Script for Guided Sitting 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

Less Time On Social Media Means More Real Happiness

If you were born before 1985 you are the one’s who remember a time before the internet and a time with. Being in this situation puts us in a privileged position.”If we’re the last people in history to know life before the internet, we are also the only ones who will ever speak, as it were, both languages. We are the only fluent translators of Before and After.”

That means being able to notice things like the reduction of interactions to numbers, and how that translates into quantifications of human worth. “I think it has to do with this notion of online accountability. That is, noticing that you actually count seems to be related to a sense of how many likes you get “So it’s like if a tweet gets retweeted a couple of hundred times, that must mean that my thoughts are worthy. If my Facebook photo is ‘liked,’ that must mean I am good looking. One of the things that concerns me about a media diet that is overly online, is that we lose the ability to decide for ourselves what we think about who we are.”

Teenagers think they have lots of friends and they are super popular due to how many likes they get when it actual fact they don’t get invited out any place and no one really wants to know them as they are all too busy creating an online personality that over shadows their true self and causes anxiety and depression when they realise they cant, don’t and wont ever look like their filtered photos on snapchat which then spirals out of control and before you know it we have an epidemic of Mental Health Issues..oh no wait…that has already happened. M
Take a Break every now and then and UNPLUG..I’m not saying its a bad thing to go on the internet, just use it as its intended as a tool and not part of your life as this can only lead to negative mental health.

 

Cho Ku Rei

Cho Ku Rei, which is one of the first symbols used in Usui Reiki essentially means “Placing all the powers of the universe here”. The Reiki power symbol basically works as a “switch” that helps to instantly increase Reiki practitioner’s ability to channel the energies. The main purpose of using it is to enhance the power of Reiki and draw the energy around and concentrate it on the required purpose.

 

How to Use the Reiki Power Symbol
The Reiki power symbol is used primarily to connect with Reiki energy at the start of a session and to help boost the Reiki power whenever it is required during a session.
Some practitioners use it on their own palms and chakras before treating others, to help clear the channels and empower their hands. Using the power symbol over the client’s crown chakra helps create positive energy around them, while using it on the lower back and behind the heart chakra helps seal the energy at the end of the treatment.

Cho Ku Rei is an all-purpose symbol that can be used anywhere and everywhere for anything. Here are a few ways that it can be used.

Using the Reiki power symbol before other Reiki symbols such as Mental or Emotional Symbol or the Distance Healing Symbol has an empowering effect on those symbols and boosts their effectiveness.

Helps to focus on a Particular area
Drawing Cho Ku Rei on a specific part of the body helps in focusing the Reiki energies on that particular spot, helping cure or heal especially acute injuries, but also chronic conditions that have localized effects in the body.

Clears Negative Energies
Using this symbol mentally is useful in clearing all the stagnated energies during a Reiki session. Similarly, drawing it on the walls of a room clears the negative energy in the room, and drawing it in the atmosphere around a physical space aids in cleansing the area. Drawing can be physical, such as with paint or a pen, or symbolic with the hand in the air.

Provide Protection
Drawing a large Power Symbol in front of a person or on each of their chakras works as a shield and protects the person from negative energies. Reiki works on different levels (physically, emotionally, mentally, or spiritually) and Cho Ku Rei will naturally provide protection on all levels.
Improve Relationships
Empowering greetings, gifts and business cards with Cho Ku Rei will enhance both personal and professional relationships, bringing about the highest good for all the involved parties.

Prevent Misfortunes

The Reiki power symbol helps in connecting to the universal energy instantly and using it can help prevent misfortunes or some bad events. Misfortunes essentially happen because of the inharmonious energies around; using Cho Ku Rei helps purify the energy system, making accidents or unpleasant events less likely to occur.

Activating the Law of Attraction

Cho Ku Rei proves to be an amazing law of attraction focusing tool. Empower your affirmations with it, and to make it even more effective, end all your affirmations with for the highest good of all. Doing so will help ensure that you don’t get attached to a p and remain open to new, creative solutions and experiences.

 

Using Oils to Calm and Relax after a busy day.

I was speaking to my neighbour recently about what she could do to relax as she was stressed out with work and as I reeled off the masses of relaxation techniques that I use, we got onto the topic of essential oils.

She, like many others I speak to, she was not convinced they work.  I knew that she was trying to stop smoking and so I asked her if she had a patch on, which she replied yes.  “So you pop a patch onto your skin and you just believe this is doing what it is saying it is”…then a lightbulb went on and she realised that what we put onto our skin absorbs into our body.

I rattled off some of the ones I would use for helping to relax and unwind after a busy day  and the various methods that you can use the oils.

My top Relaxation Essential Oils

Lavender

The lavender oil has been graded as one of the best essential oils for relaxation and health. This is because of the pharmacological benefits and the rich natural ingredients inherent in it. It helps in relieving stress and aids in giving a good night sleep. Also, it soothes and heals muscle cramps, helps to put the mind at a state of rest.

 

Lavender Essential Oil 10ml

Orange

This is botanically known as Citrus Sinensis. It has great results when used by either adults or children. It is a great essential oil for relaxation as it helps to calm the mind, ease stress and put frustration at bay.

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Ylang Ylang

This essential oil has great benefits to heart health. It resolves issues such as palpitations of the heart, eases the body tension and helps to balance the hormones of the body. It also has high therapeutic effects to ensure that people sleep well at night after the stress of the day.

 

Geranium

This essential oil is the key in boosting the immune system and it is also very important in handling issues that relate to menopause in women. It balances the hormones in the body and it is also good for mature skin and can be used for other forms of skin care. Generally, geranium calms the nerves and it uplifts and balances the body system.

Image result for geranium

Frankincense

Both historically and in line with ancient traditions, this oil has a rich background. Botanically known as Boswellia Carterii, this oil is quite soothing and calming. It is one of the best options in putting the body and soul at ease. This beautifully fragranced and richly endowed oil works against various forms of irritation and lack of sleep. As with most essential oils, it is also good for the body and helps to relieve the nerves when it is tense or exhausted. Frankincense is a good option and delivers high value to its users.

Spearmint

This mint based essential oil is also known botanically as Mentha Spicata. It is good for mental health and helps to put the emotional state of the user in the right frame. It also has great soothing effects and has curative properties. It is also good for use when you want a positive body stimulant especially after undergoing training periods or activities.

Rose

Premenstrual syndrome can sometimes lead to hormonal imbalance and this can lead to certain levels of discomfort to our nerves. Rose essential oil is very good for handling this issue. It is good on the nerves and also very calming and soothing to the skin. It is pertinent to note that some individuals have a uniquely sensitive skin and when this scenario arises, the best bet is to make use of rose essential oil.

While each of the oils above can be used alone, you may find that you enjoy blending them as well. You can experiment to find a blend that works best to help you relax and manage stress. Here are some ideas.

Calming Blend Blend these EOs in a small glass container, and then use the blend in one of the ways described at the bottom of this section.

  • 4 drops Lavender
  • 2 drops Geranium
  • 2 drops Ylang Ylang
  • 2 drops Sweet Orange (or Tangerine)

Deep Relaxation Blend Add these oils to a small glass container, and then use the blend in one of the ways described at the top of this page.

  • 3 drops Lavender
  • 3 drops Tangerine (or Sweet Orange)
  • 1 drop Ylang Ylang
  • 2 drops Patchouli

Ways to Use Essential Oils

  • For massage, dilute 3-5 drops of the aromatherapy blend in an ounce of carrier oil (such as grapeseed or jojoba oil).
  • For diffusion, use the blend (undiluted) in an electric nebulizer. For passive diffusion, place a few drops on a tissue or cotton ball and sniff.
  • For the bath, use 1-4 drops of the blend mixed with 1/4-1/2 cup bath salts, or with 2 ounces of milk (not non-fat milk). A word of caution: especially without the milk, the oils can sit on top of the water rather than mixing in, allowing them to make undiluted contact with your skin. Do a “patch test” before using them in the bath, to make sure that the oils don’t irritate your skin. (And believe me, they can!)

 

Essential Oil Cautions

  • Always keep EOs out of the reach of children. Do not use essential oils on children without discussing it first with their health care provider.
  • If you are pregnant or nursing a baby, have heart disease, epilepsy, high blood pressure or diabetes, seek the advice of a health care professional before using any aromatherapy/essential oils.
  • Skin test all oils before using. Apply a small amount to the skin on your inner arm. Do not use if redness or irritation occurs.
  • Do not ingest, either straight or blended. They are not intended to be taken orally.
  • Keep all aromatherapy products away from eyes and mucous membranes. If redness, burning, itching or irritation occur, stop using product immediately and consult your medical provider if self treatment is not effective. If irritation does occur, wash the area with mild soap, then apply vegetable oil, not water, to the affected area and dry.
  • Citrus oils are photosensitizers. Stay out of the sun after using

 

Have a look at some of the most amazing essential oils out there.

https://uk.nyrorganic.com/shop/annmulgrew/area/shop-online/category/essential-oils/

Heavenly Energy

Once connected to the Earths Energy, the next on to practice is connecting to the Heavenly Energy.  Just the same way we connected to the Earths Energy we use the same process to connect to the Heavenly Energy.  The symbolic body part that holds the Heavenly energy is the head.  Emanating from the Heavens is a light and this is Heaven energy, it is less physical than Earth energy.  The clarity of this energy aids the practice of stillness within which we remember our spiritual connection.

This is an Active Meditation.

  1. Stand up feet hip width apart, gaze gently at the floor whilst spine is erect and arms comfortably positioned at the side of your body.
  2. Visualise above your head a bright ball of energy.  This beautiful ball is drawing on the energy of heaven, it is light and bright and the ball is filled with a magnificent ethereal energy.
  3. Breathe in, and as you do so raise your hands and clasp the ball of bright light and then bring the ball of heavenly energy down the centre of the body to the Hara, hold it there as you pause and feel yourself filling with heavenly energy, then as you breathe out through the crown to rest above your head.. Do this 4 more times.
  4. Stand in the space of Heavenly energy, its brightness and lightness, its clarity, and when you are ready seat yourself back down and stay in your meditative place whilst you reflect of you experience of this Heavenly Energy.th2U7GJZ1D

 

Watch “Don’t get disturbed by anything! Eckhart Tolle” on YouTube

I can just listen to Eckhart tolle for hours he is so wise and calming. His books The power of now and A new Earth are life changing books.

Walking Meditation

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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Day One of chakra cleanse

So I am feeling a cleanse and detox coming on and why not combine this with my reiki.

After much research..thanks Google.  I have decided to do 3 days with each juice.  I do love a smoothie and juice so this will be a fabulous way to raise energy detox and hopefully strengthen my reiki.

Just for today I shall work on my root chakra and drink lots of red colours in my juices.  My juice is beets red apples and ginger. Ginger is a fabulously grounding spice and one I find great for digestion.

Let’s see what magic awaits. X

Pause, Breathe and Change

“Can you accept the notion that once you change your internal state, you don’t need the external world to provide you with a reason to feel joy, gratitude, appreciation, or any other elevated emotion?”
Joe Dispenza, Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One

Been reading and practicing daily Dr Joe Dispenza Meditation for improving the emotional aspect of my personality that I have no use for.  I do not need to feel anxious or live fearfully that anxiety may show its face so I say CHANGE out loud when I feel that horrible anxiety feeling inside my stomach.  Okay so I don’t shout it out loud in the middle of a supermarket but I will say change, I then bring about the new personality that I am creating for myself.

So how do you choose this new personality – Look at someone that has the personality that you would like and pretend you are them.  I am not saying – don’t be yourself and change your whole personality.  It is just one aspect such as irrational fear or anger, this is not useful to us and we must show our self compassion and love.

So who did I pick…now I like the calmness of the Dali lama, I love the ambition and confidence of Will Smith, I also love the light heartedness of Peter Kay.  So depending on a situation, I choose one of these dudes to emulate.  I don’t crack jokes or sit and share my wisdom from my years of sitting in meditation, but I do visualise in my head how they would deal with a situation and take a few breaths in feeling pure joy and I have a little word with myself.

I like to listen to motivational speeches on youtube or Spotify and generate that feeling within me of being happy motivated.

One day I will Master my mind, but for now I do lots of things daily and am on my way to a calmer more confident patient mind.

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