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Visualisation Meditations

In researching why most spiritually oriented folks don't meditate, I found out that they claim it is either too difficult to do, or they don't have the time. With this information, I set out to develop a form of meditation that could be done in five minutes or less, and yet would be so powerful that it could move many people to tears of love and gratitude.

After a couple of years trying various combinations of methods, I developed something I call the Pure Love Meditation. In the workshops I lead, I've found that more than 50 percent of people who do this form of meditation become teary-eyed. For something so brief and easy to do, it has a lot of impact.

Pure Love Meditation

The Pure Love Meditation combines three simple aspects that work together to quiet your mind and open your heart. The first part is to get comfortable in a chair and play music that helps you feel peaceful, relaxed, loving. Next, take a deep breath, hold it for about five seconds, and then exhale with a long, slow sighing sound. Repeat three or four times as the music plays, each time ending with a long sighing sound.

By now you should feel more relaxed, a bit "softer" inside. At this point it's time to focus on some person or animal you feel great love and affection for. It can be a child, a parent, a former lover, your current partner, your pet - virtually anyone or anything. The important thing is that you have a strong heart connection with this being.

Picture this person or animal clearly in your mind, and imagine him or her giving you a look that melts your heart. Think about the things you most love and appreciate about this being. You can even imagine giving a warm, heartfelt hug to the one you love. With each breath, let your heart be filled with the love and affection you feel. Imagine your two souls being connected by the caring you have for each other. Once the music ends, continue to feel the glow in your heart.

Pure Love Variations

Although most people find they can go deeper into this experience if they do it while listening to some favourite music, some people prefer to do it in silence. You might try it both ways and see which one you enjoy more.

For another variation, you can use this technique for just 30 seconds or a minute by simply taking a deep breath and then thinking of the one you love. It can be surprising to discover that diving into an experience of love for just a brief time can dramatically change the way you feel. Studies done at the Institute of HeartMath have shown that focusing on feelings of love for even a single minute can reduce stress hormones for several hours.

The Pure Love Meditation is not only a way to feel love, but also a way to tap into the reservoir of peace within. Normally during the day we get caught up in worries and concerns, and lose sight of the bigger picture. By focusing on love, you centre your energy in your heart, and the thoughts and worries of your head begin to dissipate.

Incidentally, practicing the Pure Love Meditation can help you get in touch with your intuitive guidance. As the mind quiets and the heart opens, it's easier to distinguish true guidance from ego-based thoughts. As you practice this meditation, you'll find that it not only becomes increasingly easy to tune into the love and peace that's always inside you, but that it becomes easier to seek answers within yourself.

Namaste