughts and feelings and begin to
nourish “the good wolf”. This works like magic! A mind well nourished
becomes our friend.
Strengthening the mind
By focusing on our beautiful thoughts and feelings we develop natural
concentration. Using the one minute meditations regularly strengthen this.
It is then easy to keep an appreciative outlook, hold interest and use time
successfully.
Train a wandering mind
What to do when the mind still wanders? We can step back and observe
our own negative or unhelpful thoughts, as if they are clouds passing by,
without getting caught up in them. Then we gently focus our mind on
positive empowering thoughts. With practice our natural habit of
concentrating on the positive returns and our mind wanders less.
j-a-m practice: keeping focus
Taking regular moments to check-in with the mind throughout the day,
increases the power of concentration, so we can see clearly and make
great choices with confidence.
Benefits of concentration
Easy decision-making
Most efficient use of time and energy
Longer attention span
Clear memory
Retaining information
7 Transformative Focus
Taking just a minute
I sit quietly.....still.
I begin to see
how the habit
of getting stuck
in negativity
has derailed my mind
into fear and anger.
Now,
in this moment of quiet concentration
I decide to transform
every negativity
into a positive opportunity
to create betterment.
In this quietness of mind
I feel free...
light....
I become confident.
Now I step out into my day,
observing and interacting
with new clarity
and positivity.
8 Slow Food
Taking Just-a-Minute…
I become fully aware and focus on what I am eating…
Seeing it completely, tasting it fully and eating slowly…
Fully mindful of the energy and vitamins nourishing my body…
I taste more acutely, adding joy to what I eat…
My body thanking me for the physical and mental sustenance it has received
9 Positive Focus
Taking Just-a-Minute…
I reflect on how I can turn what seems to be negative into something positive…
I let go of any negative thoughts, lightening the load in my mind…
Feeling light inside ...
I focus my mind on the positive …….
Visualising the problem…choosing to see it as a challenge…
Visualising any mistakes… seeing them as opportunities to learn…
Tuning my mind into a more positive outlook … my day begins to change
10 Plugging In
Taking just a minute, I decide to unplug from the necessary and the unnecessary
things constantly bustling around me. With one concentrated thought I turn inside,
connecting with my positive source of wellbeing. Keeping my thought gently focussed I begin
to feel a current of positivity recharging and refreshing me. This current of wellbeing remains
switched on throughout the day.
11 Focusing my Thoughts
Taking Just-a-Minute…
Sitting quietly I become aware of my surroundings…
I focus on an object in front of me, allowing it to fill my awareness…
Letting go of any distractions; I hold only the object in my awareness…
Even if I am distracted, I gently return my focus to the object…
I identify one quality of that object….
I focus my attention on this …
I hold that one thought …
12 Focusing Thought
Taking just a minute
I step back from
the noise, and
busyness
and become quiet.
Letting go of every other thought
I focus on one thought:
"I am a being of peace,
I am a being of peace."
Holding this thought
in deep concentration
I feel the peace
released into every corner of my being.
This concentrated thought,
this point of focussed energy,
refreshes my mind
and my day.
3. Visualisation
Who hasn’t day-dreamed about a beautiful world...imagine!
Visualisation is using our thoughts creatively so our mind flourishes and our
concentration deepens. When we see ourselves happy, we touch
happiness within the self; this creates the experience and hence the reality.
The more we explore our inner goodness, with the power of visualisation,
the more we become it. Life flows with well-being and success.
Make your mind work for you
The mind generates energy in the form of thoughts. The images and
thoughts we create at each moment directly influence our emotional and
physical well-being. Visualise yourself eating a mango and you will
experience the sweetness. So, imagine what the effect would be on our
thoughts and feelings, if we learnt to emerge peaceful and benevolent
images at will! Visualising scenes in which we use a positive quality, such
as patience or kindness, will make that quality more easily available when
we need it.
Are we distracted?
When we let people grab our attention and influence the images on the
screen of our mind, we allow ourselves to be led by their thoughts and
feelings. We allow others to push our buttons of negative reaction. This
explains why sometimes we are unable to relax when we want to. With
visualisation we can choose what images we hold in our mind - taking back
the remote control! This restores our ability to focus our attention where we
wish and so become the master of our mind in the moment.
j-a-m in practice - seeing ourselves content
Taking one minute breaks to see ourselves at our best and stable
throughout our day, strengthens the ability we have to use our original
humane values. This rekindles our self-respect and our appreciation of
others, regardless of the situations and challenges we face. When we use
visualisation in this way rather than for material gain, we experience
happiness tapping into a richer and deeper reality.
Benefits of visualisation
Helps us respond to a difficult situation or problem by understanding
the need, creating a solution
Brings positivity to life by experiencing ourselves in a way that
benefits both ourselves and those around us
Stimulates and energises our inner strength, enthusiasm, courage,
determination and decisiveness. This helps us live a life aligned with
values we cherish
Allows us to tap into our own inner wisdom
Restores our innate creative capacity
13 Unlimited Possibilities
Taking just a minute,
I see
in my mind
what I can be.
I can be an ocean,
whose waves soothe and refresh
my depths offer silence
my blue face
sparkles "welcome",
jump in and cool off.
I can be a lighthouse,
tall and stable
seen and trusted by all;
I can be an angel
whose hand offers friendship,
whose touch heals the heart,
whose wings embrace difference,
whose light creates hope.
I can be all this and more!
14 The Kaleidoscope of Life
Taking just a minute
With a thought
I peacefully step back
and see pieces
of ideas, people and words
scattered this way and that,
in anger, ego and argument.
With a thought
I calmly observe,
with patience and faith;
gradually I see
pieces upon pieces
quietly integrate.
In this moment
I am given Perspective,
The Kaleidoscope of Life,
where every piece
has its part,
I no longer insist
that any one piece
is the only reality.
I realise
nothing's that bad
or impossible to change.
15 Rising Above
Taking Just-a-Minute…
I imagine stepping into a hot air balloon…
The balloon slowly lifting up into the blue sky…
Looking down I see the picture of my life… any problems seem so small…
I take this moment to enjoy silence…peace and to rest my mind
As the balloon gently descends,
I return to my day with a quiet and peaceful mind.
16 The Forest
Taking Just-a-Minute…
I imagine walking down a country lane …that leads me into a forest …
I see the tall trees …
The ferns on the forest floor …
Filled with shades of green …
I feel the still atmosphere around me
As I look up I see the rays of the sun …
Shining through the trees …
I feel their penetrating warmth ….
I allow myself to be re-energised
17 Letting Go
Taking Just-a-Minute…
I imagine myself standing on the bank of a river
Watching the water flow …
I notice the fishes among the water-lilies
And a small boat close by …
The boat is not tied down and is about to drift …
I decide to place all worries, fears and anxieties in the boat
And gently push it away …
Watching the boat drift into the distance
I feel light and at ease …
Free and relaxed…
18 Freedom
Taking just a minute
I imagine myself
like a bird taking flight
totally free.
I am free
from the past,
from complaint, blame,
and desire for revenge.
Gliding high above,
I create space,
to gain new perspective,
an opportunity to learn
from whatever has happened.
Seeing clearly,
I can let go of all fear,
I can trust who I am
I can trust Life
I am free,
Only the true me remains,
harmonious,
flying high.
4. Meditation
It is not what we think it is...
Meditation is focusing our concentration and remembering deeply our
eternal identity and re-awakening a wonderful state of well-being.
So who is thinking and feeling?
Our name? Our body?
It is the soul, I the soul, who is a tiny, subtle point of pure, living energy,
spark like, that uses the body to express itself. We are seated in the pilot
seat, behind the eyes, in the centre of the forehead – distinct from the
brain. Experience the self in this way and emerge an incredible feeling of
lightness.
Why do we identify with who we know? Our position at work? How much
money we earn? Where we live? And so on.... because we are in a state of
amnesia! We have confused the actor with the role. So who is the actor?
The soul.
Our soul reality
As we shift our awareness away from such an ordinary identity, we wake
up to the dignity of who we truly are. Tapping into the goodness within, we
experience our life energy of peace, love, joy, and wisdom. We are what
we are looking for. Our beauty lies within this eternal identity. Try these
just-a-minute meditations to feel it. Practise and touch this soul reality, and
see fears and sorrow melt away.
j-a-m practice: Being myself
Release the grip of the past, relationships, influences and expectations –
they will always be present. Instead give energy to strengthening the
relationship with the real me. How? Get going one minute at a time. Keep
breaking free and allow self-trust and dignity to blossom.
Benefits of meditation
Meditation can help improve every area of our life and work. There is now a
considerable body of scientific research that demonstrates the beneficial
effects of meditation on both our mental and physical state.
Benefits of meditation:
Nourishes the innate goodness within.
Immunises against negative influence.
Emerges confidence and faith in the self
Allows us to appreciate and love the self
Energises the self
Enables us to regain a deep state of inner peace and well-being
Brings a new vision of others ...we are all souls
Gives a sense of connection
19 The True Self
Taking just a minute
in calm silence,
I observe
that I am energy,
a point of immortality,
different from the energies
of time, sound and matter
I begin to realise that
I am an actor
within this costume, my body
playing my part
on the stage of Life.
Remembering my point-like reality
I feel the strength
of peace and love
empower and free me from
everything hurtful.
Now I have the strength
to master the external world
of relationships and situations.
20 Self-Esteem
Taking just a minute,
quietly I remember
my original goodness,
my original identity.
Going deeper inside
to that sacred point
of self-awareness
I re-link
with my spiritual self.
I remember,
I know who I am.
This spiritual recognition
empowers me
with dignity
and assurance.
I rediscover
esteem,
uniqueness,
purpose.
Now,
from this point of reference,
I can interact
within my social and material reality
with empathy and enthusiasm.
21 Remembering
Taking just-a-minute
I sit quietly
and reflect on
who I am,
who I really am.
I begin to remember,
begin to feel
the Original Goodness,
an intrinsic positivity
that somehow had been forgotten.
In the quietness
remembering
this original,
spiritual selfhood,
peace and respect
begin to flow.
Feeling restored,
rejuvenated
I return
recharged
to the outer world
of sound and action.
22 Point of Focus
Taking Just-a-Minute…
Gently I bring my energy …away from the external…
I bring all my attention up through my body to a point in the middle of my forehead just above
and behind the eyes…
Towards a single point of focus inside I now look through my eyes as if they are windows…
I am a still point of awareness looking through the eyes to the world ‘out there’…
I am this still point …..
Silent and powerful…
23 Feeling Safe
Taking Just-a-Minute…
Like a tortoise
I move into the safety of my inner world
and experience a world free from distractions…
I feel secure, protected ……….
Knowing that I am true to myself
I experience my true value ...
Independent of the influence of others …..
I now gently step back into my surroundings..
24 A Clear Mind
Taking Just-a-Minute…
I turn my attention inwards….
I silently observe my thoughts, each thought a ripple on the surface of a lake …
I gently remind myself ….. I am like that deep, tranquil lake …
As my mind touches tranquillity
I allow calmness to wash over me
Clearing the mind … returning me to my true peaceful nature
I allow peace to flow into my actions
5. Silence
So now pause with yourself...
Meditating on the self as a soul , we start to experience the power of true
silence, which is sweet, peaceful, rich and powerful. It is the ‘language of
the soul’, being able to feel supremely comfortable and stable. When we
are touching the ‘heart’ of our selves we are light and vibrant...we are
silent.
Vital silence
Silence is the fertile space for natural expression of our inner goodness as
well as the space where new and powerful ideas can emerge. It lies deeper
than our every day thinking; the complexities of everyday life and the
accumulated clutter.
The Real and the Eternal
Living our life without pressing the pause button is like playing music
without any silence between the notes. If we deny ourselves silence for fear
of the dissonance of our own thoughts, we deprive ourselves of life’s
greatest treasure, our eternal truth and beauty.
j-a-m practice: The Power of Pause
In the silent pause we are putting a brake on the doing , the thinking and
the speaking, we are giving ourselves space and time to be attentive, to
observe the traffic of our daily life. We then re-enter the day with clarity and
perspective. Taking just-a-minute regularly, we can keep in-tune with the
self...free from inner noise.
Benefits of silence
Release the experience of the sweetness of the soul
Allows space to welcome inspiration and powerful ideas
Nourishes creativity
Deepens inner stability
Renews our perspective
Brings clarity to make timely decisions
25 The Mirror
Taking just a minute
I become silent;
second by second
this silence increases.
and becomes a mirror
that reflects
my every thought,
feeling and attitude.
In this mirror of silence
I see my day:
each sadness,
each joy,
As I swim deeper
I discover Original Goodness,
Original Wisdom,
Pure Love.
I feel this is the Reality;
I realise
I must dive into the silence
and look into the mirror
many times
during my day.
26 The Art of Silence
Taking Just-a-Minute…
I stop and observe the space between my thoughts…
I move into that space with my awareness…and it begins to expand…
I feel the power that lies between and behind my thoughts…
It is the power of who I am…
It is the strength within ……..
I begin to see the potential of my life
27 Inner Light
Taking Just-a-Minute…
I relax my body and become aware of my inner light
I visualise each one of my thoughts ….weaving itself into this light
I draw form my heart the power of inner peace
………and the light of love
My thoughts are filled with compassion and forgiveness……
Patience and tolerance
28 Creating Inner Space
Taking just a minute
I move away from the bustle
and chatter of my mind,
and with a determined thought
I create a space for silence within.
I create and hold
a feeling of harmony,
a feeling of peace
within this space.
Each second,
each thought,
drop by drop
gradually expands
till this inner space
becomes a reservoir
of tranquillity.
Now, whenever I wish
with a thought,
drop by drop,
I can create
this tranquil pool
and find release
from every tension.
29 Brake for a Brake
Taking just a minute I stop, I take a break Just to be still, and to fill my life with quietness, is
all I need in this moment. A brake on the doing, the thinking and the speaking, gives me
space and time to be attentive, to observe the traffic of my daily life. In the silence break I
realign myself, and with clarityre-enter my day, effectively coping with the jams, the shouts,
the busyness. Now, several times during the day I take this brake for silence.
30 Being Myself
Taking Just-a-Minute ...
I imagine that I am an actor - the scenes of the day have ended ...
the curtains have been drawn
I see myself stepping off the stage ...
I have played many roles ... ... ...
Filled with many expectations ... ... ...
It’s time to return to my true self ...
The inner being ... ...
I become still and silent inside ... ...
I resonate with the silence, and the total stillness within
6. Sharing
What we think is what we share
We all know how the mood of one person can create an atmosphere that
affects the whole room. When we are experiencing our goodness, we share
it with those we live, work and interact with; this is logical. This also allows
others to be just the way they are.
Nourishing abundance
By learning to meditate we are developing a beautiful relationship with
ourselves. Having good wishes for the self insilence, we build our self love .
Authenticity and kindness flow. Love for, and friendship with ourselves,
brings a natural love and friendship with others – even those I may not like
so much!
Natural friendship
Isn’t an easy friendship more valuable than a diamond? When there is
empathy, trust and care we naturally give and with this enjoy and
appreciate relationships. Taking just-a-minute we can tap into our natural
generosity which brings an abundance of goodness into our lives.
Jam practice: An act of kindness
Wherever we are and whatever we’re doing, taking just-a-minute to
remember the best in ourselves and see the best in those around me
naturally creates an peaceful and generous atmosphere. Acceptance,
mutual respect, cooperation and contentment grow and see how kindness
flourishes in every area of life!
Benefits of Sharing
attracts easy cooperation
cultivates friendliness
nourishes the joy of giving
creates abundance within the self
initiates cycles of generosity
31 Positive Influence
Taking Just-a-Minute…
Like an incense stick, I release the aroma of calm thoughts and pure feelings …
The fragrance curls through the air, circling, dreamily rising …
Permeating the atmosphere and influencing the mood in the room …
Creating an environment of ease and comfort …
Offering wellbeing …
32 Moments of Peace
Taking Just-a-Minute…
As peace becomes my friend …
I recognise its power …
Drop by drop…
I create moments of peace …
Sprinkling them onto the world…
Touching hearts…
Reigniting hope…
I am at one with the world
Sharing moments of peace…
33 Generosity
Taking just a minute
I reflect on
the beauty of generosity.
I remember
the silent Majesty
of a Tree.
Its branches,
a haven for the birds,
its shade so welcome
in the summer sun,
its fruit so refreshing,
its seeds provide for future generations.
It always stands silent;
its roots, invisible,
gather nourishment
for its gifts to Humanity.
My roots,
of thoughts, attitudes and feelings,
when selfless,
offer priceless gifts to others.
34 Catalyst
Taking just a minute
I quietly watch
the amber sunlight,
awaken the eyes from sleep,
emerge the flower from its seed,
blanket the earth with warmth.
According to time and need,
it does what it has to do
with care,
in quietness,
generously
sharing all of itself
to allow others to be.
When I am true to myself,
when I have that completeness,
that contentment within,
I can be like sunlight
sharing and giving
without wanting or taking.
35.Bringing Light
Taking Just-a-Minute…
Turning inwards…
I visualise myself as a lighthouse…
Strong … firm … stable …
Spreading light in all directions, illuminating the way for others…
I spread the light of love … peace ….and joy…
Empowering others on their journey…
36 Availability
Taking just a minute I ponder on how to share. I listen to the flute player harmonising
notes into a melody. The flute, an instrument in the hands of the wise musician is always
available, accessible, never says: I'm too tired; not now; its too much work, At times, I need
to stop, and just be still,available for The Divine Musician to play a melody of
kindness though me to anyone. at anytime.
7. Connecting
Imagine...
Imagine having free and continual access to a powerhouse! Imagine being
able to plug into and experience a pristine source of pure and benevolent
energy. Imagine feeling loved, cared for and nourished fully whenever we
need. Imagine a friend that never leaves you. Imagine feeling completely
accepted. Imagine someone who has total faith in you. Is this possible?
The Perfect One
When we look for the perfect relationship, we are really searching for
something we have lost. Each of us has deep, perhaps unconscious
memories of a divine relationship with the One who is perfect. This non-
physical Being has been given many names through the ages but is always
remembered as radiant light.
Understanding the self as a soul, an eternal being of light, we move
into ‘soul reality’. Stable in this identity we can connect with the One Soul
who has never forgotten who they are nor ever lost their power...who
shines brightly constantly. This is the Supreme Soul, the Supreme Source
of positive energy.
Connecting soul-to-Soul
Whenever we wish, we can return to this exquisite relationship which will
always enrich and empower us. Gradually as we connect and take this
companionship into our everyday life, our conscience is enlivened and
heart restored a little at a time.
j-a-m in practice: the eternal Relationship
Let’s not wait until we are in real trouble to remember the One who is
available to us at every moment. By taking regular minutes throughout the
day we can enjoy and experience the power of this relationship and what it
then allows us to do and be. Become free from all that bothers us and
experience the lightness of being...wellbeing.
Benefits of connecting
Taps into an unlimited power flow
Welcomes the most beautiful influence into our lives
Empowers ‘soul reality’
Comforts the heart
Allows us to let go of negativity easily
Develops trust in the eternal self, beyond the senses
Supports the flowering of our goodness
Nurtures feelings of security and safety
Strengthens the will power to overcome old habits
37 The Power of Love
Taking Just-a-Minute…
I gently invoke the power of love … by opening my heart to the One…
Experiencing my eternal connection with God …
The One who comforts all hearts…
Feeling God’s love…the love of acceptance… I learn to accept myself …
My heart is comforted by unconditional love …
And begins to fill with compassion …
I remain open and patient…
Ready to share love unconditionally ………..
38 The Original Relationship
Taking just a minute,
I come to my Home.
I see the Supreme Soul,
a radiant point of energy.
I am His child, His Friend
He calls,
I come closer.
I feel nurtured,
cherished.
I feel safe,
loved.
The One who is Pure Love
accepts me as I am,
all fears
and disappointments melt.
He whispers through a thought:
"With every breath,
through every storm
just take my Hand
and hold on,
use my strength
and move on".
This sacred Friendship
embraces me
through all eternity.
39 Source of Peace
Taking Just-a-Minute…
I turn my mind towards the Source of peace …
The rays of peace reach out and embrace me …….
my mind is enveloped in peace ……
Peace, nourishing my inner self …
Healing … soothing …my entire being …
My original nature of peace is nurtured …
40 Recharging
Taking just a minute
to recharge
I disconnect
from sound and action
Remembering
my true nature,
a pure point of energy
my attention travels
upwards to my original home
of peace and tranquillity
In front of me
a shining star
the loving power
of the Supreme Soul
envelops me
Filling me
with strength
and optimism
I am empowered,
renewed,
Now, stepping out
into the flow of Life,
I am strong, fresh,
flexible
41 Re-energise
Taking Just-a-Minute…
I still my mind…
I remember the peace and power of my inner being ……..
In my mind’s eye, I see a point of radiant golden light ………
I connect …
pure energy flows into my mind …
I recharge and re-energise …
I feel that light, that power to be my own …
I become whole once again …
42 Home, Sweet Home
Taking just a minute I connect with myself, to that point of eternal existence. With a
thought, I, the actor, detach from the drama of life and travel to my original Home, a world of
eternal peace, of warm, golden light, of complete silence,absolute stillness. I realise this is
God s Home my Home the original Home of all Humanity Here we are all equal,peaceful,
united. Here, beyond the drama I am in absolute stillness, at rest, with God, my eternal
Companion
8. Kids Meditation
43 The Quiet Cave
Close your eyes, be very still and imagine you are sitting all alone in a quite cave
Looking out into a sandy beach where peaceful children are collecting shells
You can hear the sounds of the waves lapping against the shore
Listen to the seagulls calling as they fly around in the clear blue sky
If you listen very carefully you might be able to hear the crabs scuttling lightly
Across the sand. Can you hear them
As you stay here in the quiet cave
You feel completely safe and very peaceful
Let these lovely feelings of peace wash all over you
Repeat to yourself in your mind
I am safe, I am safe, I am safe
44 The Floating Balloon
Close your eyes and be very still
And imagine you are holding a big balloon
It is very light
This balloon is so light it starts to float up into the air
Hold on tight and feel the balloon gently rising into the sky
The big balloon is pulling you further and further into the air
Take a deep breath in and then breathe out slowly
Breathe in deeply, breathe out slowly
Each time you breathe in and out
you gently glide further and further into the warm sky
Breathe in, breathe out Breathe in, breathe out Breathe in, breathe out
45 Soaking in Sunshine
Close your eyes, be very still and imagine you are lying down outside in the sunshine
Your body feels totally relaxed
As you lie comfortably in the soft grass
The rays of sun are soaking into your muscles
Warming and relaxing your whole body
Feel the warmth of the sun on your legs and let them relaxed
Let the muscles around your tummy relaxed
Feel the sun’s rays on your shoulders and arms as you relax into the spongy grass
Now feel the warm sun on your face
As the sun touches it your whole face relaxes
Relax your forehead, your cheeks, your eyes and your mouth
Relax
46 Peaceful River
Close your eyes be very still and imagine you are in a small boat
Drifting down the river
Lie back and allow the soft breeze and river currents to move you gently along
As you lie there let your whole body be completely still
You can feel the softness of the sunshine on your skin
You hear the birds singing quietly and the water rippling gently
You feel totally content and serene
As you lie there, let all the muscles in your body relaxed
Breathe in and out and feel yourself sinking deeper and deeper into relaxation
47 Light as a Feather
Close your eyes, be very still
And imagine your whole body becoming as light as a feather
Wriggle your toes and imagine them becoming so light
They start to float into the air
Let them drift upwards
And now feel as if your legs are turning into feathers
Can you feel them starting to drift upwards
Now feel your tummy becoming soft and light
Let your tummy become soft and relaxed
Feel your chest becoming soft and light like a feather
Enjoy this feeling as your body slowly gets lighter and lighter
Feel your arms becoming light
Let your fingers gently relaxed and float upwards
And finally let your head be light
Feel all the tension melt away as your head becomes soft and light
Keep repeating to yourself
I am as light as a feather
I am light, I am light, I am light, I am light
48 Feeling Safe
Close your eyes, be very still and imagine you are a tortoise
Lying in the warm grass
Whenever you feel like becoming really peaceful
You can curl up inside your strong protective shell
It feels so safe in your shell
It is like being in a very safe home
As you breathe in and out you are filling your shell with warm air
Making it feel very cosy inside
Breathe in, breathe out, breathe in, breathe out
Keep repeating to yourself I am still, I am still, I am still
How long can you stay still in this relaxed position.
49 Bubbles of Peace
Close your eyes and be very still
And imagine you are holding a huge bottle of bubble liquid
You are going to blow some bubbles
These are special peace bubbles that would drift through the world
Spreading peace everywhere
First become very peaceful
Now take your bubble wand breathe in peace
And as you blow out blow out as many bubbles as you can
Imagine you are filling each bubble with peace
Breathe in peace again and blow out peace into the bubbles
Now watch the bubbles drift upwards into the sky and move along
Where in the world would you like to send your peace bubbles to
50 Being Relaxed
Close your eyes and be very still
Now just imagine your body is so relaxed
That you feel as if you are slowly sinking into the ground
Let your feet become heavy and relaxed
And feel them slowly sinking downwards
Now let your legs become heavy and sink downwards
Let your back become soft and sink down deeper and deeper
Your arms become heavy and are sinking
Your head is heavy and relaxes deeply
Stay into this wonderful deep relaxation
As long as you wish
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