A common obstacle to having more ease and grace in our lives is believing we don't have time to pause and center.
However, taking a moment while at your desk to focus on an uplifting, empowering thought could completely shift your day for the better. Below are some quick and easy mini-meditations to use for various situations.
As you read a specific affirmation, slow down your breathing. Put your shoulders back, soften your face, and relax and ease into the words, letting them flow over you. You deserve a break. You deserve to feel good. This moment of ease is here for you.
Take some slow, deep breaths, find the words you need, and read them a few times in your mind.
I release my need to rush and feel impatient, as that creates stress in my body. I am a beloved being who thrives when I am feeling my best.
For my own highest good, I relax into the present moment. I ground into my heart and feel into the infinite wisdom there that tells me all is well.
I slow down, breathe, and nourish my soul. I breathe in and restore my energy. I breathe out and release the stress. All is well.
I am a cosmic being, infinite and connected to every star in the Universe. Abundance is as natural to me as a summer field full of wild flowers.
Although I can't see it, I am connected to endless possibilities. With each breath, I am breathing with the energy of All That Is. I am taken care of, I am supported, and I am free to create my life anew in every moment.
Courage to Change
Change is the most natural thing in the world to me. In every moment, I am breathing in a new breath. In every moment, my body is regenerating. There is nothing static about me.
The world around me is changing too. Seeds are sprouting. Clouds are passing. The world is turning. I flow with it all, because change is the most natural thing in the world to me.
In each moment, I am thinking new thoughts, and these thoughts will naturally evolve my life in brilliant and unimaginable ways. As I think, so do I change. It's so effortless, I hardly even notice I'm doing it.
There is a power inside of me that can never be broken or taken from me. It is the power that is in each atom of my body. It is the power that comes from knowing my atoms are connected to my source of creation.
I was created from the mystical source of Love and Divinity that breathed life into the whole Universe.
I am the Universe.
There is nothing around me nor in this world that could ever overpower the Universe.
I am the Universe.
Deep down in my core, the primordial source of everything beats within my soul. This can never be taken from me, and it can never be destroyed. When I feel lost and alone, I return to that hot, pulsating source of life. It is within me now, beating with my own heart and whispering to me, I am the Universe.
If you enjoy these affirmations, please share with others who might also!
Winter Relaxation Meditation
When I breathe the Universe breathes. We are One. I am the Universe, and the Universe is me.
There is no point where the Universe ends and I begin.
When I breathe the Universe breathes. When I laugh the Universe laughs. When I cry the Universe cries.
Everything I do, think, see and feel connects to everything else. I am that, and that is me. My breaths are nothing short of a miracle, for when I breathe, I breathe as one with a cosmic masterpiece.
My joy, my sadness, my dreams and fears are notes in a cosmic symphony. Without me, the music would not be as rich, as dense, as complete.
When I breathe, the Universe breathes.
The exercise below is one of hers that I've had profound results from. If you're at all curious about the Universe being a product of idea construction, or a projection of inner reality, then this will especially appeal to you. It's also great for people who have tried and tried to change patterns and circumstances in their life and continually fallen flat. If you want to learn more, the book this came from is The Nature of Personal Reality.
Many people assign great power to a hypnotist, yet whenever you have the undivided attention of another, you act as a hypnotist to a large degree.
Whenever you have your own undivided attention, you act as hypnotist and subject simultaneously.
You give yourselves post-hypnotic suggestions all the time, particularly when you project present conditions into the future. I want to impress upon you the fact that all of this is simply the natural function of the mind, and to dispel any ideas that you have about the 'magical' aspects of hypnosis.
For five or ten minutes a day at the most, then, use natural hypnosis as a method of accepting desired new beliefs. During that period concentrate your attention as vividly as possible upon one simple statement.
Repeat it over and over while focusing upon it for this time. Try to feel the statement in whatever way is possible - that is, do not allow distractions, but if your mind insists upon running about then channel its images in line with your declaration.
The repetition, verbally or mentally, is important because it activates biological patterns and reflects them. Do not strain. This exercise should not be done along with the point of power exercise given earlier. (See the 657th session in Chapter Fifteen of the Nature of Personal Reality) One should not run into the other, but should be carried out on separate occasions during the day.
During the period, however, do remember that you are using the present as a moment of power to insert new beliefs, and that these will indeed be materialized.
When the exercise is finished do not dwell upon it. Put it from your mind. You will have utilized natural hypnosis in a concentrated form. You may have to experiment some for the proper wording of your message, but three days at the very least are necessary before you can tell, through results, how effective it has been. A change of wording may be in order. When you feel right about the statement, then continue it. Your attention should be completely relaxed otherwise, for time is needed. You may experience spectacular results at once. But continue the exercise even if this happens.
Inner channels must become re-patterned. There will be a feel to this that will serve as your own individual guideline. There is no need to continue the practice over ten minutes. In fact, many will find that difficult to do. Spending a longer period of time simply reinforces the idea of problems involved.
- Jane Roberts/Seth The Nature of Personal Reality
Have you ever seen this photo of a potato? It sold for a million dollars. It's by the artist Kevin Abosch.
One potato. One photo. ONE MILLION DOLLARS.
For real. No tricks. No gimmicks. It wasn't being auctioned for charity, so no one did this out of the kindness of their heart. Someone wanted to pay it, and someone wanted to sell it for that amount. I don't know about you, but when I hear this it triggers all kinds of intense thoughts in me.
The idea that someone did this forces me to question my feelings about greed, value, self-worth, and limitless potential.
On the one hand, I'm amazed that someone valued themselves and their work so highly that they didn't bat an eye at this. On the other hand, the idea of doing this myself terrifies me, and so I want to judge the people who participated in this.
The only way Kevin could sell a photo of a potato for a million dollars is if he believed he could. If Kevin believed in lack and scarcity, and if he believed art has no real value, then this photo would probably be in a flea market right now, where Kevin would be struggling to sell it for $20. But Kevin doesn't play small. Kevin doesn't limit his potential. Kevin clearly believe that all possibilities are available, and that his work is worth whatever he damn well decides it is.
Now, let's be clear here - the price was a million from the get go. Non-negotiable.
Potato #345 (2010), as the photo is known, was always priced at $1,000,000. And that was exactly what Kevin told people when he showed it to them. The fact that he had the chutzpah to do this blows me away.
Because I don't believe in myself in that way, and I don't believe this is possible, I want to be cynical about this.
I want to believe this is just a reflection of the absurdity of wealthy people. I want to believe this is ridiculous, and the reflection of one man's out of control ego. I want to believe this is greedy and wrong.
What I don't want to do is ask myself why I would never value my own work in this way. I don't want to have to consider that when I say all things are possible, it includes this. I don't want to have to consider that I am a firm believer in thoughts become things but ONLY in a way that makes me comfortable.
If I'm being honest, this challenges so many ideas I have about myself and my potential that I can hardly sit with it. It makes me realize I have constricting and limiting conditions attached to the idea of value. It makes me so uncomfortable I don't want to believe Kevin and I exist on the same planet, with the same sets of Universal, cosmic laws.
And yet we do. If I really wanted to, I could stretch and expand myself and face all my worthiness issues until I too did this, in my own way. But as I write this, I don't believe that I can. And since I don't believe it... well as Henry Ford said, "Whether you think you can or think you can't, you're right!"
In life, we're always waiting for something. Waiting for a dream to come to pass. Waiting to meet to right the person. Waiting for a problem to turn around. Much of life is spent waiting. There's a right way to wait, and a wrong way to wait.
We hear that word wait, and most of the time we think that means do nothing. Be passive. Waiting is not supposed to be passive. True waiting is actively expecting.
I prayed, I believed... now I'm expecting my health to improve. I'm expecting new doors to open. I'm expecting to have a blessed year.
That's what it really means to wait. When you're waiting expectantly, you know, this could be the day you get the break you need. This could be the day the problem turns around. There's an anticipation in your spirit. You talk like it's going to happen. You act like it's going to happen. You're on the lookout!
When you're waiting with expectancy, you're not moved by what you see. You're moved by what you know. You wait with expectancy like that, and you'll see God show up and do amazing things.
- From the Joel Osteen podcast
You see that sweet pup below? Yeah, he thinks that his family has closed the screen door on him. It hasn't. But he won't come in until someone "opens" the door. So someone does. Except the door was open all along. He just needed someone to help him BELIEVE it.
This "door" represents all of the reasons you have that you can't have or be or do that thing. It represents all the things in your way. Because all those things... they're an illusion. The way through is open. Has been all along. You just need to believe it.
I know you can have or be or do anything. But do you? Do you believe the door is open?
You are an unlimited being created from the same cosmic star dust as the highest mountains and the most powerful rivers. You are the mountain. You are the river. You are as worthy and valuable as the wild flower in the spring and the colorful leaves in the fall.
You have all the tools and resources you need to achieve anything. But maybe you're still waiting for someone to open a door. Maybe you're waiting for that obstacle to be removed, without realizing the only obstacle is your power of belief directed in the wrong way.
Maybe today is the day you stop letting illusions hold you back. Maybe today you'll stop waiting for someone or something to open an invisible door. Maybe today you'll realize that belief is so powerful, it can stop you from walking through a wide open doorway.
I'm currently enrolled in the mindbodygreen course 'Guided Visualizations' by Emily Fletcher. I bought this program for myself, but am now an affiliate for the program, which I have linked below.
I initially began with the video to help put a person at ease when interviewing, hoping it would help ease my anxiousness whenever I have to pitch a story idea.
At first I wasn't sure if it was working, but I have been noticing lately subtle changes in how I feel. I feel less afraid overall, which I think is in part because in the visualization she says to see yourself walking into the room and knowing you belong there . This in itself caused a big shift in how I view myself and my place in this world.
I stopped playing the interview video and decided today I was ready for the one that really scares me - public speaking. Eep! I have tangled with my fear of public speaking for years. What I know about this fear is it's the fear of being seen and not being liked. On a deeper level, it's the fear of confrontation, because I'm afraid I'll say something someone won't like and they'll want to confront me about it.
When I sat down to play the video I wasn't as nervous as I expected I would be. Yes, even the idea of visualizing public speaking makes me nervous. This tells me that perhaps the first visualization was doing more than I realized.
Emily began by talking about when she was nervous to give a talk at Google Headquarters, and her husband said something to the effect of, "Stop thinking of it as having only two possible outcomes - success or failure. There's a whole range of points on the scale in between!"
This shift in perspective released so much weight off of me. I could see how this more open perspective applies to so many things in life. More often than not, we do a good enough job. There are hardly any times when we do such an atrocious job that we feel we totally bombed. And yet, we approach most things with the expectation of either knocking it out of the park or blowing it in epic proportions.
And when we don't have a slam dunk success, we automatically deem it a failure. But what about all the shades of gray in between those two black and white points?
Before this, I really was fixated on two ways my public speaking (and most things in my life) would go - absolute success or absolute failure.
That doesn't leave a lot of room for growth. It doesn't allow me to start at hey I didn't pass out from nerves, that went better than I thought! It doesn't allow me to start where I am and then say, you know what, that was good enough. I got up there, I did my thing, and it was fine.
I know it's not exciting, but sometimes aiming for "good enough" is just what we need to calm our minds and stop the anxiety train. It feels great to know we nailed something and did the absolute best we could, but starting with "good enough" or even "I made it through" might be what we need in order to get to, "That was the best I've ever done!"
I'm going to try using this new approach when I feel overwhelmed by the fear and doubt that tends to creep in when I'm putting myself out there. I believe it could help take the pressure off, and when there's no pressure things tend to unfold as they're meant to.
If you'd like to learn more about Emily's course hop on over to mindbodygreen. The course is $59.99 and presented in six modules.
Hi! I'm Melissa.
I'm the creator of this website and its guided meditations. Grab a cup of coffee, relax, and take a deep breath. This space is here for you.