EXERCISES TO DO EVERYDAY...
1. Start with a Body Awareness exercise
Sit comfortably with a straight back, relax and breath in and out deeply. Allow your stomach to expand as you take air into the lower lungs. Put your attention on the parts of the body in contact with the chair and floor. Explore these body sensations. Starting with the toes, gradually expand the focus of your attention to include the entirety of your body. Feel your feet, your calves, your knees, your thighs, your hips and bottom, your stomach moving with breath, your chest rising and falling, your hands, your arms, your shoulders, your neck, your mouth, your nose, your eyes, your forehead, the back of your head, the top of your head... your entire body. As you do this, be aware of tensions you feel in your body, and the feelings that accompany them. Gently experience them, learn from them, and then allow them to dissolve and be released as you breathe out.
2. Then do some Yogic Breathing, like this:
- Inhale gradually over a period of 7 seconds and
- Hold your breath for 7 seconds.
- Exhale over a period of 7 seconds.
After you have obtained this rhythm of interrupted breathing, focus on your breath and when holding your breath, notice the silence and stillness, just as your being is essentially silent and still. Continue in this mindful state of consciousness for a few minutes.
3. Positive Moments Exercise
Recalling pleasant experiences lets you re-experience that positive energy now, in your present space. By focusing on positive experiences, you disempower the negative ones, making their stuck energy available to you now as free life-energy.
- Ask yourself a question from the Recall List (click to open in a new window).
- Recall such an experience and briefly run through it from beginning to end, as if it were happening in the present.
- Ask yourself the next question. If you cannot recall an incident, or you get an unpleasant memory, leave that question and go on to the next one.
- Continue until you're feeling positive. Next time, use different items from the Recall List.
4. Disidentification Exercise
This is to help you let go of your small selves and discover your true self, which is not the mind's ego and subpersonalities but is behind the workings of the mind: an observer, a witness. The true self is all about love. In the mirror, early in the day, look deep into your eyes and indicate:
"I have many emotions, and I am not my emotions."
"I have many thoughts, and I am not my thoughts."
"I have many memories, and I am not my memories."
"I have many accomplishments, and I am not my accomplishments."
"I have many possessions, and I am not my possessions."
"I have a job, and I am not my job."
"I have habits and things I do often, and I am not those things."
"I have beliefs, and I am not my beliefs."
"I have my nationality, and I am not my nationality."
"I have my race and culture, and I am not my race and culture."
"I have a family and friends, and I am not those people."
"I have a body, and I am not my body."
"I have feelings, and I am not my feelings."
"I have a mind, and I am not my mind."
"I am a pure center of awareness and choice."
"I am not the things that I have, yet I can choose to connect and be one with all of them."
"I create my experience."
5. In the mirror, look deep into your eyes and say repeatedly (and truly mean):
"I accept myself, as I am, right now..."
Embrace yourself with loving compassion. Accept and be one with all your feelings and inner knowing, and be grateful for all that they teach you.
6. And then one at a time - to yourself, to others, to the Earth, to God - say repeatedly (and truly mean):
"I'm sorry. Please forgive me. Thank you. I love you."
This is Ho'oponopono, the Hawaiian practice of full responsibility, reconciliation and forgiveness. Embrace the feelings and learning that emerge. Note: Love is unconditional acceptance, which is not the same as to like or agree (those are conditions).
7. Now a Buddhist practice for loving compassion. Think of a person, saying:
"May you be happy. May you be healthy. May you be safe."
to each person who comes to mind, then to yourself:
"May you be happy. May you be healthy. May you be safe."
"I am happy. I am healthy. I am safe."
8. Followed by a daily Heart-Consciousness Affirmation (written by Anita Moorjani):
I've learned to trust the wisdom of my infinite self. I know that I - along with everyone else - am a powerful, magnificent, unconditionally loved , and loving force.
This energy flows through me, surrounds me, and is indistinguishable from me. It is, in fact, who and what I truly am. Allowing it to guide me, and give me all that's needed for my ultimate happiness and wellbeing, happens simply by being myself. I need only be the magnificent love that I am and allow events and circumstances in my life to play out in the way that I know is always in my best long-term interest.
This is really the only thing I have to do. Everything that's truly mine comes into my life effortlessly, in the most magical and unexpected ways imaginable, demonstrating every day the power and love of who I truly am.
Having activated and opened your heart chakra...
Today, as you go out and about, look for love's radiance - the light of love shining - in your family, friends, coworkers and those you encounter.
9. Keep your karma clean
Whenever you make a choice, ask yourself: "Is this choice guided by love?" Assess the feeling in your heart of compassionate reach or of withdrawal. If your heart is telling you to pull back, then don't make that choice. If you do make a mistake, then learn from that with egoless compassion, and your karma will remain clear.
10. Remain mindful
If and when you notice negative thoughts and emotions, don't struggle to suppress or change them, and don't act them out either; instead, simply experience them and let them be. Allow what you're actually feeling, rather than fighting against it. And then permit the thoughts and feelings to simply pass on through, with acceptance and without judgment.
11. Find time in the day (or before sleep) for this gratefulness meditation:
I am grateful for... Being myself
I am grateful for... Communication
I am grateful for... Understanding
I am grateful for... Compassion
I am grateful for... Intelligence
I am grateful for... Intuition
I am grateful for... The things I can learn
I am grateful for... Smiles
I am grateful for... The presence of God
I am grateful for... The wonder of Nature
I am grateful for... The sensations of my body
I am grateful for... My friends
I am grateful for... My family
I am grateful for... My partner
I am grateful for... My possessions
I am grateful for... My clothes
I am grateful for... My pets
I am grateful for... My meals
I am grateful for... My home
I am grateful for... My work
I am grateful for... The love and caring I receive
I am grateful for... The ever-changing weather
I am grateful for... Interesting ideas that can motivate and inspire me
I am grateful for... The people in my life
I am grateful for... The love within my heart
I am grateful for... Music, books, films, art
I am grateful for... The Internet
I am grateful for... The opportunity to help others
I am grateful for... The ability to feel great!
I am grateful for... Abundance that surrounds all of us
I am grateful for... Having so many ways to share my creativity with the world
I am grateful for... The positive changes occurring daily in my life
I am grateful for... All my clients / customers
I am grateful for... Those who connect with me on the Internet
I am grateful for... All the animals in the world
I am grateful for... My human rights
I am grateful for... My liberty
I am grateful for... My values
I am grateful for... My beliefs
I am grateful for... My creativity
I am grateful for... Those who maintain the civilization around me
I am grateful for... People who have fought to protect my way of life
I am grateful for... The beauty that surrounds me everywhere I go
I am grateful for... My health and the health of those I love
I am grateful for... Life itself
Right now, I am most grateful for...
And affirm the following beliefs...
My experiences and difficulties make me better, stronger, wiser and more alive.
More and more, I love and accept myself exactly as I am.
The love I give out returns to me multiplied.
I choose to receive more love, support and wealth from the vast supply of the universe.
I see the beauty in my surroundings and I radiate joy and love.
I deserve all that is good and prosperous in my life.
I choose to feel more and more confident.
I am protected, guided, and connected with the highest good at all times.
I recognize and honor my talents, abilities, and skills.
I choose to live my life the way that makes me happy.
I accept myself completely, just as I am.