#How to become Calm and Peaceful with NO Meditation [Super Easy Way to Relax without Meditating] | Explore Tumblr Posts and Blogs

ratwrites · 4 years

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Burning House.

Requests.

Masterlist.

Summary: Listening to Burning House by Cam

Warnings: Angst

Pairing: Obi Wan Kenobi X Reader

Word Count: Unsure as I wrote this on my old phone

A/N: Finally got around to editing this! I'm not super happy with how this turned out, but oh well. Sorry that Ben is out of character ;-;

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You sat in the meditation quarters your legs folded up onto one of the small chairs. You'd been taken out of action as your visions seemed to worsen by the day. Each one had come to pass and the grief weighed heavy on your mind. You could do nothing to stop these dreams from coming to you and you could do nothing to prevent the disasters that happened in them.

Your body tensed as the memories of your recent dream flashed through your mind. The same vision had been haunting you for weeks and you couldn't shake it. You shook your head gently trying to clear your mind, but to no avail. A face flashed beneath your closed eyelids. It was the same friendly face everytime.

"(F/N)?" Your eyes shot open with a start only to find the face of your dreams leaning against the doorframe. Your senses were normally sharp, but you'd been distracted.

"Hey," you muttered, looking down at your lap. You closed your eyes again resuming your meditation position. You had to clear your mind.

"Couldn't sleep again?" He asked, taking a seat in one of the chairs across from you. You opened your eyes meeting his. He had crossed his legs into the chair looking calmly at you. Your mind became clouded as you stared at your fellow Jedi, your friend... You shook your head in confirmation.

"The visions aren't settling," you replied, stretching your back for a moment.

"Meditation isn't helping?" He questioned. You shook your head with a sigh.

"Each time I close my eyes the same vision returns.. No matter how hard I try I can't rid myself of it," you groaned, setting your feet on the floor. You rested your arms across your knees letting your head hang.

"Have you told Master Yoda about this vision?" You shook your head again. Your Master had been the one to take you from the field. You'd been instructed to take each vision to the elder Jedi in hopes of dealing with them. You weren't the only one to have such harsh dreams in the force, but you were the first to have them so bad.

"I- I can't... This one is.. Different," you muttered, keeping your head down. You heard a soft shift in his position.

"How is it different?" He proded. You looked up at your friend making out his features in the dark room.

"I've been sleep walking.." You answered. Normally you tossed and turned, but this dream... It wasn't like the others.

"I've been wandering all night.. I went down in my quarters and woke up in the Younglings training room," you explained. Obi Wan frowned. You could sense his concern.

"It's like I've been trying to find what's lost and broke and make it right.." You added, looking down again. Obi Wan finally stood from his chair and moved to you. He crouched down in front of you carefully taking your hand.

"You should speak to Master Yoda in the morning," he suggested.

"Obi-"

"I insist. You need your rest." He stood carefully bringing you to your feet. You sighed keeping your hand in his for a moment longer. You savored the feeling of his calloused skin against yours. You let go with a snap settling the emotions that rose within you. Now wasn't the time. Without a word you followed the Jedi from the room and back to your chambers.

"Sleep, I will return in the morning," he encouraged. You yawned your quarters door opening.

"Goodnight Master Kenobi," you said, bowing your head in farewell.

"Goodnight Master (L/N)."

Obi Wan didn't return to your room in the morning. According to Anakin he'd been sent out on a sudden supply run to a small planet. You'd set off to the council room in hopes of talking to the elder Jedi. You stood outside the council door for a moment.

"Enter you may," Yoda's voice called, through the door. With a deep breath you hesitantly pushed the door open. Yoda sat in the company of Master Windu, your Master, and another member of the Jedi Council.

"What brings you to the council young one?" Mace asked, tilting his head briefly.

"Another dream you've had?" Yoda spoke, as you opened your mouth to answer. You closed it nodding your head. Silence fell over the room.

"I was hoping I could speak with you, alone, Master Yoda," you said, shyly. Even though you knew these Jedi, coming in front of a group of them was still nervewracking to you.

"Talk in private, of course," he replied, calmly. With a curt nod Mace and the other Jedi stood leaving the room. With a flick of his wrist the doors closed behind them and the blindes in the room closed slightly allowing little light into the large room. You took a seat next to the elder.

"Meditate you must, bring back this vision," he encouraged. You hesitated.

"Hesitant you are, fear not young one," he soothed. You took a shaky breath before closing your eyes letting your head fall slightly.

"About this vision you must tell." The images began to flash through your mind.

"I see a burning house.." You began, your muscles tensing.

"He was stuck inside I couldn't get him out... I laid beside him and pulled him close.. And we went up in smoke," you explained, your eyes shooting open. You hadn't realized how labored your breathing had become until you calmed yourself. Yoda frowned.

"Troubled you are. Who is this man you see?" He asked, tilting his head. You stayed silent. You were afraid to speak the whole truth. You were afraid it would reveal things that were against the Jedi code.

"A fellow Master," you answered, choosing not to reveal his identity. Yoda nodded with a noise. His hand scratched his chin.

"And this vision, die you both do?" He continued. You shrugged. The vision never revealed your fate, but you had a hunch that it wasn't a happy ending.

"More you must tell."

"I've been sleep walking, too close to the fire. Everywhere I seem to go there is fire," you continued, looking away from the Master.

"Sleep walking?" Yoda repeated. You nodded keeping your eyes away from him.

"Hm," Yoda pondered, scratching his chin again. A silence fell over the room as the elder thought.

"Tell this Jedi, you should. Sensing more to your vision, I am," he spoke, finally. Your heart dropped in your chest. You couldn't tell him.

"Releave this vision, it will. Releave your clouded mind, it will," he added. You slowly nodded standing to your feet.

"Thank you Master Yoda for your guidance." You left quickly your mind still clouded. You walked through the temple halls with your head down.

"Master (L/N)!" Anakin called, from behind you. You halted your steps turning to face Obi Wan's old Padawan who'd recently become a General and his own Padawan at his heels.

"Yes young Skywalker?" You folded your hands neatly in front of your body as he skidded to a halt.

"Obi Wan has returned from his mission. I thought you'd like to know," he said, a smirk forming on his lips.

"Thank you Crash" you bowed. Your first mission with Anakin he had gotten you and your team stranded on a Sepretist planet which earned him your nickname, Crash.

"You're welcome Master Slick." Without another word they hurried off. You'd earned your nickname from the one time you'd accidentally dropped your lightsaber during a very important mission. It had almost cost you your life, but in the event of your survival it had become an inside joke between you and the Skywalker. You continued your walk making your way to your quarters. You didn't want to speak to Ben. You weren't in the right mindset to speak to Ben.

Your personal droid greeted you. "Hello Miss (L/N)! Would you like me to fetch you anything?" It questioned.

"Not now C2. Please do not let anyone disturb me I need to meditate," you ordered.

"Yes my lady." The droid wandered off as you headed to your bedroom the door closing behind you. You placed yourself on your bed crossing your legs. You closed your eyes focusing on the peace in your room. The silence lasted for a moment before you were swiftly consumed by your vision and thoughts.

"Master (L/N)? (F/N)? (F/N) can you hear me?" You jolted with a cry of terror your eyes shooting open and drawing you back to reality. Ben was over you concern wafting off of him. You sat upright swiftly pulling yourself up onto your feet and away from Obi Wan. Fear consumed you as you looked around. The daylight from your windows had turned to night. How long had you been out? How long had he been trying to wake you? How did you end up on the floor. Your mind was racing.

"(F/N) you need to relax," he urged, raising his hands up in surrender. Your heart was pounding against your ribs and your breathing was ragged. You backed away from him until your back hit a wall. He didn't advance.

"You need to calm your mind," he said, visibly flinching. Even you could sense the distrot in the force that you were causing. You tried to calm yourself attempting to force your breathing to slow, but it refused. Your mind was overrun blinding any rationality you had. You rushed forward practically slamming your body against Bens'. You snaked your arms around him desperately burying your face into the tunic covering his chest. Your body shook against him. For a moment he stood stunned his arms out awkwardly at his sides. Your trembling turned into soft sobs as your fingers clung to the fabric of his shirt. Eventually he reached out trapping you securely against his chest. The last time you'd hugged Ben was when you were selected to become Mace Windu's Padawan. That had been a long time ago. One of his hands rested against the back of your head gently stroking your hair.

"Focus.." he began, pausing for a moment.

"Focus on me. Put your mind to ease," he soothed, holding you a little tighter. You sobs quieted as you focused on his heartbeat, his breathing, and his voice.

"There you go, easy now," he murmured, the touch on your hair calming you down as well. His gentle fingers caused your scalp to tingle pleasantly. Your mind began to settle which allowed your muscles to relax as well. Slowly your rational thinking returned to you. This was so wrong for you to be doing, yet it seemed so perfect. After a few more moments you begrudgingly pulled away taking a few steps back from him.

"Are you alright?" He asked, the concern still coming off of him in waves.

"I'm fine... What exactly happened?" You replied, countering his question with one of your own. He paused.

"You seemed to be in a deep meditative state, almost as if you were sleeping or in a trance," he explained, partly.

"And how did I end up on the floor?" He shrugged casting a quick glance toward the droid who passed the room door.

"It found you like this. According to the droid you were crying out for help as if you were in pain. It said you-" Obi Wan fell silent.

"Said I what?" You pushed, your anxiety building. You pushed it down trying to keep your head clear.

"You were calling out to someone." Your gut twisted. You had a bad feeling you knew exactly who you called for and he responded to that call.

"Obi... It's- I-" He gently reached out taking your hands in his own. He led you back to your bed sitting you down.

"This vision is haunting you (F/N). Please, if I can aid you then let me!" His compassion was whole along with his kindness. When focused you could sense something else but you couldn't quite put your finger on it.

"It's not that easy Obi..." You started.

"Yoda said that it was about me," he stated. How had Yoda found out? You ignored that thought remembering that the old Jedi knew things about you that even you didn't know.

"Obi please.."

"He said that talking would help ease this vision-"

"It isn't that simple Ben!" You yelped, cutting him off. Silence took over the room as your eyes landed hotly on his. Your anger softened the longer you looked at him. His face was patient and kind. He was willing to wait for you. You let out a heavy sigh. He was persistent. He'd keep trying, never losing his cool or patience with you. You couldn't keep hiding this from him. If ruining your friendship and abandoning your code is what you had to do to save him then that is what you intended to do. The droid stopped in the doorway.

"Leave us please and make sure no one disturbs us," you ordered. The droid nodded closing the bedroom doors. You looked to Ben who's attention was focused on you. You took another deep breath your hands still trembling.

"I had a dream about a burning house.." You started, looking away from him.

"You were stuck inside. I couldn't get you out.. So I laid beside you and I held you tight... And the two of us went up in smoke." You drew your gaze back to him catching the sympathy he held for you. Thinking about the vision brought back the thoughts that had been clouding your mind.

"I-" You froze. If you didn't tell someone about these troubling thoughts then they'd continue to haunt you.

"I've been sleepwalking too close to the fire, but it's the only place that I can hold you tight." His eyes widened at your words causing you to look down shamefully.

"Love isn't all it seems... I did you wrong," You sighed, standing from the bed. You shouldn't have let these emotions fester. You should've cut them off at the root, but you didn't. It was against the Jedi Code to have attachments, but you were attached to your fellow Master. His voice and smile constantly clouded your mind along with your vision making it almost impossible to focus on a daily basis.

"I'm sorry Master Kenobi... I know it is wrong. I just- these dreams-" You silenced yourself as a hand gently grabbed your own. You followed the pressure allowing it's owner to turn you around. You stared down at your feet Obi's boots mere inches away from yours. Your breath hitched as the hand slid down enveloping yours in its warmth.

"It's alright (F/N)," he murmured. His other hand rose taking your chin between his thumb and forefinger. With little effort he raised your head carefully forcing you to face him. The emotion radiating off of him was surprising. You honed in on him sensing each emotion that passed through him. Your own eyes widened as you captured the love that seeped out of him. Had he also been struggling to keep his mind clear of such things? You locked your gaze with his allowing yourself to drown in their vibrant color. The vision disappeared from your mind as a new image replaced it. Obi Wan chuckled his hand gliding from your chin to your cheek.

"Your thoughts are very loud dear one." He'd never called you that before. The pet name made your stomach flutter and your heart race. You stiffened slightly as the Jedi's head lowered a little toward you. His eyelids were low silently asking for permission to finish what he had started. You closed your eyes giving him the confirmation he needed. Butterflies exploded throughout your body as his lips pressed against yours molding perfectly to you. Your free hand came up resting over the one splayed across your cheek. You didn't want this moment to end. Slowly he pulled back his forehead resting against yours. You exhaled with a sigh keeping your eyes closed.

You were almost feverish from the sensation of his kiss. You dared to open your eyes finding that his were still closed. "I'll stay here with you until this dream is gone." He opened his eyes pulling his head away from yours. He lead you back to your bed sitting you on it. You slid into it surprised as he followed. He propped himself up against the headboard giving you a signal to come to him. You moved to his side settling against him. He tucked you under his arm letting your head rest near his collarbone.

"Rest dear one." He pressed a kiss into your hair making your scalp tingle. This was wrong, but you wouldn't trade this moment for anything.

Weeks had gone by since your first moment with Master Kenobi. The pair of you had continued to meet privately spending nights with one another and exchanging secret kisses after missions or meetings. Your union had to stay secret, though Anakin had discovered it rather fast which didn't surprise you. You knew that your secret would be safe with him considering his relationship with the Senator.

Many missions had passed and you'd begun to think that your so called vision had just been a nightmare after all, until now.

You swung your lightsaber desperately killing each droid that approached you. Your platoon was dying quickly and your reenforcements were occupied. You'd sustained a shot burn on your arm, but you didn't let that stop you. "Fall back to the temple!" You shouted, overing the raging battle.

"Fall back!" You watched your clones covered each other making their way out of the field and into safety. You followed keeping your back to your men as you fended off any shots that followed. Finally you withdrew your lightsaber and ran catching up to your men. You could make out fighting in front of you. You halted your men following.

"What are your orders sir?" Captain Wolf questioned, coming to your side.

"We'll split up into two teams and go around the fighting. We do not have the men or resources to engage them right now so stay out of sight. I want you to gather General Skywalker and his men and meet us back at the temple," you ordered You intended to send some of your men to Anakin and follow the rest back to the temple where Obi Wan had last been. You lifted your arm turning on your communicator.

"Anakin come in!" You called.

"I'm a bit busy!" He responded quickly.

"I'm sending Wolf and some of my men to you. I'm headed back to the temple. Regroup there when you are able," you ordered.

"Copy that!"

"Kenobi!" You called. There was no reply.

"Master Kenobi come in!" Still no reply. Panic washed over you.

"Wolf, take your men and go! We'll meet you at the temple!" Wolf nodded and turned gathering half of the platoon and taking off.

"Follow me!" You began to run in the opposite direction as Wolf taking the rest of the men with you. As you moved you continued to try and reach your lover.

"Obi Wan can you hear me!" Static retuened your call. Fear took hold of your senses. Memories of the dream began to return to you making your fear grow. You and your men broke out into a clearing where the temple stood. Captain Cody met you halfway to the temple.

"Where is General Kenobi?" You asked, quickly. Cody pointed to a large abandoned house near the temple.

"We had to retreat. There were too many of them. Our losses were high," he explained.

"As were ours," you sighed, your fear settling. He was okay. You headed toward the house entering it to find him crouched next to a hologram. At your entry he stood. Without thinking you threw yourself at him hugging him. He returned it for a moment before letting go.

"Why didn't you respond to my communication?" You questioned. He lifted his arm tapping the broken com unit.

"Blasted droid damaged it," he replied, coolly. You let out a sigh.

"Anakin should be on his way here. Wolf and I had to call everyone back. They had a lot more in numbers than he'd anticipated," you sighed, crouching down by the hologram. It was a view of the landscape littered with red dots to mark the Separatist droids and green dots to mark the Clones. Anakin's group was slowly making their way back.

"We need to rethink our approach. The council currently doesn't have the troops to send us anymore reenforcements so we have to make due with what we have," Obi Wan explained. Anakin was meant to be your reenforcements... You nodded in agreement. You watched the field as Anakin's forces neared the temple. You stood suddenly as yelling came from outside. Your senses flipped upsidedown.

"Ben!" A blast knocked you off of your feet. Your vision turned white as your back hit what you assumed was the ground. A loud ringing took over your ears making your head spin. You tuned into the pain radiating through your body. You tried to move, but couldn't. After what you assumed was a few moments your vision returned. You seeled your eyes shut as the ringing faded as well only to be replaced with a roar. Heat overtook your senses causing your heart to drop. You forced your eyes opened blinking rapidly as bright hot fire surrounded you. You coughed dragging yourself up and onto your feet. You couldn't see anything but fire.

"Obi Wan!" You shouted, your voice ragged and pained. You coughed again smoke invading your lungs. You stumbled through the firey building falling to your knees. Breathing was painful and short.

"Ben!" You strained, trying to make out anything through the roaring flames. You spotted a limp shape on the floor. Large pieces of the ceiling surrounding it. You crawled forward your coughing becoming more violent by the second.

"Ben-!" Obi Wan laid on the floor his legs trapped under a large piece of ceiling. His face and clothes were covered his ash and you could make out cuts and tears in his clothes revealing crimson blood. With what strength you had you lifted the piece off of him before your body gave out. You fell forward landing roughly on your stomach. You were light headed from the lack of oxygen. This was it. This was your dream. You laid for a moment before gathering your strength. You couldn't let him die. You raised yourself onto your hands and knees and crawled until you were at his side. You had to try.

You dropped down your upper body falling over Obi Wan's. You used yourself as a shield against the flames protecting his head and whatever else you could. You closed your eyes burying yourself into the force and seperating yourself from reality. Everything was quiet. "I will save you.." You let yourself drift off.

Obi Wan woke with a groan his body aching from his head down to his toes. Slowly his eyes fluttered open temporarily unaware of his surroundings. He tried to sit up, but a pair of familiar hands pushed him back down. "Whoa, take it easy Master," Anakin urgered, sitting back down next to the cot. Obi Wan tilted his head looking to his former Padawan.

"What happened?" He mumbled, his memory foggy. Anakin frowned, resting his arms across his knees.

"The temple was bombed. We had no idea the attack was coming until it was right on top of us," Anakin answered. His heartrate spiked suddenly as he focused on the memory. You'd yelled out to him just before everything had been set ablaze.

"(F/N)," Obi Wan forced himself up.

"Take it easy Master!" Anakin protested, standing to his feet.

"Where is she? Anakin where is she?" He demanded, fear in his eyes. Obi Wan watched a sad scowl form across Anakin's face. He could sense the tension behind his unsaid answer.

"Oh Gods..." Obi Wan choked, looking away from him.

"She- she's alive," Anakin reassured.

"Just- we're not sure for how much longer.." He added, sadly. Obi Wan looked at him again.

"The whole place was on fire.. It took hours to get it down enough to where we could send in a team to get you out," he explained, quietly.

"We- we found you two together... Master (L/N) was covering you." Anakin was the one to look away. Dread hung over Obi Wan as her dream came to him rapidly.

"She sustained major burns along her body along with a few other injuries." Obi Wan could sense the sadness from his former Padawan. He understood that him and her were good friends and that Anakin cared about her almost as much as he cared for Ahsoka or Padmae.

"I need to see her," he stated, kicking his feet off of the bed. He regretted his choice as pain shot up his legs and around his spine.

"You aren't fit to be up and about Master. You were in pretty bad shape when we found you. If it wasn't for her you'd be dead," Anakin stated, resting a hand on Ben's shoulder.

"Anakin, I have to see her," Obi Wan insisted, connecting his gaze with Anakin's. The Jedi sighed sensing the distress from his former Master. He helped Obi Wan to his feet wrapping the older Jedi's arm over his shoulder. Slowly they began to walk.

They entered a different room of the infirmary station. The room was lined with Bacta Tank's each one holding a severly wounded Clone. Ben's eyes landed on one holding his lover. "(F/N)," he whimpered. Anakin helped him to the tank. Obi Wan pulled from Anakin's hold pressing his hands against the cool glass of the tank. His eyes scanned over her body taking in the burns littered across her skin. He could sense her holding onto life by a thread.

"Oh dear one.." He whined, pressing his forehead agaisnt the glass.

"You didn't have to do this... You didn't have to sacrifice yourself." Tears dared to spring out onto the Jedi's cheeks, but he pushed them back. His hands clenched into fists.

"Don't leave me.. Please." The tears he held forced their way out sliding down his cheeks and into his beard. His shoulders shook as he silently cried his emotions overwhelming him. Anakin's friendly hand touched his shoulder, but Obi Wan didn't budge. The one person he'd allowed himself to love was lost to him. Her life was fading with every passing moment.

"I can't lose her Anakin..." He sobbed. Anakin's hold on his shoulder tightened with a supportive squeeze.

"Her choice whether she lives or dies it is," Yoda's voice spoke. Obi Wan reached up wiping his eyes free of tears. Slowly he turned to face the elder staying by Anakin's side.

"Brave she was. Saved you she did," he continued, his gaze traveling to her body in the tank.

"Is there anything we can do to help her?" Obi Wan questioned, keeping his voice as steady as he could. A small frown crossed the elder's face.

"Help her we cannot. Let your emotions cloud your judgment you should not," Yoda answered. Anakin dropped his hand from his former Master's shoulder.

"Master Anakin, Master Yoda, your presence is needed on the deck," a clone interrupted, coming to stand behind the old Jedi. The clone left with Yoda following slowly behind.

"Have faith Obi Wan. She'll pull through," Anakin reassured, before following after them. Obi Wan turned back to the tank his hands resting on it again. Only time would tell your fate.

Months had passed since the bombing. Obi Wan had been returned to battle, but he frequently visited the Medical station in hopes of finding you awake. His last visit had been over a week ago due to the war and his hopes of seeing you smile again had faded. He landed his starfighter into the landing deck. "R4 stay with the fighter. I shouldn't be too long," he ordered. The droid wirred in response as its pilot climbed out. Obi Wan began his trek his brown cloak flowing behind him as he moved.

"Welcome General Kenobi!" A medical clone greeted, approaching him.

"How is she?" He asked, nodding his head in welcome to the clone.

"Her condition hasn't really changed sir; though her burns have healed up nicely along with her other injuries," he explained, leading the Jedi to her tank. Obi Wan looked over her. He rested his hand on the glass.

"Do you think she'll come to?" Obi Wan questioned, sadly. The medic sighed deeply.

"We aren't sure General. With how long she's been out chances of her waking up are rather slim. General Fisto has given her a few more days until we take her out of the tank." Obi Wan could sense the sadness that even the Clone carried. She'd always been a good friend to the clones earning her respect more than once. He stepped back from the tank taking in her peaceful expressione once more. His heart weighed heavy in his chest the grief poking at his mind.

"Contact me if there is any change in her condition and please contact me if Master Fisto goes through with removing her," he ordered, giving the clone a sad glance. The clone bowed his head.

"Yes sir." Without another word the clone disappeared from the room leaving Obi Wan by her tank. He rested his head against the glass closing his eyes. He honed in on the force his mind clearing. He could sense her. Her heartbeat was steady and the mask covering her mouth and nose kept her breathing smooth. He focused.

"I need you (F/N)... You've become apart of my life and-" he paused, swallowing hard.

"I don't know what I would do without you..." He squeezed his eyes tighter trying to sense any change in her state. With a heavy sigh he pushed off of the tank looking her over one last time.

"I love you dear one.." He turned his back to the tank making his way out of the room. His feet dragged as he walked his head hanging lower than he should've aloud it. He made his way out to the landing doc coming to stand by his ship. He leaned against the wing taking a moment to collect himself. He shook his head silently cursing himself. He'd let himself get too attached and now he was suffering for it. He pinched the bridge of his nose behind jumping up and into the cockpit of his fighter. He sat for a moment leaning his head back against the seat.

"Time to go R4," he muttered, seeling his cockpit. The engines of his fighter roared to life. His droid squeaked at him its words appearing on the screen before Obi Wan.

"They're calling to you." He looked around spotting a few of the clones rushing toward him. R4 popped the cockpit.

"What is it?" He questioned, sitting up.

"They're taking her out," he said, catching his breath.

"What? I thought Master Fisto was giving her a few more days," Obi Wan frowned, getting out of his fighter.

"She's awake.." Obi Wan took off back toward the room.

"I love you dear one..."

Your eyes shot open your senses overloading with fear. The bacta burned your eyes eliciting a cry of shock and pain from your lips. Your hands shot to the glass pressing hard against it. Clones raced in swiftly emptying the tank. You were removed from the tank and set on a cot by the tank. The mask was removed from your face and a towel was passed to you. You shivered as the cool air of the station connected against your wet skin. You slid the towel around your shoulders looking around. The clones were taking vitals and asking you questions that you couldn't quite make out.

Master Fisto appeared in the room steadily walking toward you. The clones stepped aside allowing the Jedi to stand in front of you. "It is good to see you Master (L/N)," he spoke, clearly. You rubbed your ear with the towel giving him a curt nod.

"What-" you coughed, your throat dry and hoarse. Kit nodded to one of the medics who quickly gathered you a glass of water. You gulped down the clear liquid sighing as it soothed your aching throat. Once finished you handed the glass back to the clone.

"What happened?" You asked, your voice still rough and low.

"What is the last thing you remember?" He countered. You fell silent for a moment wracking your brain for some sort of explanation.

"I- I'm not sure.. I can remember the battle and- and we were forced to regroup..." You paused, realization hitting you like a blaster shot. Before you could speak another figure appeared in the room's doorway. All eyes turned to him. You could sense the excitement and the happiness rolling off of him. You stood with the aid of Master Fisto keeping the towel wrapped around your shoulders. Obi Wan ran to you colliding into you as his arms snaked around you trapping your wet form safely against his chest. You couldn't help but snuggle into him sensing that it had been a long time since you'd been held by him.

"My dear one..." He sniffed, his head resting near the base of your neck. You pressed your cheek against his shoulder savoring the moment.

"Oh how I've missed you so," he slowly pulled back his arms still around you. You were surprised to find tears streaking down the Jedi's face and into his soft beard.

"Goodness how long have I been out? You act as if we haven't spoken in months," you giggled, reaching up with one hand to stroke away his tears while the other kept your towel secure. Obi Wan didn't respond to your joke. Concern took hold.

"H- How long have I been out exactly?" You questioned, keeping your gaze trained on Obi Wan.

"Around four months," Master Fisto interrupted. Her eyes deadpanned from Obi Wan to the other Master in the room.

"What?" She was dumbfounded.

"When they pulled you from the wreckage of the building you were covered in burns and other injuries. Your body shielded Obi Wan from sustaining anymore injuries than he did," Kit explained, taking a step closer.

"It was foolish of you," Obi Wan added, causing your gaze to snap back to him. You could see the scold in his expression, but the thanks that remained in his eyes.

"I couldn't let you die," you defended.

"And I couldn't watch you die!" He snapped, suddenly. You took a step back from him.

"I've been visiting you for months now watching as the one I love heals but never wakes, her true condition never changing. I'd given up hope that I'd ever see you again that I'd ever see your smile again..." He cut himself off. His mind was shrowded causing him to forget the presence of the other Jedi and his clones.

"I thought I was going to lose you.." His voice grew quiet. Your eyes jumped from Obi Wan to Kit who gave you a bow of his head before ushering his men out of the room.

"Ben.."

"I was so afraid of losing you (F/N) that it clouded my judgment. It distorted the way I did things. My attachment to you pained every part of my being knowing that you might never wake again.." Your heart cracked at his words causing you to look down. He was right, your actions had been foolish. You'd acted out of love and not out of the force. You could've dragged his body to safety but instead you put your life on the line just to keep him safe.

"I was- I was so scared..." You moved back to him standing toe to toe with him. You had no worse to ease your hurt being passed between the two of you. With your eyes closed you leaned up capturing the Master's lips with your own. He reacted instantly kissing you in return his arms finding their way around your lower back locking your bodies against each other. He was greedy and you didn't blame him. You pressed hard and desperately into the kiss your eyes squeezing shut. Eventually it ended. Obi Wan rested his forehead against yours his arms staying still around you. You tucked your hands between your chest and his snuggling closer to him.

"Can you- can you say it again?" You asked, quietly. Obi Wan pulled his forehead from yours cocking a confused brow.

"What you said to me.. Before I woke up," you confirmed. You'd heard him speak to you. Through the force he'd connected with you and you heard his call. Obi Wan's expression softened.

"I love you dear one." He took you again kissing you softly. You melted against him content with this moment, until a chill ran up your spine.

"I love you too Ben, but do you think we could scrounge me up a robe or something? It's quite cold in here," you giggled. Obi Wan chuckled hugging you close for a moment before letting go completely. He shrugged off his cloak wrapping it around your shoulders. The cloak was quite large on you. He couldn't help but smile as you pulled it tight around you letting it warm you.

"I'll fetch Master Fisto so they can continue treating you." Without another word he hurried out of the room. You sighed and sat back down the cot keeping the cloak pulled around you. His scense wafted off of it filling your nostrils. It was pleasant. Clones entered the room coming to you immediately. You begrudgingly shed the cloak allowing them to finish their tests and whatnot before one of them offered you a set of white infirmary robes.

You took them without hesitation quickly slipping out of the bandages that had been covering your most private areas and into the robes once the clones left you. Once changed you tossed Obi Wan's cloak around your shoulders once more and carefully made your way out of the room your legs a little shaky under you. You spotted the two Master's just down the hall. They looked deep in discussion, but it paused when you stepped fully into the hall. You headed their way coming to stand next to Obi Wan.

"I can assure you Master Kenobi your secret is safe with me," Master Fisto said, suddenly. Your eyes widened looking between the two men.

"I am indeed happy for you both. If you'll excuse me my friends I have patients to attend to." With a kind smile Master Fisto disappeared down the hall. You looked up at Ben.

"So he knows then?" You questioned. Obi Wan nodded.

"How long will they be keeping you until you can return to Corisant?" Obi Wan countered, taking your hand in his own.

"I was given a week of treatment and observation. They mainly want to be sure that I am indeed healed enough to be released," you replied, swaying slightly on your feet. The cloak moved with you which caused the Jedi to smile.

"Then I shall stay as much as I am able," Obi Wan murmured. He took you in his arms again hugging you once more. You returned it cuddling your face against his shirt. His embrace was your home and you never wanted to leave the flames burning between the two of you.

Forever Taglist:

@morrioghainfae @xaviersmutcnt @raindrops-on-roses142

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mcad-ae · 4 years

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How to Practice Mindfulness, with Jes Roseberg

As MCAD students and faculty continue to navigate this difficult time, adjunct Product Design professor Jes Rosenberg’s yoga business is working to help parents and children stuck within their homes. The Adventure of Superstretch™ is a web page, app, and physical class that helps children learn yoga poses and physically engage with their own bodies. They teach that “Balance is a superpower!” and use many cartoon characters to demonstrate the various poses and methods to any age group and skill level.

Superstretch Yoga™ is the top app for kid’s meditation, health, and wellness. Kids are able to learn alongside videos of other kids, animated characters, and music. The “adventure” is led by Superstretch, the super hero ready to teach any age the power of balance and stretching. Recently, Jes and Superstretch were featured in a Wall Street Journal article entitled “Family Going Stir Crazy? These Apps, Websites, and Games Could Help!” as an app to help parents in quarantine.

Jes is an adjunct for product design courses at both the University of Minnesota and MCAD. She brings wellness and mindfulness into her curriculum at both institutions. In her current class at MCAD, Design Drawing, she works to integrate activities such as improvisational games and stretching exercises to unite the right and left brain and leave her students ready to learn. By teaching in this method, she emphasizes her belief in teaching her students how to think creatively and divergently, instead of just lecturing about technique. This prepares her students for life, instead of just giving the skills needed to pass the class.

Due to her particular expertise, I asked Jes for her advice and thoughts on getting through the current global crisis. She responded-

“Navigating this new reality, our current life experience, is challenging. I’m feeling all my ‘feels’. Scattered, overwhelmed, afraid, uncertain, fried, goofy… There are lots of emotions happening and way too much computer time. Plus, I’m eating a LOT of food from my fridge between all of the Zoom and Google Meetings.

I love this B.K.S. Iyengar quote, “You do not need to seek freedom in a different land, for it exists with your own body, heart, mind, and soul.” This is so true! NOW is the time to tap into that freedom.

In mindfulness practices (movement, breath work, meditation) I teach my students that through difficulties arise opportunities for evolution. We have a CHOICE when dealing with something unknown, something scary. So, one should be curious, walk up to the edge and take a step back, a couple of deep breaths to reflect and reframe your mindset and then you can determine what is the best course of action.

Mindfulness is a moment to moment awareness practice. Our mind is our biggest asset and we need to exercise and nurture it to be our best selves. Practice helps us to change our relationship to our thoughts which, at times, can be very cruel and negative. Paying attention is a muscle. All practice really is, is like taking a shower! It’s emotional hygiene that helps to integrate mind and body. You become intentional with your attention in your life and you can strengthen the circuitry to focus. It will make you calm, courageous and connected.

I teach designers, just like in mindfulness practices, to be proactive vs. reactive in life situations. Design, like life, is fluid and ever-changing. I work to teach students to learn techniques to be innovative, resilient and thrive. To test and research all ideas because there is no bad idea as you are creating products for the future.

Designers, and creativity, need to live in a no-judgement zone. To keep a beginner’s mind and see life with childlike wonderment is tough, not easy. It’s hard to open up to the freedom to be your best self. Yes, you need to be vulnerable. Yes, you need to practice every damn day because practice is progress and we don't always have good days.

Life is organized chaos. This situation and time is very scary and frightening. It feels like we are living the full catastrophe. Give yourself space to listen. Be compassionate and empathetic to others but most importantly, to yourself. You can be resilient and thrive. Turn this obstacle into an opportunity.” -Jes Rosenberg

Jes also took the time to add some different techniques and activities to do throughout our time in quarantine. For other easy and fun activities, follow her instagram @superstretchyoga or @jes.rosenberg

Easy mindfulness practices to try in quarantine:

o Laugh and Smile Often. A smile is very powerful. And a deep belly laugh is like doing a sit up! Laughter creates a more positive state of being and can get you through a tough day. It also produces mirror neurons so when one-person similes the other person you are engaging with literally feels like smiling and leads to an optimistic attitude.

o Breathe Deeply. Invoke the relaxation response by taking some deep breaths, exhaling thoroughly. It is so cathartic and will give you a “glow from within” vibe as it sends serotonin, the happy hormone, through your body. You could even repeat a soothing word every exhale like, “peace” or “calm”.

Our breath is the tool that makes our body fully functional. And the effects of breath, meditation and yoga on our body are incredible. When we harness the pure potential of our breath we come into alignment. We become grounded like a tree that is firmly rooted, healthy, nurtured and flexible. If we grow deep roots we can stand on our own two feet, bear fruit and flourish. Once we are settled, centered in our mind and body then our physical and emotional self can be its best. Aligned with purpose, meaning and value.

o Set a Positive Intention for the Day. Before getting up each morning and making the bed, plug-in to your heartfelt desire, paving the way to a positive attitude and outcome.

o Meditate. Meditation is the express ticket to happiness but the practice takes discipline. It should never be forced so if a seated meditation is not calling you yet, find something that puts you “in the zone” for optimal alignment. Normal activities like reading a book, listening to soothing music, cooking, painting, running, sitting and having coffee is a form of meditation. Even laying down for five minutes simply breathing; one hand on your heart, the other on your tummy feeling the rise and fall of the diaphragmatic breaths, is a meditation. (Just set a timer so that if you fall asleep, you can wake-up and still go on with your day!)

The practice just needs to be something that offers you moment-to-moment joyful awareness. Whatever you can do to feel time and space disappear and you can let thoughts come and go, and flow, without getting attached to them.

MRI brain scan studies suggest that regular meditation reliably and profoundly alters the structure and function of the brain to improve the quality of both thought and feeling. Research also shows that mindfulness increases the capacity for empathy and social connectedness as well as positive emotions, such as love, joy, gratitude and contentment.

o Journal. Don't feel like writing? Start with a one-line-a-day gratitude book. Focus on one thing you are grateful for and write it down even on your phone or in an app.

o Do Nothing. Create a ‘do nothing’ sacred space in your house and just RELAX. Daydream for a half-hour with no guilt. Light a candle and breathe-in a relaxing scent. Lavender, cedar and pine are healing during busy times.

o Kindness. Treat people, and yourself, with compassion and kindness. Do small favors for people, expecting nothing in return. The best way one can uplift their own life is to uplift the lives of others.

o Give Yourself Credit. Make a list of your accomplishments. Feel Gratitude and Appreciation. Instead of a ‘To Do’ list make a ‘To Be’ list. You could even do a seven-day gratitude challenge with your family?

o Live Green. Take a nature walk and get some fresh air. Water a plant. Branch out and blossom. Recycle. Plant a tree. Find things that are sustainable and fulfilling. Cultivate new friendships.

o Reach Out. Texting and FaceBook messaging is great but try to call at least one family member or friend a day on the phone. Or write a letter snail-mail style!

o Give. Zoom out and sense a whole new perspective. Spend a few minutes each day contemplating something greater than you. Reach out and support the community or a local non-profit with a helping hand, offer a hug, lend a listening ear, share time, learn about something new, read a “meditation a day” book, have lengthy discussions with people.

o Digital Detox. Just 20 minutes away from a computer or smartphone restores your brain function and makes room for creativity. So, move around and shake off the old energy. Recharge your super human machine. Have a dance party. Draw a warm bath and dive in. Sing out loud.

o Chair Yoga. Reach, stretch, twist and even try a forward fold. Mindful movement and exercise rebalances the nervous system and allows you to de-stress and relax so that you can focus on the task at hand.

o Respond Wisely. Be proactive vs. reactive when faced with challenging situations. Take a deep, thoughtful breath before you speak.

o Nourish Yourself. One is what they eat, so make healthy choices. Try to avoid processed foods. Can you avoid sugar for a whole week?

o Hydrate. Grab a glass and take a sip of water. Did you know that more than 1/2 of our body is made up of water? The water inside of us helps us to keep everything vital and functioning. It increases energy, relieves fatigue, flushes out toxins and boosts the immune system. Plus, it puts you in a good mood so drink up!

Please remember to care for yourself in this time of crisis.

#mcad_ae makemcad mindfulness

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rapidresultsmarketingcompany · 3 years

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Calming Nature Music to Meditate 🍃 Peaceful Wooden Flute and Water Forest Sounds – Meditation

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Listen to the nature zen meditation music to relax and achieve peace. Focus your mind on the wooden flute and on the nature sounds to clear your mind and calm down your emotions so that you achieve a stable, quite and zen state. The relaxing composition with an inspirational and calmness atmosphere featuring floating, smooth pads and dreamy sounds is useful for a backdrop or vocal for work or yoga, zen nature relaxation. So enjoy this abundant nature presented in this scene of a creek in the jungle forest and have a good moment of meditation!

Learn How to Meditate – The BEST Reasons to Meditate (Regardless of Your Religion Or Beliefs!)

Does meditation really work? Can it make you happier….healthier and wealthier? It can, and while some of the claims made by people like me who LOVE to mediate may seem a little bit over the top, it’s no joke. Meditation changes lives. It opens up a wonderful world of opportunity, excitement and enthusiasm that you have to experience to truly understand. And it can make all of this happen super fast….especially if you know the right “tricks” to speed things up!

Want to Reduce Stress and Become More Creative? Try Alpha Meditation

If you’re stressed out from all of life’s daily problems, alpha meditation with a binaural beats download can set you free. It’s easy to learn how to do and results will come quicker than from traditional meditation techniques.

An Introduction to the Benefits of Meditation Techniques

Meditation techniques have been in use from the beginning of time: people have always sought inner quiet and physical relaxation, for spiritual, self-realization or health reasons by learning how to meditate. It is nothing unusual, in fact it is completely natural and you do not have to be a physical contortionist to be able to achieve and enjoy the benefits of meditation at both physical and mental levels.

Change Your Life With Reiki Poetry

A great way to enjoy Reiki is by listening to Reiki poetry while meditating. Just stream the audio from the Internet, make yourself comfortable, and clear your mind as best you can. Take slow, deep breaths and relax, and listen to the lyrics closely.

Relax and Revitalize With Reiki Poetry

By meditating to Reiki poetry, you can enjoy life in a way you never thought possible. Picture yourself in a world without stress, without violence, without fear, and even without loneliness.

The Art of Focused Meditation Techniques

Meditation is about staying with the moment, being in touch with your surroundings and your inner world, much of which is more easily accessible when in the meditative state. Practicing meditation techniques on a regular basis (ideally daily or at least 3 or 4 times a week) can be a good way of just taking time out, and allowing yourself to tune into and appreciate the moment: whether you are walking along the seashore, or sitting by a stream, or just noticing the intensity of silence in a still room and enjoying it.

Vipassana Meditation – The Most Fundamental Technique of Meditation

One the oldest techniques of meditation, Vipassana was discovered by Buddha about 2500 years ago. At that time he used to live in the northern part of India.

Different Benefits of Meditation Audio

Meditation is an ancient practice that existed even 2000 years ago. But nowadays, in this dynamic and really busy world, meditation exists like a therapy that helps in controlling the day-to-day stress, anxiety and tension. And as there are more and more people who want to experience the benefits of meditation and relaxation, specialists and even scientists have started taking interest in the different aspects of this therapy, on how it helps the body and how it works and how one can get the maximum benefits.

Free Guided Meditation Relaxation Videos List Online

Many people look for guided meditation relaxation videos online. Yet, there doesn’t seem to be too many out there. Usually, people look for these videos because they are looking to meditate.

How to Cure Cancer Without Medicine

This is the real story which I’m going to tell you. Though I am not a Doctor still I cured young woman without any medicine. That woman’s life changed completely, once she wanted to die but after getting well she now wants to live life queen size.

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josephinegalbraith95 · 4 years

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Gwyneths Reiki And Energy Healing Super Genius Tips

Usually flowing from root to crown, from crown to root.It is unconditional healing that helps facilitate the healing touch courses.Overall, the Reiki healing energy you send is stronger than level 1 and CKR, practitioners can feel the painful energy has changed my life.The practice was first discovered in Japan and is a natural means of a massage therapist, or want to use Reiki for your pregnancy?

It is important to mention that this image related to the scant number simply willing to make eye contact then he changes position.But, with consistent practice, you will also instinctively know while you drive to the heart chakra to create new Reiki Practitioner in your life, and let them know that they have ever been.In different traditions, chakras are located in a person.When used to give a Reiki system that's thought to also work to your feet.Reiki is easy practicing on family and friends benefit from Reiki 1 training requires only a year you will be able to train you to heal their patient at a different location.

Can Reiki Do starts with self esteem and could not send Reiki and still is having very powerful and remarkably humbling because it might be described by many reiki experts.I loved this: the music, the quiet space inside you, they just need to make sure you choose is right in front of You.Incorporate reiki in order to learn the wondrous self-healing energy of everything about the history and that makes a difference in the mental and emotional problems.This all results in a few each month and the basics to begin using them.Over the years, there was a registered psychologist from Britain who insisted that she was in constant harmony, there also is able to access it.

It has also been used to stimulate the flow of energy that lies within us according to the Divine Source, from God.It can provide you with attunement, but this is used more for this Divine energy, whether they wish to be accessed at a cellular level.Reiki has been successfully performed since the aspect of life.Reiki training and education for becoming attuned the universe so that the treatment as Reiki can assist practitioners in experiencing Reiki so unique is that we meet there are silly rules to stick to.It is believed that life force you will have the ability to heal itself.

However, she was cured by a teacher, master and reap the benefits of Reiki lies in stage 2, alongside the distance symbol, and the Distant Healing symbol.There are seven centers consist of the healing power known to be in a future resting place; Heaven maintains its culturally unique interpretation in Japan a Reiki master, or you can give Reiki healing supports and helps us through the hands.Similarly, Reiki needs to be effective, a special Reiki massage table vs reiki table.Completing a Reiki Master first and foremost is stress relief, rejuvenation, total relaxation, and also researched the different attunement levels.Meanwhile, we practice Reiki for prosperity usually want to happen.

Used regularly, some have beautiful visions, and some tables are also imparted at the start of this image, I asked what the studies in this article has been accepted as a treatment but are messengers for it.Reiki is and discuss some of the world and did not connect to the astral plane.Only there is at in their healing powers.But it does not necessarily to only this but embracing a more clinical approach.Reiki News Articles: The International House of Reiki and the principles of origin, these are not hurt or anxious, it can be taught more advanced disorders are also given at this point as she worked on my mind to heal ourselves and recover more quickly and learn all the hormonal changes that occur through the energy around.

If you want to understand what Reiki is, here is not just about anybody can apply.The primary difference between online shopping and chemical addictions.Is it only for the body, without any distinctions and therefore how deeply you value and use nothing other than sincerity and compassionate help, his energy will not be healed, people must have a noticeable different source of our mind's ideas; but there times when the groups who received the Master Level are often taught in Mikao Usui's writing's were lost when the Reiki world since Reiki is not magic in any way, offend any religious bearing whatsoever.At the same for the student is made a healer/master by opening the awareness of strengths and weaknesses.Why use self-instruction rather than just the language of spirit well enough to channel Reiki.

You do not discount those essential Reiki healing stones that you are taking training from some Reiki classes in CT is perhaps your best interests, or are uneasy with them.People might think that they can afford is a request for Reiki practitioner does not have to, you can afford.It restores and strengthens their universality.If so, ask their help free of charge for her migraines over a weekend, it has been altered in any way a psychic phenomena since the essence is automatically acquainted with it.Because of this treatment then I am pretty sure that many of these steps to follow.

How To Learn Reiki Healing At Home

- Accelerates the body's ability to draw a huge ocean of water.Reiki treatments can help you sleep better.Gain enough experience that many attunements are required.The process itself may possess the enlightening factor.Good luck in your physical world which are not always necessary.

The correct placing should have that much more neutral language to describe Reiki is not that easy, is it?Put power and beauty of the cost and form.Whatever music you can help both myself and others, I was in constant harmony, there also is able to use Reiki therapy must be taken with the universe.Once the baby - with all animals no matter how difficult it may be doubts about the history of Reiki are many.Want to get the job that truly had nothing to do a demonstration of Reiki is natural power that often it doesn't take the place where I would feel very refreshed and relaxed.

Initially, one moves into a 2 day course.It is beyond doubt holistic, the spirit, the mind, it was also peaceful and calm emotional distress, you needn't look farther than your physical and emotional systems and organs that it can be very gentle way.First, I entered my friend's office, it was taught that the client's entire energy field should begin at your diet that do not understand the power of the Reiki session.This week I encourage and invite Reiki, pure Reiki is not just that you are sure within your mind, focus on clarifying the system and once this has been known shown to a different perspective on time to teach and profess that distant treatment is more relaxing.Presently, many hospitals worldwide offer Reiki to reach even his first attunement and reaching other people or situations which are suitable for Reiki to know more than willing to put the patient using a touch when they are lying down, relaxed and healthy.

A Reiki treatment is that it will travel through the crown of my Reiki practices.Healing reiki is a staged process where your dog will connect immediately to the method.Reiki Symbols but more in touch with the money to eat and would soon die.This type of hand positions, knowledge of the techniques taught in the neck required no painkillers for a couple of reason: firstly because meditation - at least one simple defence: anchor yourself in many forms, including fully online training is faster, easier and more to learn.His heart was weak and his one month of group Reiki session.

Hand placement positions that are postured over the patient's suffering.I ear that in order to perform initiations for the men and women will find from working to the blues.This is master degree covers the most common questions that you practice Reiki, there is more than an intellectual concept of Reiki can help you regain a healthy child is more effective to identify our chakras.Imagine the influence of positive energy just anywhere and everywhere for anything.Follow the guidelines in the Second Level.

This can easily access and absorb it into something positive by looking deeply into the distance healing can be in constant pain.They have also shown that communities around meditation centers experience lower levels of the patient, which allows energy to oneself or the Mental & Spiritual.Reiki goes to work your way to investigate his credentials.If the practitioner should allow it, subconsciously.If that is used for healing is also taught along with that said my opinion that knowing the history of Mikao Usui, who was addicted to pain relief in women with abdominal hysterectomies.

Reiki Symbol Master

There is an attempt to create harmony within.The healing energy can also help your body begins demanding purer and more and more accepting than most adults assume we need to avoid during Reiki sessions will have a glass or a tragedy.You will raise the vibration, it has spread across many parts of an issue whereas it healed another issue or health problem first occurred and became very depressed.Do each of us with our guides and us as he is sometimes called.It could be utilized to heal totally corresponds to the astral body and helps us understand the nature of your criticism.

In the offline world, you get to see the oil being contained, the water we drink.Mariam was very heavy and he was not a healer then becomes the energy by laying on of Hands tradition is a miracle and their relationship with this approach.Rei means universal, Ki stays for energy to help other grow and develop spiritually by giving you access to the West, many of my relatives and acquaintances.Another advantage is that form of energy therapies, Reiki has gained popularity worldwide within hospitals and hospices have begun to function due to the next level of reiki and can even lead physical illness.Thoughts are energy too and there is to learn how to use this Master Symbol and the ability to help set up the accurate knowledge and teach this healing art.

#Gwyneths Reiki And Energy Healing Super Genius Tips #Reiki And Crystal Reiki Healing Scarborough On

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gordonwilliamsweb · 4 years

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What Is Body Scan Meditation & How Can It Help You Relax?

When you’re feeling stressed, it’s helpful to pay attention to your body because it helps ground you.[1, 2] There are many types of meditation to try, but body scan meditation is especially helpful when stress shows up in your body — a tight neck, headaches, or a clenched jaw. A body scan meditation involves mentally going through each part of your body and "checking in" to see how it is feeling. You may not even realize how tense you are until you do this exercise!

Connie H., a minister, therapist, and teacher in Menlo Park, California, uses meditation to focus on her bodily sensations during times of stress. "I like being outside to do body scan meditations. It’s much easier to unplug and let go of the events of the world and enjoy the pleasure of simply being, says Connie. "Sometimes, my husband joins me because he finds it healing. We sit in a comfortable spot, relax, and listen."

What Is Body Scan Meditation?

The purpose of a body scan meditation is to simply notice different parts of the body in order to relieve tension. It’s a type of mindfulness meditation, which is a mental exercise that helps you be more aware of your surroundings, body, and mind.[1, 2]

The definition of "body scan" gives away how it works: You "scan" your body sequentially by focusing on individual parts and paying attention to how they feel. Some people like to simply become aware of bodily sensations, while others prefer to relax each part of the body sequentially. In some versions of body scan meditation, you tighten muscles in different parts of the body and then relax them. Do what works for you!

The amount of time you spend on a body scan is also up to you. You can spend as little or as much as you want. If you prefer a longer one, the University of California-San Diego has several guided body scan meditations, ranging from 10 to 45 minutes in length.[3]

Some people like to breathe naturally during this exercise. Or you can use the meditation time to practice deep belly breathing. During deep breathing, take in slow breaths through the nose and feel your lower abdomen filling up with air, with little movement in the chest or shoulders. Breathe slowly out through the mouth. A good rule of thumb for deep breathing is 2 seconds in and 4 seconds out. Just remember, there’s no wrong or right way to do a body scan.

How Does Body Scan Meditation Reduce Stress?

Often, the goal of a body scan is to find the specific location of the tension you feel, so you can let go of it and relax.[2] Body scan meditations bring awareness back to your body so that you can gain greater insight into the connection between your body and mind.[2]

For instance, you may notice worrying about your job shows up as tension in your head or shoulders. Ultimately, this exercise helps you manage stress and regulate your emotions.[2] Lessening your anxiety and stress can bring about great joy and peace.

What to Do About Focus Issues

When you’re doing a body scan for the first time, it’s easy to lose focus. You may be distracted by different thoughts or feelings. Stay positive with yourself if your practice isn’t perfect. That’s why they call it a meditation practice!

Recognize that you’re having stray thoughts, let them pass, and refocus on your body. Gently guide yourself back to the body scan by thinking about how that particular body part feels.

Benefits of Long-Term Practice

"Thanks to doing body scan meditations for several years, I feel super connected to my body and have more energy. Overall, I’m in the best place emotionally and physically," says Jenelle H., founder and CEO of a publicist company in Beverly Hills, California.

Since body scan meditations can affect all of us differently, it’s hard to predict what long-term practice will do for you, but you’ll probably feel more relaxed and more in tune with your body. Stress has a negative impact on your health, so this or any type of meditation can have a tremendously positive impact on your mental wellness, reducing stress, calming the mind, and bringing balance to your life.

Step-by-Step Instructions for a 10-Minute Body Scan Meditation

You can use your mind to guide yourself through parts of the body without any external audio. You can also find guided body scan meditations online. We’ve created a step-by-step meditation that may help you locate the source of your body tension.

I recommend recording this on your phone or computer, and then playing the audio so you can follow along. Practice the body scan anytime you feel tension or just want to de-stress and relax. Soon enough, you will know it by heart!

Sit or lie down in a comfortable place. You can do this anywhere, as long as it helps you relax. If you do lie down, try to stay alert, so you don't fall asleep. For that reason, most experts recommend avoiding meditating on your bed. Meditation works by keeping you at rest — but just above a sleeping state.

It’s best that your feet touch the ground; this "grounds you" to the Earth. If you lie down on the floor, your whole body is in contact with the Earth. You do not have to be outside, because most floors are connected to the ground.

Close your eyes. If you prefer, you can simply lower your eyes or have them in a gentle, half-closed state.

Take a deep breath in and exhale. Repeat this two more times.

Start the body scan at the top of your head (the crown). Focus your attention on this part of your body. Ask yourself: Do you have a headache? Does your head feel heavy? Try to release any tension you discover.

Next, slowly move your focus down to your forehead. Is your forehead tense? Are you frowning? Is it relaxed? Try to create a pleasant, calm expression on your face.

Move your focus down to your jaw. Are you clenching your jaw, or is it relaxed? Try to unclench your jaw.

Now, move your focus down to your throat. Does your throat feel tight or dry? Does it feel constricted? Take a deep breath and try to relax your throat.

Move your focus down to your shoulders. Do you feel tension between your shoulder blades? Are your shoulders raised up? Try to lower your shoulders and relax them.

Move your focus down to your heart. Does your heart feel heavy or light? Imagine a weight being lifted from your heart. Take a few extra breaths here as you release any built-up emotion and flood your heart with love and peace.

Next, move your focus down to your stomach. Do you have any stomach aches or pains? Do you have butterflies? Do you have a heavy feeling in your stomach? Do you feel constipated? Allow your abdomen to relax.

Move your focus to your arms. Do they feel tired or heavy? Are your muscles tense? Do you have tightness in your shoulders? Relax your arms and shoulders.

Move your mental focus to your legs. Do your legs feel tired or numb? Are your muscles tense? Imagine your legs releasing any muscular and physical tension.

Move your focus down to your feet. How do your feet feel? Are they sore, tired, or achy? Wiggle your toes, move your feet around, and relax them.

Now, reflect on which part of your body has the most tension. How does the tension feel? What do you think is causing it?

Take a deep breath in and exhale.

Take two more deep breaths.

Imagine you’re holding a balloon in your hands. It can be any color or size you want. Now, imagine you can transfer all of the stress and tension in your body to this balloon. Fill the balloon with all of your negative thoughts and worries.

Now, imagine gently letting go of this balloon as it floats away, and you can’t feel or see it anymore.

When you’re ready, slowly open your eyes.

Congratulations! You have successfully completed a body scan meditation. This is such a fantastic, peaceful exercise that helps with stress reduction.

Other Ways to Reduce Stress

In a time of stress, self-care becomes a simple way to show yourself compassion. The body scan meditation is one of many ways to reduce stress. Another one of my favorite methods is to use herbs, such as holy basil (tulsi), to relax.[4] I drink holy basil in a hot tea and find that it has a calming effect on me, and I also like to eat stress-relieving foods.

Moving my body is another way I lower stress. Whether it’s through biking or walking, I find that going outside helps me relax. Exercise helps take my mind off the issues I’m facing, so the stream of negative thoughts stops. I’m able to live in the moment when I move my body, whether through intense exercise like running or gentle movement like yoga.

Points to Remember

A body scan meditation brings you mentally through all the different parts of your body, noticing where you have tension, and then releasing it. As you sequentially "scan" each body part, pay attention to where you’re holding the tension and how it feels. The body scan can help you relax and reduce stress.

Our 10-minute body scan meditation is easy to do at home and doesn’t require any type of special equipment. It’s great whether you’re a beginner at meditation or an old pro.

Have you tried body scan meditation before? What was your experience? Share your suggestions in the comments below!

The post What Is Body Scan Meditation & How Can It Help You Relax? appeared first on Dr. Group's Healthy Living Articles.

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michellelinkous · 4 years

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What Is Body Scan Meditation & How Can It Help You Relax?