A Gift To Share

© Alora M. Knight More By Alora M. Knight

Published: August 4, 2018

I was given a smile the other day

From someone who passed me on their way.
I wasn't sure what I should do.
Perhaps, I'll leave it up to you.

If I should keep it for myself,

Put it on the kitchen shelf.
Then it would be a certainty
To bring some happiness to me.

Somehow that doesn't feel just right

For me to keep it in my sight
When there were others who might need
A waft of warmth, oh yes indeed.

It doesn't take so very much,

A cheerful smile, a gentle touch,
To lift the cloud another bears,
To help them feel somebody cares.

There is one thing we all should know.

A smile is like the candle's glow.
No matter how many candles share
That light, its fullness still is there.

So when I go out on the street,

No matter whom I chance to meet,
If I share with them my precious smile,
Do you think that will be worthwhile?
For hopefully, they too, will understand
That a smile is like a helping hand.
I'm hoping that you will agree
And someday share a smile with me.

Source: https://www.familyfriendpoems.com/poem/a-gift-to-share

Have A Good Day

© Lenora McWhorter More By Lenora McWhorter

Published: August 21, 2018

May your blessings be many

and your troubles be few.
And may you feel God's presence
in all you say and do.

May your family surround you

and give you reasons to smile.
May your friends and loved ones
go with you an extra mile.

May you know joy and gladness

and have a life of peace.
And may your load grow lighter
and all your cares decrease.

May your sleep be ever so sweet

as you retire each night.
And when you wake each morning,
may your burdens feel light.
May mercy and grace follow you
every minute of every day.
And may you feel the love of God
As you go on your way!

Source: https://www.familyfriendpoems.com/poem/have-a-good-day

On this day, I will strive to see the peace

that is everywhere and access the abundance of
beauty and joy that lie in every moment.
It is the Eternal Now that I am after.
I will strive to set aside everything I have learned
and presume to know
in order to allow new knowledge and new
experiences to flood my being.

I will strive to be a magnet for powerful,

positive, and miraculous truths, images, words, and music.
I will do everything in my power to clear my mind of
the negative energies that have obfuscated my view
and distorted my words and actions.
I will create a new paradigm that helps me
to recognize only the good qualities in every
person, place, and thing that composes my environment.
I will raise my energy and my light to the highest frequencies of
love, generosity, charity, compassion, forgiveness, and truth.
I will fill my head with constructive thoughts and images
that will help me to further my individual growth
so that I can illuminate and inspire the lives of others.
I will learn something new on this day and discover
a place I have never before encountered.

I will push myself to do or at least attempt something

that I never imagined I would be able to do.
I will be courteous to people who cross my path
and I will help those in need wherever and whenever
I find myself in circumstances that allow me to do so.
 I will surround myself with beautiful nature
and touch the earth to show her my love and gratitude
for holding mine and everyone else's weight.
I will extend my love to the entire world and cosmos along with
my respect and humbled admiration of the divine sparks
of the Creative Force Energy that composes us all.

I will love because I can, give because I can, be gracious because I can,
be humble because I have every reason to be,
and speak my truth because that is my duty and my joy.
I will practice random acts of kindness and go out of my way
to establish order within the chaos of our world.

I will write a letter to someone I haven't spoken with for a while.

I will send a message to someone I love dearly.
I will write a poem. I will make art.
I will play my guitar and sing.
I will volunteer myself to help loved ones and friends.
I will eat and drink healthy to show my body
my deep gratitude for its existence and the role
it plays in protecting my soul and spirit.

I will recite my mantras any time I feel

overwhelmed by thoughts that cause anxiety.
I will listen to someone who rarely has the opportunity to be heard.
I will be aware of my breath and the rhythm of my heartbeat.

I will laugh and forgive myself when I forget

that I made these promises at the beginning of my day,
and at the end of my day I will celebrate and congratulate
myself for what I was able to accomplish.

kindness meditation - julie henderson – 2009

https://www.worldprayers.org/archive/prayers/meditations/on_this_day_i_will_strive.html

The Prayer of Light After surrounding yourself with the vibration of love,
peace, and light send its energy, now residing in you, into your immediate
surroundings. Include all people known and unknown, as well as the
entire universe with its stars, the Sun and the Moon. Allow the positive
vibrations of love, peace, and light to penetrate your parents, children,
siblings, friends, godchildren, nieces, nephews, home, and pets,
regardless of their behavior and what they do, or do not, give you. Allow
its vibratory energy to infiltrate all that you tend and care for, all that you
love most deeply. Think about the troubled areas of our world where
unknown and known faces suffer. As you begin to perform the ritual of
extending the energy of love, peace, and light to all become aware of the
feeling of love, peace, and light entering your heart and expanding into a
tingling uplifting presence. Now, shift your thoughts and focus on the
heart itself, with its feeling of expansion, love, peace, and light.

Close your eyes if you feel comfortable.

The Prayer of Light

Love before me Peace before me Light before me
Love behind me Peace behind me Light behind me
Love at my left Peace at my left Light at my left
Love at my right Peace at my right Light at my right
Love above me Peace above me Light above me
Love below me Peace below me Light below me
Love unto me Peace unto me Light unto me
Love in my Peace in my Light in my
surroundings surroundings surroundings
Love to all Peace to all Light to all
Love to the Universe Peace to the Universe Light to the Universe

http://www.rootlight.com/music_meditation_prayerlight.htm

Directions for Method 2 (silent): Use your breath as you work with the prayer by
trying the following three part breathing exercise. Remember that all breathing should
be done through the nose. Again, if you do not know the prayer by heart, please refer to
the words that appear above.
 Part I - Inhalation: As you inhale, mentally repeat the first verse on love. The entire
inhalation should last the time it takes to mentally recite this verse.

Part II - Hold Breath: After you've inhaled love, hold the breath. With the breath held,
mentally repeat the second verse on peace.

Part III - Exhalation: As you begin to gently release the held breath, mentally repeat the
third verse on light. The entire exhalation should last the time it takes to mentally recite
the third verse.

Continue for three to eleven minutes. Doing the prayer of Love, Peace, and Light in this
way causes you to feel and experience these three principles, while helping you to slow
the breath down. You should perform this exercise as slowly as possible. Eventually, you
will slow the breath to approximately one breath per minute, with each of the verses
taking twenty seconds. Do not, however, concentrate specifically on the time as you do
this exercise. The slowing of the breath will not only come naturally, but also it will
improve your health. For matters of health and healing through the breath refer to the
book The Divine Doctor.

Benediction BERNADETTE MILLER

May you taste the colors of sunset,
may you touch the chorus of dawn,
may your eyes turn toward the beauty
even when it’s gone.

May you weave a path of blessing

through ecstasy and grief.
May you tend the flame within you
may you feed it with belief.

May you find yourself in strangers

and meet them within you.
May you trust that we are windows
the world is peering through.

May you linger in each moment,

receiving with your heart
the gift of possibilities
that presence can impart.

May you become a portal

to the love behind your toil,
may you become a silence
within the world’s turmoil.

May the prayers that grow within you

bloom in many lands.
We are woven of connections
and peace is in our hands.
Just close your eyes and relax. Take a few deep breaths from your diaphragm and
release the tension in your body.

Focus on a five-count breath:

1. Slowly inhale from the belly

2. Then into ribs
3. Then into chest
4. Up into crown of the head
5. Then gently hold the breath for the fifth count

Reverse this process on the exhale for another count of five, exhaling from the
crown, chest, ribs, belly, pausing on the last bit of breath out of the body, and
then begin again.

Try to visualize the tension leaving your body from your head to your feet, either
as imagining that the stress is literally draining from you through your toes,
escaping your body with every breath, or simply melting away.

Focus Your Mind

When you work on clearing your mind of thoughts, rather than focusing on
‘thinking of nothing’, focus on ‘being’, and when thoughts enter your mind, gently
acknowledge them and let them go, returning your focus to the present moment
again. If you focus on how well you are doing this, that becomes the focus.
Prayer for a Month of Blessings
"May [this month]
be a month of blessings:
blessings of goodness,
blessings of joy,
peace and kindness,
friendship and love,
creativity, strength,
serenity,
fulfilling work
and dignity,
satisfaction, success,
and sustenance,
physical health
and radiance.
May truth and justice
guide our acts,
and compassion
temper our lives
that we may blossom
as we age
and become
our sweetest selves.
May it be so."
— Marcia Falk in A Book of Blessings
As we approach the end of a busy the week,

May today
be a day of blessings:
blessings of goodness,
blessings of peace and kindness,
friendship and love,
creativity,

strength,
serenity,
fulfilling work and dignity,
satisfaction and sustenance,
physical health
and radiance.

May we find joy in unexpected places

May we speak with love

and act with courage and compassion

towards others and ourselves.

May it be so.
2 minute mindfulness
Take a few seconds to get as comfortable as possible, and focus on your breathing.
Inhale for 4 seconds.
Hold your breath for 4 seconds.
Release your breath for 4 seconds.
Repeat this 2-3 times. Close your eyes for a moment if that feels right for you.

imagine yourself hiking in the mountains, and come across a small, calm mountain lake.
The lake is a beautiful teal color. You stop and sit on the edge.
You sit quietly as fish peacefully swim right below the surface.
Birds fly across the cloudless, bright blue sky and you imagine flying with them.
As you continue to watch the birds fly over you, what do you feel?

Sit and contemplate this scene and focus on your inhale, hold and exhale for as long as
you are able. As you go throughout your day (or if you find yourself up at night), come
back to this photograph, the scene you created in your mind and your breath.
https://reducereuserenewblog.com/2-minute-guided-meditation-for-mindfulness-grand-tetons/
Breathing Awareness

This breathing awareness relaxation script will guide you to focus on each
stage of a breath as you breathe slowly and gently.

Let's begin. Throughout this breathing awareness exercise, breathe in this

way:

Breathe in to the count of four, hold for the count of 3, and breathe out to
the count of 5.

It goes like this:

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Breathe in...2....3....4..... hold...2...3....exhale...2....3....4....5...

Continue to breathe at this slow pace.

While you are breathing slowly, I'll direct your breathing awareness to
different stages of the breath. Focus all of your attention on each stage I
mention.

First, notice the breath as it enters your nose. Notice each time you breathe
in, the way the breath feels on your nostrils.

Feel the breath as it passes through your nasal passages, and down behind
your throat.

Where does the air go next? Feel each time you inhale, the breath passing
down your windpipe.

Feel the breath going down.....

Feel the breath going down....

Notice where the air enters your lungs. Allow your breathing awareness to
deepen the feeling of relaxation you are experiencing.

Feel the air expand your lungs with each in breath.

Feel your lungs expand... and relax.... expand.... and relax..... expand.... and
relax.....

Now notice the exhalation phase of breathing. Observe as the air leaves
your lungs and begins to travel upward. Focus your attention on that
moment of each breath.

Now turn your attention to the breath traveling up and out, through your
mouth. Feel the breath in your throat, your mouth, and across your lips.

Notice each breath as a whole now. See how the breaths flow like waves.
Fist in.... and then a pause.... and out.... and then a pause.... Notice the
pauses, these rests between breaths.

Now as you relax... you can count your breaths as they continue to flow
gently. Count 10 breaths.

(pause)

When you are finished counting your breaths, notice how calm and relaxed
you are. See how regular your breathing has become... how calm your
breathing is.

When you are ready to return to your day, you can reawaken your body and
return to the present. I'll count to five. With each number, you can become
more and more alert, reaching full alertness when I reach 5.

https://www.innerhealthstudio.com/breathing-awareness.html
Spiritual Meditation
Before we begin, think about your own personal spirituality. Think about
what gives you meaning. You will need to select a word or a short phrase
(up to about 5 words) that is meaningful and can be repeated within the
time it takes to exhale.

For example, if religious faith is significant and meaningful for you, you
might wish to repeat part of a prayer. If nature holds deep meaning for you,
you might want to repeat a word or phrase relating to nature or the earth.
Your meaningful phrase can relate to love, happiness, family, faith....or
anything that is important to you.

You need to choose one word or one phrase and mentally repeat this phrase
during meditation. For example, "Peace," or, "God is Love," or "Hallowed be
Thy Name."

Take a moment now to choose a meaningful word or short phrase. By now

you will have found a comfortable position. Small adjustments are okay, but
try not to move around too much. The meditation you are about to do will be
about 5 minutes.

Keep your meaningful phrase in mind. I’ll tell you when and how to repeat
it.

Let’s begin.

Close your eyes or focus your gaze on one small area. Start by relaxing your
muscles. When thoughts come to mind, disregard them, thinking "hmmm"
or "oh well" and turn your attention back to your body.

Let your muscles become loose and relaxed, starting with your feet... your
ankles....lower legs....knees.... upper legs....pelvis....torso...
back....shoulders....arms.... hands....face....and head.

Feel your body....loose and relaxed.....

Turn your attention now to your breathing. Notice each breath, without
trying to change your breathing in any way.... Just observe.... As thoughts
arise, acknowledge them and let them go, returning your attention to your
breathing....

Breathe naturally.... Slowly....

As your thoughts wander, simply return your attention to your breathing.

Notice your breath as it flows gently in and out of your body.... Without any
effort....

Acknowledge your thoughts and focus again on your breathing.....

Interruptions are normal....just let these thoughts go and return your
attention to your breathing....

Now think of the meaningful word or phrase you selected....and say this
word or phrase in your mind as you exhale....

Each time you breathe out, say the word or the phrase...

As your thoughts wander, bring your attention again to repeating your

meaningful statement with each out breath.

Continue repeating the word or phrase each time you exhale....

Bring your attention back to the word or phrase you are repeating with
each gentle breath out...

With passive acceptance, continue to focus on the word or phrase,

repeating it each time you breathe out...allowing distracting thoughts to
float by....

Now slowly begin to reawaken....and turn your attention to your breathing.

Notice your calm, smooth breaths...in and out... Allow your awareness to
turn now to your body... calm and relaxed.... Notice how your body feels....
become more aware of your surroundings...

Let your attention turn now to your thoughts... back to normal conscious
awareness.... Normal attention to thoughts....

Sit quietly for a moment with your eyes open... enjoying the feeling of
relaxation while gradually re-awakening... adjust your position slightly....
Reflect upon the experience of meditation... notice what it was like... notice
how you feel now... Free from worries about how well you did...knowing
that whatever happened was the correct and natural response.

Wiggle your fingers and toes... roll your shoulders..... stretch if you like....
And when you are ready, continue on with the rest of your day.

https://www.innerhealthstudio.com/spiritual-meditation.html

Body Position

Close your eyes. Sit comfortably with your feet flat on the floor and your spine straight.
Relax your whole body. Keep your eyes closed throughout the whole visualization and
bring your awareness inward. Without straining or concentrating, just relax and gently
follow the instructions.

Take a deep breath in. And breathe out.

Receiving Loving-Kindness

Keeping your eyes closed, think of a person close to you who loves you very much. It
could be someone from the past or the present; someone still in life or who has passed;
it could be a spiritual teacher or guide. Imagine that person standing on your right side,
sending you their love. That person is sending you wishes for your safety, for your well-
being and happiness. Feel the warm wishes and love coming from that person towards
you.

Now bring to mind the same person or another person who cherishes you deeply.
Imagine that person standing on your left side, sending you wishes for your wellness,
for your health and happiness. Feel the kindness and warmth coming to you from that
person.

Now imagine that you are surrounded on all sides by all the people who love you and
have loved you. Picture all of your friends and loved ones surrounding you. They are
standing sending you wishes for your happiness, well-being, and health. Bask in the
warm wishes and love coming from all sides. You are filled, and overflowing with
warmth and love.

Sending Loving-Kindness to Loved Ones

Now bring your awareness back to the person standing on your right side. Begin to
send the love that you feel back to that person. You and this person are similar. Just like
you, this person wishes to be happy. Send all your love and warm wishes to that
person.

Repeat the following phrases, silently:

May you live with ease, may you be happy, may you be free from pain.

May you live with ease, may you be happy, may you be free from pain.

May you live with ease, may you be happy, may you be free from pain.

Now focus your awareness on the person standing on your left side. Begin to direct the
love within you to that person. Send all your love and warmth to that person. That
person and you are alike. Just like you, that person wishes to have a good life.

Repeat the following phrases, silently:

Just as I wish to, may you be safe, may you be healthy, may you live with ease and
happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and
happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and
happiness.

Now picture another person that you love, perhaps a relative or a friend. This person,
like you, wishes to have a happy life. Send warm wishes to that person.

Repeat the following phrases, silently:

May your life be filled with happiness, health, and well-being.

May your life be filled with happiness, health, and well-being.

May your life be filled with happiness, health, and well-being.

Sending Loving-Kindness to Neutral People

Now think of an acquaintance, someone you don’t know very well and toward whom you
do not have any particular feeling. You and this person are alike in your wish to have a
good life.

Send all your wishes for well-being to that person, repeating the following phrases,
silently:

Just as I wish to, may you also live with ease and happiness.

Just as I wish to, may you also live with ease and happiness.

Just as I wish to, may you also live with ease and happiness.

Now bring to mind another acquaintance toward whom you feel neutral. It could be a
neighbor, or a colleague, or someone else that you see around but do not know very
well. Like you, this person wishes to experience joy and well-being in his or her life.

Send all your good wishes to that person, repeating the following phrases, silently:

May you be happy, may you be healthy, may you be free from all pain.

May you be happy, may you be healthy, may you be free from all pain.

May you be happy, may you be healthy, may you be free from all pain.

Sending Loving-Kindness to All Living Beings

Now expand your awareness and picture the whole globe in front of you as a little ball.

Send warm wishes to all living beings on the globe, who, like you, want to be happy:

Just as I wish to, may you live with ease, happiness, and good health.

Just as I wish to, may you live with ease, happiness, and good health.

Just as I wish to, may you live with ease, happiness, and good health.

Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice
the state of your mind and how you feel after this meditation.

When you’re ready, you may open your eyes.