meditation with no religious meaning

Grateful Flow is a form of meditation. Unlike other forms of meditation it has no religious meaning, takes a maximum of 10 minutes and can be practiced by anyone. It is a good way to teach children to be grateful for those around them.

Grateful Flow 

1. 1
   The best time to do this is soon after waking. Find a place that is calm and quiet where you are unlikely to be disturbed. Sit on a chair and close your eyes.

1. 2
   Focus on your breathing for a couple of minutes until you feel nicely relaxed and calm.
2. 3
   When you are calm, begin by thinking of your immediate family (mother, father, siblings). Either in your head, or aloud, say their names and a kind message. For example, you might say "Mum, may you be well, happy and at ease." Repeat for your other family members.
3. 4
   Now, move onto your friends. Wish them well in their day.
4. 5
   Next, think about your acquaintances-perhaps the woman who works in the local shop, or your hairdresser. The sort of people we take for granted, but never really thank. Mentally thank them and wish them well.
5. 6
   The final part is to think of those you dislike. This can be quite hard and it's best not to think of anyone who you're still very angry with, as this could destroy your calmness. People like the nosy woman round the corner are a good bet. Try to wish them happiness.
6. 7
   Focus on your breathing again for around a minute, then get up and continue your day, hopefully feeling refreshed.
   

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