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Ten minute meditation

Updated on October 24, 2014
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Through meditation and an eclectic spiritual journey, Kathryn learned from many teachers throughout her life, finding peace begins at home

Meadow and woods on the old home place
Meadow and woods on the old home place | Source

Good for the body, good for the mind, good for the soul

How frequently do you meditate?

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Calm your body, calm your mind in just ten minutes with this easy meditation

Feeling overloaded? There's nothing like a walk in the woods to soothe a troubled spirit. Haven't got a woods outside your door, let alone time for a long walk? Next time you feel ready to explode, or want to lie down in the fetal position, thumb to mouth, try this ten minute meditation for instant relief. You can do it anywhere.

And I mean anywhere. Use it when tensions rise in a meeting. It will calm you, help you focus on the task at hand, and no one will know you're doing it. Squished on all sides on a crowded bus? Employ this simple technique and feel the space around you shift.

Take ten before launching your evening routine after work. Or give yourself a break at the mall. Who knows? Maybe you'll decide you don't need that new pair of shoes after all.

Trouble sleeping? You'll nod off before you know it.

However you incorporate this easy tool into your routine, watch what happens. You might discover you don't need one more cup of coffee to get through the day.

You may even find yourself smiling more and reacting less.

Before you begin, take the phone off the hook and set a timer

When timing your meditation, use a gentle bell. This inexpensive app for your mobile devices, below, is perfect for meditating at the park, on the bus, anywhere you happen to be. Test drive it on your computer right now while you read this meditation.

Insight Timer - Meditation Timer
Insight Timer - Meditation Timer

Meditate anywhere with this Android app. Set a beginning meditation bell, an interval bell and an ending bell, each with its own set of controls.

 
In the shadows, across the meadow
In the shadows, across the meadow | Source

Begin

Sit solidly in your chair

Your back well supported. Uncross your ankles and place your feet flat on the ground, your hands loose in your lap or resting comfortably on your thighs.

Old home place, woods across the meadow
Old home place, woods across the meadow | Source

Be comfortable

Let go. Let your shoulders drop.
Take a long, slow, deep breath

Inhale deeply four more times
long and slow, letting all the air from your lungs and filling them full with each breath.

Old home place, creeping vine
Old home place, creeping vine | Source

You may experience
a long, shuddering sigh. Let it go.

Now, just naturally breathing,
not guiding your breath in any way, feel the intake of air through your nostrils.

Old home place, cottage
Old home place, cottage | Source

Gently bring your attention

to the cool air touching the tips of your nostrils as you breathe in.

As you exhale

gently bring your attention to the warmer air touching the tips of your nostrils as you breathe out.

Old home place, side cottage
Old home place, side cottage | Source

Thoughts will come

Lightly acknowledge each thought, as though giving it a slight bow with the head, then ever so easily, return your consciousness to the cool breath touching the tip of your nostrils, in.

Old home place, cloister
Old home place, cloister | Source

Whatever you are feeling

however tangled your thoughts, let it go. Let your attention drift to your breath, just at the tip of your nostril, warm air out.

For now, just for this breath,

bow to your suffering, bow to your dreams. Let them go, and return ever so gently to your breath. Cool air in, aware of it again just at the tip of your nostrils.

It may help to imagine

your thoughts, distractions, images and sensations drifting away, like a bubble or a dandelion seed, quickly forgotten.

Old home place, mushrooms
Old home place, mushrooms | Source

Returning each time

ever so gently, to the breath

              In              Out

Old home place, ivy covered tree
Old home place, ivy covered tree | Source

You may notice

discomforts in your body.

Let these awarenesses

come and go.

Return each moment

to the breath in, the breath out.

Purple daisies
Purple daisies | Source

A solution

to a problem in your life may float to the top. It is tempting to focus on the solution, perhaps to get up and take action.

Japanese garden bridge
Japanese garden bridge | Source

Acknowledge the thought

and let it go, returning to the breath in, the breath out.

Trust

that any useful information will be available to you later.

Old home place, pink flowers on long, bending stalks
Old home place, pink flowers on long, bending stalks | Source

This is always true

Some of your best problem-solving will occur in ten-minute meditations. Let the answers come and go, like every other thought. They will be waiting when you are ready. Ever so gently bring your focus again to the breath in, the breath out

Old home place, nasturtiums in the grass
Old home place, nasturtiums in the grass | Source

You may notice

your shoulders rising. Do nothing. Simply acknowledge the fact and return your attention to your breath.

Cool air--in.

Warm air--out.

Old home place, greenery
Old home place, greenery | Source

Continue to bring your awareness

gently to your breath, just at the tip of your nostrils.

For these few minutes

let go of time.

Old home place - Path through the woods
Old home place - Path through the woods | Source

Acknowledge and let go

all thoughts, itches, bubbles and pains, letting them fall away like leaves from a tree, like water from a bamboo fountain, falling away, dropping, knowing the timer will alert you when these minutes are past.

Old home place, orange posies
Old home place, orange posies | Source

For now

your only task is to breathe.

Cool air--in.

Warm air--out.

Breathe

Breathe
Breathe | Source
Old home place, purple blossoms in the meadow
Old home place, purple blossoms in the meadow | Source

When the bell rings

gently open your eyes. Like a lazy cat waking, ever so slowly stretch your arms and legs, your torso.

Warm the muscles

in a big, long comfortable stretch--no straining--just a very comfortable, lazy stretch.

Old home place, garden at main house
Old home place, garden at main house | Source

Yawn

a wide-mouthed yawn, opening the eyes wide, the nostrils wide.

 

Stretch your face

Exaggerate your yawn. Expand the body. Expand the lungs. Expand the arms.

 

Breathe.

Returning to the benches overlooking the meadow
Returning to the benches overlooking the meadow | Source

It feels so good

Are you smiling?

Smile again.

Old fashioned rose, fluttering in the breeze
Old fashioned rose, fluttering in the breeze | Source

When you are ready

gently resume your day.

At any moment

throughout the day, when you feel anxious, when you find yourself snapping back at someone, simply focus your attention for a moment or two on your breath.

Cool air--in.

Warm air--out.

Old home place, woods across the meadow
Old home place, woods across the meadow | Source

This is how we make peace in our lives--one breath at a time.


Old home place, Rufus
Old home place, Rufus | Source

With folded hands, I thank you.

Namaste



Meditation and Health

New studies back up what yoga students and spiritual seekers everywhere already know to be true: Meditation is one of the best things you can do for your health and overall wellness.

Editor, Yoga Journal in
Studies Tout Power of Meditation
March 11, 2013


A tip for bringing more peace into your every day

Before you rise in the morning

If you want peace in your life, start your day with the ten-minute meditation, just after waking, while you're still in bed. You'll be amazed how energized you feel. Here's how.

Begin at your first awareness, before you've fully wakened. Allow your body to rouse gently, focusing again on the cool air passing the tip of your nostril, in, and the warm air passing the tip of your nostril, out. Gradually deepen the breath until your eyes pop open and you fairly leap from the bed, eager for the day.

Yes, you can carry this quiet joy, this peace with you as you step into the shower or bath, and return to it easily throughout the day.

It is possible to regain these moments of calm anywhere, anytime, simply by focusing for a few breaths on the air in and the air out.

 

 

Live consciously

Start and end your meditation with an Om singing bowl that is as good for the artisans who made it as it is good for you. That's conscious living.

This beautiful, handmade singing meditation bowl is a certified fair trade product, which means you can count on the artisans having good working conditions and receiving fair wages.

It's easy to relax into your meditation when you know the products you are using have caused the least possible harm. This is one you can enjoy for a very long time.

Never silence a singing bell

Once sounded, the bell song must finish naturally. Close your eyes and let the soothing vibrations move through your body. Let go of tension as the waves diminish.

Thank you

Yellow rhododendron
Yellow rhododendron | Source

A virtual bouquet to each of you

I give gratitude to every person who finds something of value here. May you be thrice blessed.

© 2008 Kathryn Grace

Did you try it? If not yet, how do you think it might be helpful?

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    • ecogranny profile image
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      Kathryn Grace 2 years ago from San Francisco

      Thank you, @DavidStone. I am honored.

      @Brite-Ideas, so sorry you were working so late, unless of course, that's when you prefer to work. : ) Hope this page helps you enjoy meditating again.

      You're welcome, @Merrci. Ten minutes is all I can do many days, but even that little bit changes me. Perhaps you will find it so as well.

    • David Stone1 profile image

      David Stone 2 years ago from New York City

      Excellent guide. Very well done. It makes it so easy to ease into and out of a refreshing meditation.

    • Brite-Ideas profile image

      Barbara Tremblay Cipak 2 years ago from Toronto, Canada

      What a beautiful message and page for me to trip at working again into the wee hours of the night - I do meditate, but haven't in the past while so I best get back to doing so!

    • Merrci profile image

      Merry Citarella 2 years ago from Oregon's Southern Coast

      well put together Ecogranny! It is surprising that 10 minutes can make such a difference. I wish I could have enough discipline to do this regularly! That's for showing how so clearly.

    • ecogranny profile image
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      Kathryn Grace 3 years ago from San Francisco

      @Adventuretravels: I am sorry for your loss and for the turmoil you are experiencing now. If ten minutes is too long, try five. If sitting makes you anxious, try standing at the window and looking out at something you love. If you need encouragement, feel free to drop by. We're all in this thing called life together, no matter how alone we sometimes feel.

    • Adventuretravels profile image

      Giovanna Sanguinetti 3 years ago from London UK

      I think this will be helpful I am very worried about life at the moment because I am in a time of change, uncertainty and bereavement. My blood pressure is a little high. I feel anxious about life. I think I need to do this. 10 minutes seems like such a long time - my mind will be wondering all over the place. I'll try in though because I believe it will help me. Thank you for this lovely lens. I appreciate your hard work.

    • ecogranny profile image
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      Kathryn Grace 3 years ago from San Francisco

      @jmchaconne: Oh my goodness, yes. Meditating in a private garden with a waterfall is the absolute best.

    • jmchaconne profile image

      jmchaconne 3 years ago

      It is the most effective thing I've found to relive stress, and it's better than an energy drink. Thanks for the great tips. My Waterfall and Japanese garden, is another thing that is going to add harmony to my environment.

    • MelaniePaige13 profile image

      Melanie Paige 3 years ago from Adelaide, South Australia

      Such a gentle and simple way of meditation. I find it hard to calm my mind, however, I do take Yoga Saturdays and Tuesdays, and Body Balance on Tuesdays, Fridays and, starting this week, Saturdays as well, all of which have a meditation/relaxation time at the end. I will try this tonight as I also have trouble sleeping (again, my mind just keeps chatting and going off into thoughts and daydreams). Thank you for sharing this wonderful lens :)

    • ecogranny profile image
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      Kathryn Grace 3 years ago from San Francisco

      @sierradawn lm: Oh my goodness, you are in for such a treat. The music is a fabulous meditation in itself. I once saw it performed live in one long show that involved hundreds of performers, seamlessly interpreting the music in "acts" that flowed in and out the auditorium one after another with no introduction. By the end, the entire audience, thousands of us, were on our feet, utterly silent, tears of wonder and joy streaming down our faces.

    • ecogranny profile image
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      Kathryn Grace 3 years ago from San Francisco

      @sierradawn lm: Wow. I thank you from the bottom of my heart.

    • sierradawn lm profile image

      sierradawn lm 3 years ago

      I have the vinyl of Kitaro's Ki. I bought it when it first came out and was being played in a music store that I was hanging out in. Of course I have it copied on CD now, and love to use it in meditations. I also have many of the Sounds of the Earth, that I use. But I mostly love to use Tibetan crystal bowls. That is why I am dying to check out ReTurning! I have not heard of this before. It sounds beautiful!

    • sierradawn lm profile image

      sierradawn lm 3 years ago

      The meditation technique you guide your reader's through, here in this lens, is beneficial beyond words. And you have presented the best guide for this process that I have ever read!

    • ecogranny profile image
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      Kathryn Grace 3 years ago from San Francisco

      @smine27: You're welcome, and I hope you are well on the mend. I don't know if you still celebrate U.S. Thanksgiving, but if you do, a happy one to you and your loved ones.

    • smine27 profile image

      Shinichi Mine 3 years ago from Tokyo, Japan

      Thank you for reminding me to meditate. I have to admit I haven't meditated in weeks and it's no wonder I got sick. Namaste my friend.

    • ecogranny profile image
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      Kathryn Grace 3 years ago from San Francisco

      @Meganhere: Thank you. Your comment means a lot to me. I hope this simple technique serves you as well and as long as it has served me, especially in those deeply testing moments.

    • Meganhere profile image

      Meganhere 3 years ago

      Like SavioC, I have read a lot of stuff about meditation but this lens has made it really appeal to me. Bookmarked! Thank you.

    • ecogranny profile image
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      Kathryn Grace 3 years ago from San Francisco

      @SavioC: What a wonderful note. Thank you! Totally made my day.

    • SavioC profile image

      SavioC 3 years ago

      I have read many things written about meditation but this by far is the most simplest to do. You have presented it very well. I hope beginners in meditation will benefit a lot from this. Thanks for sharing this with us.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @MBurgess: Well, you just made my afternoon. Thank you!

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      Gloria Freeman 4 years ago from Alabama USA

      I have tried meditation off and on many time, but I find that I have a hard time sticking with it. I like this ten minute meditation, maybe it something I can work into my life. I like been able to calm my mind any time or place. Thank you for sharing this.

    • MBurgess profile image

      Maria Burgess 4 years ago from Las Vegas, Nevada

      I love this Grace! I will be stopping by again to repeat the process. Thanks for sharing!

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @flinnie lm: You are welcome. Come back any time and let me know how it goes.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @PinkstonePictures: You're welcome, and thanks for the visit. I hope you find this meditation as useful in your life as it has been for me.

    • PinkstonePictures profile image

      PinkstonePictures 4 years ago from Miami Beach, FL

      What a lovely smple idea. I tried it as I was reading and will definitely give this a go. Thank you for all the information.

    • siobhanryan profile image

      siobhanryan 4 years ago

      Great lens

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @CherylsArt: You're always welcome. I love knowing that people find this page a useful guide to revisit whenever stress begins to get the best of them.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @vineliner57: I agree. The good news is that it seems more and more people are taking the time.

    • vineliner57 profile image

      Hal Gall 4 years ago from Bloomington, IN

      If more people would take time to meditate the world would be a much better place!

    • TolovajWordsmith profile image

      Tolovaj Publishing House 4 years ago from Ljubljana

      I tried it, I practice it (not so many times i should) and it works! Ten minutes can really make a difference:)

    • profile image

      slyounkin1 4 years ago

      great lens!

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @Ruthi: Easy enough to do almost anywhere, so go for it!

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @CherylsArt: Thanks for coming back! You're welcome any time, of course.

    • CherylsArt profile image

      Cheryl Paton 4 years ago from West Virginia

      I've been here before, it was nice to revisit.

    • profile image

      Ruthi 4 years ago

      I really need to put this ten minute meditation technique into daily (hourly?) practice!

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @VBright: Thank you.

    • VBright profile image

      VBright 4 years ago

      I especially love guided meditations. As for the walk in the woods...that is one reason I LOVE going to the Black Hills! Great job on this lens.

    • Teapixie LM profile image

      Tea Pixie 4 years ago

      Namaste. :)

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @rainydaz: I do the same! A few simple breaths is all it takes sometimes. Thank you for mentioning that.

    • rainydaz profile image

      rainydaz 4 years ago

      I love meditation and use it daily in all aspects of my life. I've learned quick meditation techniques to use while I'm stopped at a red light, or standing in a line up. It really helps me to relax in stressful situations.

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      anonymous 4 years ago

      Thank you! Lovely Lens!

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @suepogson: You're welcome. Thank you for stopping by and sharing your experience and thoughts.

    • profile image

      DebMartin 4 years ago

      Yes. I meditate often. Wish I could say daily but I'm a work in progress. I love the way you have simplified the mediation process here. The photos are perfect.

    • takkhisa profile image

      Takkhis 4 years ago

      When i was a Buddhist monk for a week, i used to do meditation with other monks at our Buddhist temple.

    • suepogson profile image

      suepogson 4 years ago

      I love the way this is written and the peaceful pictures alongside. I try to do something similar twice a day - it makes the world a better place for me ( and therefore for those around me as I'm a nicer person!) Thank you for the clarity and simplicity of this lens.

    • JeffGilbert profile image

      JeffGilbert 4 years ago

      Great presentation for this exercise. A great lens!! :)

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @junecampbell: I hope you'll return and let me know how it feels and whether you have any suggestions.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @TheDeeperWell: Thank you for saying so, and do keep in touch and let me know how that manifests, as you say. I'd love to see it in action!

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @anonymous: You're welcome again, Tipi. Your kindness is ever an inspiration, not only to me, I've noticed in my journeys around Squidoo, but literally to hundreds.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @Elaine Chen: You are welcome. May your meditation practice continue to bring peace and comfort to you.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @TopChristmasToysGifts: Yes it is. I hope you'll come back from time to time, after you're back in your meditation routine, and share how it changes your day-to-day.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @sybil watson: So glad you found it at the right moment. May your week be blessed with unexpected joys.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @Col-Hectorz: Yes, it does. I hope you'll share your method here on Squidoo. If you do, please let me know.

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      Col-Hectorz 4 years ago

      I do something quite like this, it's given energy like a power nap!

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      sybil watson 4 years ago

      This lens is just what I needed this week! I will definitely use your guidance.

    • profile image

      teach 4 years ago

      Great tips...thanks for sharing. There are definitely times when I need to use this!

    • profile image

      TopChristmasToysGifts 4 years ago

      Your lens has definitely inspired me to get back into my meditation routine. I'ts amazing how relaxed you feel after even a 10 minute meditation.

    • Elaine Chen profile image

      Elaine Chen 4 years ago

      I like meditation as I believe it is the best approach to bring peace to my life; thanks for sharing meditation methods here

    • Elaine Chen profile image

      Elaine Chen 4 years ago

      I like meditation as I believe it is the best approach to bring peace to my life; thanks for sharing meditation methods here

    • profile image

      anonymous 4 years ago

      Kathryn, its nice to return to your restful place. Thank you for the calm feelings, blessed again.

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      getmoreinfo 4 years ago

      Great tips on Ten minute meditation

    • ksktika profile image

      ksktika 4 years ago

      yes i did, and i did try to play meditation bowl too. i bought that from thailand.

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      TheDeeperWell 4 years ago

      The beauty of this lens inspired me to be more zen-like in all my lenses...will see how that evolves and manifests. No pressure, just breathing...

    • lewisgirl profile image

      lewisgirl 4 years ago

      Very nice! Good suggestions.

    • GrowthSpark profile image

      GrowthSpark 4 years ago

      Great lens and lovely pictures, many thanks

    • junecampbell profile image

      June Campbell 4 years ago from North Vancouver, BC, Canada

      You have done an outstanding job of describing this meditation. I will be trying it later today when I get home from doing errands. Thanks so much.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @woodandwire: It is true that disciplines vary. I had many, many teachers over the years.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @chi kung: So glad to hear it as that was my main intent.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @anonymous: Thank you.

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      Kathryn Grace 4 years ago from San Francisco

      @Dressage Husband: Thank you for saying so! And thank you too for the blessing.

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      Stephen J Parkin 4 years ago from Pine Grove, Nova Scotia, Canada

      The whole experience here is relaxing an meditative. Liked and Blessed!

    • profile image

      anonymous 4 years ago

      Definitely on my keeper list! This is a helpful, beautiful lens.

    • chi kung profile image

      chi kung 4 years ago

      I like your lense, and your instructions are easy to follow even for beginners :)

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      woodandwire 4 years ago

      Nice outline; a slight twist from what I was taught that retains (what I think) are all the important points.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @Redneck Lady Luck: Thank you. I find the photographs relaxing as well, especially because they are from the old home place where my mom grew up.

    • Redneck Lady Luck profile image

      Lorelei Cohen 4 years ago from Canada

      I love your photographs. They are meditation in and of themselves. This really is a very relaxing article.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @Snakesmum: Gardening was always a meditation for me too, when I was fortunate to have a garden. Thank you for visiting this page.

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      Jean DAndrea 4 years ago from Victoria, Australia

      Most of my meditation happens while I'm gardening, which is always soothing and calming, not to mention useful! :-)

      Nice lens.

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      mrkensworld 4 years ago

      Great lens and a powerful way to help relieve stress and recenter your thoughts. Thanks for the great lens..

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @BarbaraCasey: Thank you so much!

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      BarbaraCasey 4 years ago

      Wow... you did a lovely job of blending your meditation with the photos. Your lens is a great meditation teaching tool.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @Brandi Bush: Thank you for sharing that, mamabush, and thank you for visiting this page. Prayer is one way I do meditation as well. Another is to quiet my mind and listen.

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      Brandi 4 years ago from Maryland

      I love to do yoga and during the meditation period, I pray. It's how I find time to connect with God in a busy day. Great lens! :)

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @anonymous: Yes, it is. Thank you so much for sharing your experience of it. May you continue to be blessed.

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      anonymous 4 years ago

      It is amazing what just 10 minutes of meditation and relaxation can do for you. Thank you for this lens.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @eilval: Always glad to meet another person who meditates. Thank you for visiting. I'd love to hear how meditation helps you.

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      Eileen 4 years ago from Western Cape , South Africa

      I love to meditate and it was great to be reminded of the wonderful health benefits of meditation .

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      poldepc lm 4 years ago

      great lens...few times a day...such few minutes meditation is perfect...for soul and body

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      anonymous 4 years ago

      Taking 10 minutes out to meditate here is delightful once again.

      Refreshing me, and my blessing. :)

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @entertainmentev: So glad to hear! Thank you for taking the time.

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      entertainmentev 4 years ago

      That was perfect! Just what I need. :)

      Thank you!

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @SailingPassion LM: Thank you for saying so. I hope it met your needs.

    • SailingPassion LM profile image

      SailingPassion LM 4 years ago

      This is just what I need at the moment - will try this after my shower

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @SteveKaye: You are most welcome, Steve. I admit, I return to it myself when I need a reminder.

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      SteveKaye 4 years ago

      This is wonderful. I can use this when I wait for birds to appear. Thank you for publishing this lens. It's very helpful.

    • ecogranny profile image
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      Kathryn Grace 4 years ago from San Francisco

      @TolovajWordsmith: It's amazing, isn't it? Thanks for trying it out!

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      Tolovaj Publishing House 4 years ago from Ljubljana

      Ten minutes of meditation can be best spent time of the day. Yes, it works!

    • eccles1 profile image

      eccles1 5 years ago

      I love this lens!

    • verymary profile image

      Mary 5 years ago from Chicago area

      I do deep breathing each am before getting out of bed, but haven't taken the next step w/ meditation. Will try this! *blessed*

    • Margaret Schindel profile image

      Margaret Schindel 5 years ago from Massachusetts

      This is very similar to the meditation technique I use. It's remarkable how much of a positive difference those ten minutes can make in the quality of the rest of one's day!

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      Oneshotvariety LM 5 years ago

      Very good meditation tips! Thank you

    • mbgphoto profile image

      Mary Beth Granger 5 years ago from O'Fallon, Missouri, USA

      Sounds great...I needed that on our long car trip this past weekend :)

    • ZenandChic profile image

      Patricia 5 years ago

      Namaste! I love how you did this! Blessed it!

    • MindPowerProofs1 profile image

      MindPowerProofs1 5 years ago

      Meditation is the best way to start and end the day. It makes wonders on me. I cannot understand why people do not meditate. Thanks for sharing

    • dahlia369 profile image

      dahlia369 5 years ago

      Meditation is the fastest, surest way to unwind and relax and can really be done anywhere and any time - and it has its benefits even if it's much shorter than 10 minutes. Great lens and tips! :)

    • sousababy profile image

      sousababy 5 years ago

      Came back to google +1 this and add it to your devoted section in my Squidoo people with a good heart - Part IV lens. Hope it helps!

    • sousababy profile image

      sousababy 5 years ago

      I am just finding the time to do this . . and I must admit, it helps far more than I would've expected. I think with better clarity and seem to organize my day more. This is very well written, glad to see it has a purple star.

      Take good care,

      Rose

    • profile image

      RinchenChodron 5 years ago

      I meditate daily - great pictures and text here. Well done.

    • flicker lm profile image

      flicker lm 5 years ago

      I used to meditate regularly for many years, but it got squeezed out of my schedule. Thanks for the reminder. Enjoyed this "guided meditation" with the beautiful photos.

    • profile image

      athena2011 5 years ago

      Featured this lens on mine at http://www.squidoo.com/how-to-relieve-stress-easil... Also squidliked it

    • TransplantedSoul profile image

      TransplantedSoul 5 years ago

      My dogs agree with you - Nothing like a walk in the woods. That is my church! And for when I want to mediate at home - some music helps: https://hubpages.com/entertainment/bill-douglas

    • satto76 profile image

      satto76 5 years ago

      I meditate regularly and find it very helpful. The day you don't feel like meditating is the day you need it most.

    • Thrinsdream profile image

      Thrinsdream 5 years ago

      Superb, I find meditating an essential part of life and would highly recommend to anyone who has not tried it. A great guide and very much enjoyed. It was meditative just reading through. With thanks and appreciation. Cathi x

    • anne mohanraj profile image

      anne mohanraj 5 years ago

      Easy to follow tips on meditation. Thank you for sharing this lens.

    • newbizmau profile image

      Guided Abundance 5 years ago from Mobile, AL

      You know I've meditated and sometimes find it more difficult than other times, but I've never set a timer for ten minutes. Maybe that will help me to relax more know that its timed and it will alert me when my ten are up. Also may encourage me to set that timer more often.

    • davidangel profile image

      davidangel 5 years ago

      Great lens on meditation, your described method works very well and is perfect for anyone wanting to meditate but unsure how. Meditation is a must for any serious spiritual student and for the religious try saying your prayers once you have attained the state of inner calm. For advanced meditation you can move your focus from the end of the nose and breath to the front of the nose, the point between your eyes. Concentrate on that point and with each breath out think "light". Maintain your calm, dismissing other thoughts and keep your focus on the light. With practice you will be able to "see" and also "feel" the light which will bring you joy or bliss in addition to the calm. In Eastern spirituality this is called the "third eye" and for religionists this is what Jesus meant when he said "The eye is the lamp of the body; so then if your eye is clear, your whole body will be full of light." Matthew 6-22

    • profile image

      anonymous 5 years ago

      I already stopped by but wasn't a AngelSquid at the time, this time I am! ... *blessed* ...

    • profile image

      dannystaple 5 years ago

      I love this - even a short reading and I can feel the relaxation. One interesting thing I've been learning about at the moment is the concept of "flow" - which for a writer, or engineer is a working state very close to meditation - where they are so embedded in the work that they are relaxed, enjoying every moment and super productive. However - much like interruption during any meditative state or sleep, interruption from this can be very irritating and deeply upsetting. I am sure combining flow-state work with meditation periods could make for some extremely fulfilling hours. How I wish....

    • Scarlettohairy profile image

      Peggy Hazelwood 5 years ago from Desert Southwest, U.S.A.

      Great meditation. I'm like jello.

    • semas profile image

      semas 5 years ago

      So beautifully explained!

    • Lynda Makara profile image

      Lynda Makara 5 years ago from California

      Very beautifully done. Love the pictures!

    • GaelicForge profile image

      GaelicForge 5 years ago

      Excellent advice- simple technigues work the best.

    • profile image

      greenlungsofpoland 5 years ago

      I used to mediate in University and lost touch with it this lens may give me the shove i need to start again x happy to of found your lens!

    • John Dyhouse profile image

      John Dyhouse 5 years ago from UK

      I had reason to need to learn meditation techniques a few years ago and unfortunately have lost touch with the skills I learned. This has made me determined to re-learn and enjoy the simple art of meditation. Thanks for a great lens, a well explained process and sosme lovely calming photography. Blessed

    • darciefrench lm profile image

      darciefrench lm 5 years ago

      Excellent article on the power of meditation for rejuventation :) Am adding this lens to my Meditation & Medication lens. Many thanks.

    • michellemuggli profile image

      michellemuggli 5 years ago

      I feel better already! Thanks!

    • jimbarnes lm profile image

      jimbarnes lm 5 years ago

      thanks for the lesson,it was great

    • profile image

      getmoreinfo 5 years ago

      Congrats on making Squidoo front page!

    • profile image

      jimmyworldstar 5 years ago

      Meditation is really good for your mind and soul, I don't do it as often as I should, since I normally just nap for a bit.

    • profile image

      anonymous 5 years ago

      I use meditation for migraines, if I catch it early enough it helps, otherwise I use it at the apex of the migraine. It's hard when you have small children that you need to tend to, so I try to imagine separate parts of the brain, one to care for the kids the other to work on the headache. I like the lens.

    • profile image

      anonymous 5 years ago

      Yes this works, I have just recently started meditating and I immediately noticed by controlling your breathing can do wonders for a stressful pounding heartbeat. Thanks for sharing

    • profile image

      printabledolls 5 years ago

      meditation...I love EFT and Hoponopono, not really meditations, but good to calm the mind and solve the problems

    • profile image

      anonymous 5 years ago

      I was just here in December and blessed then, returning to congratulate on receiving front page honors. The cool thing is that as I entered, I had a relaxing deep breath flow in and out. I guess my body remembered being here!

    • Kettlebellsuk profile image

      Kettlebellsuk 5 years ago

      Meditation is fantastic, nice lense

    • ecogranny profile image
      Author

      Kathryn Grace 5 years ago from San Francisco

      @earthybirthymum: Our meditation practices are quite similar! It's wonderful how such moments affect everything else we do, don't you think?

    • ecogranny profile image
      Author

      Kathryn Grace 5 years ago from San Francisco

      @philaston: Do let me know how it worked for you, and contact me if you have any questions!

    • philaston profile image

      philaston 5 years ago

      Great tips for the meditation. Will try them out tonight. I so need some meditation, my mind is running 10000 miles and hour (need to calm it down)

    • earthybirthymum profile image

      earthybirthymum 5 years ago from Ontario, Canada

      I love all the beautiful pictures in your Lense, my Zafu is lonely, I don't sit as often as I use to, I tend to do my meditation in the morning before getting out of bed, and at night before I go to sleep. During the day I take quiet moments while washing dishes etc to practice mindful meditation.

    • traveller27 profile image

      traveller27 5 years ago

      Very nice...blessed by a travelling angel.

    • profile image

      NC Shepherd 5 years ago

      This is really nice. I needed it. I hope I can remember to do this when I need it tomorrow.

    • kathysart profile image

      kathysart 5 years ago

      What a BEAUTIFUL EXPERIENCE you created here! Wow! I do feel so much calmer and it just verifies that I must must meditate each day. Angel blessed.

    • writerkath profile image

      writerkath 5 years ago

      I appreciate the way you explained some of the steps and what to expect - I do meditate (although not as much as I have in the recent past... thank you for the gentle nudge!). By the way, the photos you chose to accompany your explanation are gorgeous! Meditative in their own way! :) Hugs... Blessed...Kath

    • writerkath profile image

      writerkath 5 years ago

      I appreciate the way you explained some of the steps and what to expect - I do meditate (although not as much as I have in the recent past... thank you for the gentle nudge!). By the way, the photos you chose to accompany your explanation are gorgeous! Meditative in their own way! :) Hugs... Blessed...Kath

    • profile image

      anonymous 5 years ago

      You have created a blessed meditative delight here!

    • profile image

      anonymous 5 years ago

      great lens, enjoyed my visit and reading this morning, earned an easy 'thumbs up' from me as I relaxed while reading, thank you.

    • ecogranny profile image
      Author

      Kathryn Grace 5 years ago from San Francisco

      @flightofdestiny2: You just made my day! Thank you for letting me know. Squidoo is fun, isn't it!

    • flightofdestiny2 profile image

      flightofdestiny2 5 years ago

      I wanted to thank you this thanksgiving holiday for all the help you gave me when I first started here on Squidoo. I was seeking help in the forums and you practically walked me through the construction of one of my first lenses. You helped me fall in love with Squidoo and all of the things it can do for me as both a writer and a reader. I just wanted to thank you for your help, encouragement, knowledge and generosity that you so freely share.

    • choosehappy profile image

      Vikki 5 years ago from US

      Love my meditation time. This one is lovely. Blessed;)

    • WriterJanis2 profile image

      WriterJanis2 5 years ago

      Beautiful and relaxing.

    • profile image

      anonymous 5 years ago

      This is a great technique for beginners. I've also made a lens about a simple way I learned ot meditate using a candle. I hope more people get in touch with their higher self through meditation.

    • MsBrightside LM profile image

      MsBrightside LM 5 years ago

      Worked for me -- thanks for a great midday break.

    • Tamara14 profile image

      Tamara Kajari 5 years ago from Zagreb, Croatia, Europe

      Thank you for this true manual about bringing some mental peace to oneself. I should work on that much more than I actually do. Squid Angel blessed~

    • CofCJenny LM profile image

      CofCJenny LM 5 years ago

      I am absolutely terrible at making it a point to meditate each day, but when I do..it makes SUCH a difference. I recommend it to everyone - whether they think they need it or not. I think I'm going to put a note on my wall that says 'remember to take ten minutes to meditate' because I cannot emphasize enough how much it helps with the overall stress of life. Great lens!

    • MelissaInTheSky profile image

      MelissaInTheSky 5 years ago

      Oh, this is a wonderful lens! I feel more peaceful just for having visited. And I very much want to begin meditating again. Thank you for the inspiration! And thank you for liking my new OWS lens, too!

    • aesta1 profile image

      Mary Norton 5 years ago from Ontario, Canada

      Those ten minutes are really worth it.

    • Pirobo profile image

      Pirobo 5 years ago

      Just: Thanks.

    • lbrummer profile image

      Loraine Brummer 5 years ago from Hartington, Nebraska

      Such a simple, soothing meditation. I will be remembering and doing this often, Thanks for the nudge.

    • Laniann profile image

      Laniann 5 years ago

      Thank you for sharing your ten minute meditation with us. I love your pictures, very beautiful and peaceful. The sound of a singing bowl is a very pleasurable experience. Yes, meditation does give me a sense of joy and peace.

    • MBradley McCauley profile image

      MBradley McCauley 5 years ago

      Beautifully and thoughtfully done. Namaste.

    • CruiseReady profile image

      CruiseReady 5 years ago from East Central Florida

      A beautiful lens, and directions for a process that sounds helpful. I must come back here this evening!

    • profile image

      anonymous 5 years ago

      A very soothing shelter for the troubled times! Nicely presented for the restive soul! :)

    • profile image

      GrinningFool 5 years ago

      Great lens for these stressful times!

    • filmic profile image

      filmic 5 years ago

      Really good tips! I don't really meditate but i can understand its benefits, an ancient art.

    • MargoPArrowsmith profile image

      MargoPArrowsmith 5 years ago

      GREAT lens. Angel Blessed

    • Diana Wenzel profile image

      Renaissance Woman 5 years ago from Colorado

      Beautifully done. A very calming and healing process here for all who will allow themselves this gift. Thank you!

    • profile image

      Khaleeka 5 years ago

      Lovely lens! I developed PTSD after an incident while in the hospital this spring. I was advised to spend ten minutes a day, twice a day meditating to calm the anxiety and I often forget. Thanks for the reminder!

    • DuaneJ profile image

      DuaneJ 5 years ago

      Meditation is a powerful healer...nice lens..!

    • InquisitiveOne LM profile image

      InquisitiveOne LM 5 years ago

      This is a lovely lens I will return to again and again. The way you wrote the actual meditation is masterful. I fell right into the rhythm of it. Thank you for the calming influence this evening as I wind down the night.

    • profile image

      BeyondRoses 5 years ago

      Often do a little meditation, put my reflections in order, and a little stretching too. You have reminded me to focus on the breathing ... sometimes seems, I'm holding my breath :)

    • profile image

      JoshK47 6 years ago

      Excellent guide, and very well laid-out on the lens. Just reading through this took about fifty pounds off my shoulders, it feels like.

    • Bonzlee LM profile image

      Bonzlee LM 6 years ago

      Wonderful lense! Exactly what I needed to read today. Thanks!

    • fotolady49 lm profile image

      fotolady49 lm 6 years ago

      Beautiful peaceful lens! This lens reminds me of how much I need to get back into my good habits of meditation. Thanks!

    • ecogranny profile image
      Author

      Kathryn Grace 6 years ago from San Francisco

      @charanyanond: : )

    • ecogranny profile image
      Author

      Kathryn Grace 6 years ago from San Francisco

      @LouiseKirkpatrick: Thank you for the blessings! So glad to hear this lens was of use to you--and that you found it--when you needed it. I hope the meditation continues to be a source of calm and strength for you. I apologize for being so very tardy in responding.

    • ecogranny profile image
      Author

      Kathryn Grace 6 years ago from San Francisco

      @ShamanicShift: With apologies for the delay, I thank you for your kindly comment and for including this lens on your Religion-Resources page. I'm off the check it out now!

    • ecogranny profile image
      Author

      Kathryn Grace 6 years ago from San Francisco

      @marckq: Thank you for letting me know. We all need that in this rush-rush world, don't we?

    • marckq profile image

      marckq 6 years ago

      this lens is so soothing!

    • profile image

      ShamanicShift 6 years ago

      Simple, good & educational--I have added this one to the featured lenses on Religion-Resources.

    • LouiseKirkpatrick profile image

      LouiseKirkpatrick 6 years ago from Berkshire, United Kingdom

      I had some bad news last night about the health of two close family members...and I had a row with my son who is being very much a "teenager"...you could say I'm rather stressed! I've read this lens with interest as it's just what I needed right now...and more to the point I'm going to try to follow your suggestions on a regular basis...we all need to make time in our lives to focus inwards and simply "chill out"...a great lens which I know will help others too - blessed by a SquidAngel :)

    • profile image

      charanyanond 6 years ago

      This is a real nice guide to meditation.Thanks for your distribution.

    • MeditationMusicF profile image

      MeditationMusicF 7 years ago

      Thanks for a nicely laid out lens. Very instructive yet simple and .. zen-like.

    • CherylsArt profile image

      Cheryl Paton 8 years ago from West Virginia

      Nice meditation, pleasant and helpful. Thank you.

    • CherylsArt profile image

      Cheryl Paton 8 years ago from West Virginia

      Nice meditation.

    • profile image

      anonymous 8 years ago

      Wow is a nice lens! It has some good advice and maybe it will help me, so that I can stop my mind from wondering all the time.

    • Davidfstillwagon profile image

      Davidfstillwagon 8 years ago

      very soothing lens and very instructive.

      I'll give it a 5

    • profile image

      Sonia_Gallagher 8 years ago

      I really like your morning meditation idea. I usually mediate at night and have been having problems sleeping. I toss and turn all night, dream the whole time (though I don't remember anything) and wake up exhausted. Meditating in the morning may be a good change so my mind is calmer by the time I go to bed. Thanks for the information!

    • profile image

      MaBell 8 years ago

      Wonderful lens, truly excellent walkthrough of the process. Love the pictures too! Thank you for taking the time. :)

    • ecogranny profile image
      Author

      Kathryn Grace 8 years ago from San Francisco

      [in reply to AlixD] Thank you, Alix. Welcome back to Squidoo. I appreciate your comments deeply and hope that your difficult time is coming to a close and that life is treating you more kindly now. Please contact me if you have any questions about building lenses, and of course, there is always plenty of help waiting in the lounge on SquidU.

    • profile image

      AlixD 8 years ago

      Your lens of watching shooting stars in a friendly village was the first I read on Squidoo - and the only one for two difficult years. Now I am back, tentatively, and I'm glad to find you, just the same warm, independent [do I mean connected?] person I remembered. Namaste.

    • profile image

      Kristal-Diana 8 years ago

      I love this lens. Those candle bases looks almost edible! :)

      light, love n laughter.

    • shevans lm profile image

      shevans lm 8 years ago

      This is a beautiful lens--a great gentle reminder of who we are, and tools to take us there.

    • BeautifulGreenB profile image

      BeautifulGreenB 8 years ago

      Had to return for a refresher, so glad your lens is here!

    • profile image

      happiness_setpoint 8 years ago

      This is a very peaceful lens. You share a wonderful meditation and resources here. Please feel free to drop by my lens and say hi when you get a chance.

    • profile image

      GrowWear 8 years ago

      Very nice lens on something we'd all do well to learn and to practice. Thank you for sharing. :)

    • Wendy L Henderson profile image

      Wendy Henderson 8 years ago from PA

      This is a wonderful lens. I enjoyed it very much.

    • BeautifulGreenB profile image

      BeautifulGreenB 8 years ago

      Ahhh. I feel better now. Thank you very much!

    • profile image

      ShamanicShift 8 years ago

      Beautiful resource - bookmarked, lenserolled, rated 5!

    • ZenandChic profile image

      Patricia 8 years ago

      Nice lens. Simple.

    • JJNW profile image

      JJNW 8 years ago from USA

      I SO need this! Thanks from another Soup group member! 5 stars!

    • sisterra profile image

      sisterra 8 years ago

      Beautiful lens. I really enjoyed it!

    • Diamond Wizard profile image

      Andrea R Brown 8 years ago from Fairview

      I like your meditations instruction. Very easy to follow and straight forward. The use of visual aids work too!

    • profile image

      qlcoach 8 years ago

      Beautifully crafted lense with a powerful, spiritual message. Thank you for sharing this. Please see how I am trying to help people too:

      http://www.squidoo.com/ebyway

      Sincerely: Gary Eby, author and writer

    • profile image

      anonymous 9 years ago

      nice lens... thanks for the simple yet very effective tips you have here.you got my 5 on this. try to visit my lenses too..

    • profile image

      anonymous 9 years ago

      Beautifully presented. Even your layout is calming. Nice product recommendations, too. 5 BIG stars! Please consider joining my groups, Empowerment & Enlightenment and Get Happy!.

    • Winter52 LM profile image

      Winter52 LM 9 years ago

      Love your lens... so peaceful. I have always struggled with meditation. Can't sit still long enough. You made it rather easy. 5 stars :)

    • profile image

      anonymous 9 years ago

      I'm glad I stopped by your lens. As others have said, it has a restful and peaceful effect on your visitors.

    • religions7 profile image

      religions7 9 years ago

      Great lens. Love the colors too.

    • RickBasset profile image

      RickBasset 9 years ago

      Beautiful, simple, uplifting lens!

    • ElizabethJeanAl profile image

      ElizabethJeanAl 9 years ago

      Some much needed restful ideas, thanks.

    • evelynsaenz1 profile image

      Evelyn Saenz 9 years ago from Royalton

      This is a wonderfully peaceful lens.

      Thank you for taking A Walk in the Woods.

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