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Meditation Program to Help Raise Your Vibration

Just be here now and enjoy the moment...
Your regrets from the past - you don't need them now, just let them go...
Your worries about the future - you don't need them now, just let them go...
As you relax and your mental activity settles down, like waves settling on an ocean, you become still...
Consciousness reaches its most silent state, serene and unbounded...
You realize that this is your true Self, beyond time and space...
A presence in the ocean of loving consciousness...
As Jesus said, "The kingdom of God is within you."
"We are made by love, we are made of love, and we are made for love..."
The following program of daily exercises and meditations, compiled by Peter Shepherd, has been proven to have wondrous benefits. We recommend you introduce these methods into your life.

Start with one or two of the exercises and gradually increase to do the whole program. Carry the state of being you achieve, and the insights you gain, into your everyday life - that is crucial for the changes to become permanent. Ideally, have one or more partners in this work, so you can share your wins and be mutually supportive.

Unconditional love is your true inner nature and essential being. This is the deepest and truest form of love and is the key to lasting joy and fulfillment in life. Let your love shine!

While you are doing these exercises and meditations, if feelings come up that are hard for you to experience comfortably, just be with the feelings for a while. Don't resist the feeling. And when you are ready, when you can fully experience and accept the feeling, simply let it go.



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."

Finally affirm:

"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. Universe Meditation
Every few days, at this point continue to do the following 'Universe Meditation' to expand your body awareness Universe-wide.

Created and spoken by Nicole Shepherd of
Music: Infinity by Jacotte Chollet.
"You simply will not be the same two months from now after consciously giving thanks each and every day for the abundance that exists in your life. You will set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given to you." ~ Sarah Ban Breathnach

12. 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.

Audio of the above Program

Download this MP3 audio (20 mins, 10MB)

“You are a spark of eternal love, a cell in the body of God.” ~ P.S.

White Light Transmissions


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How to Meditate

The above exercises include guided meditations, but also there is free-form meditation, where there is no set contents of the meditation, and there are many varieties of this. The method of meditation that I personally prefer is simple and starts by focusing on your breathing (as we do at the start of the above program). Make sure you exhale each breath completely. Notice any thoughts that arise. Don’t engage the thoughts, and don’t try to push them away; let the thoughts just float on by.

The meditation continues by remaining mindful (conscious and objectively aware) of all the thoughts, feelings, sensations and perceptions that occur, accepting them, releasing them, letting them pass by like a river flowing. Gradually and with practice, the river becomes a stream, and then a trickle, and then just occasional droplets.

Practice accepting yourself as you are, and the world exactly as it is. Fill yourself with love - the love that is your essential nature, your true self. Meditation is about finding a place in your being that is both mindful and also secure, so you can relax and be spontaneous as your true self, experiencing everything that happens in your life with serenity, and love filling your heart.

One is aware of being aware, a mindful consciousness separate from and objective to the mind, emotions, body and environment - and at the same time one with and inclusive of the mind, emotions, body and environment. You are being your loving, essential self. This is an enlightened state and you can be this way.

I like to do this with my eyes shut for about 40 minutes and with a beautiful music track playing softly in the background, and to do this three times per week. Along with a short meditation technique chosen from the program above, to do every day. The benefits are cumulative and include being much more able to remain mindful and free of the ego's conditioning and reactions throughout daily life, in all kinds of situations. Persist and, most important, enjoy. You'll be so glad you did.

End the meditation with an "I am" affirmation that resonates with you, such as "I am grateful for my life" (more examples above). Repeat gently until the affirmation fills your consciousness.

A particularly powerful and transformative meditation is taught by Danya Basu. Her book describing this technique is White Light Meditation: Manifest Your Dreams and Aspirations. The meditation is powerful, short and simple and forms an integral part of many spiritual programs. White Light Meditation is unique in that it helps manifest our dreams and aspirations by empowering the thoughts, stimulating analytical thinking, magnifying and expressing dormant capabilities, and attracting the necessary resources from known and unknown directions. Just ten to fifteen minutes of White Light Meditation every day is enough to keep the process of transformation and manifestation consistent. 'White Light' is omnipresent and is accessible to everyone.

Finally, we hope you'll enjoy the meditative videos we have produced at Inspiration for Your Soul. This is a place where you can unwind, relax and be inspired.

SilenceRobert Masters: Entering the Silence (7 pages - PDF download)
Those who have struggled to “empty the mind,” to enter into and remain in silence - free of images, ideas and sensations - know how difficult this can be. Based on the famous Feldenkrais method of bodywork, Masters here leads you very quickly into a state of deep silence in the mind.

iAwake HeartWave Meditation Audios

Trans4mind recommends iAwake because their meditation audios are first rate and beautifully complement our own training programs.

Love is the most beautiful thing in the universe and is the essence of all being, as the wise ones have always told us. So, use these tracks to help you go inside, find your deep love, and give it away.

iAwake Heart Wave Meditation

"Listen to your heart, because although it's on your left side, it's always right." ~ Nicholas Sparks
Be yourself. Here's something you can always do better than any other: listen to your inner voice and bravely follow that.

Is Love an Emotion? ~ by Wallace Huey

When we think of love we often think of the emotions we associate with this human experience. These emotions range through excitement, intrigue and attraction. Often we associate the experiences of these three emotions with "being in love." Equally when these emotions are absent we can then feel "out of love."

However are these three emotions a reliable guide to "being in love?" What does being in love mean? And how can we nurture this wonderful human quality in our lives?

The thing about these three emotions is that they come and go. They are here today, gone tomorrow. However, we intuitively know that love is something we need every day of our lives, so we can be fulfilled and delighted with life.

Furthermore, love is something that exists when we are growing, when each day brings new discoveries and a sense of adventure. When we are not only being but becoming - becoming something more!

Furthermore, since the human Spirit is infinite there is no limit to what we can become.

So how can each of us be in love, and grow in love, every day of our lives? Is love a head-over-heels emotional roller-coaster, as Hollywood so often portrays it, or is love and its creation something entirely different?


Personally speaking, I think love is not an emotion - I am convinced love is a commitment. Commitment is not a very popular word in today's "do as I please" 21st century world. So what do I mean by love is a commitment?

My old friend Sai Baba used to say...

Duty without love is deplorable.
Duty with love is desirable.
Love without duty is Divine.

What I take this to mean is that when we are committed from the heart to a particular person, cause or task, then even if that task is really challenging and full of hurdles, we will nevertheless persist until our duty has been fulfilled and the task completed. And we will do so with joy and enthusiasm, however difficult that task may be.

Such love is Divine, because it reflect's God's love for planet Earth and all life on it - generous, abundant and never ending.

It is by each of us connecting with our heart that we can be reliably guided to those commitments which our heart knows we need to make our own. Then we can grow in the direction which God intends for us and through that direction offer the generous, abundant and never ending love that only a heartfelt commitment can provide.

Heartfelt commitment has within it the power to overcome every obstacle, because it contains within a force of will that is entirely above and beyond that of the human will. The will elicited by a heartfelt commitment draws from the full force and power of life itself.

So if you want to experience true love, make a commitment, and if you want to experience God's love, make a heartfelt commitment. Everything else is secondary.

rise by lifting others
"If you succeed in enabling one soul in darkness to find the Light, one troubled, wearied individual to gain strength, if you comfort one mourner, if you heal one sick person, if you prevent exploitation of and cruelty, even to one animal, then indeed your earthly life has been well worth living... This is the greatest of all fights, the eternal war against materialism, selfishness, these deadly diseases that are festering in your world today and lead so many on to foolish paths where they perish in the darkness without a realisation of the purpose for which they were born into the world." ~ Silver Birch, Guidance.

The Awakened Lifestyle

In addition to doing a selection of the above Love is All You Need exercises to open your heart and raise your vibration, and a personal period of the kind of meditation that you find most helpful, you will also want to extend your new-found mindfulness into your daily life. Your awakening becomes a lifestyle.

For example, the food you eat is an important factor in your wellbeing; it is best to eat plenty of fruits and vegetables, organically grown locally and in season, and with a good proportion eaten raw, retaining the health-giving enzymes that are usually destroyed in cooking.

Exercising every day, in a way that you most enjoy, is important too, as is being in nature as often as you can and absorbing the serenity, tranquility and clear energies of the countryside. Music that raises your spirit is something wonderful to include everyday. And the most uplifting of all: to be of service to another or others in the way only you can be, motivated by love given unconditionally and not, of course, reward.

You may wish to extend your learning and accelerate your development by reading further on this website or doing one or more of the courses and programs we recommend. Or extend your knowledge and skills in other ways that support the achievement of your goals. Explore the top menus on every page of this site for a wealth of resources.

Last but not least every day, you can pray. Communicate to Spirit your gratitude for what you are experiencing, what you are learning, what you want to be manifested in the name of love, and request inner knowing of whatever you want to know. Present your communication in the form of feelings, images and intention (rather than words or reasons) and an answer will come in the same way. Learn to speak the language of Spirit and (He / She / God / Creator / Source / Universe / Higher Self / Guardian Angel - or however you perceive this presence) will always be with you as a loving guide and support.

My Daily Prayer...
My source in the spiritual realm,
I celebrate your presence with me here.
Let me be guided by unconditional Love
and be of service for the highest good.
Thank you for the abundance I receive,
and please forgive my mistakes,
as I forgive those who cause me difficulties.
Help me to fulfill my purpose, uphold my values,
and be understanding and compassionate.
With all my love.
The Lord's Prayer as interpreted by Peter Shepherd, inspired by the book by Kathleen McGowan:
The Source of Miracles: 7 Steps to Transforming Your Life Through The Lord's Prayer

How to Accept Love When It's Offered to You

Nearly all of us try to keep up a front. We like to give the impression that we are strong, confident, in control, managing our lives okay, and generally don't need anybody, thank you very much. But inside, we are all much softer and more vulnerable than we may appear. We long for acceptance and love, and rejection cuts very deep. Sometimes so deeply that we resolve never to expose ourselves to the risk of it again. It doesn't have to be this way. No matter how long you have lived according to this pattern, you can reconnect with your innate capacity to love and be loved. Break down the wall with the help of hypnosis: get the wonderful audio download, Accept Love. Open up to love again... because the benefits far outweigh the risks.

Rachel Naomi Remen - Generous Listening

Rachel Remen, MD shares how we can use "generous listening" to deepen our connection with those we care for with this simple, yet profound technique...

"Tears are liquid love..."

The Power Of One

One song can spark a moment, one flower can wake the dream.
One tree can start a forest, one bird can herald spring.

One smile begins a friendship, one handclasp lifts a soul.
One star can guide a ship at sea, one word can frame the goal.

One vote can change a nation, one sunbeam lights a room.
One candle wipes out darkness, one laugh will conquer gloom.

One step must start each journey, one word must start each prayer.
One hope will raise our spirits, one touch can show you care.

One voice can speak with wisdom, one heart can know what's true.
One life can make the difference; you see, IT'S UP TO YOU!

(author unknown)

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