Attention and Intention Meditation

This simple attention and intention meditation is courtesy of "The Seven Spiritual Laws of Yoga", by Deepak Chopra, M.D., and David Simon, M.D.
Sit comfortably and close your eyes.  Take a slow deep breath in.  Slowly exhale and release any tension you may be holding in your body.  For the next 3-5 minutes, practice your Primordial Sound Meditation if you've been instructed in it, or another type of meditation you're familiar with.

Now bring your attention to your heart area.  Feel the sensations in your heart and acknowledge everything you're grateful for in your life.  Take a moment to let go of any regrets, grievances, hurt feelings you may be holding on to.  Simply have the intention to release them as they no longer serve you.  Feel your heartbeat as a sensation or vibration. Next, introduce the intention to slow down your heartbeat.

Now direct your attention to a part of your body that you believe needs healing and feel your heart slowly throbbing in that area.  After a few minutes, bring your attention to your breath, simply observing its flow in and out.  When you are ready, slowly open your eyes.

Namaste!