Tag Archives: overwhelmed

Silence and Meditation: 24 Ways to Do It

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Yesterday we admitted that one of the reasons we don’t have a regular meditation practice is because we’re afraid it may be painful–sitting in one twisted position for hours (days!) on end…! We talked about several different types of meditation and that one of them might be just the ticket for you.

I also wanted to draw your attention to the fact that there are plenty of ways to meditate, to “sit” in silence, that don’t require sitting in one position for a long time.

Here are some suggestions, 24 to be exact:

Taking a slow walk – being aware of the sights, sounds, aromas…

Observing nature – closely watching squirrels, birds, ants, bees…

Moving your body – dance, walking, yoga, gentle exercise…

Doodling – making random marks or shapes;

Studying closely a favorite photograph – of loved ones, a landscape, flowers…

Repetitive activity – gardening, cleaning, folding laundry, kneading dough…

Making sounds – hum one or two notes, play with wind chimes, experiment with pots and pans and empty bottles…

Still water – fill a bowl with water and make ripples, waves, splashes, or gazing into the stillness…

Running water – let water run through your fingers or dangle your feet in a pond or in your bathtub!

Gazing into a flame – a candle flame, flames in a fireplace or fire pit

Gratefulness – counting your blessings instead of your troubles

Laughing – yes, this is a valid meditation technique AS WELL AS yoga technique! Even if you aren’t in a good mood or feel stupid laughing at nothing, force yourself to do it anyway. Soon, you’ll be laughing on your own. If you need a boost to get started, there are YouTube videos of people laughing.

Focus on a peaceful image – water gently lapping on a beach, a burbling brook, a field of flowers swaying in a playful breeze, a beautiful spring day, a peaceful snowy evening…

Memory – remembering and re-living a happy event: the holidays with your loved ones, a special vacation, the birth of a baby…

Listening to music – classical music, sacred music, uplifting music…

Guided meditations – many, many choices on YouTube

Breath – focusing on your breathing, counting your breaths, breathing deeply and slowly…

Rhythmic playing – gently bouncing a ball, easy tossing and catching a ball by yourself, looking through a kaleidoscope…

Letting go – letting your body totally relax, feeling as if you’re melting into the chair or floor or bed…

Daydreaming – softening your focus and gazing out the window

Holding an object – rosary beads, smooth stone, special object…

Rocking – by yourself or with a loved one in a rocking chair, standing and shifting from foot to foot…

Human contact – hug yourself, hug a loved, hold a friend’s hand…

Ponder – an inspiring thought, a sacred passage, something a friend or loved one said that has resonated with you.

 

The point is that there isn’t only one right way to meditate…although the one right method is the one that works best for you (there can be more than one right method for you).

Choose several of these types because you may find that when you’re in certain moods that some methods work better than others for you.

Experiment and have fun with this! Then commit to doing some type of meditation every day; you’ll be very glad you did!

Your Friend and Pep Pal,

Lauren

Silence and Meditation: 12 Benefits

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We’ve talked several times about sitting in silent meditation and contemplation.

Silent meditation forms in you a wide and deep channel for Love, through which you live a soul-prospering life.

Here is a reminder of the many benefits of a regular practice of this:

~Centering and grounding – let go and release the drama in your life; the drama you create as well of that belonging to others;

~Understand and feel your interconnectedness to the world – you are not alone;

~Align and connect with the Divine within – there is Something Out There that’s far bigger than you, me, the world, the universe…;

~Relaxing – reduces tension and blood pressure;

~Calming – reduces insomnia and increases restorative sleep;

~Boost neuroplasticity – a fancy word for your brain growing new cells and making new connections between neurons, which increases the health and strength of your brain;

~Clears your mind – you can think clearer, more creatively, see connections and opportunities, thus enabling you to make better decisions;

~Peaceful heart and spirit – lessen the likelihood of your emotions getting the better of you;

~Gratitude – aiding you in noticing the gifts, beauty, and happy surprises of Life;

~Increases well-being – you come to understand Life and your Mission on a deeper level;

~Helpfulness – you are more likely to reach out a helping hand to others;

~Joy, contentment, happiness – you come to understand that you are valuable and valued, which is the foundation of true self-esteem and self-worth.

 

You can do it! Go for it!

Your Friend and Pep Pal,

Lauren

 

A few articles about the benefits of silence and meditation:

http://www.huffingtonpost.com/entry/silence-brain-benefits_us_56d83967e4b0000de4037004

http://www.chopra.com/articles/why-meditate-0#sm.00019ivvt9hske44xba2adinb7g3e

http://www.lifehack.org/377243/science-says-silence-much-more-important-our-brains-than-thought

https://www.entrepreneur.com/article/246503

https://tinybuddha.com/blog/20-ways-sitting-silence-can-completely-transform-your-life/

Attitudes and Expectations: Expect That…

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Expect that you can do it, because you can;

Expect that you’ll figure things out as you go along, because you will;

Expect that you and your life are improving, because it’s true;

Expect that your dreams are meant for you to achieve, because they are;

Expect that you are getting better at being your authentic self, because you are;

Expect that every day is a new opportunity, because it is;

Expect that every morning is a fresh start, because it’s true;

Expect that at any moment you can begin again, because you can;

Expect that you’ll find the help you need when you need it, because you will;

Expect that you have what it takes to achieve your dreams, because you do;

Expect that the Still Small Voice within you is telling you the truth, because it is.

Follow it!

Your Friend and Pep Pal,

Lauren

Attitudes and Expectations: A Pep Rally

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We’ve been talking about expectations this week and are some thoughts about what we’ve learned so far.

Expect that you will achieve your dreams.

You have the dream in your heart which means that you have what it takes to achieve it. You have all the talents, all the abilities, and the latent specialized intelligence already inside of you.

Will it require work for you to dig in and pull out your talents and abilities and then develop them? Of course it will. But you have what it takes to achieve that dream in you. Will you have to take classes, find a coach or a mentor or teacher, or devise your own program of self-study? Of course you will.

You can do it, though. You have what it takes to do it.

Don’t make the mistake of comparing yourself to someone else–anyone else. You can’t do that because it isn’t about the talent and whether or not you have enough or the right kind. It’s about your dream, your mission here on Earth. Your talents and abilities are the vehicle through which you achieve your dreams as well as you manifesting your uniqueness.

And that’s the key, your uniqueness.

It’s through your uniqueness that you can reach, touch, and help others in a way that no one else in the world can do. These others are counting on you to achieve your dreams because in so doing, you’ll help them have a better life.

It’s critical that you live a soul-prospering life, which is what happens as you’re achieving your dreams.

You have what it takes!

You can do it!

I believe in you!

Your Friend and Pep Pal,

Lauren

Attitude and Expectancy: Is Yours Truly Positive?

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I’m sure you know it’s important to have a positive attitude. Not only does this make your path to your dreams easier and more pleasant, but studies have shown that optimistic people reap physical, mental, and emotional benefits as well.

How positive is your attitude, though?

It’s easy to be upbeat when everything is going well. But if the surface gets scratched or dinged just a little bit, do your good spirits quickly deflate like punctured tire?

If so, then I encourage you to take a close look at your expectancy. It can be quite a surprise to discover what you truly expect. You may find that although you say you believe things will turn around for you, when you look closely at what you’re actually expecting, you may be shocked to find that you really don’t think things will turn out well at all.

One quick way to get a read on your expectancy is to think about what’s your state of mind first thing in the morning or the last thing at night? How do you approach new tasks or situations? If you find any of the following–even just a little bit–then you need to take a closer look at your expectations:

~Waking up with dread;

~Going to bed mentally exhausted;

~Reluctant or hesitant to try new things;

~Anxiety when the boss assigns you to a task you’ve never done;

~Procrastinating, especially when faced with something new….

 

As you go through your days this week, stay mindful of whether you’re reluctant, tired, anxious or dragging your feet, or if you’re excited, energetic, and eager to get started. If you aren’t enthused, then do a little bit of digging to find out what’s the thought–the assumption or expectation–that’s at the core. Keep track of what you discover so that you can find a pattern or the common thread. This will help you in overcoming and resetting your expectations.

I know this sounds like a lot and perhaps you’re feeling a little nervous about this topic. Don’t worry; we’re going to be talking about attitude and expectations this whole week. In fact, tomorrow I have a YouTube video to share with you that I think you’ll find helpful.

You can do this; I believe in you!

Your Friend and Pep Pal,

Lauren

Gratitude: Triggers

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I was reading a post in the Entrepreneur blog about 3 Reasons to Adopt a Grateful Attitude.

The 3 reasons the author suggests are:

~Gratitude shifts your mindset;

~Gratitude creates solutions;

~Gratitude is contagious.

 

After each reason the author had a brief explanation and it was in reason #2’s explanation, gratitude creates solutions, that the author mentioned something very interesting. He suggested looking for your triggers–events, situations, people that triggered your complaining, annoyance, and frustration. Once these emotions take over, gratefulness is derailed. I thought this was very interesting concept.

What are your triggers–especially the petty, insignificant ones? Here are a few that can easily spoil a grateful attitude:

~being stuck waiting in a long, slow-moving line;

~rush hour traffic;

~more work being heaped upon you where you’re employed;

~the change you’re trying to make being harder and taking longer than you though;

~every time you turn around there’s an unexpected bill to pay;

~feeling overlooked and unappreciated.

 

These are just a few of the many day-to-day irritations that can slowly a grateful heart and thankful spirit. Take a little time to contemplate what your triggers are so that you can be aware of them and nip them in the bud.

Your Friend and Pep Pal,

Lauren

Gratitude: Inspiring Quotes from Mother Teresa

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I came across these quotes by Mother Teresa that resonated with me and I thought you’d like them, too.

It’s not how much we give but how much love we put into giving. – Mother Teresa

 

Have you ever been on the receiving end of either a gift or a helping hand but you knew the person doing the giving was doing it because they had to or they had another agenda in mind where it was all about benefiting themselves and not at all about helping you? At those times, you want to tell them to keep their gift or their helping hand.

It’s insulting to be treated this way!

So, let’s make a pact to not do this to others. It’s a variation on the theme our mothers said to us that if we can’t say anything nice then don’t say anything at all. If we can’t give from a loving-kindness heart and spirit, then we shouldn’t help in that way or in that place at all. We should help because we feel strongly that we should help that person or that organization.

 

At the end of life we will not be judged by how many diplomas we have received, how much money we have made, how many great things we have done. We will be judged by “I was hungry, and you gave me something to eat, I was naked and you clothed me. I was homeless, and you took me in.” – Mother Teresa 

Again, this quote is about the fact that it isn’t about us; it’s about helping others from a grateful and thankful heart and spirit. It’s about being humble enough to be of service to others.

 

Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing. – Mother Teresa 

Oftentimes it’s the small things that make the biggest difference. And smiling at others is so easy for us to do! Perhaps smiling is too much to expect of ourselves right now but we can easily have a pleasant look on our face. We can also make a point to smile at our loved ones each day. Your smile first thing in the morning would be a wonderful gift to give those you love!

 

 

Kind words are short and easy to speak, but their echoes are truly endless. ~Mother Theresa

This is a variation on the previous quote. Saying at least one positive and encouraging thing to your loved ones each morning is another delightful gift to give each morning!

 

You can do this because you are awesome! I believe in you!

Your Friend and Pep Pal,

Lauren