Each day, I meditate for seven minutes. Why seven minutes? Because I put on a piece of music that I like.

Each day, I meditate for seven minutes.  Why seven minutes?  Because I put on a piece of music that I like, one that is soothing and calm, piano and flute, one that I associate good feelings with, and it happens to be seven minutes long.

I sit with my back against a wall, put on my headphones, listen to the music, and imagine galaxies and stars and the Universe above, and I imagine all the light from space flowing into my head and down into my body, going wherever it needs to go.   I breathe slowly, naturally.  As I inhale, I think, I love myself.  Then I exhale and let out whatever the response in my mind and body is, whether there is one or not.  That's it.  Simple.

Instructions Step 1: Put on music.  Something soothing, gentle, preferably instrumental.  A piece you have positive associations with. Step 2: Sit with back against wall or window.  Cross legs or stretch them out, whatever feels natural. Step 3: Close eyes.  Smile slowly.  Imagine a beam of light pouring into your head from above.  Step 4: Breathe in, say to yourself in your mind, I love myself.  Slowly.  Be gentle with yourself. Step 5: Breathe out and along with it, anything that arises.  Any thoughts, emotions, feelings, memories, fears, hopes, desires.  Or nothing.  Breathe it out.  No judgment, no attachment to anything.  Be kind to yourself. Step 6: Repeat 4 and 5 until the music ends.

(When your attention wanders, notice it and smile.  Smile at it as if it's a child doing what a child does.  And with that smile, return to your breath.  Step 4, step 5.  Mind wanders, notice, smile kindly, return to step 4, step 5). Step 7: When music ends, open your eyes slowly.  Smile.  Do it from the inside out.  This is your time.  This is purely yours. Why music?  Since I listen to the same piece each time, it now acts as an anchor, easily pulling me into a meditative state.  A crutch perhaps, but a nice one.   Do this meditation consistently.

Love Yourself Like Your Life Depends On It