Be fully present, develop awareness and powerful states of being.


Meditation is a mental discipline to help you get beyond reactive thinking and into a deeper state of relaxation and awareness.  It is not a way of making your mind quiet, but a way of entering into the quiet that is already there (buried under the 50,000 thoughts the average person thinks every day.) 


  • Behavioral: Promotes acts of empathy. Increases compassionate behavior. More patience.
  • Cognitive: Improves attention. Sustains concentration and focus. Increases productivity.
  • Emotional: Helps control thoughts. Enhances mood. Provides a sense of calm, peace and balance. Makes you happier.
  • Health: Reduces pain and stress. Increases energy and immunity.


  1. Set aside a time in your day where you can sit comfortably and won’t be distracted or disturbed. 
  2. Find a comfortable but attentive seated position, close your eyes and bring your attention to your breathing. 
  3. Place one hand on your belly to start. 
  4. With the mouth closed, breathe in gently and smoothly through the nose for six seconds. 
  5. Feel your belly expand like a balloon as you breathe in. 
  6. Breathe out just as gently and smoothly for six seconds. Feel your belly contract. 
  7. Continue to breathe gently and evenly at an even pace and relax your hand from your belly. 
  8. As you breathe in, imagine that each breath is uplifting peace and joy from your heart to the top of your head. Smile as you do this. 
  9. As you breathe out, imagine your breath going down from your head to your heart and into your belly taking with it a calm stillness. 
  10. Breathe in uplifting peace (up the body), breathe out calm (down through the body.)  
  11. Continue this pattern for five to ten minutes. Then just sit there with your eyes closed and notice how you feel.  
  12. Reflect in your journal any insights or learning.