(sign up for my newsletter and on January 1st I will be sending out an MP3 audio with a guided version of the “Harmony Meditation” for free)

I have used this meditation periodically when I am feeling disconnected, stressed, overwhelmed. I hope this meditation adds something positive to your day or week. I am going to take you through the “Harmony Meditation” (Trade Marked by Dr. Robert Matzelle) process step by step.

1. Find a a quiet place where you will not be disturbed for at least 6 to 8 minutes

2. Find a comfortable place to sit (office chair is great). Make sure you sit up straight to maintain an open airway.

3. Your breath and/or breathing is a pathway that can help you connect with all aspects of your mind (Mind = thoughts, feeling, & body experience).

4. You will start by focusing on your breathing. You will be taking 10 full & relaxed breaths (not too shallow & not too deep).

5. As you inhale with each breath, visualize all your stress being pooled into the back of your throat. With each exhale, visualize that collection of stress at the back of the throat being propelled out of your body by way of your mouth with the greatest of ease.

6. By the time you reach the 10th breath your stress should be noticeably less. REMEMBER: really visualize that stress leaving your body. A good visualization incorporates one’s thoughts, feelings, and body experience.

7. Go right into your next 10 breaths without pausing. Maintaining a fluid breath rhythm will keep the meditation going. A pause is likely to disrupt the process.

8. During these next 10 breaths do the following: On the inhale say in your mind and visualize “clear” Whatever positive understanding of “clear” is fine. There is no right or wrong, only what is meaningful to you. On the exhale say and visualize “mind”. All together with each breath you are visualizing “clear mind”

9. Once you reach the 10 breath of “clear mind” move fluidly into your last set of 10 breaths. On these last 10 breaths you will visualize all areas of your life  effortlessly working together creating a life of ease. please do the following: On the inhale visualize areas, parts, etc. coming together. On the exhale visualize a life of ease. I realize this is a bit out there but I find it enjoyable. Do not be hard on yourself if you cannot come up with detailed visualizations, that is not what the exercise is about. There is not a right or wrong way to do this.

10. The idea is that visualizations compliment your breathing. By the time you reach your last breath sit quietly for about one minute enjoying the experience of a life with ease. If you find your thoughts wondering back to responsibilities and other things just gently redirect your mind back to a life of ease. A life of ease can only occur when you experience harmony.

Dr. Robert Matzelle

(sign up for my newsletter and on January 1st I will be sending out an MP3 audio with a guided version of the “Harmony Meditation” for free)