Script for Awareness of Breath

meditation, The mind

Awareness of Breath

This guided meditation on the breath will help you learn to simply be and to look within yourself with mindfulness and equanimity. Allow yourself to switch from the usual mode of doing to a mode of non-doing. Of simply being. Sitting in an erect posture, either on a straight back chair or on a cushion. As you allow your body to become still, bring your attention to the fact that you are breathing. And become aware of the movement of your breath as it comes into your body and as it leaves your body. Not manipulating the breath in any way or trying to change it. Simply being aware of it and of the feelings associated with breathing. And observing the breath deep down in your belly. Feeling the abdomen as it expands gently on the in breath, and as it falls back towards your spine on the outbreath. Being totally here in each moment with each breath. Not trying to do anything, not trying to get any place, simply being with your breath. Giving full care and attention to each inbreath and to each outbreath. As they follow one after the other in a never ending cycle and flow.
You will find that from time to time your mind will wander off into thoughts. When you notice that your attention is no longer here and no longer with your breathing, and without judging yourself, bring your attention back to your breathing and ride the waves of your breathing, fully conscious of the duration of each breath from moment to moment. Every time you find your mind wandering off the breath, gently bringing it back to the present, back to the moment-to-moment observing of the flow of your breathing. Using your breath as an anchor to focus your attention, to bring you back to the present whenever you notice that your mind is becoming absorbed or reactive. Using your breath to help you tune into a state of relaxed awareness and stillness.
Now as you observe your breathing, you may find from time to time that you are becoming aware of sensations in your body. As you maintain awareness of your breathing, see if it is possible to expand the field of your awareness so that it includes a sense of your body as a whole as you sit here. Feeling your body, from head to toe, and becoming aware of all the sensations in your body. So that now you are observing not only the flow of breathing, but the sense of your body as a whole.
Being here with whatever feelings and sensations come up in any moment without judging them, without reacting to them, just being fully here, fully aware. Totally present with whatever your feelings are and with your breath and a sense of your body as a whole. And again whenever you notice that your mind wandering off, just bringing it back to your breathing and your body as you sit here not going anywhere, not doing anything just simply being, simply sitting. Moment to moment, being fully present, fully with yourself.
Reestablishing your awareness on the body as a whole and on the breath as it moves in and out of your body. Coming back to a sense of fullness of each inbreath, and the fullness of each outbreath. If you find yourself at any point drawn into a stream of thinking and you notice that you are no longer observing the breath, just using your breathing and the sense of your body to anchor you and stabilize you in the present.
Just being with your breathing from moment to moment, just sitting in stillness, looking for nothing and being present to all. Just as it is, just as it unfolds. Just being right here, right now. Complete. Human. Whole.

As the practice comes to an end, you might give yourself credit for having spent this time nourishing yourself in a deep way by dwelling in this state of non-doing, in this state of being. For having intentionally made time for yourself to simply be who you are. And as you move back into the world, allow the benefits of this practice to expand into every aspect of your life.
Reference: Mindfulness Meditation, CD Series 1, Jon Kabat-Zinn

Script for Loving Kindness Meditation

meditation

Meditation on Lovingkindness

In this meditation on lovingkindness, allow yourself to switch from the usual mode of doing to a mode of non-doing. Of simply being. As your body becomes still, bring your attention to the fact that you are breathing. And become aware of the movement of your breath as it comes into your body and as it leaves your body. Not manipulating the breath in any way or trying to change it. Simply being aware of it and of the feelings associated with breathing. And observing the breath deep down in your belly. Feeling the abdomen as it expands gently on the inbreath, and as it falls back towards your spine on the outbreath. Being totally here in each moment with each breath. Not trying to do anything, not trying to get any place, simply being with your breath. Giving full care and attention to each inbreath and to each outbreath. As they follow one after the other in a never ending cycle and flow. If distracting thoughts arise, acknowledge them, then return to the practice.
And now bringing to mind someone for whom you have deep feelings of love. Seeing or sensing this person and noticing your feelings for them arise in your body. It may be simply a smile that spreads across your face, or your chest becomes warm. Whatever the effects, allow them to be felt.
Now letting go of this person in your imagination, and keeping in awareness the feelings that have arisen.
Bring yourself to mind now. And seeing if you can offer lovingkindness to yourself, by letting these words become your words…
May I be happy
May I be healthy
May I ride the waves of my life
May I live in peace
No matter what I am given
And noticing the feelings that arise and letting them be, as you look within yourself with mindfulness and equanimity.
When you are comfortable, try offering lovingkindess to someone who supports you, who has always “been on your side.” Bringing this person to mind, imagining them perhaps across from you, and letting these words become your words…
May you be happy
May you be healthy
May you ride the waves of your life
May you live in peace
No matter what you are given
Once your feelings flow easily to a loved one, turn your attention now to someone with whom you have difficulty – it’s best not to start with the most difficult person, but perhaps someone who brings up feelings or irritation or annoyance. And seeing if you can let these words become your words as you keep this person in awareness…
May you be happy
May you be healthy
May you ride the waves of your life
May you live in peace
No matter what you are given
Notice the sensations and feelings that arise within you. And seeing if you can just allow them and let them be.
And now bringing to mind the broader community of which you are a part. You might imagine your family, your workmates, your neighbours, or fan out your attention until you include all persons and creatures on the planet. And including yourself in this offering of lovingkindness, as you let these words become your words…
May we be happy
May we be healthy
May we ride the waves of our lives
May we live in peace
No matter what we are given
Notice the sensations and feelings that arise within you. Sitting with them for a few moments until you are ready to end the practice.
Reference: Mindfulness Meditation, CD Series 3, Jon Kabat-Zinn

This one teaches you to be a bit more grateful and patient with your life and the people in it, whether they are passing strangers or close friends.

 

Script for BodyScan Meditation

meditation

Guided Body Scan

This guided body scan meditation is intended to help you enter a very deep state of relaxation. It is best if you can manage to stay awake throughout the entire exercise. It’s important to remember to not try to relax. This will just create tension. What you’ll be doing instead is becoming aware of each passing moment and just accepting what is happening within you, seeing it as it is. Let go of the tendency of wanting things to be different from how they are now and allow things to be exactly as you find them. Just watch the activity of your mind, letting go of judgmental and critical thoughts when they arise, and just doing what the exercise guides you to do as best you can.
Lie down in a warm and private place, dressed in loose and comfortable clothing at a time when you will not be interrupted. Closing your eyes, and letting your arms lie alongside your body, your feet falling away from each other and slowly bringing your attention to the fact that you are breathing. Not trying to control your breath in any way but simply experiencing it as the air moves in and out of your body and noticing your abdomen and feeling the sensations there as your breath comes into your body and your abdomen gently expands. Then noticing your belly deflate as the breath comes out of your body. And following the rhythmic movement of each breath…the rising of your belly on the inbreath and on each outbreath just letting go, letting your body become heavy as it sinks a little bit deeper into relaxation. Just bringing full attention to each breath in each moment.
Now bringing your attention to your feet, becoming aware of whatever sensations are there. If you are registering a blank as you tune in, then just experiencing nothing. And as you breathe in, imagine your breath moving all the way down to your feet and then when you reach your feet, begin your outbreath and let it move all the way up your body and out your nose. So that you’re breathing in from your nose and breathing out from your feet. And when you are ready, letting your feet dissolve in your mind’s eye. Become aware of the shins and calf muscles and the sensations in the lower legs, not just on the surface but right down into the bones, experiencing and accepting what you feel here and breathing into it, then breathing out from it. Then letting go of your lower legs as you relax into the bed or mat. And moving now into the thighs and if there’s any tension just noticing that. Breathing into and out from the thighs. Then letting your thighs dissolve and relax.
Shift your attention to your pelvis now. From one hip to the other. Noticing your buttocks in contact with the bed or the mat. And the sensations of contact and of weight. Becoming aware of the region of the genitals. And whatever sensations or lack of sensations you are experiencing. And directing your breath down into your pelvis, breathing with the entirety of your pelvis. And as you breath out, moving the breath back up through your body and out your nose, letting your pelvis soften and release all tension as you sink even deeper into a state of relaxed awareness and stillness. Totally present in each moment. Content to just be, and to just be right here as you are right now. Direct your attention now to your lower back. And just experiencing your back as it is. Letting your breath penetrate and move into every part of your lower back on the in-breath. And on the out-breath, just letting any tension, any tightness, any holding on just flow out as much as it will. And then letting go of your lower back. And moving up into your upper back now. Just feeling the sensations in your upper back. You may even feel your ribcage, in back as well as in front, expand on the in-breath. And any tightness, fatigue or discomfort in this part of your body, just letting them dissolve and move out with the outbreath as you let go and sink even deeper into stillness and relaxation.
And now shifting your attention to your belly again and experiencing the rising and falling of your belly as you breathe. Feeling the movements of your diaphragm, that umbrella-like muscle that separates your belly from your chest. And experiencing the chest as it expands on the in-breath and deflates on the out-breath. And if you can, tune into the rhythmic beating of your heart within your chest. Feeling it if you can. As well as the lungs expanding on either side of your heart. Just experiencing your chest, your belly, as you lie here…the muscles on the chest wall, the breasts, the entirety of the front of your body. And now just letting this region dissolve into relaxation as well.
Moving your attention now to your fingertips and to both hands together, just becoming aware of the sensations now in the tips of your fingers and thumbs where you may feel some pulsations from the blood flow, a dampness or a warmth or whatever you feel. Just feeling your fingers. And expand your awareness to include the palms of your hands and the backs of your hands and your wrists. And here again perhaps picking up the pulsations of the arteries in your wrists as the blood flows to and from your hands. And becoming aware as well of the forearms. And the elbows. Any and all sensations regardless of what they are. Allowing the field of your awareness to include now the upper arms. Right up to your shoulders. Just experiencing your shoulders and if there are any tensions, breathing into your shoulders and arms. And letting that tension dissolve as you breathe out. Letting go of the tension and letting go of your arms. All the way from your fingertips, right through to your shoulders. As you sink even deeper into a state of relaxed awareness. Just being present in each moment. Letting go of whatever thoughts come up or whatever impulses to move and just experiencing yourself in this moment.
And now focus your attention on your neck and throat and feel this part of your body, experiencing what it feels like perhaps when you swallow and when you breathe. And then letting it go. Letting it relax and dissolve in your mind’s eye. Becoming aware of your face now. Focusing on the jaw and the chin, just experiencing them as they are.
Becoming aware of your lips and your mouth. And becoming aware of your cheeks now…and your nose, feeling the breath as it moves in and out at the nostrils. And be aware of your eyes. And the entire region around your eyes and eyelids. And if there’s any tension, letting it leave as the breath leaves. And now the forehead, letting it soften to let go of stored emotions. And the temples. And if you sense any emotion associated with the tension or feelings in your face, just being aware of that. Breathing in and letting the face dissolve into relaxation and stillness. And now become aware of your ears, and back and top of your head. Now letting your whole face and head relax. For now, just letting it be as it is. Letting it be still and neutral. Relaxed and at peace.
Now letting your breath move through your entire body in whatever way feels natural for you. Through the entire length of your body. All of your muscles in a deep state of relaxation. And your mind simply aware of this energy, of this flow of breath. Experiencing your entire body breathing. Sinking deeper and deeper into a state of stillness and deep relaxation. Allow yourself to feel whole. In touch with your essential self in a realm of silence, of stillness, of peace. And seeing that this stillness is in itself healing. And allowing the world to be as it is beyond your personal fears and concerns. Beyond the tendencies of your mind to want everything to be a certain way. Seeing yourself as complete right now as you are. As totally awake right now.
As the exercise ends, bring your awareness back to your body again, feeling the whole of it. You may want to wiggle your toes and fingers. Allow this calmness and this centeredness to remain with you when you move. Congratulate yourself on having taken the time to nourish yourself in this way. And remember that this state of relaxation and clarity is accessible to you by simply paying attention to your breath in any moment, no matter what’s happening in your day. Let your breath be a source of constant strength and energy for you.
Reference: Mindfulness Meditation, CD Series 1, Jon Kabat-Zinn

A Mindful game

meditation

As I was trying to meditate in my peaceful room I was interrupted by my eldest child who wanted to play a game before bed, then later by my younger child who was meant to be in bed but had gotten out to look for a toy coconut from the film Moana that he had been playing with the other day! (Which could mean last year and could possibly be anywhere, but he just must have it right now or I’m afraid he may self combust).

So I asked them if they wanted to play a game, involving a stop watch, a stone and a pen and paper. If they promised to go bed right after.

So I called it ‘No thought stopwatch’ and the rules are –

Watch the stone and when a thought comes into your head write a cross under your name on the pad. The person with the least crosses wins.

Wow..I can’t believe they are actually doing this. I’m always asking them to come and meditate with me and they moan and say it’s boring.

Mohahahaha well I got the last laugh here, as they hadn’t even realised they were meditating.  Afterwords I explained how people have anywhere between 50,000 amd 70,000 thoughts per day which works out to about 48 thoughts per minute. So they did amazing to only have 11 thoughts in the space of ten minutes.

Script for Guided Sitting Meditation

meditation

During my experience in a MBSR Group I was advised to read the books by Jon Kabat Zinn and I was so glad that I did.  Below is a guided sitting Meditation by the man himself.  You can also find him on youtube for free.

 

Guided Sitting Meditation
This guided sitting meditation will help you learn to simply be and to look within yourself with mindfulness and equanimity. Allow yourself to switch from the usual mode of doing to a mode of non-doing. Of simply being. As you allow your body to become still, bring your attention to the fact that you are breathing. And become aware of the movement of your breath as it comes into your body and as it leaves your body. Not manipulating the breath in any way or trying to change it. Simply being aware of it and of the feelings associated with breathing. And observing the breath deep down in your belly. Feeling the abdomen as it expands gently on the inbreath, and as it falls back towards your spine on the outbreath. Being totally here in each moment with each breath. Not trying to do anything, not trying to get any place, simply being with your breath.
You will find that from time to time your mind will wander off into thoughts, fantasies, anticipations of the future or the past, worrying, memories, whatever. When you notice that your attention is no longer here and no longer with your breathing, and without judging yourself, bring your attention back to your breathing and ride the waves of your breathing, fully conscious of the duration of each breath from moment to moment. Every time you find your mind wandering off the breath, gently bringing it back to the present, back to the moment-to-moment observing of the flow of your breathing. Using your breath to help you tune into a state of relaxed awareness and stillness.
Now as you observe your breathing, you may find from time to time that you are becoming aware of sensations in your body. As you maintain awareness of your breathing, see if it is possible to expand the field of your awareness so that it includes a sense of your body as a whole as you sit here. Feeling your body, from head to toe, and becoming aware of all the sensations in your body.
Being here with whatever feelings and sensations come up in any moment without judging them, without reacting to them, just being fully here, fully aware of whatever you’re experiencing. And again whenever you notice that your mind wandered off, just bringing it back to your breathing and your body as you sit here not going anywhere, not doing anything just simply being, simply sitting. Moment to moment, being fully present, fully with yourself.
Now as you sit here once again allowing the field of your awareness to expand. This time, expanding your awareness to include thoughts as they move through your mind. So letting your breathing and sense of your body be in the background and allowing the thinking process itself to be the focus of your awareness. And rather than following individual thoughts and getting involved in the content and going from one thought to the next, simply seeing each thought as it comes up in your mind as a thought and letting the thoughts just come and go as you sit and dwell in stillness, witnessing them and observing them. Whatever they are…just observing them as events in the field of your consciousness…as they come into your awareness and they linger and as they dissolve.
If you find yourself at any point drawn into this stream of thinking and you notice that you are no longer observing them, just coming back to observing them as events and using your breathing and the sense of your body to anchor you and stabilize you in the present.
The thoughts can take any form, they can have any content and they can be either neutral or very highly charged. If thoughts come up that have fear in them, then just be aware of fear being here and letting these thoughts come and go. The same for worries, preoccupations, and so on. Regardless of the feeling that a thought might create for you, just observing it as simply a thought and letting it be here without pursuing it or without rejecting it. Noticing that from moment to moment, new thoughts will come and go.
As the meditation ends, you might give yourself credit for having spent this time nourishing yourself in a deep way by dwelling in this state of non-doing, in this state of being. For having intentionally made time for yourself to simply be who you are. And as you move back into the world, allow the benefits of this practice to expand into every aspect of your life.
Reference: Mindfulness Meditation, CD Series 1, Jon Kabat-Zinn

Trigger Unconsciousness in You?

meditation, Rewiring the Brain

I love listening to Eckhart tolle and reading his books ‘The power of Now’ and ‘A New Earth’

In our day to day life we can use every situation as a time to Practice being mindful. We must first become aware of the times when we are unconscious.

“What are the moments of life that tend to trigger unconsciousness in you?” says Eckhart

Unconsciousness, spiritually speaking, means that you are ‘taken over’ by reactive habitual patterns of thinking and behavior. You become angry, defensive, moody or negative.

Some people are very mindful … until money issues come up, and then there is fear and panic. For others it’s jealousy that takes them over or it could be that when you talk to certain people (like your parents) you ‘lose it’ in some way, maybe becoming frustrated, judgmental or impatient. Take a moment and look at the last week or even just the last day and see what has triggered you to become unconscious. This way, these triggers lose their power to pull us into unconsciousness and negativity.

We can now meet those triggers from a new place of heightened awareness and can choose new responses rather than ‘falling into’old reactions.

Ok I’ve had quite a few today already After visiting an elderly client for her weekly reflexology session I couldn’t help but notice how impeccably neat her house was. Everything had its place and was so colour co-ordinated. I couldn’t help but feel envious of this lady, which sounds so strange as she is in great pain all day and it takes her great effort just to get out of bed. But even so I did and I left her house heading straight for mine.

I must minimise my life and create an order. But with three kids, a dog and 2 guinea pigs it just isn’t going to be that easy. My partner arrives home to chaos and I’m sure he is away to sit down and watch TV, well that would irritate me greatly. So I suggest he helps as I need to clear cupboards and drawers and all the kids clothing. I hear him moan from the kitchen about doing the dishes. I can feel anger build up inside me, why can’t he just get on with it and be happy. Then I think we are not suited anymore as he doesn’t think the way I do and he is so moany and shouty and he is just dampening my inner happiness.

SHUT THE FRONT DOOR….all the chaos was created by me for me?? This is one of my triggers. Oh dear lord. AWARENESS kicks in. RETREAT to my bedroom to so some self reflection. And try to start my day from now, with appreciation for any help given and a few hugs here and there and note in my journal.

Thoughts upon thoughts. And relax xx

Consciousness Calibration

meditation, Rewiring the Brain, The mind

Concerning consciousness calibration, there are some very interesting facts.

* Powerful patterns are associated with health; weak patterns are associated with sickness. Every thought, emotion, word & action has one pattern or the other. Every moment of our day we are either moving towards health or sickness.

* Everything calibrates at certain levels from weak to high including books, food, water, clothes, people, animals, buildings, cars, movies, sports, music etc.

* A good amount of the music today calibrates at levels below 200. Hence it leads to behavior associated with lower energy levels of consciousness.

* Most movies will weaken people who watch them by bringing their energy levels down below the 200 level of consciousness.

* 85% of the human race calibrates below the critical level of 200.

* The power of the few individuals at the top counterbalances the weakness of the masses.

o 1 individual at level 300 counterbalances 90,000 individuals below level 200

o 1 individual at level 400 counterbalances 400,000 individuals below level 200

o 1 individual at level 500 counterbalances 750,000 individuals below level 200

o 1 individual at level 600 counterbalances 10 million individuals below level 200

o 1 individual at level 700 counterbalances 70 million individuals below level 200

o 12 individuals at level 700 equal one Avatar (eg. Buddha, Jesus, Krishna) at level 1,000

* Any meaningful human satisfaction cannot even commence until the level of 250 where some degree of self-confidence begins to emerge.

* When one’s consciousness falls below 200 at any given moment you start to lose power and thus grow weaker and more prone to be manipulated by one’s surroundings.

* Parts of one’s life will calibrate at a higher level of consciousness while other parts will calibrate a lower levels. It’s the overall average that determines one’s consciousness.

Here is a list of a few of the books/people  that David Hawkins has muscle tested

 

BOOKS

Bhagavad-Gita 910 bg-12-001-wallpaper_big2

Vedas 910

Zohar 720

Ramayana 810

Mahabarata 780

Kabala 720

Apocrypha 740

Tora 740

Koran 700

Heart Sutra 780

Lotus Sutra 780

Diamond Sutra 700

Gospel of Thomas 660

Dead Sea Scrolls 650

Book of Kells 570

Vedanta 595

King James bible 475

Lamsa bible 495

Genesis (Lamsa) 660

Psalms 650

Proverbs 350

New Testament (KJ) 640

Lamsa bible (minus

Old Testament& revelations,

but including Genesis, Psalms,

& Proverbs 880

Tibetan Book

of the Dead 575

San Hedron 240

Yoga sutras (Patanjali) 630 Patanjali+Pic

A Cource In Miracles 600

 

Spiritual Teachers

Huang Po 960

Gandhi 760

Mother Theresa 710

Meister Eckhart 700

Chief Detroit 650

Karmapa 630

Muktananda 750

Vivekananda 610

Ramakrishna 620

Rabbi Moses de Leon 720

Nisargadatta Maharaj 720

Ramana Maharshi 720

Ramesh Balsekar 760

Confucius 590

St. Patrick 590

Wallace Black Elk 499

John Calvin 580

John Wesley 360

Martin Luther 580

Dalai Lama 570

Maharishi Mahesh Yogi 410

Robert Powell 575

Joel Goldsmith 455

HWL Poonja 370

Wei Wu Wei 475

Charles Filmore 485

Padmasambava 595

Satchitananda 605

Meher Baba 240

Sri Karumay 221

Tenzin Gyaltsen 599

Alice Bailey 445

Vernon Howard 455

Patanjali 660

Peter Ousepensky 335

Robert Schuller 405

Thich Naht Hahn 460

Nostradamus 220

Yogananda 540

Lao Tzu 520

Alan Watts 485

John Blofield 465

Poonjaji 520

Bernadette Roberts 445

Ram Das 420

Chungliang Al Huang 405

C.W. Leadbetter 485

John Bradshaw 460

M Scott Peck 475

Gangaji 475

Joseph Smith 520

Emmett Fox 470

Thomas Merton 520

Hazrat Khan 499

Sant Thahar Singh 315

C.S. Lewis 390

Sri Siva (Sri Guruji) 220

Joseph Campbell 410

Book of Mormon 510

 

wow I just hope to reach a higher frequency one day.

By Dr David Hawkin

 

 

Reprogramming the Mind – Adios Negativity

meditation, mind hacking, Rewiring the Brain, The mind

 

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Say Goodbye to Negative Feelings – Reprogramming Your Mind

Your Journey is Your Own No one else can do this for You.

Understanding the Mind – Read first this handout so you understand a little about how your mind works.

I will list all the tips that will help you if You do these on a daily basis to begin with.

Heart Based Breathing

Focus on Your heart area breathe in for 5 hold out for 5 hold and do this for 5 breathes whilst imagining the breathe coming in from the heart and out from the heart. Now recreate a good memory and really feel it from your heart.

Introduction to Mindfulness.

These Mindfulness techniques will help in all areas of your life if you practice them.

A Simple Meditation Practice
1. Sit comfortably. Find a spot that gives you a stable, solid, comfortable seat.
2. Notice what your legs are doing. If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.
3. Straighten your upper body—but don’t stiffen. Your spine has natural curvature. Let it be there.
4. Notice what your arms are doing. Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.
5. Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.
6. Feel your breath. Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.
7. Notice when your mind wanders from your breath. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.
8. Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.
9. When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

Thought Journal

Keeping a meditation journal helps us have a more definite sense of what is actually going on. When we sit down after meditation and take a few minutes to journal what we’ve been experiencing, it makes it pretty obvious how effective we’ve really been. If we examine our experience, honestly and with a desire to learn, then we become much more aware of what our meditation practice actually is. We can become more aware of our weaknesses and our strengths, and have a much more penetrating understanding of what we need to be working on.
A journal also allows us to look back at our experience as it has changed over a period of time. We can review several days, weeks, or months of our practice and learn about the patterns that our consciousness follows. Perhaps we’ll discover that we are lazier than we thought, or perhaps that we try too hard, or perhaps even that we fluctuate in our efforts. We may discover that there are particular distractions that are much more common that we had recalled. We commonly also discover – especially when we’re feeling a little down – that our meditation practice has been more effective and enjoyable than we had remembered.
And our journaling can help us to set goals. It’s not that we try to pin down our experience before it happens – that’s rarely if ever going to work and it’s more likely to result in frustration than in any progress in our meditation practice. Instead what we’re trying to do in setting goals is to develop a stronger sense of where we want to go in our meditation practice. Through looking back at our past experience we can see what we need to work on. Perhaps it’s forgiveness or patience that we need to develop. Perhaps it’s more persistence. Or more calmness. Whatever changes we want to make, having clear goals will help us attain them.

Gratitude
Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” – Oprah Winfrey
Taking a few minutes a day to write down what do have will change your life.
Use gratitude to restart your life by appreciating what you have in life.
The more you realize and appreciate all that you already have and all that you already are, the more that you will get.
When you wake up in the morning, this is what you should ask yourself.
“What am I truly grateful for in my life?” pick 3 – 5 things that you are grateful and really apprecate and feel the emotions.
So for example I am grateful for my children, I visualize them and really appreciate every thing about them I can smell their little hot heads and feel their cute little cheeks whilst I kiss them and just feel so lucky that they are healthy and happy little children.
Really feel with every sense in your body how truly grateful you are, even if it is for a simple cup of coffee or a stranger who has opened a door for you.

Incantations
How To Use Incantations
Once you’ve created it, recite your incantation to yourself loudly and with passion, placing emphasis on different words. Engage your emotions and physiology. When saying your incantation be sure it is congruent to how you want to feel in that moment.
As you’re repeating your incantation, allow your mind to see or imagine that which you are incanting. What does that mean?
Let’s say you’re using the example above as your incantation – “I’m so happy I can’t stop smiling”.
Allow you mind’s eye to see images of yourself radiating a beautiful and happy smile. And having said that, it would make sense for you to put a smile on your face while you’re actually repeating the incantation.
You Must Condition Incantations Into Your Nervous System
You will want to condition your incantations into your nervous system so that it becomes part of you, helping you to transform your life. How do you “condition them into your nervous system”? Repetition!
Tony Robbins has been doing his incantations for three decades or more. Reciting incantations helps move you to create the emotional intensity you need to have an outstanding quality of life!

Techniques to Overcome Fear based emotions

Tips of Reprogramming the Mind –
Put Positive affirmations around your house especially on the mirror and repeat them whilst looking in the mirror. May seem silly at first but they will reinforce good feelings.

Complementary Therapies can help in relaxing the body and mind.
I offer these from my home
Massage
Reiki
Reflexology
I will soon be offering HeartMath Meditation sessions.

 

 

 

 

Walking Meditation

meditation, The mind

Exercise is known to boost the good hormones in the body making us feel shamazing!! But sometimes its good to just skip the gym and get outside and go for a walk in the brisk open air.  Even better is to go into nature and surround yourself with the beauty of mother earth.  There is something so uplifting about being around trees and feeling the fresh air on your skin.

That is exactly what I did today, after my morning meditation and yoga routine I decided I would brave the Scottish Winter and go for a long walk in the country.  My beautiful husky accompanied me on this walk and I left my headphones at home so I could immerse myself in the moment.

I listened to each crunch my feet made in the snow, I paid attention to each step (more so I wouldn’t slip)  and when my mind wandered I brought it back to my steps.  I breathed in the fresh air with a smile and I looked at every passing tree with gratitude filling my chest.  I filled my heart centre with so much joy and gratitude and smiled the whole way round.  This walk I seen herons, pheasants and squirrels and a few little mice that my dog tried to jump on but I am sure I would not have noticed all these animals If I had been lost in thought.

Taking time to slowly walk and fill your heart with joy practicing bringing the mind back everytime it goes off on it own for a wander, gently guiding it back to the present moment time and time again.

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