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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.

2a. 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.

2b. Eye of the Hurricane Meditation
In this guided meditation, you are led through the practice of standing in the middle of your mind, reconnecting to the still place within. This practice will clear your mind amidst the turbulence and stresses of daily life. You will learn to use your breath as a vehicle to create more inner peace. This tool was created by Hugo Alberts (PhD) and Lucinda Poole (PsyD) of as part of The Crisis Kit, which they have made freely available to help others in these turbulent times.

Download this MP3 audio (10 mins, 7.5MB)

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. 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...

"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

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.

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.
God Is Love
Painting by Agnès van Gaalen

Your Inner Truth

love equals light

This page presents a phenomenal range of tools to help you find the truth of your situation. You may feel stressed, or confused, there may be a lot going on and choices to make that seem a bit overwhelming. Or you may simply need time with yourself, to decide what it is you really want... and just who are you, really?

Here are the tools you need:

Start your Personal Journal...

“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.


love equals light

Follow these ways of being and you can completely transform your life...






How to Meditate

The above program includes guided meditations, but also there is free-form meditation where there are 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 Sunetra Basu Devanand. 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. Learn more here... White Light Healing.

Universe Meditation
When you feel ready, do the following 'Universe Meditation' to expand your body awareness Universe-wide.

Created and spoken by Nicole Shepherd of Trans4mind France
Music: Infinity by Jacotte Chollet

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.

“When we love, we are the universe and
the universe lives in us.”
~ Octave Pirmez

The Awakened Lifestyle

In addition to doing some or all of the above Love is All You Need program to open your heart and raise your vibration, and a personal period of whatever 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 - or go direct to our Tools for Transformation page.

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 Kathleen McGowan's book:
The Source of Miracles: 7 Steps to Transforming Your Life Through The Lord's Prayer

"Whether of joy or sorrow, tears are liquid love." ~ Peter Shepherd