The Essential Core Meditation:

So as we get acquainted with the notion of having a safe place within us, it can help to have some guidance, our own North Star, so to speak, to lead us to our own Core. I've been speaking, writing, teaching, and leading meditation groups for the past 25 years (not that that necessarily makes me any kind of expert), but it helps, I think. :)

It's always a good idea to start your centering process with a few conscious deep breaths. So often when we're stressed out and running like crazy we forget to breathe, or we start shallow breathing. This serves to fling us to those crazy outer areas of our lives, you know - the swirling areas where we become forgetful, foggy, crabby, overwhelmed. Breathing helps. You can always have that basic piece to return to when the going gets tough.

Do you trust that you have the capacity for peace within you? That's a really honest question, so think about it before you answer "of course!" You may actually believe that you are just hard-wired for stress and fatigue and overload. But you don't only have the capacity for peace, you ARE Peace! I fully believe we're hard-wired for joy, and love, and abundance. We just have forgotten along the way. I'll help you remember.

To do this meditation you'll need only a few things: complete silence (or one of my meditation CDs :) ), undisturbed time (hahahaha - that autocorrected to "undies turned" - I guess that could work, too!), and a comfortable place to sit. Eyes open or eyes closed - doesn't matter. Sitting cross-legged or feet on the floor - doesn't matter. Hands in your lap, or in your favorite mudra - doesn't matter. Are you sensing a pattern here? I don't get too caught up in the "must-do's" - that will stop you before you start. And part of this is you getting to know YOU. You're unique. So you're in charge of how your setup looks. And of course feel free to alter any of my suggestions for the meditation, as well.

When you're comfortable, and your phone's turned off (please), roll your shoulders, or your neck, if that feels good. Settle in. Just enjoy being in this quiet space with yourself. You're fabulous, after all - why wouldn't you want to just hang out with yourself for a while? Smile a little. Breathe. Feel your chair solid beneath your listen to the noises of your world. The cars on the highway, the birds in the tree, the neighbor's dog barking. Isn't that all sweet?

Now just start gently tuning in to your internal landscape. We hardly EVER do that, do we? How does your head feel? Your eyes? Your ears? Your neck? If you notice any sore or stiff parts, gently send love to those areas. You can even mentally say something like "Hey sweet neck - looks like you're kind of sore. Sorry about that. Here's some love - I'll try to take better care of you..." Keep going. Don't stress about order or what to say or think about - just pretend you're at a party and you're looking at everyone there. Notice them.

This could/should only take a few minutes, and is a GREAT basic meditation practice in itself. I try to do it every morning before I roll out of bed. I just sit up in my bed and do it because, yeah, I'm super lazy that way.

The next step is to bring your attention to your torso area. In my years of doing this work, I've found a majority of Essential Cores to be anywhere from right below the belly button to right below the throat. But hey - if yours is in your right big toe, that's super cool! Go for it. Just set your intention by saying something like "I'm here. Now please show me where you are..." (Yes - I DO talk to my body like that) and then sit in an open space and notice anything you may feel. It could be a warming in your heart area, or a pleasant tugging in your stomach. Remember - this is your own special journey to yourself, so nobody can tell you what HAS to happen or how.

When you think you've gotten a clue, check it out - call your attention to that area and take some more deep breaths, then imagine that you're sinking 100% into that space. For me, when I'm there it always feels like I'm in a wide open green field, surrounded by little brightly colored flowers. I'm usually sitting under a beautiful, ancient tree. Ahhhhh - I feel like signing off and going there now.

Got it? Stay there. Let the energy of that calm, beautiful, Essential Place seep into your consciousness. Sometimes you can see images or hear noises (birds, the wind, music), but if you are feeling happy, that's your greatest clue that you've discovered your EC (Essential Core), and it IS Essential, because this is part that's connected to unconditional love, to Source, to everyone else, and nothing 'bad' or sad or scary of mean can touch. It's sacred. It's your own Sanity Haven in the midst of the storm. So the first step is to find it. The second step is to visit frequently, and the third step? Of course - it's to be able to reside there permanently. Make it your Command Center. Life is SO amazing when you can live from Love. You don't react anymore - you are clear-headed, able to say the 'right' things. You sleep peacefully, and go through your days with enthusiasm and joy.

Yeah - I want to go to there! So let me know if you have any questions, but otherwise? Happy Journeying. I'd love to hear of your experiences in the comments below.