Meditation: "The Shadow"

Sitting with good posture, hands resting palm down on the knees, We close our eyes, and inhale a long deep breath.

Once we begin to breathe out, we open them again. Now we keep them open, And as we breathe in we bring awareness to our Troubles,

On the out breath, push hard! And express this pain through your being,

On your face, in your emotions, in your thoughts, release! Tense that body to its fullest extent! Now we must breathe in again, As we do, we do it slowly, and peacefully, Forming a smile on our face, Warmth towards what we have expressed.

On the out breath, we begin to accept this experience. Repeat this many times for many experiences.