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16. September, 2014Blog Posts, Meditation No comments


I recently wrote a blog titled: Experience the Benefits of Meditation: Remove Fear & Gain Trust that explored how meditation can help in gaining more self-confidence and clarity in your life. I also shared 3 steps to get started with the meditation process. In this article I’d like to dive a little deeper into the practice of this meditation to provide additional insight so you can feel more comfortable and gain a better understanding of the process by sharing an example.

An Example of How to Put the Theory of Meditation into Practice

To begin, I suggest a notebook and that you take short notes during the process. Once you have your notebook, a quiet and relaxing place you can enjoy without disruptions you will be ready to begin:

  1. Start with a brief statement of the matter you wish to explore. Such as, “How did I come to believe that someone else should take care of me? Especially, what was my part in forming this belief?”
  1. Drop into your body as with the Mindfulness Meditation. Bring your statement of the problem to mind.
  2. Let the memories and feelings come, whatever they are. Take brief notes on the memories and the associated feelings. Such as,
  3. My first day at kindergarten I didn’t want my mom to leave but she did anyway. I was terrified and I cried.
  4. I tried to fix my breakfast and dropped the milk. My mom yelled at me and said I shouldn’t have done that. I was angry that she wasn’t there when I needed help.
  5. Dad said he would take me to see a movie but then he went out with his buddies instead. I felt alone, like my dad didn’t love me.
  6. Mom said she would come to my school play but she never showed up. She did this again and again. I felt unloved and angry. I wanted to get back at her.

Do this for perhaps 15-20 min and then stop. Your notes will serve to take you back into this process the next day or whenever you sit to look at the matter again.

The next time you sit again, you may want to restate the problem, perhaps focusing on a different aspect (such as: “I can’t really forgive my mother for her behavior toward me.”). As always, you are looking for your part, your behavior, your decisions and choices that took place around the events themselves.


Between times you can ponder the matter or let it lie silent, whatever is right for you. When you do bring it to mind, focus on feeling what it was you felt, what you decided, how you behaved.

At some point you may notice the similarity in your anger as a child and your present day expectation to be taken care of by your partner. When you realize this connection viscerally and emotionally you have taken the critical first step.

The second step is to bring maturity and compassion (for the small helpless child and the overwhelmed young parents) to the memories. You will then have the opportunity to form new attitudes and let go of unreasonable expectations of others.

Finally, in the third step you will be able to behave in new ways, achieving greater personal growth and fulfillment.


Looking to read more about Scottsdale AZ healing meditation? Check out the articles below:

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Meditation: Sandra Egli
Music: Torey Ronhovde

The wisdom of a thousand generations guides you today. Only listen. Without a sound their voices reverberate in your cells. Settle within and choose your path.

All of us come from strength, fortitude, perseverance. No matter how difficult their lives, our ancestors made it through and passed on life for the next generation. Over and over, until it came to you. The intelligence that guided them has also come to you.

To Thine own Self be true.

If I could present you with a single blessing, it would be the gift of Mindfulness. Awareness of yourself: body, emotions, and self-talk, all the time. Our immediate experience is the ultimate exploration that only grows richer with time. What we do or don't do, and the roots of our behavior, are accessible with the simple practice of noticing immediate experience. It is this practice that makes it possible to know and be true to ourselves.


Sandra's graceful way of listening & non-judgmental demeanor allowed me to open up effortlessly. I was certain, as I left her office, that I had received precisely the healing I needed.

Female client, age 44
Phoenix, Arizona