Melissa Dunn, Rooms of Their Own
Samarkand Manor Youth Development Center

Meditation is stilling the physical/conscious mind to all external stimuli. Continuous, contemplative thought is directed to knowing and hearing from within. The simple act of not doing to expand the awareness of being and connect with God/ Creator and Divine presence. Meditations can be very powerful opportunities to foster spiritual connection. Meditation also fosters relaxation, promotes focus, and enhances feelings of well-being. Below are two examples of meditations that you may use at the opening or closing of program sessions for centering, relaxing and/or exploration. (Note: other specific meditations can be written for specific program sessions.

For each meditation, have participants sit or lie in a comfortable position. Have them close their eyes if they feel comfortable. If they do not feel comfortable have them focus on a spot on the ceiling or the wall (Avoid eye contact with other participants - reposition them if necessary. Have participants begin by taking a few slow, deep breaths. Remember to walk the participants through the meditation very slowly. It will take time for them to relax and focus. Use a very soothing and melodic tone of voice.

Centering Meditation

Take a few deep breaths. Each time you exhale; relax your body more and more. Then take a few more deep breaths and each time you exhale, relax your mind. Let your thoughts drift by without holding onto any of them. Allow your mind to go out of focus. Relax your awareness into a deep place within you. Imagine that there is a very powerful presence within you. The presence is totally loving strong and wise. It is nurturing protecting, guiding and caring for you. At times it can be very strong and forceful. It can also be very light, joyful and playful. As you get to know and trust it, it will make your life exciting, meaningful and fulfilling. You may get an image or a feeling or a physical sensation that represents this higher presence. Notice this sensation. Take time to recognize what it feels like. Notice where you feel it within your body. Even if you don't see or feel anything, know that this higher presence is there for you always. Relax and enjoy the feeling or thought that you are being totally taken care of by this presence and your Creator and the universe. Say this affirmation to your self silently, "I feel and trust the presence of the universe and my Creator in my life" (Facilitator should slowly and melodically repeat the affirmation ten times). When you are ready and you feel completely relaxed, focused and ready [to begin today's lesson] slowly open your eyes and rejoin the group. (Adapted from Gawain, 1998).

Simple Meditation
Melissa Dunn

Take a few deep breaths. Each time you exhale; relax your body more and more. Then take a few more deep breaths and each time you exhale, relax your mind. Let your thoughts drift by without holding onto any of them. Allow your mind to go out of focus. Relax your awareness into a deep place within you. Say this affirmation to your self silently, "God, Creator, Divine Wisdom and Source: Come into my heart and fill my heart with your divine presence and your divine love." (Facilitator should slowly and melodically repeat the affirmation ten times). When you are ready and you feel completely relaxed, and rejuvenated slowly open your eyes and rejoin the group.