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Meditation - Beverley Lewis

A simple meditation is a wonderful way to take an all important time-out from the hustle and bustle of every day life, as well as a way to quieten and refocus the mind, calm and restore the body and reflect on life or issues that are troubling us.

By disconnecting from our everyday tasks and focusing on just one thing, be it a word or sound, an image or symbol such as a flame or Mandala or by concentrating on our own breathing, we can become refreshed and refocused with clarity of thought or vision. By focusing on just one thing and dismissing all other distractions, such as our own thoughts or outside stimuli, we allow ourselves to become more attentive to our higher guidance.

If meditation conjures up images of people contorted in seemingly impossible to achieve yoga postures don't worry! You simply need to be in a comfortable enough position for you to be able to relax without falling asleep. In fact you don't even need to be sitting down. I find that it is as beneficial and relaxing to 'meditate' while taking a solitary walk in my local fields, or bizarrely, while doing my ironing! I have a large family and therefore a large ironing pile and I find that standing in one place doing this repetitive task, which really takes no thinking about, is enough for me to disconnect from the outside world! I now get so much clarity of thought and higher guidance while ironing that I have to have a pen and paper handy to jot down the revelations I get!

If you would like to sit, relax and undertake a purposeful meditation it's best to begin with five or ten minute sessions. Once you are used to this and have become comfortable with quietening your mind and experiencing the relaxation and sensations gained in meditation you can lengthen your sessions to a comfortable and convenient period of time. Begin by finding a time when you will not be disturbed and you will be able to gain maximum benefit from your meditation.

If you like, light some candles, burn some relaxing essential oil and put on some gentle music. Sit or lie with your spine straight, and begin by focusing on the breath. Breathe in deeply through your nose, hold for a count of five, and then breathe out slowly through the mouth. Continue this and feel your relaxation deepen with every breath.

If your mind is busy that is fine, don't allow this to frustrate you, just acknowledge any thoughts and allow them to pass back out of your mind. If you are comfortable, talk to this thought and tell it that this is your time and you will deal with it later.

Next begin to focus on your toes and breathe into them, feeling them relax as you do. Bring your breath up to your feet and feel them relax as you breath out all tension you are holding here. Then move up to the ankles, calves, knees, thighs, hips, torso, chest shoulders, fingers, forearms, upper arms, neck, chin, face, back of head, and finally the crown of your head, breathing in relaxation and breathing out tension and negativity.

Sit or lie and enjoy the feeling of peace that surrounds and fills you until you are ready to open your eyes. This simple meditation can precede any other deeper meditations, to enhance the relaxation of the session.   

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Free guided meditations as pdf documents for you to save in your own file and practice regularly at home or in your own special quiet space.





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