Quoting from my book: Recovering and Healing After the narcissist to help you create a meditation practice your way that helps you to recover, heal and evolve and move into the parasympathetic body/mind systems that are calming and restorative. 

"Meditation touches the mystical in man, that part of us that brims with metaphor and awe. Just as a yoga pose performed with clear focus on the breath brings steadiness and calmness, each meditation opens in us what has been clenched too long, held in pain and numbed to feeling. Meditation unties the ropes of sadness, anxiety, depression and confusion that have bound us so long. Meditation is instrumental in exposing what we have hidden from ourselves. As we continue to practice, insights arise."

"One monk I know gave a talk about wading gently into the practice of meditation. He suggested starting with very short mini meditations of thirty seconds, one minute, two minutes, followed by a quiet resting period. These short meditations strengthen the capacity for learning to practice stillness.  His focus is on the devotional quality not on the time involved."

"The power of the practice accumulates over time. When you become more consistent as you move forward with your meditation practice it is ever-present somewhere in your mind. Consistent practice becomes an integral part of maintaining psychological and spiritual stability and stamina. "

"Meditation sharpens and enlarges our perceptions of reality while it dilutes and minimizes the forces of delusion. We ar al susceptible to delusion. Delusion is an ego based belief about the nature of reality. Intuition does not require study or research. The more consistently we respond to the voice of intuition the stronger our capacity to receive messages of truth become."

Be kind and nonjudgmental with yourself with regard to meditation. Remember, you define and practice meditation your way. 

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