Give them love.
Give all your love.
Every minute, every second of your life, love and demonstrate love.
Touch all the people who cross your path.
Touching passes energy.
Seeing passes power.
Smiling passes serenity.
Shining your light passes hope.
All your life will transform from that touch, that look, that smile, and that light.
The whole universe will change a little on account of your attitude.
The whole universe will change a little because you embrace the light.
The whole universe will change a little because you choose to love. —Adapted from a Care2 E-card
Sister Alma Rose Q & A
Dear Sister Alma Rose — I have sampled the guided meditations on LifeIsPoetry.net. Many of them are simple and satisfying. Some of the others intrigue me, but they seem to want me to do six impossible things at the same time. Like like when I took golf lessons [“Keep your head down. At the top of your swing, the club shaft should be parallel to the square root of the angle of the sun minus three degrees, and the clubhead should be pointed at the target. BUT DON’T LOOK! If you’re left-handed, your left arm should be straight and your right elbow should be bent at a 63-degree angle. DON’T LOCK YOUR KNEES! Now just unwind, fluidly and naturally. BUT DON’T MOVE YOUR HEAD!”].
The most complicated meditations also seem to be the ones where people talk in breathy, ethereal voices, unlike Susan Piver, who speaks with warmth and reassurance. Still, I wonder what I’m missing out on. Can you advise me? —Spooked in Spokane
Dear Spooked — Honey, Sister Alma Rose knows exactly what y’all mean. If y’all have to think real hard on how to do a meditation “right,” then y’all ain’t meditating, y’all are thinking.
- Inhale “navel to spine.” Use your diaphragm to draw in air. By breathing in this way all the time, y’all are actually drawing more air farther into your lungs and y’all are, in a manner of speaking, practicing a continuous relaxation exercise. You’re less likely to experience signs of unhealthy stress such as headaches and numbness in your hands than when your breathing is habitually shallow.
- At least a few times a day, whatever y’all are doing, practice “inhaling the light.” Some people believe that there is an eighth chakra, in the form of a small sun above your head. Other meditators talk about breathing in the light from your own energy field, or aura. Yet another approach is to imagine that y’all are inhaling “the light from a thousand universes,” which is, in a sense, literally true. Your goal is to feel, without thinking about it, that every breath fills your body with light and energy.
The sensation of exhaling has different purposes, depending on the meditation, so once you habitually start inhaling light, you can decide (or the meditation guide can instruct you) what to do with the out breath. Sometimes y’all will exhale dark thoughts, negativity, pain, sickness, fear…. Other times y’all use exhalation to “push” the light you’ve just inhaled throughout your body, or to a spot where there is pain or inflammation.
- Whenever y’all listen to music that particularly pleases or stirs you, “tune” your body’s vibration to the music’s vibration. This is really easier than it sounds. The “Crystal Chakra Awakening” meditation (number 5 in the second set on page) is good practice for sympathetic vibration.
- Practice self-acceptance all the time, even when y’all screw up — especially when y’all screw up. This doesn’t mean justifying the screwup. It’s more about having the humility to allow yourself to make mistakes. Beating yourself up is ego-centered, and it’s a waste of the time y’all could be spending getting on with life.
Sister Alma Rose recommends that you start with Jack Kornfield’s soothing meditation instruction and then proceed to Susan Piver’s relaxation, breathing, and lovingkindness practices (numbers 9, 10, and 11, top set on page).