soul soothers

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Featuring one-page meditations that can be practiced all daywhile doing the dishes, waiting at the doctors office, or even in the showerthis book is designed to calm those with busy lives.

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  • One day, Mindfulness will be taught in schools. In the meantime, feel the bene!ts of this refreshing and realistic book as Soul Soothers supports you through your busy day! C A T H E R I N E G L U C A S , M ind f u lness coach a nd aut hor of In Case of Spir it ual Emergency

    Soul Soothers is a perfect companion for anyone looking to incorporate medi-tation into their overstressed lives. "is book makes it easy, e#ortless, and time e$cient, without skimping on depth. It delivers no matter how challenging the journey. At no time do you feel the soul more keenly than when going through an emotional turmoil. "is book helps you to bring spiritual energy directly to the source, showing you how to easily sooth your inner core in a process of healing and renewal. S U S A N A N D E R S O N , aut hor of Jour ney f rom Abandonment to Healing

    "is book is a shining example of how simple tools can transform our complex and sometimes chaotic lives. We are introduced to the paradoxical idea that medi-tative activities, rather than diminish our time and energy, can actually enhance our ability to achieve our personal goals by providing us with calmness, clarity, and understanding. By providing us with a recipe for taking breaks from the over-whelming din of excitement the world provides with its requisite exhaustion of our bodies and our senses, Soul Soothers shows us how to rediscover a timeless moment of peace. "is sense of peace allows us to regain our emotional balance and broaden our perspective of situations, which can assist us in achieving our life goals. One of my favorite meditations is the twenty-second meditation: who among us does not have 20-seconds of time to invest in their own personal wellbeing? L E S L E Y T E I T E L B A U M , Ph. D. Adjunct L ect u rer SU N Y Cor t la nd. Get S. M . A .R .T. (St ress Reduct ion a nd Rela x at ion Tra ining) Semina rs

    In Soul Soothers Ms. Gri$th has designed a program for a regular meditation practice that can be applied in our busy world today, one that is simple and can be modi!ed for any and all schedules, from a young mother with small children to a professional with appointments and daily hassles. A daily meditation routine has clear bene!ts for everyone, but not everyone can set aside a 30 minute block of time each day to meditate. Soul Soothers shows us how to apply the wisdom and applications of such a daily meditation routine into our busy lives. Ms. Gri$th takes that 30 minute block of time and breaks it down into manageable pieces, just a few minutes at a time, using normal daily events like waiting in line or sitting in a restaurant waiting for a friend who is routinely late, to breath and relax, to go within and connect. Gradually, over a whole day, using these sorts of normal events as a motivation to meditate, you accumulate the 30 minutes, and experience all the bene!ts of a 30 minute meditation. V I R G I N I A WA L D R O N , CH , CI - Med itat ion Teacher, Cer t if ied Consu lt ing Hy pnot ist, a nd Cer t if ied Inst r uctor in Hy pnosis

  • Mini Meditations For Busy LivesSoul Soothers

    Cindy Griffith-Bennett

  • Cindy Gri!th-Bennett 2013

    "e right of Cindy Gri!th-Bennett to be identi#ed as the author of this work has been asserted by her in accordance

    with the Copyright, Designs and Patents Act 1998.

    Published in 2013 by Findhorn Press, Scotland

    ISBN 978-1-84409-608-4

    All rights reserved.

    "e contents of this book may not be reproduced in any form, except for short extracts for quotation or review, without the written permission of the publisher.

    A CIP record for this title is available from the British Library.

    Edited by Michael Hawkins Cover design and illustrations by Richard Crookes

    Interior design by Damian Keenan Printed and bound in the EU

    1 2 3 4 5 6 7 8 9 17 16 15 14 13

    Published by Findhorn Press

    117-121 High Street, Forres IV36 1AB,

    Scotland, UK

    t +44 (0)1309 690582f +44 (0)131 777 2711

    e info@#ndhornpress.comwww.#ndhornpress.com

  • Acknowledgments ................................................................................... 10

    Why Meditate? .......................................................................................... 12

    Where and When Can I Meditate? ............................................ 19

    !e Twenty-Second Meditation ................................................... 24"e Twenty-Second Meditation ........................................................... 24

    Where and When ............................................................................. 25Example ................................................................................................. 26Why "e Need for Quiet Time .............................................. 26Soul Soother ........................................................................................ 27

    !e Breathing Meditations .............................................................. 28"e Breathing Meditation Sensing the Air ................................. 28"e Breathing Meditation Counting .............................................. 29"e Breathing Meditation Counting When Sitting Down 29

    Where and When ............................................................................. 30Example ................................................................................................. 30Why "e Importance of Breath ............................................. 31Soul Soother ........................................................................................ 32

    !e Grounding Meditations ........................................................... 34"e Grounding Meditation Roots ................................................... 34"e Grounding Meditation Red Cord ........................................... 35

    Where and When ............................................................................. 36Example ................................................................................................. 37Why "e Bene!ts of Grounding ........................................... 37Soul Soother ........................................................................................ 41

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    Contents

  • !e Staying-in-Your-Energy Meditation ............................. 43"e Staying-in-Your-Energy Meditation ......................................... 43

    Where and When ............................................................................. 44Example ................................................................................................. 45Why Energetic Exchange Between People ...................... 47Soul Soother ........................................................................................ 53

    !e Walking Meditations .................................................................. 54"e Walking Meditation Sensation ................................................. 54"e Walking Meditation Adding the Breath .............................. 55"e Walking Meditation Enjoying Nature .................................. 56

    Where and When ............................................................................. 57Example ................................................................................................. 57Why Mindfulness ......................................................................... 58Soul Soother ........................................................................................ 60

    !e Bell Meditation ............................................................................... 62"e Bell Meditation ..................................................................................... 62

    Where and When ............................................................................. 63Example ................................................................................................. 64Why Discernment vs. Judgment ............................................ 64Soul Soother ........................................................................................ 66

    !e Blessing Meditations .................................................................. 68"e Blessing Meditation For People ............................................... 68"e Blessing Meditation For Situations in the Future ........... 69"e Blessing Meditation For Situations in the Present Moment 70

    Where and When ............................................................................. 71Example ................................................................................................. 72Why Gratitude Is the Attitude ............................................... 73Soul Soother ........................................................................................ 75

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  • !e Review Meditation ....................................................................... 76"e Review Meditation Lunchtime ................................................ 76

    Where and When ............................................................................. 77Example ................................................................................................. 78Why Karma and Service ............................................................ 78Soul Soother ........................................................................................ 82

    !e Activity Meditation .......................................................