CONTENTS

1. Cover Image
2. Title Page
3. Acknowledgements
4. Foreword by Steve Nobel
5. Introduction
   1. Meditation and Mandalas
   2. Mindfulness
   3. The Chakras
   4. Meditation Basics
      1. PRACTICAL GUIDELINES
      2. BENEFITS OF MEDITATION
   5. How Meditation Can Heal the Body
      1. QUICK-FIX IMMUNITY BOOST
   6. How to Use This Book
6. Chapter 1: The Floor of Being
   1. Chakra Meditation 1: The Root Chakra
      1. Root Chakra Meditation: Strengthening Your Foundations
   2. The Skeleton and Muscles: The Supple Body
      1. Skeleton and Muscles Meditation: Taking Action
   3. The Legs: Rhythms of Movement
      1. Legs Meditation: Moving Forward
   4. The Feet: Pilgrim’s Progress
      1. Feet Meditation: Washing, Standing, Walking
7. Chapter 2: The Creative Body
   1. Chakra Meditation 2: The Sacral Chakra
      1. Sacral Chakra Meditation: Connecting with Feelings
   2. Male Reproductive Organs: Seed Time
      1. Male Reproductive Organs Meditation: Tuning into Masculinity
   3. Female Reproductive Organs: The Fertile Crescent
      1. Female Reproductive Organs Meditation: Tuning into Femininity
   4. New Life: Mother and Child
      1. New Life Meditation: Nurturing a Miracle
   5. The Hands: Executive Powers
      1. Hands Meditation: Healing with Nimble Fingers
8. Chapter 3: The Centre of Being
   1. Chakra Meditation 3: The Solar Plexus Chakra
      1. Solar Plexus Chakra Meditation: Igniting Your Inner Sun
   2. Pain Relief: Banishing the Demon
      1. Pain Relief Meditation: Moving Pain to a Different Place
   3. Energy Boost: Awakening to the World
      1. Energy Boost Meditation: Summoning Fresh Vitality
   4. Anxiety Relief: Calming the Inner Swarm
      1. Anxiety Relief Meditation: Finding Stillness
9. Chapter 4: Webs of Life
   1. Chakra Meditation 4: The Heart Chakra
      1. Heart Chakra Meditation: Opening Yourself to Wholeness
   2. The Lungs: Breath’s Hard-working Miracle
      1. Lungs Meditation: Drinking Sweet Air
   3. The Heart and Circulation: Empowering Pump and Pipes
      1. Heart and Circulation Meditation: Pumping the Life Flow
   4. Meridians: The Web of Well-being
      1. Meridians Meditation: Networking
10. Chapter 5: Paths and Gateways
    1. Chakra Meditation 5: The Throat Chakra
       1. Throat Chakra Meditation: Expressing Your True Self
    2. The Mouth: The World of Taste and Truth
       1. Mouth Meditation: Speaking True with Passion
    3. Digestion: Sustenance and Absorption
       1. Digestion Meditation: Tracing the Inner Flow
    4. The Throat and Diaphragm: Self and Song
       1. Throat and Diaghragm Meditation: Playing Strings and Drums
11. Chapter 6: Being and Awareness
    1. Chakra Meditation 6: The Third Eye Chakra
       1. Third Eye Chakra Meditation: Clearing Inner Vision
    2. The Eyes: Light and Perception
       1. Eyes Meditation: Seeing Deeper
    3. The Nose: Subtle Messages
       1. Nose Meditation: Asborbing the Scent of Health
    4. The Ears: The Art of Alertness
       1. Ears Meditation: Hearing Subtle Harmonies
    5. The Skin: Our Bridge to the World
       1. Skin Meditation: Crossing Bridges
12. Chapter 7: The Conscious Self
    1. Chakra Meditation 7: The Crown Chakra
       1. Crown Chakra Meditation: Finding the Light of Spirit
    2. The Brain: Tuning Our Connections
       1. Brain Meditation: Spinning off Thoughts
    3. Mind and Memory: Conscious Recall, Conscious Purpose
       1. Mind and Memory Meditation: Keeping Memory in Mind
    4. Body, Mind and Spirit: The Integrated Self
       1. Body, Mind and Spirit Meditation: Finding Wholeness
13. Picture Credits
14. About the Authors
15. About Inner Traditions • Bear & Company
16. Books of Related Interest
17. Copyright & Permissions
18. Index