- Visualize light
- Three deep breaths
- Body scan
- Period of prayer/gratitude
- Expansion of consciousness
- Do chakra clearing
- Sitting in awareness with focus on breathing
(Use a mantra as desired)
- Ask for guidance
- Continued focus on breathing with a mantra
- Close with expression of gratitude
- Visualize the flow of light
-Take three deep breaths
- Do a complete body scan
- Expand your consciousness and sit in awareness
- Continue focusing on breathing
(Use a mantra as desired)
- Close with an expression of gratitude
FIVE MINUTE MEDITATION:
AS MORE TIME PERMITS:
A special gift for you:
"The Ten-Minute Transformation"
A Mood and Energy Balancing Exercise
with Suzanne Giesemann & Frederic Delarue
Suggested steps for meditation:
Frederic Delarue is a world-renowned
composer, inspirational author, spiritual
teacher, motivational speaker, and angel
communicator who resides in California.
"My hands play what the Angels sing in
my ears," quotes Frederic.
Frederic was born on a French farm in
1963. Having had a Near Death
Experience at age 12, becoming
temporarily paralyzed at age 30, and later
being visited by Jesus the day after a car
accident at age 40, his music is directly
Sitting quietly by a river,
The leaves go floating by,
This is how to still the brain
And see with your mind's eye.
Meditation's not so difficult.
Some make it harder than they must.
It's simply a matter of sitting still
And in the Spirit placing your trust.
Begin with some deep breathing.
Follow the air as it does flow.
Then as your thoughts come to your mind
Release them - let them go.
The brain will want to chatter.
To stop it do not try.
Acknowledge that it works for you,
Then let the thoughts float by.
You may wish to choose a mantra -
A word that brings you peace.
Then say this word repeatedly,
Quite slowly without cease.
It's in the silence of the gaps
Between each word you say
That you enter God's great kingdom
And in His world do play.
"Be still and know that I am God."
It's there that you will feel it.
In the gaps between the words,
God's presence He'll reveal it.
No words can match this feeling.
It is different for each one.
But once you taste the nectar
To God's side you'll want to run.
But there's no need for rushing.
God will walk with you each second.
Long after you resume your day
For His help you clearly beckoned.
Such an awakening is yours, my friend.
Such gifts they do await.
For taking time to sit in peace -
For taking time to meditate.
In this way you show commitment.
You set your priorities quite right.
You tell the Spirit, "You are first,"
"Please fill me with Your light."
And so it is when you do ask.
Your life is meant for this:
To know your oneness with Creation
To taste the glory of God's bliss.
"On Meditation" (Poem #299)
Join now and get Suzanne's
"Mastering Meditation" as a gift.
I would not be doing the work I do today had
I not started meditating daily in 2006, just
after the death of my step-daughter. This
practice has transformed my life. It can do the
same for you. Meditation is the key to
spiritual awakening and to discovering your
True Self. I could go on and on about its
benefits. Instead, please read about the
benefits from the Source in the passage to the
right, received from Sanaya during
With love (which is what it's all about),
Sanaya Says: Are you dissatisfied with your life? What would you do to change it?
"Anything," you say? What if we were to tell you that the change you desire would come
about with the simple investment of five minutes out of each day? Would you be willing to
invest five minutes to change your life? If so, then join us daily and sit quietly. Five minutes.
That is all we ask: five minutes on a regular basis of closing your eyes so as to close out the
outer world and then focusing on your inner world.
Yes, or course your mind will want to chatter. Tell it you will be back in a few, but please be
quiet for now. Concentrate on your slow breathing as a way of quieting your thoughts. This is
the beginning. If you use these five minutes as a training ground to attune to All That Is,
having the intention when you sit of getting to know yourself as the God-Force (Yes, a bold
statement, we know, but how else will you transform your life?), then true change will begin.
Are you dissatisfied with your life? Begin to change it with five minutes a day. Every day.
Change will occur. It is the law of cause and effect. And if those five minutes become ten, then
fifteen, then twenty, then we cannot be responsible for your transformation, for at that point
you will truly begin to understand who you are and you will finally take full responsibility for
(Excerpted from "Love Beyond Words: 365 Days of Inspiration From Spirit" -- a Sanaya Says collection
compiled by Suzanne Giesemann)
You are spirit temporarily housed in a physical body. As spirit, you are pure energy. Keeping that energy balanced and
flowing is critical to your health and emotional well-being. Life-force energy flows through your body along specific
pathways known as meridians. There are points along the meridians called chakras where this life-force energy is
focused and routed to other areas of the body. These energy centers can become blocked by your own negative
thoughts and emotions or by the energy of others around you. When this happens, life-force energy no longer flows
freely through your energy body and you may experience malaise, irritability, lethargy, sadness, and other undesirable
emotions or physical symptoms.
The Ten Minute Transformation is a guided exercise to instantly improve your mental and physical well-being. You will
find as you listen to this recording that the music is quite powerful. It is not the dreamy, relaxing music some may listen
to regularly in meditation. The Ten Minute Transformation is less of a meditation and more of an exercise of "sitting in
the Power." It is meant to be used for a specific purpose: to use that Power, that Life Force energy, to free yourself of
If negative energy is allowed to reside within the body for long, this can result in disharmony and eventually in dis-ease.
The Ten Minute Transformation is thus a practice that brings immediate healing on a short term, but when used
regularly, can also produce long-term benefits.
If you are feeling out of sorts and can't determine the cause, chances are that one or more of your energy centers is
out of balance (either blocked or over-stimulated). It is very easy to restore balance. Any time you wish to experience
increased energy and an improved sense of well-being, take a few minutes for yourself and follow along with this guided
exercise led by Suzanne Giesemann with the powerful spirit-inspired music composed specifically for this exercise by
Frederic Delarue. Let the vibration of the words and music wash through you and feel the Power.
• Download the print-ready
• Download and save the
compressed MP3 file (This is the
• Unzip the file and transfer the file
to an MP3 player, iPod, smart
phone, etc. or burn to a CD
• For the best vibrational experience
listen with good speakers or
headphones (not on your computer)
A heartfelt "thank you" to you and Frederic for this
wonderfully healing and loving gift. My typically analytical
and linear mind previously thought chakras had little merit.
But after experiencing the meditation at your workshop
when we cleared our chakras, and feeling how effective it
was, I started thinking differently. Now, having experienced
this impactful yet easy meditation I'm a believer! Frederic's
music makes me feel like the heavens are opening and the
angels welcoming me. Your soothing guidance makes me feel
safe, and I easily trust where you will take me. At the end of
the ten minutes I feel balanced and bathed in love. Incredible!
inspired by the Angels, soothes the body while uplifting the soul, relaxes, and focuses the
mind on positive thoughts. His heartfelt music composed with a moving sincerity helps
guide the listener by remembering to live the true radiance of their being. Frederic was
featured with Yanni, Kenny G, Vangelis and Kitaro on the benefit album, "Cousteau's
Dream" in 2000. He has since composed, performed and produced seven albums of
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