You will get the best results from the EcoMeditation if you experience it without distractions, such as alert notifications from mobile phones and computers. We recommend that you turn off or silence these devices prior to listening to your free audio track. Set aside 20 minutes of uninterrupted time either in the morning, on a mid-day break or in the evening before going to sleep. Then sit in an upright, relaxed position to begin the following steps. 

1. Tap on each of the EFT acupressure points with your fingertips. (See diagram below for the locations of the tapping points.) You can do this in any order you prefer. While doing so, tell yourself that you are in a calm and serene state and nothing outside of these 20 minutes you’ve set aside are worth your attention right now. Start tapping from top to bottom, and when you get to the last point, repeat the first point once more. 

Remember, this precious time is uniquely yours. Let go of any lingering thoughts about whatever else is going on in your life and fully embrace this experience. As you tap, say these words out loud: “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. Next, close your eyes and relax your tongue so it rests loosely on the floor of your mouth.

3. Now imagine you have a large, empty space behind your eyes. If specific thoughts break through during the meditation, just release them and let them drift like clouds in the sky, without any attachment. 

4. Slow breathing is next — breathe in for 6 seconds and out for 6 seconds. Silently count to 6 each time you breathe in, and each time you breathe out. Feel how relaxed your tongue is. Picture the large empty space behind your eyes. Keep your tongue relaxed.

If physical sensations arise in your body, such as aches or pains, take note of them but you don’t have to do anything about them right now. Your attention should remain focused on your breathing, counting 6 seconds in, and 6 seconds out.

5. Visualize where your heart physically resides in your chest. In your mind’s eye, picture breathing in and out through your heart, while still doing in-breaths and out-breaths of 6 seconds each. Your tongue is also still relaxed.

6. Imagine a stream of pure love pouring out through your heart toward a person or place that you love with each out-breath. Remain in this state for several breaths. Notice the big vacant space behind your eyes, and how relaxed your tongue is on the floor of your mouth

7. Bring the stream of love back into your body, into your physical heart. Now is the time to acknowledge any physical aches or pains by sending that love to those parts of your body. 

As the meditation ends, take three deep 6-second breaths as you return your attention to your surroundings. Open your eyes and focus on whatever object is closest to you. What are its characteristics, such as color, texture, and weight? Move your gaze around the room and and focus on the object furthest away from you. Notice your breath. Notice the weight of your body on the surface on which you’re sitting. Feel your hands and feet. Become aware of the time of day.

Bring yourself back to the present moment. While a meditative state supports our well-being, it’s also vitally important to anchor yourself to reality so you can function there effectively at the end of each meditation period.

Repeat this sequence every day for a week, and you’ll notice a difference in how you feel during the rest of the day. If you do this every day for a month, you’ll be hooked! While EcoMeditation only takes 20 minutes, as you develop your meditation practice you may want to gradually increase your time to 30 or 45 minutes.