For this meditation it is best to use some natural object like a flower, a stone, a feather, a shell, or a bit of driftwood. Avoid man made objects.
- Place your meditation object where you can see it easily. You can even hold it in your hand.
- Sit quietly, close your eyes and turn your attention to your breathing.
- Become aware of each exhalation and each inhalation.
- Notice how the air feels as it enters your nostrils, fills your lungs and leaves again.
- Fill your lungs slowly, bottom to top, inhaling as though every cell in your body is breathing. Inhale until you feel you can inhale no more. Then, exhale as slowly as you inhaled.
- If your attention wanders, bring it gently back.
- As you become calm and centered, focus your attention on your object.
- Breathe deeply and evenly with your gaze on your object.
- Notice its colors, its texture, its personality.
- Imagine that you love this thing.
- If you wish, you can close your eyes as you feel your heart reach out to embrace the object, to caress it.
- Imagine the object loves you in return.
- Feel it become part of you. You may realize that it always has been.
- For a few moments allow yourself and the object to become one.
Allow meditators to meditate for several minutes. Take the opportunity to meditate yourself.
- Now, gently bring your attention back to your breath, the physical sensations of breathing.
- Pay attention to your body and the sounds in the room.
- Move, stretch and open your eyes.
Meditation for Every Mind 