DW Healing Arts LLC
South Bend, Indiana

Balance with Meditation Techniques

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Breathing TechniquesMeditation TechniquesSilence and Music

Balance with Meditation Techniques



Studies show that 5 – 10 minutes of meditation and deep breathing a day can significantly reduce the impact of stress and improve your health and well-being. Here are some tips for choosing the right meditation practice for you.


Choose a quiet room where you will not be disturbed. Turn off your phone. Set a timer if needed. Make sure the room temperature is comfortable. You may need a blanket or jacket, as our body temperature drops slightly when we relax. You may want to turn down the lights, burn incense or light a candle to help promote a calm atmosphere.

Seated Position:

yogaSettle into a comfortable position in a chair with good back support. Move around until you feel your bones in contact with the chair seat. Plant your feet firmly on the floor and allow your arms to rest comfortably in your lap. Some people prefer to sit cross-legged on a bolster or yoga mat in a lotus position.

Alternative Positions: 

alternativeYou may prefer to meditate lying on your back on a yoga mat in Savasana or corpse pose. You may want a bolster or pillow under your knees. Another option is to elevate your feet on a chair or couch to take pressure off your low back. Lie on your back with a small towel under your head for support. Place your feet and lower legs on a chair to protect your low back. Relax for 10 – 15 minutes. Elevate your legs to decrease swelling in your ankles.

There are many ways to meditate. The goal of meditation is to switch from doing something to simply being present in the moment. Experiment with some of the following suggestions including silence, music, visualization and breathing techniques as you begin this practice. Notice which practices help you feel a sense of inner peace and calm. Try A Morning Cup of Meditation (The Morning Cup Series) by John Bright-Fey for a simple 10 step introduction to meditation.

Meditation takes practice. When you are completely relaxed, make a mental note of how your body feels. As you become more experienced, you will be able to reach this relaxation response with greater ease. Note which techniques allow you to drop into this expanded state of awareness.


Healing with color is a technique using imagination in the form of a colored light moving through your body as a source of healing energy. There are many ways to do this. Imagine filling your body with a golden, violet or glowing white light from the bottom of your feet up towards your head. Some people like to visualize a bright white light as a small inner pilot light in your abdominal region that expands to fill the entire body. You can imagine a stream of light or sunbeam pouring from the heavens or a waterfall of rainbow lights washing over your body. Imagine breathing in white healing light to a part of your body, then exhaling a black cloud of disease or pain from your body. Imagine your body glowing with color from the inside out. Give thanks for this Divine source of healing.


closingClose your eyes and imagine exploring a safe, peaceful place in nature to calm your motions and slow your body’s stress response. Breathe deeply until you feel calmer and better prepared to handle the stress. Imagine a scene that makes you feel peaceful, such as the beach or a lake or a favorite vacation place. Visualize this peaceful place in your mind. Or focus on an activity or something else that brings you happiness. It is important to meditate on things that make us feel happy as our thoughts influence our body’s response.

Add your other senses to the experience. Imagine feeling the warmth of the sun on your face or the gentle breeze in your hair. Smell the scent of the ocean and hear the sound of the waves crashing on the beach. Feel the soft grass supporting your body.

Set intentions to focus your mind and manifest the things you deeply desire in your life. Your brain unconsciously influences your choices and guides your decisions when you write or speak these goals regularly. Make a specific list of goals or intentions and post it where you can see it. Pray and meditate on it regularly.