Meditation is another powerful way to bring mental clarity and ground yourself. I believe everyone can benefit from meditation.
Verywellmind.com defines meditation as…
a set of techniques that are intended to encourage a heightened state of awareness and focused attention. Meditation is also a consciousness-changing technique that has been shown to have a wide number of benefits on psychological well-being.
The benefits are endless.
Meditation helps with lowering aggression, anxiety, depression, reducing stress, increasing confidence and self-awareness, connection and more.
There are many different meditation techniques that you can choose from including guided meditation, yoga meditation, sound bath meditation, chakra meditations and focused attention meditation to name a few.
Many people feel like they aren’t meditating correctly or fear that they will fall asleep while meditating. That is ok.
Just know that when it comes to meditating the most important part is that you are going into a relaxed state and finding some peace.
Do what feels right for you and with practice everything else will come.
When taking the time to meditate, try these simple steps.
• Get into a space where you can focus with no distractions
• Get into a comfortable position
• Start slowing down your breath and get in tune with your body.
• Breathe in and out slowly and clear your mind.
• Give yourself permission to relax into the moment and in your body.
• Try this for 5 minutes at first and increase as you feel comfortable.
When I first started 5 minutes felt like a lifetime but with practice and time I gradually increased and can now meditate for an hour or more easily and my body loves it. Keep going, you can do it.
Once again, do what feels right. learn to trust your body and your intuition. Part of healing is learning to hear your inner voice and working with it to flow through emotions and trauma. Meditation helps quiet the mind and increase your ability to tap into your body and inner knowing. When you tap in, you begin to see your hidden powers flourish.
Mantras are powerful words, chants, or sayings that are repeated and are often used in conjunction with meditation or manifestation and help influence actions and thought.
Repeating a mantra to yourself is a great way to get centered and infuse day life with a peace, perspective, and positivity.
They also serve as tools for great grounding moments, especially when things get hectic or overwhelming. When you feel overwhelmed or find your self in a negative state – slow down, breathe, repeat your mantras and re-center.
Let’s start creating your Mantras.
While creating or choosing your mantras – keep in mind that they should have some meaning towards your life. They should be specific and personal to you or the goal you are trying to meet.
They can be a sound or a hum, or a full sentence. Whatever resonates with you.
A few examples of mantras are “I have no enemies; I am a friend to all” or “I am a woman who can accomplish hard tasks” or even just hum when I am feeling full of anxious energy.
The mantra “Ohm Peace” may be one you may have heard.
Take some time and decide what you want. What intention do you want to set? What habit do you want to break? What emotion do you want to feel?
-Make a list of 3 possible mantras and choose one to start with. Start with the most important one to you. Later down the line you can focus on the other ones.
-Think in the positive – think of what you do want (as opposed to what you do not want.)
Sometimes it’s easier to gain clarity by thinking what you do not want first. If it is, go with that. Take hold of whatever inspires you. But then flip the sentiment to the positive and create your mantra out of what energy you want to come to you.
For example, if you say to yourself – “I do not want to be fearful while in a group of people I do not know” – take that and create the opposite mantra from a stance of confidence or comfort. “I am always where I am supposed to be. People find me interesting and charming. I conquer all fears and grow daily”
Next- Repeat your Mantras
Figure out a routine and repeat them daily, when you are feeling like you need a boost, or when you are presented with a challenging situation.
Breathe into them. Really sit with the words or feelings you are evoking. Cherish the time you are spending building yourself up and connecting with yourself.
Find what works for you and stick with it for some time and watch your life change.
When you first start repeating the mantras, you may feel uncomfortable or disconnected. That is ok. Its like learning a new skill. Remember that these sayings are great tools to help increase positive thoughts and release negativity. It may take some time, and as you continue along and find your path you will flourish and grow.
When I first started my mindfulness journey, I soon began to be able to pinpoint my thoughts that led to other thoughts, that led to my actions, that let to me creating my own unhappiness or my own drama. I discovered my power and how my thoughts can turn into real things. This is manifesting. Oftentimes I had negative thoughts that created (manifested) a negative experience.
Let’s keep in mind that having a negative experience is not always a choice and I want to remain in grace while stating this. There are many factors that go into how our lives turn out and a lot of it is no fault of our own. There are many external factors that come into play. I just want to empower you to look at what you can do to make things better.
When I became more mindful it became clear to me how I was contributing to my own unhappiness.
I had a habit of jumping to conclusions, assuming I knew all sides of a story and creating a drama in my head that then led me to be unhappy with others (and within myself), and then wonder why I was being treated a certain way.
Meanwhile most of the thoughts (assumptions) I had were not true. I was projecting. I was assuming. I was taking a lot of things personally. I was a victim of sorts. I was creating my sadness. In addition to all that, I was acting on all these things which created a snowball effect therefore I manifested what I did not want.
I created more of what I did not want.
Manifesting is the art of creating. Manifesting is neutral. Like attracts like, meaning you bring towards you the things that are like you – energetically.
So, if I am giving off negative, angry, chaotic energy, I will attract the same, in some form.
Become mindful of your energetic state and afterwards become mindful of the things or circumstances that are drawn to you. Start to look around and take note. Could it be time to clear out some things?
So how do you manifest?
To put it plainly:
Start with what you want
Ask for it – ask yourself, ask God, ask the Universe, ask your ancestors.
Become like what you want (work towards it)
Be grateful for the things you do have
“I want to have friends.”
Become friendly or a friend to somebody.
Be grateful for the friends you have, and more people will be drawn to that energy.
“I want my own space.”
Become a good steward and responsible.
Work towards it, and opportunities will come to you.
“I want to have a good day”
Set intentions, give off good energy (be the energy you want to receive), pay attention to good things, and the good day will be revealed.
There are many other ways to manifest and set your intentions. The key is to find what works for you, test it out and remember to become what you want. With patience and gratitude, the things you want will flow to you.
Jumping in with both feet –Let’s start with Mindfulness. Mindfulness is so delicious. It is the root for the rest of the M ‘s in this series.
Mindfulness is to be aware, attentive, thoughtful, alert, to be in your senses and/or conscious.
Sit with that for a minute…
Mindfulness has intentionality behind it. Mindfulness has a willful determination. Mindfulness is a connection to your innerworkings and thoughts.
How many times have you been driving, getting home and can’t distinctly remember the ride home? Autopilot mode?
Or have reacted negatively to the situation and thought about it later wondering why you were triggered in that way?
Becoming more mindful of your innermost thoughts will help you reconnect when you get into autopilot mode and will clarify why you may get triggered.
When you become aware and mindful of yourself, your world expands.
This is the starting point for most journeys. Becoming more aware.
When I first started studying and practicing mindfulness techniques, I remember feeling like I grew to understand myself on a deeper level. I started to feel lighter because I had understanding, clarity. I started to feel like… ME.
My inner environment…
…my thoughts and habits, all became clearer, and not the muddled mess they had been. I was aware of my actions, my triggers, my habit, and reactions.
As I studied my habits, reactions, the path of my thoughts, I began to be able to pinpoint the thoughts that led to other thoughts, that led to my actions, that let to me, essentially, creating unhappiness in my life.
I discovered my power.
I discovered that my thoughts could turn into real things (manifesting). I discovered that by becoming more intentional with my thoughts, actions, habits, I can create more joy and more life.
As I’ve studied, I’ve had a few epiphanies and wished someone had pointed me in this direction sooner.
I’m here to help you develop your mindfulness and awareness.
Let’s start with this easy tip.
• Start paying attention. When a situation happens that you do not like, start to make note of what caused you to be triggered. Start to pay attention to where your thoughts automatically went. Slow down the momentum. It may take a few times, but you can do it. Its like a moving vehicle – you have to slow down before you can stop completely. It’s the same with your thoughts while you re-train your brain.
• Don’t react, slow down and think. Don’t pop off, get curious about the situation and your reaction to it.
• Ask Why – not why me, but why am I going down this path.
Also Try this:
Connect with yourself and connect with nature
Nature has a stillness and a power that is unmatched. Take some time to quiet your mind, get into nature and practice being more mindful, aware, of your thoughts and habits. This will definitely help some energy move through you.
• Sit in the sun
• Try some deep breathing techniques
• Drink water
• Ground yourself. Try earthing or sitting barefoot
• Eat bright citrus fruit to stimulate the senses
The concept of being mindful has such a great impact on our mental health. It encompasses so much when it comes to positive inner environments and mental health. When you start to look at your triggers and your thought patterns and really question why things went the way they did, you will discover your superpower of mindfulness and your world will open too.
30 Affirmations to inspire you and super charge your new year!
The power of affirming yourself is unmatched when it comes to changing the way you think about yourself and what you can do! You should be your biggest cheerleader! Try building yourself up consistently with affirmations for 30 days and see the changes in yourself.
But what is an affirmation?
An affirmation is a statement or phrase that is proclaiming, declaring, and affirming. Always positive, affirmations, when repeated have a way of changing thought processes and changing dispositions. They can also become part of your identity.
Identity statements are powerful motivators for self-change. Using emotional words with affirmations is important, because of the deep association we have between emotion words and somatic experiences. “
I can go on and on about the power of affirming yourself and how you can create the person you want to be by how you speak to yourself. But suffice it to say, your words are powerful and can literally create your reality. Why not choose them to uplift yourself and others.
This is your super power…untapped potential. It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.
–Claude M. Bristol
A key benefit to practicing affirmations is that some codependent tendencies can begin to change into more healthy ones by simply changing the way you think about yourself and your strength. Affirmations help you to rely on yourself, instead of seeking validation from others.
By speaking kindly to yourself, and stating the type of person you want to be, you pour into yourself and build yourself up. You create a picture of a person and you essentially begin to walk as that person.
Any thought that is passed on to the subconscious often enough
and convincingly enough is finally accepted.
~ Robert Collier
[Read the affirmation quickie guide for a more in-depth view of what affirmations are and how they help.]
How to start!!
Try to repeat at least 1 affirmation to yourself a hundred times throughout the day (break it up into 10x increments). If you say it to yourself in front of a mirror its even better. And writing them out has even greater effects.
Alternative – Every morning, write out what you intent to do, how you intend your day to go, and your intentions with your thoughts. Incorporate an affirmation in that practice.
Choose one from below that speaks to you. Or write your own that pertain to your personal journey and get excited ! You’re on your way!
I am safe and protected divinely
I am loved and cared for
I can do hard things going to accomplish my goals
I am good and kind and have good intentions
I trust others to have good intentions towards me
I am growing everyday
I am in control of how I see the world
I am strong and confident
I have no enemies. I am a friend to all
I am a powerful creative. I create my reality. I create my outlook
I ask for what I want effortlessly
I am becoming someone I am proud of
I love myself or I’m learning to love myself
I am proud of myself
I am gentle with myself
I give love freely
I’m worthy and more than enough
I’m fearless and limitless
I’m learning to trust myself or I trust myself
I am not alone. I am grounded in love
I may have bad days but I do not give up I am resilient
Everything I need is within me
I fill myself up and build myself up daily
I am vibrant and beautiful
I am interesting and knowledgeable
I do not apologize for being me
I am bold, charming, and magnetic
I’m special and unique
I have talents unlike anyone. I am the only one like me
I desire to treat myself well
I am worthy of love and compassion
I have so much untapped potential
I am filled with greatness.
I am wise.
I am learning, and I am growing.
I love and appreciate myself as I am.
I can do hard things
I choose to be confident today
I choose to see the good in all people and circumstances
I am perfectly human and continually evolving
One comes to believe whatever one repeats to oneself sufficiently often, whether the statement be true or false. It comes to be dominating thought in one’s mind. ~ Robert Collier
“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.”
– J. Donald Walters
We are starting off with a bang!
Meditation! This may be one of my favorite things to encourage people to do because the effects are so powerful. Meditation allows you to connect with self in a way like no other.
So since we are on a journey –30 Days to Greatness, we have to do first things first. Clear the clutter.
To increase greatness in your life, one of the first things you must do is create the inner environment for mindfulness, growth , and awareness. With these things you can create amazing changes in your life and you will foster the space for more greatness. As is the case with any task – you must first clear the space before you can do great work. It is very difficult to do great work in clutter.
Meditation is the perfect way to create that clear inner environment. Just by breathing deeply, which you do while meditating, you can start relax, reduce tension, and relieve stress.
In the post “MEDITATION – IT MAY NOT BE WHAT YOU THINK” we do a deep dive into the benefits of meditation, the different types, and how it impacts your life in amazingly beautiful and intricate ways. To me, meditation is like a good roast, it takes some time to cook but it has rich rewards when its done. Hop over there to read that post and get some insights.
“I believe there is at least one aspect of meditating that can help everyone. Whether it is the transcendent aspects, or the slowing down of your thoughts, or deep breathing, or even just relaxing, There is something that can benefit literallyeveryone physically and or mentally.
For this first post to the 30 Days to Greatness series I have made a playlist of a variety of meditations, and informational/inspirational videos that I have used personally, and others have recommended that have had a huge and wonderful impact on their lives.
These meditations will connect you wit yourself, your inner goddess, your sensual power, self love, work on removing anxiety and stress, and will help with the way you speak to yourself (your inner dialog.)
Chose one that calls to you or just go down the list daily and be inspired.
But….Before you start- watch this short video to learn more about meditation from experts –How to Use Meditation to Deal With Stress and Anxiety | Impact Theory – CLICK HERE for more info about meditation.
In posts to come we will start shifting from the mental aspect to living your best life, into more tangle and physical things. But before we get there, we must discus the “victim mindset” and the “why me mindset.”
Real talk baddies. There is no room for either of those if you truly want to live your best life.
You are a warrior, a goddess, a muse, a bad bitch, a powerful being.
Let’s start taking responsibility and realizing we actual power in our lives. You are not a victim. If you want something, go after it. If you do not like something, change it.
We have been working on self-love, self-awareness, doubt and negative thought in the mind, boosting ourselves with affirmations, and self-care with meditation. These things create a strong foundation for a strong mind which is needed when hard times come around.
Even if we cannot control certain circumstances, we can control how we react and how we let them affect us.
“I believe that there’s no improvement if you have an inferiority complex and victim mentality.” ― Kim Namjoon
Here are 6 tips to move away from a victim mentality.
Get rid of excuses – This is first. If we are powerful beings, and have a say in how our life goes…why are we giving away our power with excuses?
Make well thought out decisions- Take more time to think about outcomes, intentions, and how it will affect you in the future.
Own your mistakes – no one expects you to be perfect, but accountability is so sexy.
Eliminate negativity – Stop expecting the worst to happen. That is like a self-fulfilling prophesy. Life is supposed to be fun. So, go have fun! Be light. If you fail, try again or try something else. (remember that your brain believes what you tell it) [affirmations post]
Look for proof of your goodness – You are human. You are special. You are good. You are growing. Do not be so hard on yourself.
Test it – expect miracles
Remember your worth and walk in your power Baddies.
With all of the good work we have been doing, is there anything that stand out to you? I would love to know.
Baddies – let’s talk a little about meditation. As we continue on the journey to blossom and bloom, I would be remiss if I never mentioned this powerful mindfulness tool. I am a firm and adamant believer in meditating. I believe there is at least one aspect of meditating that can help everyone. Whether it is the transcendent aspects, or the slowing down of your thoughts, or deep breathing, or even just relaxing, There is something that can benefit literallyeveryone physically and or mentally.
When I first heard about meditation, I thought that it sounded good but wasn’t for me and it probably wouldn’t work anyway. Then I found myself with such deep anxieties and looking or a way to quiet the constant thoughts running through my mind. So I started practicing breathing exercises and working on quieting my mind. Turns out that ids a form of meditation and it absolutely worked for me. I stated to feel a big difference when I went too long without those still and quiet moments. Those quiet moments became some of my most beautiful moments.
What is Meditation?
Mediation is essentially a practice to train your attention and awareness to reach mental and emotional clarity and/or calmness. I feel like we can all use some peace and calm in our lives.
What kind of meditations are there?
There are so many different types of meditation practices out there.
Guided meditations, mantra meditations, yoga meditations, chakra mediation, sound-bath meditations, body scans, visualizations, and more. Find one that suits your needs and works for you. The chances of you sticking with something increases if you actually enjoy it.
Why should you try it?
Meditation creates stronger mental faculties, helps with anxiety, promotes emotional health, reduces memory loss, helps with sleep, helps fight depression, reduces stress, opens awareness, can increase happiness and gratitude just to name a few things. Meditation can increase your quality of life overall.
Give yourself 5 minutes.
I suggest starting with 5 minutes and gradually work your way up. When I first started 5 minutes felt like a lifetime, but I can easily meditate for hours today. Keep in mind – it is not really about the length of time but the quality of the time you spend in your practice. I first started by breathing and quieting the mind, but I found that my thoughts were too active. Guided meditations helped me focus my thoughts on one thing. I then explored other forms of meditation and truly love them all. I go to whichever one will feed me for that day.
Here are a few tips to get the best of your meditation practice:
Remember it’s called a practice for a reason.
Release your expectations and do not be hard on yourself if it seems difficult at first
Your meditation practice can vary from day to day. One day you may be able to sit in stillness, and the next your thoughts may be running rampant. That is ok. Try again tomorrow.
If you fall asleep. That is ok. You succeeded in quieting your mind.
Do what feels right for you.
Here are a few of my favorite guided meditations to help get you started.
We have just dipped a toe into the deep, deep pool of meditation. This is such a vast topic with so many benefits. Finding what works for you is very personal and important to your journey. Get excited and start exploring!