A Coloring Prompt to Print and Try
Murillo and Degett have developed a single-page version of a loving-kindness exercise, which you can print out and try at home. It’s an introduction to what The Coloring Method is all about. For this exercise, start with attention to your breath. How does it feel in your body when you inhale? Can you feel your abdomen rising as your lungs fill with air? What’s your exhale like? Then bring that breath into active practice: As you color the shapes of each human body and the circle around it, inhale slowly and exhale slowly, matching the pace of your breath with your movement. As you do so, repeat the blessing below the image to yourself. Repeat this practice as many times as you need to, then move on to the next image.
The books go into further detail on the meditation techniques they use, include space for journaling, and build upon your practice as you gain experience.