Eco-Meditation

Dawson Church, PhD, CEHP

Author Biography: Dawson Church, PhD, CEHP, is an author and researcher with many
studies published in peer-reviewed medical and psychology journals. He also manages
EFT Universe, one of the largest alternative medicine sites on the web, with over 5,000
case histories by people who have used EFT tapping successfully (EFTuniverse.com). He
founded the non-profit Veterans Stress Project which provides EFT to veterans with
PTSD (StressProject.org), and has written several books including the best-selling and
award-winning The Genie in Your Genes: Epigenetic Medicine and the New Biology of
Intention. His most recent book The EFT Manual (3rd. Edition). Download a free copy of
The EFT Mini-Manual at DawsonGift.com.

About Eco-Meditation
Eco-meditation is a technique Ive developed over the years, based on the best practices
from a variety of disciplines, such as heartmath, EFT tapping (Emotional Freedom
Techniques), and neurofeedback. Its so simple that even people who tell me that theyve
failed every time theyve tried to learn to meditate have been able to meditate
successfully and immediately. You can find full information at EcoMeditation.com.

Eco-Meditation Instructions

Before you begin, turn off your cell phone, laptop, and alerts. Give yourself
the gift of 20 minutes of undisturbed time. You can do this first thing in the
morning (my favorite time), last thing at night, or during a break in the day. Sit
upright in a quiet place where you won't be interrupted.

1. Use your fingertips to tap on each of the EFT acupressure points in

any order (see image below), while holding the intention that you are
in a calm and peaceful state, and nothing matters except the gift of
undisturbed time you are now giving yourself. Tap from top to
bottom, and when you get to the last point, start on the first point
 again.

This is time just for you. Let all your preoccupations vanish, and
allow yourself to be fully present. As you tap, say, "I release any and
all blocks to inner peace. I release all tension in my body. I release
anything in my past, present or future that stands between me and
inner peace."

2. Close your eyes, and let your tongue rest loosely on the floor of your
mouth.

3. Picture a big empty space behind your eyes. If thoughts arise in your
mind at any point during the meditation, just let them go. Watch
them drift like clouds across the sky, without attachment.

4. Breathe slowly, for 6 seconds per outbreath, and 6 seconds per

inbreath. Count to 6 silently each time you breathe in, and each time
you breathe out. Notice how relaxed your tongue is. Picture the big
empty space behind your eyes.

If physical sensations arise in your body, such as aches or pains, just

observe them. You don't have to do anything about them. Keep your
attention focused on your breath, counting 6 seconds in, and 6
seconds out. Keep your tongue relaxed.

5. Visualize the location in your chest where your physical heart

resides. Imagine breathing in and out through your heart, while
maintaining 6 second inbreaths and 6 second outbreaths.

6. Imagine a beam of love pouring out through your heart toward a

person or place that you love with each outbreath. Stay in this state
for several breaths. Notice the big empty space behind your eyes, and
how relaxed your tongue is on the floor of your mouth.

7. Bring the beam of love back into your body, into the area of your
physical heart. Send that love to any part of your body that is
uncomfortable or in pain. To end the meditation, take 3 deep 6
 second breaths.

When you feel complete with the meditation, return your attention to the room you're in.
Open your eyes and look at the object closest to you, and observe its characteristics, such
as color, texture, and weight. Shift your gaze and look at the object furthest away from
you. Notice your breath. Notice the weight of your body on the chair or on the surface on
which you're sitting. Feel your hands and feet. Be aware of the time. Bring yourself back
to the here and now. While a meditative state supports our wellbeing, it's also vital to
orient yourself to the "real world" and function there effectively at the end of each
meditation period.

Optional: Before you begin, you can write an intention in your personal journal. It might
be as simple as peace of mind, or, still my racing thoughts better than I did yesterday.
Avoid intentions that focus on outcomes such as tell me in which city my soul mate
lives, or, how do I stop yelling at my husband, since they will keep you enmeshed in
the outer world. In meditation, youre seeking a state, like peace of mind, not an outcome.
The rest of your life is about doing; meditation is about being.

Read a few lines, a page at most, from an inspirational source like one of the books in the
Resources section below. Read them slowly. Savor them. Allow the energy of the words
to penetrate your energy field. Commune with the great souls, the mahatmas, who wrote
the words.