Tim's Tips: A Simple Meditation

A Simple Meditation

Hello friends,

We want to wish all of you a wonderful new year. The start of a new year is an important time to let go of things that are not serving you, and begin new traditions and practices that will help you to be the person that you would like to be.

As many of you may know, Jenna and I have made meditation a part of our lives for a very long time. I have taught meditation for over 20 years and consider it to be one of the most joyful experiences that I get to have.

With everything going on in the world, it is difficult to not be overwhelmed all of the time. Developing a simple meditation practice can be one of the easiest ways to relax, calm your nervous system, clear your thoughts, and become more peaceful and balanced. As your physical body craves exercise, and proper nutrition, your mental and emotional bodies crave peace, stillness, nurturing and love.

Try and let go of the notion that meditation is hard. It is a practice and like anything, it takes time to get better at it. Be gentle and patient with yourself. Your mind will be busy and full of thoughts. That is ok. Think of it as learning a new skill. Like a sport or instrument, you will be a beginner and not that good at it. The more you practice, the better you will become.

We have found this practice to be a gift that we would like to share with you.


Posture is very important for any meditation. Sit cross-legged on comfortable cushions with the back straight, the tip of each index finger and thumb touching to form a circle. The hands are placed on the knees or thighs, palms down.

An alternative position is to sit in a comfortable chair with the back straight, legs crossed at the ankles, thumb and index fingers together, hands resting on the thighs palms down. It is very important to sit comfortably without straining any part of the body. You cannot meditate if you are uncomfortable. You can also not meditate when lying down. The body will recognize this as a “sleep” position and it will not work properly.

We are now sitting in a comfortable position, eyes closed in a semi darkened area where outside noises and distractions are at a minimum. Take five deep breaths, slowly inhale and slowly exhale as long as you can each time. Center your awareness on top of the head at the soft spot of the infant and watch your breathing. When you inhale, think to yourself "I Am"; as you exhale think "The Light”.

Consciously feel your whole body relaxing. If the simple meditation is done properly, you will notice a slight pressure building on top of the head. Your breathing will slow and you will become very peaceful. Remember to keep concentrating on top of the head and thinking “I Am – The Light” as you inhale and exhale. Do this exercise 5 or 10 minutes a day and whenever you are feeling upset or tense.

It is much more important to meditate a small amount of time each day than to try and sit for a long period of time once a week.

Meditating in the morning is a wonderful way to start your day before your mind gets too busy. It is a way to set your intention for the day. Meditating at night is a way to let the energies of the day go so that you can sleep more easily and peacefully.

If you have any questions, please feel free to reach out to us. We will be happy to answer what we can.

Much peace, love, and light,

Tim & Jenna