Exercise for the Soul: Backpack Meditation

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I don’t know about you, but sometimes I carry alot of crap around with me. I’m not talking about the stuff in handbag, I’m talking about the junk in my emotional backpack. The stuff I carry around everywhere that weighs down my spirit.  So here’s a little visualization technique I made up to help lighten the load.

Go into you meditative stance. Lie down, sit.. whatever works for you. Just find a place you’re comfortable that you can zone out the world.

Now imagine yourself on the bank of the a river. You’re carrying a big backpack, stuffed with all the things you’re worried about. Set the backpack down in the tall meadowy grass. Open it up and start pulling out your burdens one by one. Examine each weight, analyze it. Is it something you really need to worry about? If not, put it in the river and let it float away. Once you’ve gone through and cataloged all you troubles, only put the ones absolutely necessary to function, back into your backpack. Chuck everything else into the river and watch it float away, leaving your sight and life.

Put your backpack on a gain. Feel how much lighter it is without the extra weights from worrying about dumb things, or things you can’t control.

Open your eyes and go about the rest of your day. Make sure you leave the discarded worries where they belong, away from you and your emotional backpack.

Exercise for the Soul: Meditation Primer

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Meditation is not the practice of emptying the mind. It is the practice of focusing the mind. Over the next few weeks I am going to be providing some mediation exercises. But first, you have to prepare your body, just like you would any exercise.

Find a quiet spot and sit with a straight back. Make sure the kids are at grandma’s or asleep or in another room. If you need help quieting your mind, try some white noise or the sound of rolling waves. Try to clear your mind of the laundry list of things to do. Focus on your body.

Start with your toes. Connect your mind to them. Become aware of all the muscles in your foot. Flex and relax them. Continue up the rest of your body. Calves, hamstrings, glutes, back and core, hands, forearms, biceps, neck and facial muscles.

The goal is to be aware and in control of every muscle in your body. Making a connection that last long after the meditation is over. With practice you will be able to relax any muscle at will.

This is also a great bedtime exercise. Relax and drift off to sleep.