From Deepak Chopra
The purpose of meditation is the tune in to find peace within that spiritual traditions talk about that passes all understanding.
First of all, the most important thing is sit comfortably on the sofa without slouching. Do not lie down as you may fall asleep. Don’t cross your legs, keep your hands open, and be comfortable.
Repeat to yourself loudly the two words, ‘I am. I am. I am. I am.’
Now you can close your eyes and you can whisper those two words to yourself, ‘I am. I am. I am.’
What will happen is that you’ll have other thoughts. You might feel sensations in your body. You might hear sounds in your environment. Whenever you become conscious of that then go back to repeating ‘I am’, mentally, without moving your lips and your tongue for about five to ten minutes.
Now let’s assume you’ve done that for five minutes. Keep your eyes closed, and bring your awareness into your heart, right in the middle of the chest. With all of your awareness try to see, sense, feel your heartbeat. See if you can sense your heartbeat either as a sound or a sensation.
Now that you’re experiencing your heartbeat as a sound or a sensation, bring your awareness to your fingertips, to your hands. Bring your awareness into your fingertips. You can open you eyes and peek for a second and then go back with your eyes closed. Feel your heartbeat in your fingertips. If you feel that, you’ve just diverted blood flow to your hands. This is one of the fastest ways to relieve a migraine headache.
Now bring your awareness back into your heart and just mentally repeat the four words: Peace. Harmony. Laughter. Love.
Do that for two minutes and now move your awareness anywhere in your body that you want to bring healing to. You don’t have to visualize anything, you don’t have to say anything, just bring your awareness. Just bringing awareness to these different parts of your body will bring consciousness, which is healing.
Finally, come back to your heart and, again, those four words: Peace. Harmony. Laughter. Love. Remember those are the goals of all the other goals in our life, whatever we want, ultimately that’s what we want. So repeat: Peace. Harmony. Laughter. Love.
Now keep your awareness in your heart and just for one minute, experience gratitude. You experience gratitude by thinking of all the things you’re already grateful for. The more you experience gratitude, the more you’ll attract things in your life that will make you feel even more grateful. Do that for a few seconds, relax into your body, and open your eyes. This is a healing meditation.