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Those who have a regular meditation practice can simply add the writing immediately following it, and those who find it difficult to do traditional meditation will find this practice fruitful as the writing gives your busy mind something to do.
Via Susan Taylor
Are you a meditation practitioner or do you find meditation practice to be a challenge? Either way, writing can be used as a way to bridge your active mind with the meditative mind. And as little as 10 minutes each day reaps great rewards. This blog tells you how:
(1) Sit in stillness for 5-15 minutes or begin by taking a minimum of 21 consecutive breaths. This sets the "intention to cultivate an atmosphere of warmth and openness toward yourself and your experience."
(2) Set a timer and free write for 10 minutes. Just write what immediately comes to mind without conscious thinking. (Right now...) Suspend impusles to stop, contemplate, edit or analyze.
(3) When the timer goes off, pause; take a breath or two and read what you wrote aloud to yourself. Give yourself permission to listen deeply to yourself.
(4) Underline or highlight any words or phrases that resonate. These fragments can be used now or for other timed writing sessions.
(5) At the conclusion of the session, intend that "whatever insight you gained produce positive effects for yourself and all beings touched by you."
This practice can be done anywhere, at any time in virtually any location. The practice creates the "conditions where insights can arise as you uncover hidden obstacles and unwind your judging mind into greater warmth, spaciousness and acceptance of of all."