Healing Energy: Rose Meditation

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1. Rose Meditation

It is helpful to record the script for this meditation first and play it back to yourself, or alternatively get someone else to read it for you so you do the meditation.Ensure you (or the person reading it to you) allows time at each step for you to focus and visualise.

The Rose Within

Sit on a chair ensuring your spine is upright and your feet are squarely on the floor. Gently allow your eyes to close. Take three deep breaths and sigh them out, letting go of any tension you may be holding.

Return to your natural breathing pattern and start to focus on your inhalations and exhalations.

Allow the room to fade. Imagine yourself outside in a garden in the sun. You are in a garden of roses. It is a warm day and the scent of roses fills the air. All around you the roses are blooming in abundance. You look about. There are roses every colour and type.

You walk around looking at their exquisite beauty and smelling their delicate perfume. Some roses are in bud and others are fully open.

You continue to look around until one particular rose draws your attention. You
notice how perfect it is, how beautiful it’s colour is. You notice the thorns perfectly positioned on the stem to protect the flower. The leaves are green and glossy. You hold the focus on this particular rose continuing to notice it’s perfection.

Now let your mind flow into the individual bloom so that you can explore it at a deeper level and experience it’s flowering and perfection. Feel how the rose opens to reveal its full beauty. Know that here in this rose is the creative power of love expressed in simple beauty.

Now draw imagine drawing this rose into yourself, holding it within your heart. Feel the rose within bring its beauty and love into your being. Experience you’re your rose opening within you and spreading its gifts to you. Know that you can also let others share in the gifts your rose has given you.

2. Meditation – Counting the Breath

The mediation below is a very simple meditation, but one that I personally have found to be very effective, especially when I’m feeling agitated, anxious or when my mind is racing. At these times, I can’t still my mind enough to just focus on my breath, do a body scan, or any other meditation. The meditation technique simply revolves around counting each inhalation and exhalation up to the count of 10 and then beginning again from the count of one.

Counting the Breath

Move into your meditation positions, ensuring your spine is upright and your feet are squarely on the floor. Gently allow your eyes to close. Take a couple of deep breaths and sigh them out, letting go of any tension you may be holding.

When you are ready return to your natural breathing pattern and start to focus on your inhalations and exhalations. Mentally count each inhalation and exhalation: Inhale - “one”, exhale - “two” and so on. Continue up to the count of 10. When you reach 10, start again from one and continue this pattern.

If your mind wanders, just let go of whatever you are thinking about and return to counting the breath again, beginning at one.

As you continue to count the breath, start to observe it. Don’t try and change it. Silently draw the pronunciation of each count to match each inhalation and exhalation. Notice the length of each count and whether the length of each breath changes.

Keep returning your focus to counting the breath.

If you wish, you can now change your counts to encompass one whole breath – one count for both an inhalation and exhalation. Continue to count up to 10 and then begin at one again.

Observe your breath as you count and notice how long each breath is. Notice if it changes speed or stays the same.

Keep your focus on counting the breath. If you become aware that your mind has wandered, gently return to counting breaths from one again.

[To finish] Start becoming aware of your surroundings and the people next to you. Begin to move your fingers and toes and feel the energy flowing back through your body. Begin to stretch and feel yourself returning fully to your body. Sit quietly and when you are ready open your eyes and pay attention to the way your body is feeling in its relaxed state.