As you breathe, bring your awareness to the areas of your body where you feel discomfort or tension. Imagine dissolving that area of tension or discomfort, whether physical, mental, or emotional. Become aware of where you feel this sense and use your breath to release it.
Simply Observe to Soften and Relax (Guided Meditation + Breath Work)
In this guided meditation the focus will be simply on observing the breath to soften and relax into the body and mind. By consciously observing each breath that flows in and out the mind has less opportunity to wander and more time to be present.
Focus on Being Content (Guided Meditation)
In this guided meditation the center focus is on contentment – a profound feeling of having enough, finding gratitude for your life circumstances, and embracing the simplicity of the present moment, just as it is, instead of yearning for more.
Find a quiet and comfortable space without distractions. If you prefer you can make the space dark, using blankets, pillows, and find the most comfort in your body. As you are ready close your eyes. Take a deep breath in through your nose, and as you exhale imagine sending any tension out and away from your body and the space you occupy. Allow yourself to be fully present in this moment.
Taking some time to shift your focus to your breath, continue to observe your inhale, feel the breath filling your lungs completely, and exhaling slow and controlled out your mouth, releasing and dissolving and built-up stress from your day, week, month. Continue to focus on your breathing for a few rounds in stillness and in silence, focusing on the rhythm of each breath, and drifting yourself into a state of physical calmness.
Now shift your focus to your body, feel the sensation of gravity grounding you into the moment. What does it feel like to be in your body in this present moment? Can you place all of your awareness on the physical sensations you feel? Again, notice sensations of tension or discomfort. Where do you notice it in your body? With each exhale visualize that tension releasing, dissolving into the air and moving away from the space you occupy.
In this moment allow yourself to feel enough, that you have enough, you do enough, and everything in your life is enough. Everything you need is within you. The space that occupies your mind, your thoughts turn into feelings, which lead to behaviors and actions. Turn your attention inward and reflect on the things in your life that bring you joy and radiate with contentment. It could be the relationships you cherish, moments of accomplishment, or simple pleasures. Visualize these aspects of your life and allow the feelings of gratitude to fill your heart.
With each breath, let the sense of contentment expands within you. Feel it radiating through your entire being, like a warm and comforting glow. Embrace the simplicity of being content in this moment, without the need for anything more.
Focus on the feeling of having enough. Simply observe without judgment. If any distractions or worries arise, acknowledge them, and gently guide your focus back to the present. In this space of contentment, recognize that you have everything you need within you to feel at peace.
Continued…
Breathing Yourself to Sleep (Guided Meditation)
This guided meditation will allow you to find comfort in your body and to tune into the breath. Taking deep, long, slow, steady, relaxed breaths. With every breath finding more and more comfort. Begin to surrender to sleep with this rhythmic breathing. Finding softness in your body, find the most comfort you have ever felt, relaxed in your bed observing each breath. As each exhale passes through your nose let yourself sink deeper.
Imagine every breath floats you into a state of deep relaxation. Your bed becomes so soft, your body so light, so effortless as you lull yourself to sleep.
Shifting your Focus into a State of Being (Guided Meditation)
In this guided meditation we will cultivate a shift in the body to find a state of rest to create this same shift in the mind and go from “doing” to “being”. Often in life, we are hurrying, busy from one task to the text, checking off our to-do list but feeling as if something hasn’t been completed. Find a pause in your day and release the notion that you have to get something done. The busier you are the more you need meditation because the mind and body need moments of rest, contemplation, and reflection.
The transition from "doing" to "being" often involves a shift in mindset and a greater focus on mindfulness and presence. Here are some steps you can consider:
1. Mindfulness Practice:
Engage in mindfulness activities such as meditation, deep breathing, or mindful walking. These practices help you stay present and cultivate awareness of your thoughts and actions.
2. Gratitude and Reflection:
Take time each day to reflect on your experiences and express gratitude for the positive aspects of your life. This can help you appreciate the present moment and shift your focus from constant doing to being grateful for what is.
3. Simplify Your Life:
Evaluate your commitments and priorities. Simplify your schedule by focusing on essential tasks and activities. This can create more space for you to be present and enjoy the moment.
4. Embrace Stillness:
Allow yourself moments of stillness. Whether it's sitting quietly, taking a break in nature, or just enjoying a quiet cup of tea, these moments can help you connect with the present and shift from constant doing to simply being.
5. Set Boundaries:
Establish clear boundaries between work and personal life. This can help prevent the feeling of always needing to be in a state of doing and create designated times for relaxation and being present.
6. Cultivate Mindful Habits:
Incorporate mindfulness into your daily activities. Whether it's eating, walking, or working, bring your full attention to the task at hand. This can enhance your experience and help you be more present.
7. Explore Your Passions:
Engage in activities that bring you joy and align with your passions. When you're doing things you love, it becomes easier to be present and fully immerse yourself in the experience.
8. Practice Self-Compassion:
Be kind to yourself and recognize that it's okay not to be constantly doing. Embrace moments of rest without guilt and acknowledge your own worth beyond your achievements.
9. Connect with Others:
Foster meaningful connections with people around you. Being present in conversations and relationships can deepen your sense of connection and help you shift from doing to being with others.
Remember that the journey from doing to being is a personal and ongoing process. It involves self-awareness, intentional choices, and a commitment to living a more mindful and balanced life.
Guided Meditation for Restful Sleep
When you have a lot on your mind and your body is agitated it is difficult to find rest. If you experience symptoms of stress, anxiety, or depression then falling asleep can be difficult and so too can staying asleep. While sleeping 7-8 hours is important, what is more important is the quality of that sleep. So how do you find rest? What happens if you awake in the middle of the night and can’t go back to sleep because thoughts are racing?
In this guided meditation you can return to this practice if you need to fall asleep, to prepare for your sleep, or simply to return to sleep.
Start laying down in your bed and find comfort there. Take a deep breath and settle your body as softly into your bed. With your eyes closed notice the sensation of what it feels like to be comfortable. Do you notice the texture of your pillow resting against your head, the softness, the cloud like support you receive? Now bring attention to the covers are they over you or nestled softly under you?
Begin to deepen your breathing allowing soft inhales to fill into your nostrils completely filling into your body and expanding all areas. As you exhale slowly out of your nose imagine releasing whatever thoughts you are clinging to. With each inhale allow the energy of positivity to radiate lightness into your body. With each exhale imagine the darkness of the night covering you peacefully. Every inhale allows your body to find softness and every exhale allows you to surrender completely.
A New Year - Setting Intentions Practice
Welcome to 2024. Another year is here. When we think of a new year it often has a relationship with "new beginnings" and it does because in a way it is a new book of your life. Think of each month as a chapter. How do you plan to fill these next 12 chapters? How do you plan to fill each page as each new day arises? The start of a new year is fresh and open to possibilities, but so is every moment that we consciously tune in to. Instead of thinking "new year, new you" think of how you can become more aware of each moment as it arises. As an author of your own life, you have the power to choose how you see each circumstance, how you react, and how you let it affect the rest of your days.
The art of surrender is being able to let the pages that have been written be as they are. Instead of trying to edit what has been written, allow yourself to write and live each page as it happens. There is something magical about "flow" and truly letting go of the past. May this year be a new beginning for you, and each day as it unfolds.
When the clock strikes 12 you don’t automatically change into a different person like Cinderella at the ball so why do we put so much emphasis on change and new beginnings with the start of a fresh new year? Well, the truth is it is a new chapter in your life. Another year doesn’t mean you NEED a new you, but it does allow time for reflection. Through this intention-setting practice, we can see what is working that you want to continue, what healthy habits you want to build upon, and what really isn’t working. It is easy enough to say “Let go of what no longer serves you” but what does that even mean? Is it a habit you want to change? Is it an aspect of your personality you want to fine-tune? Is it a thought pattern you hold onto? These changes while they may be aspirational are often difficult to change by the flip of a switch.
While we may wait until the new year arrives to start setting our intentions – the reality is new beginnings happen in the now. So as your new chapter awaits you, know that you start each day with a blank page, every moment you tune in consciously to what is, to how you are present, you can start to find a new beginning waiting for you.
To set an intention first clear your mind. Find stillness and comfort within your own body. Gently close your eyes and begin to take in a deep breath in through your nose filling all the way up to the very top of your inhale, once you reach the top take another sip of air, filling your lungs completely. Begin to hold your breath for 3. 2. 1. Slowly begin to release your breath out of your nose slowly exhaling as softly as you can. Pause when you reach the bottom of your exhale and squeeze out the last bit of breath. Hold at the bottom for 3. 2. 1. And then find your natural breath. After taking several natural breaths observe how you are feeling in this moment. How does your body feel? What sensations are you experiencing? How is your mind? What does your internal landscape have going on at the moment? Any lingering thoughts? See if you can bring your awareness back to only your breath in THIS moment. Found it? Good.
Now start by asking yourself this question – what do I want?
Without answering the question at first, just allow the question to reside in your mind.
What do I want?
Again, try not to answer it, but if something natural arises and sparks within your mind then notice what that initial thought is.
We must first become present to the clean slate that resides within our mind. When we allow our thoughts to settle into the background, when we can begin to relax the body with intention, we can start to become clearer on what naturally arises within us. By first asking the question we trigger a desire within us to answer it. But without forcing the answer we can see what naturally arises.
If you know what you want then focus on the driving desire behind that intention.
How do you want to feel? If you were to accomplish your desire, what would be the outcome that creates a feeling? Is it comfort, happiness, contentment, joy, gratitude, relief?
Now ask yourself – what am I needing in my life right now?
What do I really need?
The more you ask the questions the easier the answers begin to arise. Try not to force the answer, let it come naturally.
Now take out a journal and record your responses.
Intentions are the principles and energy that help guide us for how we want to be, live, and show up in the world.
Intentions vs goals – the intention is what internally fuels our actions. Our goals are the external end results or destinations that intention carries us toward.
Ask yourself – how do I ultimately want to feel? If I achieve my desired outcome, what is the feeling I am looking to attain?
Become clear about what you want in your life.
1) Become present – successful intentions start with pure awareness. Take some deep breaths and tune into the present moment. It’s time to get clear about what you want out of life. Ask yourself what matters most to you and how you want to show up in your daily life.
2) Attune your energy – reflect on the energy you’re currently in. Now that you know what you want, ask yourself how you are currently matching that – physically, mentally, emotionally, spiritually. Choose thoughts, beliefs & attitudes that serve your intentions.
3) Create aligned action – once you’ve established your desires and the energy to match, begin to follow through with the actual steps needed to make your intentions a reality. Spend your energy on actions that bring you closer to your goals.
How to Handle Obstacles Beautifully (Guided Meditation)
Obstacles are surely going to greet you through the course of your life. Whether it is a minor derail from the path you are on or a huge setback – the ability to persevere with patience and gratitude is a gift and a skill that one can acquire through great reflection and meditation.
In this meditation, you will be guided to observe the current obstacles you face in your life. As you begin to mentally examine each challenge or obstacle that is in your way, a deeper sense of purpose and patience will support you along this journey.
Begin in a comfortable position whether you take this seated or lying down the choice is yours. Once you find comfort in your body begin to sense into all areas that prominently fixate your awareness. Do you feel tension in your neck, hips, back, or shoulders? Perhaps your jaw? As you sense into these areas take a deep cleansing breath in through your nose – fill to the very tip top of this breath. Once you can’t take in any more air, hold at the top for 5. 4. 3. 2. And 1. Release the breath naturally out of your mouth creating a sighing sound.
Breathe again. Finding that inhale, filling all the way to the top, sipping in a touch more air. Holding for as long as you feel comfortable and then exhaling…
Give yourself these next few moments of silence to find this breath pattern.
Release the breath and allow yourself to breathe naturally.
Now imagine you are in a desert walking along a windy path that leads to an oasis. The dessert is dry and the sun is beating down on you. It’s a strong heat that radiates through your body and while some may find heat comfortable and warming, this is beyond that kind of heat. It makes you feel uncomfortable. All you want to do is to find a quick way to the oasis that is up ahead. You can see it in the distance and have been told that is where a beautiful pool awaits on the other side of the sand dune filled with palm trees on all sides. Water. Your thirst is your main focus, but for now, you try to continue along this path, focusing step by step on getting to your destination. As you are walking you see a giant boulder in your path – this is your first obstacle – the obstacle of expectations, you become frustrated as this giant boulder is blocking your way through the desert, you could go around it but then it will take you off course to the surest way to get to your water source.
Bring to mind what this boulder represents to you – what expectations do you have for yourself, for your life, for your relationships? By thinking of the word expectations what thoughts come to the forefront of your mind?
Give yourself time to think. Take a deep breath. Pause. And allow the feelings to come up even if they cause discomfort. Perhaps, these expectations bring about a positive feeling – but think of a time when an expectation fell through, didn’t go according to plan, and you felt disappointed by the reaction you had or by the end result.
Take another deep breath. Find acceptance with whatever comes up. When we set expectations for something to turn out a certain way and then it goes another way the end result may often lead to disappointment. To transform this experience, this obstacle of your expectations into something of beauty one must find it inside oneself to see this result as a gift. Although you may not see in the moment that the derailment occurs, it may be this course correction that will lead you to something greater.
You find yourself staring at this boulder and see this as an invitation to find another way to the oasis. You go around it, but instead of traveling to the way the boulder was blocking you find a path off course. You travel down it for several minutes when you realize it is leading you somewhere else… you continue to walk, although you are no longer on a path, but instead treading through dunes. A little while longer and then you are in awe. Suddenly you see the vast scape of ocean in the distance. You are at one of the world’s oldest deserts, the Namib Desert which meets the Atlantic Ocean in northern Namibia. Namib translates to “vast place”, which is a very suitable description for the miles of beach and dunes this collision stretches along. A smile begins to lift from the corners of your mouth. If you had gone on that path, you would have ended up at a resort and sure there would have been a pool with palm trees – but this is so much better.
You stare in amazement at the great ocean in front of you. You jump into the water and feel alive with joy as the heat washes away. Suddenly you realize you are in the water, but you are still without drinking water.
Another dilemma. However, you have perseverance at your side. You are determined to find water to drink. You get out of the ocean and gaze out at the waters for a moment as you feel a calmness instilled inside of you. You turn back to go on your path but have suddenly forgotten which way you came from. The dunes all look the same from this long stretch and you are lost for words on where you should go. You grapple for survival as you find positivity within you. You are determined to find a way even when you are unsure. You start walking through the dunes when in the faint distance you hear a child laughing, you turn around and see on the stretches of this beach a family on vacation. They have umbrellas and a picnic. You run frantically with leaps of excitement. You introduce yourself and explain how you have been lost in this desert. The family is gracious and offers you water and a ride back to the resort.
While this story is imaginative along the way there are feelings that are present. What obstacles do you currently face in your life? How do you handle challenges? What do you do when life doesn’t meet your expectations or a situation doesn’t turn out the way you had hoped or dreamed of? Do you place too many demands on yourself? Are you too hard on yourself? Do you go with the flow?
Overcoming challenges is a skill and with continued meditation, you will find a sense of resilience that builds up within you. You will learn to breathe through discomfort and uncertainty and find ways to bring yourself back to peace. Through reflection exercises such as this, you can start to examine your life in a different way. Sometimes there are boulders right in front of us, but we find it difficult to examine them. Give yourself as much time, as much space, silence, and stillness to understand why this expectation, this challenge, this obstacle makes you feel a certain way, and then find the courage to find a solution or find another path. Life may get messy, but it’s how you handle it that will make it beautiful.
Removing Distractions (Meditation for Feeling your Emotions)
Life has a way of distracting you from the very moment you are in. With so much going on in the world around us and so much going on within our own minds it’s difficult to not get distracted. But sometimes these distractions run so deep that they pull us away from experiencing the emotions that are present. When emotions are not felt in the body when experienced they can sometimes get lodged there. The issues are in the tissues. We store a lot of emotions in certain areas of our body such as the hips, the neck, and the shoulders. The next time you notice yourself feeling distracted from the emotions that you feel presently in your body follow this guided meditation to bring yourself into full awareness.
Do you distract yourself from how you are really feeling deep inside? Do you find yourself running from the nitty gritty, the negative feelings that arise? Do you distract yourself from the present moment? Thinking about something from your past or how things could be in your future? What if you held on to this very moment? What if you just observed it with no intention but just to be here? Present and fully aware of everything happening around you and inside of you.
Allow your emotions to be felt. For your wisdom to be heard. Breath after breath you remove the disguises of distraction. Gently pull your awareness back to the moment. Back to the breath. When emotions are heavy – notice what you are feeling. Pain, anguish, despair, disgust, annoyance, loneliness, irritation, anger, betrayal, hurt. Notice what levels you feel these emotions. Is it strong or light? What is the intensity of this emotion or emotions present? Can you name them? Can you feel where they are present in your body? Are you holding, or gripping? Can you let go? Soften and release into the emotion. With loving awareness can you relax into your body? Can you feel every emotion that comes to the surface without distracting yourself with another thought?
Training our relaxation response (guided meditation)
When we learn to consciously relax, we develop the ability to purposefully release unnecessary tension in our body and mind. This creates huge shifts in our well-being.
We grow able to pause on purpose, get grounded, and deliberately deepen our breath. As our breath deepens, we can initiate our relaxation response—the part of our nervous system responsible for de-escalating our stress response. If the Fight or Flight Response is our gas pedal, the Relaxation Response is our brake.
The relaxation response helps us to counteract the toxic effects of chronic stress by slowing breathing rate, relaxing muscles, and reducing blood pressure.
It helps to lift immune function and enhance the process of digestion. Basically, it sets the whole body up for deep healing, growth, and repair. It shifts us into rest and digest mode.
When we are relaxed in this way, more calm and clear, our world opens up. We not only feel more healthy, we feel more connected to ourselves and others.
All of this helps us to respond differently to the stimulus—in our world, in our lives, in our relationships, in our work—that triggers our stress.
I’d like to emphasize that eliciting our relaxation response isn’t the solution to the very real systemic issues in our world that require collective action.
However, when we stay more in balance on a daily basis, we can find it easier to respond to the challenges in our lives and our communities.
We’ll find it easier to pause, resource ourselves, and then come back in service of ourselves and each other.
Gratitude (Meditation)
Listen to the calling of the body, if there is any need to move or fidget in anyway.
Begin to allow yourself to settle in stillness when you are ready.
Let the steadiness of your breath root you deeply into this present moment.
Lean into what you are feeling.
Using the breath as a tool softening into whatever is arising for you.
Let’s turn our attention to what we feel grateful for in this present moment. When you focus on what you have you will always end up having more. Simply being here and breathing and your everyday begins to change in amazing ways.
Imagine feeling thankful from the deepest part of yourself. Feeling abundant with happiness. When you have gratitude that is always present in your awareness, everything transforms. Ask yourself – what am I grateful for at this very moment?
Begin to cultivate an approach to each day that embraces life as it is with all of its imperfections and with full acceptance. Nurture the feeling of gratitude that causes it to expand into every area of your being. Every day has passing moments of love, beauty, and joy. Start to become more aware of beautiful moments in life often overlooked but deserved to be noticed and grateful for.
From the deepest part of your awareness allow consciousness to unfold in you and the situation you find yourself in. The more love and light you give, the more you receive. In time gratitude will transform you and everything around you. All you can see in every direction is pure light. Every moment of gratitude can be used as a step for illuminating your very perspective of life.
Take a moment to consider this centering thought - I am thankful for all I have.
People who practice gratitude say they experience more positive emotions, relish good life experiences, enjoy improved health and build strong relationships.
We all face times when gratitude can be hard to cultivate – sad life experiences, negative emotions, periods of loss to name a few. These experiences are still important to acknowledge, and gratitude can help provide some relief at these times. Consciously cultivating gratitude builds a ‘psychological immune system’ that cushions us and makes us more resilient in times of stress. At these times in can be helpful to cultivate gratitude in partnership with self-compassion, caring for how we are in the moment.
Practicing gratitude does not have to be arduous. It can be as simple as setting an intention of gratitude for your practice or reflecting on three things you were grateful for each day. What is important is practicing regularly and consistently. We then receive the greatest benefit for our emotional wellbeing.
Observe the difference you feel in the body when complete gratitude is present. The love that lights your heart up from the inside out. The feeling that everything is perfect just as it is. Knowing that everything in life comes and goes, but you know when you have a good thing and will cherish these moments forever. That is how love changes you. It changes your whole life. It fills you up and makes you feel whole. It gives you meaning and purpose and power to create. Life is great. Savor these moments. Enjoy them when they last. Be completely in the moment.
Follow-up with journal writing with a gratitude reflection in order to bring positivity back into your mind. Journaling is a great way to vent and gratitude is a great way to nourish yourself from within.
Understanding Emotions (Guided Meditation Talk)
Pain and joy can coexist at the same time. Do you embrace fear or let it go? It can be both. It can be a process of embracing the fear in order to sit with the emotion, understand it, instead of suppressing it, allow it to come up, and then let it go. Emotions are an interesting part of being human. You can feel a range of emotions in a short amount of time. You can feel happy and sad at the same time or within moments of each other, you can feel angry, yet relieved, disappointed, yet grateful. Emotions aren’t necessarily black and white – just because you feel one doesn’t mean you will have the absence of the other. In fact, when you look at a color wheel of emotions, there are ranges of colors and variations of each color.
The power of processing emotions can be healing.
There are a number of emotions that we seek to avoid. We will do anything in our power to not feel sad because in turn that doesn’t feel good. However, by practicing such an avoidant behavior you end up causing yourself more grief in the long run. Here’s why – if say, for example, you are dealing with a problem that causes you emotional turmoil and so you either avoid it and find something to distract you or you bury it deep within so much to the point you don’t feel it anymore. You become numb to the emotion and find a pattern of suppressing it. Either of these doesn’t deal with the issue and at some point, the issue will rise to the surface. There is somewhere in your body you are hiding it, somewhere in your mind you are resisting, and the discomfort is still there.
By accessing the part of your brain that allows you to recognize, observe, and sit with the feeling you create a sense of space for the feeling to live. Emotions come and go. If you sit with an uncomfortable emotion long enough it will eventually pass. If instead, you try to hide it, it will eventually surface making you deal with it again and again.
Think of it this way:
Imagine taking a balloon filled with air and pressing it into a pool, you can exert great force to keep it down, but as soon as you let go it comes to the surface.
Emotions need to be lived through the body and mind. Breath is a wonderful tool to help you release it.
There are various ways for you to release your emotions such as through meditation, yin-yoga, breath-work practice, journaling, talking, therapy, and exercise. There are many creative ways you can express your emotion even if you don’t quite understand it. You could take up an art medium and allow yourself to freely express whatever comes to the surface. You could take a dance class or play a sport. You could climb a mountain or go for a run. Often exercise will release endorphins and move the stagnant energy in your body out.
Why is it important to understand your emotions?
In order to allow the emotions to come to the surface and release them, you first need to take the inquisitive step to ask yourself these questions – what? Why? How? When? Who?
Ask yourself what am I feeling?
Why do I think I feel this way?
How do I think this emotion came to me?
When did I start feeling this way?
Who in my life is a contributing factor to feeling this way – is it me or someone else? Is it a situation, circumstance, event, or person?
We can go through life without asking the questions – and usually, we will be more curious about the negative emotions because we don’t want them to be there, but it’s also important to notice the happy, grateful, delightful moments. Tune in to what created that feeling.
By understanding the range of emotions that you have and the circumstances that brought you to feel a certain way, you will be able to process them in a deeper and more meaningful way. You will be able to grow through challenges finding a sense of stability and resiliency because you no longer fear the emotions, but instead create a relationship with them.
Surrender even more (Meditation)
Let go
Loosen your grip
Surrender
Sink into stillness
Surrender even more
Surrender is a lifelong journey, a practice that continually returns us to the experience of life, and allows us to flow without resistance. The natural state of surrender is about knowing when to do- and when to simply be. Discerning between the doing and being states requires awareness and an ability to tune in to the self that resides within. When we decide to embrace surrender in our lives, we are asked to become more and more discerning of what is within our control and what is not.
The idea of surrender - an act that reconnects us to the simplicity of JUST being. At first, it might seem that we’re losing something - all the colorful distractions and entertainments our myriad forms of media bring us, the special ways we’ve figured out to survive in what seems to be such a hostile world or the vast quantities of data we heap onto our brains on a daily basis.
Surrender ushers us into the amazingly rich realm of liminal space - the experience that occurs just before and after a threshold is crossed. It takes us into timelessness, into a place where everything is possible and free of choosing. Surrender is the doorway to rejuvenation.
“Recognize that obstacles are detours in the right direction.” When you choose to see your obstacles as detours in the right direction, you can begin to find a deeper meaning and personal growth amidst the discomfort. All obstacles that are perceived with love can be transformed into the greatest life lessons.
Sometimes things aren’t working out in the timeline you expected. Life doesn’t go as planned. When we don’t get what we want our reactions can come from fear of not ever getting it. The sense of frustration, guilt, and sadness carries over into your day. In a way, you become your own block. Constantly moving with the energy of lack and the need to control you become your own biggest barrier. Lay down your walls. Resist your temptation to keep up the resistance. Let go. Embrace how far you have come.
Release your grip on life. Release the need to control everything. Let go of everything needing to go your way. Spend more time in the non-doing – meditating, sitting in stillness, quietly observing the flow of life around you. When you surrender you let go of the wheel – no longer needing to be the driver. You become the passenger and look out the window. Once you have surrendered – surrender even more. Sink into stillness.
Releasing a Fear Based Thought (Meditation)
It’s natural to have fears, worries, and anxiety about the future. The trouble is when these fear-based thoughts get in the way of living life. Holding you back from thinking or doing other things because you are stuck on a loop of negative thinking. It’s not always easy to release a fear-based thought. It continues to surface in your mind. Even if you distract yourself, it still lingers in the background. In this meditation, you will be guided to confront your fear, release your grip, and find a way to settle into the now.
Find a comfortable position with your eyes closed. Begin to take in a deep breath in through the nose, continue to fill the lungs, and keep going until you can’t take in any more air. Once you reach the top, hold for a moment, pausing, holding on to the breath. Now exhale, sigh it out, releasing it with an AHHH sound. Do this once more – filling all the way up, pausing at the top, now exhale sighing it out. As you sigh feel the audible sensation passing through your body, feel the vibration from ahhhh. Now take in one more breath – breathing in through your nose, holding, now this time with lips sealed exhale the breath out of your nose while at the same time creating a humming sensation. MMMMMmmm. A couple more times in your own rhythm – breathing in to fill, pausing at the top, exhaling through your nose making a vibrational hum as you release.
Keeping your eyes closed, return to your natural breath. Allow the fear-based thought to come to mind. Is there something that has been bothering you? Do you lay awake before going to bed thinking about it? Does it surface throughout your day? Try to recall the last time you had this thought. How did it make you feel physically? Allow yourself to sit with this feeling. Observe where you feel it most in your body. Can you describe that sensation? Is it a pulling, a tightness, a heaviness? Does your breath naturally shorten when you think of it? Do you feel stuck or overwhelmed? Feel it fully. Now, picture yourself in a dark room, suddenly a tiger appears, this tiger represents your fear. Experience awareness of feeling fears fully at this moment. Shifting your observation to sit with whatever emotional quality is coming to the surface.
Now, imagine extending a hand out to the tiger, remaining open and aware that fear is present. Become curious about the tiger and what it represents. Welcome the tiger with open arms. By embracing the tiger and your fear-based thought you can choose to witness it and be open to the experience, allowing yourself to understand the thought fully. Mentally say to the tiger “it’s okay that you are here, there is a reason, and you are welcome to stay as long as you like until you feel comfortable to leave.” Imagine giving the tiger a great big hug. As you do give yourself a hug using both of your arms to wrap around your body. Take a big inhale releasing your grip and as you exhale hug yourself a little bit more. Release your grip and imagine the tiger walking away.
Sit quietly for a couple of minutes focusing on your breathing. Allow the sense of curiosity to lull you into a state of calm.
Whenever fear is expressed, there is a reason behind it. Allow yourself to sit with the sensation, observe the thought, and welcome it so that you can start to observe yourself a little more. Sometimes what we resist persists. If we don’t acknowledge the fear and let it run wild in our minds there isn’t a sense of relief or release. Instead, it will continue to pervade your mind, running on a constant loop until you address it, welcome it with acknowledgment, and send it on its way.
“Worrying is like praying for things you don’t want.” The negative emotion of worry is often a fear-based thought. Eckhart Tolle says “excessive thought activity often creates scenarios of things going wrong; that is not happening now; may never happen.”
When we harbor fear, we are manifesting itself into life at this moment, allowing it to come alive in our minds and bodies. We are forcing ourselves to live through it at the moment we have fear-based thought because it stimulates a physical reaction in the body, signaling the stress response to turn on. Even if the fear does come true at some point, by allowing its existence in the first place you will be living it twice.
Take a deep breath in, roll your shoulders down and back, and exhale through pursed lips slowly taking a sigh. Now take an even bigger breath – this time let it go however you feel obliged – you can sigh it out, release any aggravation, any resistance built in your body.
Release your fears. Sometimes, we’re so afraid we don’t know how afraid we are. Sometimes, we carry so much fear that it interferes with our ability to enjoy life. Feel and release your fears. Learn to understand and surrender to your fears. Let go of the heaviness, the darkness that follows you around. By releasing your fear you will make more space in your body to feel lighter physically, release fear in your mind create more space for positive thoughts to flow, and release fear in your life to allow joy to find its way to you.
The Search for Happiness (Meditation)
The Search for Happiness
If there is one thing we all have in common as human beings it is the search for happiness. Not only do we seek joy out, but we strive to maintain it in our lives. It’s not easy. Happiness comes and goes.
What could you do to feel happier? Our answer often involves changing our circumstances. “Most of the circumstantial changes you could make aren’t going to affect your happiness that much.”
We have the procedures of achievement upside down. Typically we come up with our to-do lists, our bucket lists, and our strategic plans - all the stuff we want to have, get, accomplish, and experience outside of ourselves. All of those aspirations are driven by an innate desire to feel a certain way. And most likely that way is to feel good.
Knowing how you actually want to feel is the most potent form of clarity that you can have. Generating those feelings is the most powerfully creative thing you can do with your life.
Instead of thinking of external goals, think about how you want to feel in various parts of your life. Think of positive feelings that you want to feel.
“If you begin to understand what you are without trying to change, then what you are undergoes a transformation.” - Danielle LaPorte, The Desire Map.
What are the first few feelings that come to mind?
Think about something you enjoy. What is the feeling that comes from that activity?
Relaxed
Energized
Inspired
Happy
Fulfilled
Content
Cozy
Thoughtful
Get clear on how you actually want to feel. Instead of thinking by doing x or having x that will result in that feeling. Instead, focus on the feeling first.
Do you want to be healthier? To have more love in your life?
What does that mean to you? What does that look like? What does that feel like?
When you find the words that define your core desired feelings you can start to live authentically from that starting point.
“Your life is your art. When you make choices in favor of your soul, you’re making a masterpiece out of your existence.”
Exercise, get enough sleep, meditate, and keep a gratitude journal. These are some practices to create a happy mindset.
Take an evidence-based approach. You should try it for yourself, do the experiment on yourself, see what works, and non-judgmentally use more of what seems to be going well for you. And that’s fine if not all of the practices work.
The foundation of a good relationship with intentions and goals is keeping in mind that the primary aim of setting and working toward them is to feel the way you want to feel.
The external things we want to have, do, and experience is secondary goals, all of which get back to the whole point: experiencing your core desired feelings.
Make way for new dreams to come alive. Focus on the feeling first and let that lead you to search from within instead of from without.
Fall Back to Sleep (Meditation)
If you find yourself awake in the middle of the night unable to fall back to sleep easily, try this meditation to gently drift your awareness into a place of calmness and ease.
Laying in your bed with your eyes closed. Start to breathe in slowly and deeply through your nose. Sip in just a touch more breath and hold for one, two, three, four. Slowly begin to release the breath through pursed lips. Take in a big inhale and then a natural exhale. Let it all go.
When we try to manipulate our breath, our breathing can sometimes become uneasy. Begin this practice again. Slowly breathing all the way in, pausing at the top, holding for four, three, two, and one. Slowly begin to release out the mouth. Curling your lips to make a small ‘o’ shape. Then allow your breath to return to normal. Sighing to release any tension. Do this one more time. Following the same breath pattern. Breathing slowly in through the nose, pausing, and releasing. Then finding the natural breath. Release the focus on the breath and begin to turn the attention to the body.
Begin to notice the subtle sensations of your body lying in your bed. You might feel the softness around your head as you lay on your pillow or the feel of the blanket against your skin. Bring awareness to the feeling of your clothing. The temperature in the room. Now scan the body from head to toe, scanning all the way down your spine, and pause when you notice any areas of tension, tightness, or holding. Send a full breath into your body and as you exhale imagine that area of discomfort beginning to dissolve.
Imagine Your eyelids are feeling heavier. Your body is feeling suspended in a cloud as you slowly begin to doze off to sleep. As you float on this cloud up into the night sky, you look above and see thousands of bright twinkling stars. The glow of each star is warm and softens your face. With every breath, you feel lighter, more relaxed, and more at ease. The day begins to drift away as the night takes hold. Your heartbeat has slowed down to a slow melodic pace. Every breath you take feels grounding, supported, and peaceful. Your thoughts have drifted away and all you can sense is your breath. A slow, calm, deep breath, lulling you back into a blissful night sleep.
Blank space (Meditation)
Do you ever find yourself staring at the time wondering what to do next? The feeling that there is so much to do and so little time. When the time approaches you panic, shut down, find yourself staring at a blank space that used to be occupied by thoughts. Where is the motivation?
The force behind your action is what propels you into the next moment. Ask yourself if you are feeling burnt out in anyway. When we try to put too much on our plates in order to feel productive, we end up causing ourselves burn out. Just like a computer that is trying to process too much can freeze, so too can our minds. If you find yourself slipping into this state of mind – the absence of thoughts as well as actions. It might be time to take a break from whatever you are doing.
Close your eyes and begin to notice your breath pattern. Notice the subtle energy of your body. Observe your body as it rises and falls with each breath.
With your eyes closed notice the light through your eyelids. Now take your palms and gently cup them around your closed eyes. Take in a deep breath filling all the way up. When you reach the top of your inhale hold for several seconds. Three. Two. One. Now slowly exhale through pursed lips like you are making a small ‘o’ shape. Keep your palms around your eyes as you find another cycle of breath in the same way. Filling all the way up. Holding for three, two, one. Slowly exhaling fully out your mouth like you are breathing out of a straw.
Keeping your eyes closed. Allow the blank space to expand. Without needing it to be anything – just allow it to be. Let the natural breath come and go without any force.
As the mind begins to quiet and the body begins to soften observe if any thoughts are floating by. Without trying to catch them just notice them. Begin to notice the blank space between the thoughts. In this space we find stillness.
Continue to return to your breath from moment to moment. Naturally your mind will become filled with thoughts. Settle into the moment of stillness, even if that blank space is a fraction of a second. See if you can expand that blank space, the gap, the space between thoughts. The deeper your meditation the longer this space will be, the calmer you will feel.
Sometimes we become distracted, frustrated, by not being in a state we want to be. We feel guilty for the bad feelings instead of just allowing them to be. However you are feeling in this moment, find acceptance, move into stillness with calmness and ease. Give yourself permission to pause and then come back into your practice.
Stay with this stillness, expand the spaciousness, and just breathe.
Removing Energy Blocks (Guided Meditation)
How are you doing? What is your energy level at this moment? Think back to a time when you felt stuck. Energy can feel stagnant and sometimes lodged unpleasantly in the body based on certain emotions we experience. The feeling of physical and emotional resistance can make you feel discomfort, rigid, frustrated, and even depressed. It’s important to recognize this feeling and find ways to gently work through it. Our immediate reaction when feeling blocked might be to hurry up and get unstuck. In the rush to free ourselves from this discomfort we can end up causing more.
Every moment of your life may not be filled with ecstatic energy. In fact, it is quite normal to feel a range of emotions. This is what makes us human. When you tune into the sensations of your body you begin to sense your mood. Noticing when something may feel off either due to exerting yourself physically or taxing your mind mentally, there can become an imbalance felt within the body and the mind. Sometimes you may feel stuck in this place. Feeling lackluster, no energy, even fatigued to an extent. You may be exerting too much pressure on yourself at work, or even at home, perhaps, with yourself in daily life. When we notice this place of feeling incomplete or tired of the mundane it is time to refresh our energy.
Find subtle yet natural ways to remove energy blocks:
Take a warm bath – immerse yourself in cleansing healing waters and soothe your mind as well as your body
Move around – through spontaneous dance while listening to music
Vinyasa Flow Yoga – find a connection between body, mind, and spirit through each breath and movement
Breathwork – various types of breathing exercises can remove stagnant energy (try a balancing or energizing breath practice
Grounding – get outside in the bare dirt with your feet
Meditation is one of the most natural ways to refreshen your energy by reducing your stress, limiting thoughts, and focusing on the present moment with awareness of your breathing. A simple, yet very effective tool we all have within us and can tap into at any time.
Allowing Discomfort
Life can be uncomfortable. It can be full of disappointments, grief, loneliness, sadness, and discomfort. It is often these emotions that we push down that get stuck within the body. Have you ever heard about how emotions get stored in the tissues? Have you ever noticed when you feel extremely stressed you feel tension somewhere in the body? Perhaps, it is your shoulders or your back. Often times we look to escape these displeasures and we force these negative emotions down without truly feeling them and acknowledging them. As challenging as it can be, allow these emotions to come to the surface, witness them, acknowledge them, and work through them. Next time you are experiencing a feeling and having an emotion observe it without judgment. Realize this is the feeling you are having in this particular moment and know that this too shall pass.
Try not to create an attachment to this experience, this emotion, or this feeling. Let it be just as it is and notice how it makes you feel. Try to get to the root cause of it instead of forcing yourself to feel differently or to escape the emotion entirely. Ask yourself the questions – why do I feel this way? What is it that I am truly feeling? How can I work through this feeling, emotion, or thought? Challenge yourself to dig deeper. To find meaning and perseverance through life’s discomfort. Allow it to be. Allow yourself to be challenged with whatever arises. Know that you can return to a safe place within – by focusing on this moment – by breathing clearly in and out. To find that still place that resides within us all. Only when we truly allow the discomfort, surrender to it, can we release it and work through it.
It doesn’t have to be sunny everyday (meditation)
We live in a culture that is pressed to have more sunshine and joy. The desire for fulfillment and happiness arises and when we don’t meet that desire we feel uncertain, unworthy, unable to meet the moment just as it is. My mom had a saying when I was growing up “everything doesn’t have to be happy, happy, joy, joy all of the time.” To put simply we are humans who experience a range of emotions. When we push these thoughts and feelings away that represent the clouds, the darkness, the rain and strive to have a sunny experience all the time we miss out on the true opportunities of enjoying the life experience. When you feel pain – stay with it. Do your best not to force it away.
Feel it. Live it. Be it. Don’t feel the need to float on the surface of your emotions, let the darkness fill you up and sink you deeper into your body, into the moment, into your existence. The deeper you sink the more you will find at the bottom of the Ocean it’s actually quite calm.
It’s the resistance that makes us unable to deal with it. Release your resistance to whatever emotions you are feeling at any given moment. Stop trying to make your way to the surface to find sunshine, just let these moments in. Accept them and then when you are ready you can begin to lift.
You will naturally float to the surface, finding that breath of air releasing you from what you are holding on to. Move with these emotions. Practice yoga to find that mind-body connection. Journal to let out your thoughts on paper. Breathe deeply to restore your balance. The sunshine will come, and when it does you will feel the warmth radiating from the outside in.
Setting a Daily Intention (meditation)
The New Year often inspires us to think creatively about what we would like to change in our lives or in ourselves. Days tick by and before you know it the year is over once again. What really changed? In order to make progress with the intentions we set at the start of the year we need to continuously remind ourselves what our focus is. Where your attention goes your energy flows.
Take a moment to get out a piece of paper or a journal. You could even jot this down on a notepad on your phone.
Now, ask yourself this question - what intention do I want to focus on this year? It could be a specific goal or an achievement you would like to accomplish or maybe it’s a habit you want to instill in your way of life.
Keep this focus in your mind.
Every morning when you wake up look at this intention. If it helps write it out again or rewrite it when necessary. Find a few moments in your day to practice setting your intention. The more you come back to it the more your awareness will grow. With increased awareness, you will build momentum with increased energy and potential.
Let’s focus on this centering thought during our meditation: today, I will focus on my intention. Today, I will focus on my intention.
Continue with this thought. When you notice distractions arise of sensations in the body or other thoughts floating around. Come back to this mantra: today, I will focus on my intention.
Notice if you are holding your breath in any way. Take a big breath in, filling all the way up, keep breathing till you can’t sip in a bit more air, and then exhale let it all go.
Take a couple of more breaths in your own time. Filling all the way up and exhaling completely.
Now, coming back to that mantra: today, I will focus on my intention. Keep repeating this to yourself and I will watch the time.
As each new day arises reflect on the intention you set. Notice how you change from day to day. Become aware of how this thought continues to arise throughout your day – guiding you and leading you to the change you seek.
May you be healthy, peaceful, and free from suffering. Namaste.