NEW MEDITATIONS FOR A NEW YEAR January 2016 by Janis L. Silverman

Struggle (teen and adult)
Life is so unpredictable.
One day you are on top of the world.
The next day may seem like a disaster.
How can you feel balanced in the ups and downs of your life?
When you struggle physically, emotionally, financially,
it may seem endless and without resolution.
Dwelling in the struggle may cause suffering.
What if you try to see this struggle in a new way?
Taking a long view may allow you to put your struggles into perspective.
For example, an illness, a surgery or an accident
can turn your world upside down for a time.
What if you look at all of the positives in your life?
Meditate
Gently, slowly close your eyes.
Sit quietly and breathe in peace.
Picture the many blessings you have today.
Visualize family, friends, your home, a favorite chair,
the birds outside on your birdfeeder, the sunshine,
a smile or a hug you got this week and so much more.
Let memories take you to places and times of happiness and peace.
Continue to breathe rhythmically and visualize what brings you joy.
Let joy fill your heart and mind.
Continue to follow your breath.
Meditate for at least ten minutes.

Journal/Draw
Slowly come back to the present moment.
Does your burden seem any lighter?
Journal or draw about your blessings, joys and happy memories.
When you have finished, if you wish, share your drawing or writing.
Reflect
Your struggles are real and challenging.
When you visualize blessings and happiness,
you can put your difficulties in perspective.
This can help you maintain balance.
When you are struggling, try this meditation.
Take stock of what is good.

Copyright Janis L. Silverman. New Meditations for a New Year, January 2016

THOUGHTS IN THE NEW YEAR 2016 FOR CHILDREN by Janis L. Silverman

Winter Blahs (for children)
Sometimes winter seems so perfect.
When you see a blanket of fresh snow,
and dive right into it
Or build a snowman,
all is well.
Sometimes winter is dark and bitter cold.
Sometimes winter seems so long.
Some days it is too cold to be outside.
That is when you may get the blahs.
Your imagination can help you.
Find a comfortable chair.
Close your eyes.
Take a deep breath
Slowly let the breath out and sigh.
Say “Ahhhhh.”
Try that again two more times.
Picture all of the things you can do today.
Imagine what you can do right now.
If you want to be outside and it’s too cold,
try drawing a snow fort that you will build
when it’s a bit warmer.
Picture what you will do when you are able to get out and enjoy winter.
What else can you do while you are inside?
In your mind see what you can enjoy indoors.
Perhaps you can play a game or create one.
Continue to relax and breathe while you
picture favorite indoor fun.
Sit and “see” all of your possibilities.
Now it is time to slowly open your eyes.
Make a list or draw your indoor activities.
Post this on the refrigerator.
Choose one of your ideas and have a great time.
Chase away those winter blahs!

Copyright Janis L. Silverman Thoughts in the New Year for Children, January 2016

Review of Dr. Bob Rich’s CD: Healing Scripts

Healing Scripts by Dr. Bob Rich
Reviewer: Janis L. Silverman, author
Take a breath, close your eyes, listen, imagine, visualize. This CD by Dr. Bob Rich, Australian psychologist and author, is an absolute pleasure. Whether you are new to guided imagery meditation, or you are an experienced meditator, you will find these meditation scripts refreshing, relaxing, invigorating, and regenerative.
Before beginning imagery work, find a quiet place where you will not be interrupted. Turn off your technology, sit quietly and breathe softly, slowly, deeply.
Dr. Rich’s CD is divided into four sections of his favorite guided imagery scripts.
1. Inductions
Dr. Rich introduces two guided imagery stories to achieve relaxation. I enjoyed listening to Dr. Rich’s voice and lovely Australian accent. He helps the listener create vivid pictures in his mind as he travels with him through each tory. “Australian mountain top” introduces a total body scan and the ascent to an Australian mountain top, and to a special peaceful place. “Descending lift” begins in an elevator to another exquisite and special place. I like Dr. Rich’s use of nature in his imagery. The sights, sounds, smells the listener envisions create a deep peace.
As one uses a healing script, he should listen carefully and stop the recording as needed to complete or extend a meditation.
2. Feel Good
Dr. Rich introduces four guided imagery meditations. Again he employs nature to help listeners achieve vivid imagery. These meditation scripts encourage the meditator to visualize, then become part of the scene, and best of all, to leave worry and pain behind. If you are not from Australia, you may need to stretch a bit, as the wild life and botany may be new to you. This should not hinder the listener, as Dr. Rich’s colorful description provides clear pictures.
2. Healing
I love these three healing scripts, finding them creative, with amazing potential to “Stimulate the immune system.” The listener will learn a powerful technique to clear infection, colds, sore throats, etc. The “Healing light” script is easily imagined. This is one that can readily be recalled and use anytime, anywhere. A third script has intention to “Heal the planet.”
4. Pain Reduction
I especially appreciate the last three pain lessening meditation scripts. Again, Dr. Rich paints images the listener can use immediately to visualize and release pain. This can be used for an infrequent backache or for chronic pain. I had to listen and stop the CD to have more time to immerse myself in Dr. Rich’s images. ‘Modify pain” and “Melt Stabbing pain” may take some practice. It is well worth a bit of time, as a listener will reap the benefits of diminishing pain levels. I am suggesting that the listener may wish to stop the CD and spend more time with these rich images, particularly if she has pain in several areas of her body.
Guided imagery has been researched. Medical benefits include lower blood pressure, reduce stress and pain levels. As a long time meditator, I know that imagery creates calm, better focus and a sense of well-being. Psychologists and social workers may use these techniques with patients. Imagery scripts can be used by an individual in the comfort of his home. Dr. Bob Rich has recorded these extraordinary imagery meditations. A meditator will find favorites and practice them until she no longer needs to use the CD. That is the beauty of imagery meditation. A listener can take these mindful adventures with them anywhere. Once mastered, these scripts are carried in your mind.
A Note from the reviewer:
I have used guided imagery meditation for decades. I have authored five books of guided imagery meditations for children and adults. I am currently writing more of this genre. I am confident that listeners of Dr. Rich’s Healing Scripts CD will find relaxation, wellness, well-being, healing strategies and pain reduction. I have tried out Dr. Bob Rich’s scripts for several weeks. I recommend them to anyone in search of healing of the body, mind and spirit.
Reviewer: Janis L. Silverman is the author of educational and counseling books. For further information website janislsilverman.com, Amazon.com author and Facebook author pages at Janis L. Silverman.

An Interview with Janis L. SIlverman

Janis L. Silverman

 

On May 27, 2014, Joan Y. Edwards did an interview with me on her Never Give Up Blog: Guided Imagery for Children and Adults-Interview with Janis Silverman.

The following is an excerpt of an interview of Janis Silverman by Joan Edwards.

The full interview can be found at :

http://joanyedwards.wordpress.com/2014/05/27/guided-imagery-for-children-and-adults-interview-with-janis-silverman/

“Guided Imagery for Children and Adults – Interview with Janis Silverman” by Joan Y. Edwards

Thanks for inviting me to share with writers and book lovers!

You’re very welcome. It’s a pleasure to have you here.

1. When did you decide to become an author?

I began writing when I thought I had something important to say .I had a private tutoring practice where I was teaching a lot of reading and study skills. I had developed some successful techniques for students to learn how to study various content subjects. So, I published my first book, Read to Study in 1987.

2. Did you ever consider giving up?

I have not ever thrown in the towel on an important writing idea. There are times when rejection letters can be discouraging; however, I kept going each time. When you believe in the value of your writing, you have to keep believing and keep going.

3. Who or what has been the most help and inspiration to keep you going as a writer?

I am a very determined person.

4. You’ve written many wonderful non-fiction books. Is this your favorite genre? Why?

I love to read and write many types of books. I’ve written children’s fiction, but my nonfiction writing is what was published. My last books are guided imagery meditations, poems, and prayers. Each meditation is written like a very short story. My imagery stories are imaginative like fiction can be.

5. What is guided imagery?

Guided imagery is a story or scenario the reader must imagine. While reading or listening to the imagery story, the listener visualizes himself in the story. Each meditation introduces the reader to an idea worth contemplating, such as love, friendship, hope, etc. The following is excerpted from my children’s book of guided imagery, Imagine That! (YouthLight, Inc., 2011)

Guided imagery is a method that incorporates listening, visualizing and imagining. As children listen to a guided imagery reading, they begin to draw mental images, use sensory input, think about the concept presented, and learn to relax. When given the opportunity to interact with the imagery, children process the ideas and images. The imagery is further enhanced through discussion and follow-up activities. Children may revisit and use these images as needed.

Children enjoy using imagery because it is fun, like a game. It appeals to their natural ability to imagine and to their sense of fun” (Berkovitz, 2004).
Guided imagery can take many forms. Guided imagery may be introduced as a short reading, a longer story, or a simple directive. A child may be directed to visualize his favorite place or to picture a happy day. In longer stories a child will slowly meet a new situation and be invited to enter the story.

Regardless of the style of imagery presented, each child processes imagery in a different way. He uses all of his senses and his imagination. He/she gains individual insights from the experience.

Imagery can be accompanied by music. The Bonny Method of Guided Imagery and Music (Bonny, 1978) is used by music teachers and trained therapists who use classical music following a story. Children process the visualizations while they relax with the music. Music teacher and therapist, Linda Powell describes participation in the Bonny Method as “dreaming while awake”(Powell, 2007). Children write or discuss their ideas following the music.

Guided imagery is not hypnosis. Professionals are not telling children what to believe or what to think. They merely use stories to help children imagine success and to improve their relationships with themselves and others.(Imagine That! Copyright YouthLight, Inc., 2011)

This speaks about children’s use of imagery. Adults also benefit from the process.

6. What are the good benefits of using guided imagery?

There are many benefits to guided imagery meditation. The following is taken from the introduction to Imagine That! Imagery Stories to Help Young People Learn to Improve Their Behavioral Self-Control (YouthLight Inc., 2011) Although this discusses use of guided imagery stories in schools by teachers and counselors, the method is greatly affective when parents introduce this to their children. If you are interested in the research references, they are at the end of the book, Imagine That!

What are the benefits of guided imagery?
Teachers and school counselors can use guided imagery to aid children to feel safe and relaxed. Guided imagery helps children with tension, general anxiety, test anxiety, grief and trauma, to gain insight and to visualize success (Cheung, 2006). Professor Cheung also uses guided imagery with children struggling with ADHD.

Guided imagery in schools supports children with issues of safety, bullying, social skills, health, paying attention, anger, and performance anxiety (Powell, 2007). Other benefits of guided imagery Ms. Powell (2010) claims include building self-esteem, finding creative solutions to problems and the confidence to explore new possibilities. ”…When children are given the chance to explore themselves and their world through imagery, incredible transformations can take place.” (Berkovitz, 2004)

Images can also be helpful to the creative writing process. Ebersol (2007). Art classes created their story characters before they wrote and benefitted from the visualization process.

There are several techniques school professionals may use to relax ADD/ADHD students (Rief, 2006). According to Ms. Rief, imagery is helpful in developing focus, relaxation, dealing with stress and anxiety, developing social skills and creative expression.

Classroom teachers and reading specialists use visualization to improve reading comprehension on a daily basis. There are many benefits of using guided imagery in a variety of school settings.

How is guided imagery used in the schools?
Most often counselors and school psychologists use guided imagery in a small group counseling setting. However, classroom teachers and special education teachers may use guided imagery to create a safe and relaxed atmosphere and to better control behavior issues in the classroom.
Guided imagery “increases students’ self-awareness and integrates their inner senses with learning (Johnson, 1984). According to Sandra Rief (2006), visualization skills have been determined to be a valuable tool used to empower students to overcome difficulties in their lives, to develop memory, and to improve learning. (Copyright YouthLight Inc., 2011)

Adults find many benefits using imagery. These include stress reduction and health advantages.

7. When did you learn about guided imagery?

I have used guided imagery meditation for decades to help with pain levels of rheumatoid arthritis and stress.

8. How has guided imagery helped you?

Imagery meditation relaxes my mind and body. It reduces my tension and pain levels and better equips me to think, focus, and problem solve. Meditation helps me stay positive and focused.

9. What are three of your favorite guided imagery passages?

I am including one for children from Imagine That! The title is “The Wave is Like Breath.” Read or listen to this meditation very, very slowly.

The Wave is Like Breath

As you close your eyes, imagine that you are at a beautiful beach.
You sit in the sand watching the sun rise.
The sun’s golden color shines on gentle waters.
You quietly watch the water move back and forth on shore.
Breathe slowly in and out as you watch the waves do the same thing.
You feel your body relaxing to the slapping rhythm of the waves.
You continue to picture the waves and breathe slowly.
Listen to the ocean water move in and out of shore.
You feel totally connected with the earth, water and sky.
This is the start of a wonderful day. (Pause and relax in this place awhile.)

Slowly stretch and open your eyes.
Keep these memories with you as you slowly open your eyes.
Make it a fabulous day.
When you need to relax, recall these images of the beach.

This imagery story is also from Imagine That! (YouthLight, Inc., 2011)
Possible

Think about this.
Possible is the opposite of impossible.
Imagine a world where dreams can happen.
The word “can’t” is not spoken or even thought.
Close your eyes, and imagine what is possible in
your life.
Picture yourself doing something you have been
afraid to do.
Maybe it’s playing a new sport or rock climbing.
Perhaps it’s being brave enough to talk to
someone at school.
Maybe it’s going in for extra math help after school.
You could ask a classmate for help.
Imagine that you can do anything.
Think of something you want to do.
Just know that you can follow your dreams.
Picture your dreams in living color. (Pause; sit quietly awhile.)

Slowly open your eyes.
Remember that anything is possible.
Yes, it is possible.

This meditation “A Sea Shell” is from Book One. Relax: Staying Grounded After Diagnosis. This is one of four books of meditations I wrote three years ago during treatment for breast cancer. The four eBooks contain Guided Imagery Meditations for Women with Breast Cancer are titled: Relax, Reflect, Restore, and Recover.

A Sea Shell

Run your fingers over a polished, smooth shell.
It is so soothing.
The repetitive stroking of your fingers.
The sensation.
A sea shell is a certainty in a time of uncertainty.
This lovely object affirms the beauty of
nature and life itself.
When you relax or meditate,
try holding a smooth object.
It could be a small polished stone.
Or a glossy piece of jewelry.
A swatch of a favorite velvety fabric.
How can a tiny object be comforting?
Gently close your eyes and breathe deeply.
Imagine that you are in a favorite spot.
You are curled up and comfortable.
You have a special object in your hands.
Breathe slowly and rhythmically.
Stroke this favorite object between your thumb and forefinger.
You find your fingers in rhythm with your breathing.
The pattern of breathing and fingers is captivating,
relaxing and all consuming.
You find your mind leaving stress and problems behind.
You are lulled into deep relaxation.
Sit like this in a quiet place.
Continue breathing and stroking the silky object.
Continue this pattern for at least ten minutes.

When you are totally relaxed.
Gently stretch and awaken.
Open your eyes.
Use a comforting object when you meditate.
Awaken your senses.
Relax.
A simple shell can be so healing.

10. Where do you get your ideas for writing the guided imagery for your books?

Everything I have written has come from my experiences, either professionally or personally. The meditations in Imagine That! Are meant to help children think through and solve problems, develop better self-esteem, and learn how to calm themselves.

I use nature and other topics familiar to children as springboards to develop imagery stories. Children can more readily picture themselves in these scenarios. I also believe these imagery stories and activities help children understand themselves and learn to control their behavior.

The meditations in Relax, Reflect, Restore, and Recover were daily messages in my heart with concerns and feelings that I sorted out in my writing. This allowed me to turn any negative thoughts into positive ones, visualize, breathe and meditate on more optimistic ones.

As I moved into wellness, I began writing guided imagery meditations for wellness. I also am developing interactive very short imagery stories for toddlers and young children. The idea for the latter came from time with my five-year old grandson.

11. How do you weave research into your manuscripts?

I have searched and cited research studies on the benefits of guided imagery. This is found in the books’ introductions.

I developed Help Me  Say Goodbye, a children’s grief therapy book after researching about grief and what books were available for children.

Forums, Fairs and Futures: A Journey in Time through Markets of the World required the greatest amount of research. I researched places, history and the monetary/economic systems of several early cities.

12. What are you writing now?

I am working on two manuscripts of guided imagery. The first is for adults. I am enjoying writing these wellness meditations. The second is for very young children. I may be blazing new territory, as these imagery stories are short and interactive. Children do not have to close their eyes or sit still. They interact with the imagery in an active way. Young children relate better when they are moving and thinking at the same time.

13. How do you know when your manuscript is ready for submission?

That is a challenging question. Is it ever perfect? I do edit and listen to my words many, many times. I try to get others to try the meditations and comment on them. After much ado, I begin a proposal and send it out to publishers.

14. What three things should a good query letter contain?

A query letter should engage the publisher. The working title should be clear, the purpose and audience stated. A note about how the book is better and differs from others on the same subject is a valuable addition to a query letter.

15. How did you find publishers for your books?

Ah, that is the hard part! The publishing business changes constantly. It seems to be contracting, not expanding. There is still a place for independent publishers. That is where my educational and counseling books have been published.

Getting the right match is a challenge. The Literary Marketplace and The Writer’s Market are good references, as well as publishing information in writing magazines. The Society of Children’s Book Writers and Illustrators’ magazine, “The Bulletin,” has a publishing page or two in each edition.

I also get information about publishers through networking and attending writing conferences. Since I do not have an agent, I cannot solicit some of the larger publishing houses. If a writer wants to knock on those doors, she needs an agent.

16. Did you cry while writing any of your books?

I don’t remember crying, but it was an emotional time for me when I began writing Help Me Say Goodbye: Activities to help Kids Cope When a Special Person Dies. My mother had just died after a long bout with cancer.

When I wrote the guided imagery meditations for Relax, Reflect, Restore and Recover: Guided Imagery Meditations for Women with Breast Cancer, I was going through a rough time with breast cancer treatment. I had a lot of emotions which changed on a daily basis. The writing and use of these imagery stories was calming and soothing to me.

17. How did you do in English as a kid?

I did well in English and loved the literature. I am still a voracious reader.

18. What’s your favorite book of all time? Why?

My favorite children’s book is Tom Sawyer by Mark Twain. I love the naughtiness, spirit and adventure of Tom’s escapades. The book also has a historical impact, since it shows how separate and unaccepted black Americans were in the 1860’s. There are many interesting concepts, such as Huck Finn’s father’s alcoholism, Tom not living with his parents, and the lifestyle along the Mississippi River at that time. There are many lessons Tom learned and shared in this remarkable book. The writing and dialogue are also superb.

19. What’s your favorite book of all that you’ve written?

Each book is a part of who I am. All of my writing came from my life experience. It is difficult to choose. I am attached to the new books I am currently writing.

If I have to choose, the four audio and digital books of meditations I wrote three years ago when I was in treatment for breast cancer have to be closest to me personally. Each meditation went from my heart, my mind and my soul to the computer. I hope other women walking this path will find the meditations in Relax, Reflect, Restore, and Recover calming, centering, and comforting.

20. Which book on the craft of writing has helped you the most and why?
Olga Litowsky’s It Is a Bunny Eat Bunny World: A Writer’s Guide to Surviving and Thriving in Today’s Competitive Children’s Book Market, Walker Publishing, 2001, is an excellent guide to navigating the world of children’s book writing and markets.

21. What is your favorite blog? Why?

Joan, I love your blog. It is so encouraging and upbeat. You always have such a variety of ideas and writers for us, the readers, to take in. Thank you.

Thank you, I’m honored that I give you encouragement.

22. What other blog do you go to for inspiration and encouragement?

I do use the SCBWI blog and Katie Davis’ blog. Because of my limited vision, I write and research when I can, but may not surf writing blogs as much as I would like.

23. What’s a funny question or unusual statement you’ve heard or read related to your books?

I may be too serious, and my writing is about serious topics. I did use a lot of humor in a novel, Smoky Secret Agent Cat. This book has not yet been published. I also have an idea for a funny picture book. Maybe then I’ll have funny comments.

I love your story, Smoky, Secret Agent Cat. I hope it gets published soon.

24. What does your writing mean to you?

I’ve been writing for more than twenty-five years. I love creating, taking an idea, watching it grow. Writing is not only a wonderful expression of who I am. It is also a way for me to contribute, to give back, and to leave my footprints.

Biography
Janis L. Silverman is a retired elementary, middle school, junior college and specialist teacher of gifted and talented children. She holds a B.S. Degree in Elementary and Kindergarten Education from the Pennsylvania State University and an M.A. Degree in Special Education: Teaching the Gifted and Talented Child from Northeastern Illinois University.

Read the full article at:

http://joanyedwards.wordpress.com/2014/05/27/guided-imagery-for-children-and-adults-interview-with-janis-silverman/

 

Janis’ website http://www.janislsilverman.com

Visit Janis Silverman’s Amazon author page at:
http://www.amazon.com/Janis-L.-Silverman/e/B001K8HEEQ and
her Facebook author page at http://www.facebook.com/JanisLSilvermanAuthor

 

Amazing Spring

Amazing Spring

How amazingly beautiful spring can be!

Are you paying close attention?

Nature is tapping you on your shoulder.

Turn off as many electronics as possible.

Listen carefully.

Listen to the robins chirp, the mourning doves coo.

The tiny yellow finches flutter constantly to

And from the finch feeder.

Squirrels chase one another.

Rabbits hop and scurry.

Listen to the sound of Spring rain pelleting

Against the window.

Scan the stunning flowering trees.

The fluffy pink and white apple and cherry blossoms.

The exquisiteness of the plum trees

With dark red leaves and delicate pink flowers.

Breathe in the luxurious and delicate perfume.

Notice the dancing gracefulness of the dogwoods.

So lacy and delicate against the silhouette of the pines.

Spring can overtake your senses.

You can easily be on sensory overload.

Sit where you can be quiet and take in the beauty.

Breathe slowly, deeply, rhythmically.

 

Meditate

Observe the activity and beauty all around you.

Close your eyes.

Picture all that you’ve been observing.

Recall the fine detail of the dogwood blossoms.

The panorama of flowering cherry trees.

The smell of apple blossoms.

The lush greens of grass and trees.

Allow these sights, sounds, and fragrances to surround you.

Feel your senses brimming over.

Permit this beauty to enter your body through your senses,

Your memory and your imagination.

Let your remembered images fill your mind.

Watch as worries are swept away with the wind.

Imagine that you are showered with flower petals.

Breathe slowly and rhythmically.

As you picture all the beauty of spring,

Be aware of your thoughts and emotions.

How does spring affect you?

 

Sit awhile.

Visualize the amazing beauty of spring.

Consider how your mind and emotions

May be open, recharged or revitalized.

Meditate about these ideas for about ten minutes.

 

Draw/Journal

When you are ready to awaken,

Stretch your limbs.

Take a few deep, cleansing breaths.

Inhale through your nose.

Exhale through your mouth.

Draw or write about spring’s effects,

Your thoughts and feelings at this time.

If you like, share your words or drawings

With a friend.

 

Reflect

Spring is such a welcome time.

Spring seems to say, “Wake up! You’re alive! Live!”

Breathe in the beauty, the sheer energy.

As you connect with nature,

You reawaken to purpose.

Let Spring embrace you.

Allow this miraculous season to ground you.

You are enveloped by incredible beauty.

May this be a time of renewal and growth for you .

 

Copyright
Janis L. Silverman Soothe Body and Mind, April 2014

 

Wag More; Bark Less

Wag More; Bark Less

Some pets, by their nature, are loving and calming.

Others may be squirmy and excitable.

Each of us has a certain disposition.

We have to work with that the best we can.

How can we attain grace, peace and a loving nature?

One way to figure this out, is to look at those

Who have these wonderful qualities.

Picture the most loving pet you know.

Bring to mind the warmest, most caring person you know.

Gently close your eyes.

Breathe softly, deeply, in and out.

Pay attention only to your breath.

Visualize the individual (s) who seem to

Wag more and bark less.

They seem to be calm, even when facing challenges.

They rarely complain.

They smile readily.

These people may greet you warmly,

As if they haven’t a care in the world.

How do they accomplish this?

Consider strategies they may employ.

 

Meditate

Sit awhile.

Focus on your breath.

Allow your body to relax from the top of your head,

Slowly, slowly down to your toes.

See your breath as a magic relaxing potion,

Flowing through you, from you, and back into you once more.

Do this until you sense calm flowing through body and mind.

Consider strategies to develop calmness and caring.

Do this for at least ten minutes.

 

Draw/Write

When you are ready to awaken, stretch your limbs.

Shake your hands and arms out.

Open your eyes.

Journal or draw the strategies you have considered

To help you generate more peace and love.

 

Choose one of your ideas to further develop

The qualities you aspire to.

Create a written plan to achieve this first method.

If you like, share your plan with a friend.

 

Reflect

Try to be loving and patient with yourself.

No one is perfect.

Stick to your plan.

Check in with yourself and/or a friend to

Help evaluate your progress.

Don’t give up.

Work with your other strategies one at a time.

If you bark once in a while, that is OK.

Breathe, meditate, and focus your intention

On feeling relaxed and loving.

Continue to visualize yourself as you wish to be.

It will happen.

When you cultivate peace and love,

You will be peaceful and loving.

What a wonderful aspiration!

 

A Valentine for the World

I love Valentine’s Day. It should be every day. Here is one way to make this happen. Enjoy the meditation and share it with others.

A Valentine for the World

How can you create love?

Share love?

Live in a caring world?

Gently close your eyes.

Breathe in slowly, rhythmically.

Feel your belly rise and fall.

Focus on your breath.

Sense your breathing getting slower.

Be aware of your limbs softening.

Allow your neck muscles to relax.

Observe your heart beating gently.

Picture light entering you through your feet.

Sense your feet and ankles relaxing.

See the light traveling up your legs, knees and thighs.

Feel your legs letting go of tension.

Watch the light move through your pelvis to your abdomen.

Sense these areas softening.

Now the light moves to your heart.

It fills your heart with loving warmth.

Let the light rest here while you breathe deeply.

(Pause)

Allow the light and love to move as one.

Visualize caressing energy spreading up your shoulders,

Down your arms to your fingers.

Watch passionate affection travel up your neck,

Through your head, mouth, nose, eyes

Forehead and crown.

Observe this force passing through your mind and spirit.

Watch as it moves back to your heart center.

Place your hands across your heart.

Picture and sense love completely filling your heart.

Breathe in the feeling of adoration and affection.

Breathe out this passionate vitality.

Allow love to permeate your tissues, your cells.

Breathe gently as you observe this phenomenon.

Observe this energy Infusing your body and mind.

Meditate

It is time to prepare for meditation.

Picture love permeating your mind,

Your soul and your body.

Now that your heart and body are filled with affection,

It is time to share your love.

Visualize this passionate force surrounding your,

Family and friends.

Encircle those who bring conflict to your life.

As you shine love and light around them,

Send them good wishes.

Try to picture these individuals with affection in your heart.

You may wish to extend your loving vitality to world

Figures and world conflicts.

Continue to wrap yourself in a blanket of  passionate
affection.

Sense it flowing through your body.

Observe the reactions in your body.

What changes are happening?

Make note of your breathing.

Pay attention to other changes.

How does this Valentine meditation affect your thinking?

Your mood and your spirit?

Sit quietly.

Enjoy this meditation for about ten minutes.

Journal/Draw

When you are ready to awaken,

Stretch your limbs, take a deep

Breath and open your eyes.

Consider how this imagery is powerful

And life-changing.

Include several ways you can create love for

Yourself and for others.

Select one thing you can do today to generate this

Positive force.

Draw or write about this meditation experience

Pause while you reflect and write.

(Pause)

When you have finished drawing or writing,

Share your observations with a friend.

Reflect

Try doing the Valentine meditation

Daily for several weeks or longer.

See how this love imagery changes

You and your relationships.

Share the Valentine meditation with others.

Spread love and good wishes.

Suggest that others do the same.

Observe as the positive energy brings

Peace and good will to one life at a time.

Imagine what it may do collectively!

On Valentine’s Day and every day,

Fill yourself with love.

Share it with others.

 

Thinking About Spring

Think Green!

You may be ready for spring, but it is still January!

You can imagine spring with the following guided imagery story, “Evergreen Spring.”

You will relax and connect with nature, the beauty of spring and be more open to the world around you.

Read “Evergreen Spring” aloud, very slowly, or ask an adult to read it to you.

The following is an excerpt from IMAGINE THAT!:Imagery Stories & Activities to HelpYoung People Learn to Improve Their Behavioral Self-Control, by Janis L. Silverman, published by Youthlight, Inc. www.youthlight.com

Evergreen Spring 

Close your eyes and think of spring.

Green is everywhere.

Trees and shrubs bud and leaves appear.

The grass is a blanket of green underfoot.

Vines hang on arbors, sprouting new glossy green leaves and flowers.

Winter is gone, replaced with new plant life of amazing beauty.

You are dazzled with the wonder of spring.

You feel energized and hopeful.

You look forward to months of gorgeous green

Followed by summer fun.

See your connection with nature and life.

You feel alive and excited about each new day.

(Pause; sit a few minutes and picture spring.)

When you are ready, open your eyes.

Remember the beauty and wonder of spring.

You, too, are part of each spring.

Remember all of the images of Evergreen Spring.

Return to these images any time you want

To imagine spring time.

 

Discussion Questions:

1. How is spring important to you?

2. Try writing an analogy to spring or another season. Ex. Spring: green: Winter: white

3. How does the very beginning of spring make you feel?

4. Would you ever return to Evergreen Spring in winter? Explain.

Optional Activity: Leaf Collage

Materials:
You will need two pieces of art paper, real or paper leaves made from
colored construction paper, two pieces of lined paper, markers, glue
and a pencil.

Select a green leaf. Either trace the
leaf or draw one. Cut it out of paper or cloth. Draw and cut out several
more leaves, or use a variety of fresh leaves from outdoors to create a
leaf collage. Arrange the leaves and glue them to the colored paper.

Follow-up Writing Activity:
Write about how spring makes you feel in your journal, or write three
to six words about spring on the collage. Share your collage and ideas
with a friend.

This was a blog post on a Writer’s Playground:

http://lindamartinandersen.wordpress.com

 

 

 

Possible

Possible.

Say this word quietly several times.

Doesn’t it feel great?

Doesn’t it sound wonderful?

The word opens doors that you may have closed.

It creates an open mind and an open heart.

Consider what you’d like to be doable in your life.

Take a few deep, cleansing breaths.

Locate a quiet undisturbed spot.

Slowly close your eyes.

Visualize in your mind what you want in your life.

Perhaps you’d like more family time.

Maybe you want to write a book.

You might want to build a tree house for your children.

You may picture yourself traveling to an exotic place.

You may wish to return to school.

Take some time right now to picture your
desires.

 

Meditate

Sit quietly and breathe softly, rhythmically.

Focus on those “pictures” in your mind.

Consider what is missing and what you wish for.

Do this for at least ten minutes.

 

Journal/Draw

When you are ready to awaken,

Stretch your limbs.

Open your eyes.

Write or draw what you visualized.

Choose your top priority.

Create a plan to bring this element

Into your life.

 

Reflect

Make your wishes possible.

Begin today to create a space, a place

For this to happen.

Write an affirmation, such as, “I can learn

 to scuba dive by attending classes once a
week.”

Post your affirmation on the bathroom mirror.

Place it in your wallet or purse and on

the refrigerator.

 

Consider what is possible.

Visualize your desires once more.

Whisper the word, “possible.”

Believe.