Being present and loving is not always easy. But there are steps you can take to find inner peace that can help you survive and even enjoy the hectic times. The practice of visualization and meditation can help you regain control of your mind and emotions. Not only will these methods help you stay centered, they will also allow you to fulfill your intention to show unconditional love to your family and friends. But perhaps most importantly, these techniques will help you forgive yourself and others and overcome negative emotions. When you learn to let go of painful memories and let go of the power that other people have over you, times will become significantly brighter.
Read on to learn how to find inner balance and be present all year long.
Set the stage
Choose a room that feels nice and has a chair or a comfortable place to sit: quiet, safe and inviting. If possible, use the same location and seating position every time. You want to create a feeling of strong association. This scene will become a trigger in your mind’s eye. With enough practice, you will be able to immediately calm and center yourself just by thinking about space.
Play calm, gentle music
Apollon recommends Pachelbel or Native American flute music. However, anything that helps you relax and get centered is fine.
Adopt the ‘meditative or intuitive attitude’
Sit comfortably with your back straight, feet flat on the floor, palms up. This will help you visualize. With your feet on the ground you visualize that you are connected to the earth. With palms up you feel more inviting and the universe is open to your energy and you are open to the energy of the universe.
Count to ten as you begin to calm and center yourself
Hold your breath and count to ten quickly and release your breath as you count to ten. As you exhale, visualize the breath moving through the body as it moves through every cell in your body. (The next two tips provide more details on how to do this. Understand that these tips are not necessarily consecutive; some will occur at the same time.)
Give your breath color and shape
Feel the warmth of your breath as you inhale. Visualize your breath having a shape and color. You may find it helpful to choose a color that symbolizes your intention. For example:
- Green = Healing
- Blue = Peace
- White = Divine energy
- Pink = Compassion
Imagery research has confirmed the importance of visualizing your breathing. As you consciously take deep, relaxing breaths, chemicals similar to an elixir are released in the brain, causing you to experience more warmth and relaxation.
Follow your breath on its travels
To see the breath actually enters the crown and watch it begin its journey through the body. you want to to see it to feel it in your mind’s eye. Visualize it going through every organ, limb, vertebrae, muscle and tissue. Imagine it flowing through your bloodstream. Imagine every cell enjoying the breath. See yourself feeling the warmth and feeling good. This facilitates progressive relaxation. “As you breathe, you experience a greater sense of heaviness,” notes Apollon. “The paradox is that you will notice a feeling of lightness.”
Find your mantra
I feel calmer. I become pure love. I am grateful for my loved ones. These are just a few suggestions. Your mantra can be a favorite phrase, the first line of your favorite prayer (for example, “The Lord is my Shepherd”), or something that simply helps you relax, such as “Shalom.” Whatever you choose, associate the tone of your mantra with finding peace. Whatever your mantra is, say it over and over in your mind. This creates your “spiritual ear” connection.
Connect to something bigger than yourself
It doesn’t matter whether your “something bigger” is God, Jesus, Mary, Buddha, Universal Energy or Spirit. Imagine breathing in His divine energy. Ask your Higher Power for help and guidance.
Start with gratitude
Be sure to give thanks for your blessings, including any family and friends you may see during the holidays. The vibration of thank you, the vibration of blessings, is very powerful. It brings us what we secretly desire. Gratitude is a higher state of consciousness. So be very generous as you remind yourself of the blessings of your life.
Fill your body with love
Imagine your entire body filled with love. Not romantic love, but pure, unconditional love (the kind of love you would feel for a baby, a puppy or a kitten). Make love your intention. Give it a color and a shape. See yourself feeling it and becoming love. If you are specifically intuiting “for” another person), perhaps someone you would like to forgive, then consciously fill your heart with feelings of love and warmth for him or her. Visualize yourself becoming loving energy and use that energy well in your life.
Once you’ve made the switch, state your intention
After about ten to fifteen minutes of breathing you will feel an inner shift in consciousness. (The shift can be very subtle, and the time it takes to achieve it will shorten with practice.) You will recognize this subtle shift when it happens; it means you have made a connection with your higher wisdom. This is the time to declare your intention to love and forgive. (You can also state your intention at the beginning of the process, before you start breathing.) I want to love myself unconditionally. Or I want to forgive and love my mother. Or even I want to be cheerful and peaceful at Aunt Eunice’s Christmas dinner.