Easy Chakra Clean-up

Clearing your chakras

Need to speed rebalance your Chakras?

Chakras are spinning spheres of energy in, and out of the body. Each one is tied to a particular set of physical, spiritual, and psychological functions. When your chakras are blocked, you may feel out of place in your life. Sometimes, illness manifests as a cause of our chakras not being balanced. So if you don't know much about the chakras, NO WORRIES! I'll walk you through a simple clean up to get you back on track.

Root Chakra ---> Existance ---> Fear

Located at the base of the pelvis, the Root Chakra is tied to your general sense of safety. When you worry about loss, money, bills, anything tied to your base well-being ... you force your Root Chakra to slow down, or even stop.

The key to unblocking it is simple: let go of your fears. I know it sounds crazy hard to do, but just give your worries to your gaurdians, god, the universe, - whatever you connect with. Really focus on the fear going away. Vividly feel your security. Know that the universe has your back.

Exist without fear.

Take a deep breath.

Sacral Chakra ---> Accept ---> Guilt

Located just under the belly button, the Sacral chakra is tied to your emotional center. When this chakra is out of alignment, you may be moody, less sexually driven, and less honest with yourself. Holding on to guilt, anger, and dense feelings are literally holding you back. Even if you feel like you can't be getting affected by these semi-invisible spheres....you are. The smallest grudge can hinder your growth in massive ways.

Let go of any guilt you may have. It's done, in the past, and no matter how much you would like to change the subject that makes you feel guilt... you can't. So forgive yourself! Give yourself a few hugs while you let go of all the guilt you have been carrying up til now. 

Accept the guilt, let it go, and move on.

Take a deep breath.

Solar Plexus Chakra ---> Transcend ---> Shame

The Solar plexus Chakra is located at the bottom, center portion of your rib cage. This chakra is tied to the mind, and all the programmed cultural beliefs we hold. Many times, if we feel like we have sinned against a moral we grew up believing...shame follows. Even if you don't feel shame in this regard, any shame is holding you back from seeing the bigger picture in front of you. You may be losing focus, or can't feel confident in making a desicion.

Let go of the shame! My mother used to say, "Oh Axél, take a f*** it pill already!" That's my advice too! Shame is one of the worst blockages because it can really stop you from being who you really are, and want to be! Let the universe take that shame, and return it to you as light that heals.

Transcend past your mental boundaries, so that you can welcome in a better you.

Take a deep breath.

Heart Chakra ---> Past ---> Love

Located at the center of the chest, the Heart Chakra holds all of the love you have ever felt, and all the past experiences tied to that love. When we are not in tune with this chakra, we tend to have constant flashbacks about things we feel unresolved in, "I should have done x, y, z." This chakra is the bridge to connecting to all other chakras above. If you have no love for yourself, or no love in general...you will feel like you can't relate to humanity. It can cause jealousy, and more.

Think of all the love you have ever felt throughout your existance. Accept the people you loved, and perhaps had to let go. Feel no shame for loving them, or for loving yourself. Before you move on to the next chakra- make sure you find love for yourself. Love your positive and negative (yin & yang). 

I always think of this: My spirit animal is a Falcon. Falcons & People are both animals. A falcon accepts and embraces all that it is, making it a powerful beauty. I must learn to know what my organic positives, and my organic negatives are; embrace them, and evolve. I fondly believe that + & - are necesarry for life in this reality. We focus so much on embracing one, and suppressing the other that we restrict ourselves from actually being who we are. 

You are lieing to yourself if you are convinced that you only have positives. No matter how much of a wonderful light you are, there's still the darker side. It's when we lie about having negatives that those negatives get out of control.

Take a deep breath.

Throat Chakra ---> Voice ---> Sound

Located at your throat, the Throat chakra is tied to your truths. When we stop ourselves from expressing ourselves, or we bottle things that should have been said...this chakra spins out of control. If you are like me, and can see auras all the time, you may notice blue is a common color for people. Why? They are keeping secrets they feel shame over, or guilt for not really standing up for themselves. Sometimes the person has no one to talk to. It's critical to make sure this chakra is well. 

The meditation for this one is tricky. You can allow yourself to begin speaking your truths from today forward. You can also focus on saying the things that you have bottled up. If you don't want to share with others, just write it in a notebook, say them out loud to get it off your chest, and leave the negativity on the pages you wrote on.

Another way you can avoid blocking this chakra is by being mega real all the time. I used to go places, and if anyone ever said anything rude...I would stay silent as to preserve the peace. Almost as though I was addicted to maintaining zen, even at my own disadvantage. I would go home, and feel like crap, for hours, because I should have said something. Not because I wanted to start anything. It's simply because it gives you self-worth. This only allows you to love the trancendance you are accepting to be your new existence, but also express it.

Take a deep breath.

Third-eye Chakra ---> Sight ---> Oneness

Located just above the center of your eyebrows, the Third-eye Chakra is the center of your intuition. The most common reports when this chakra is not balanced is lack of intuition, and connectivity to yourself. 

Focus on dismantling the concept of separation. Everything is connected in one way or another. When you stop believing that we are all separate, you can then take advantage of your intuition. For more about enhancing intuition click here.

See, express, love, transcend, accept, exist. 

Take a deep breath.

Crown Chakra ---> Manifest Life ---> Relinquish

The crown chakra is located at the very top of your head. It's the chakra gate that Reiki healers draw energy from, the connection to your higher-self, and the grand knowledge of life. 

This is the toughest chakra to clear for many people. In the Heart chakra we are to embrace love, and everything we hold dear. In the Crown chakra we are to let go of everything we are attached to. Why is this hard?

For a mother trying to connect to this chakra, it may seem impossible to let go of her attachment to her children. If you clear this chakra, you will connect to your highest self. This higher you is what aids you to follow your divine path. 

By letting go, you can begin to see a wider existence. Meaning- you can see a bigger picture to reality itself. The trick to the chakras is to embrace all of their characteristics, and letting go of the world you are physically attached to. 

You're a metaphysical being having a physical experience.

Carrasquillo, A. (2017). Antojai Shamanic Wellness

Copyright © 2017 Antojai Shamanic Wellness, All rights reserved.

If you are still having trouble, check out this video taken from Avatar the Last Airbender.

This video is not created/edited by me. Also it is not monetized. I am just sharing the video so that everyone here can take benefit from this video. Idea is to spread happiness. So spread happiness by sharing it.

Manifesting Your Good

How to manifest your desires

1. Find a quiet place to relax. Make sure to keep your back straight, and relax either sitting, or laying. You should try to make this a daily thing is possible. Manifesting is like feeding a fire. The more wood you give the fire, the larger it grows. Manifestation needs to gather momentum before you can really see its full extent. 

A lot of times, people hear about the law of attraction, also known as manifesting...and think that it will happen almost instantly. They are not far with the theory, but you need to gather the energy for things to move faster. I have been manifesting for years and years! Yes, things do randomly happen to fall on my lap when desired, but I have been feeding my manifestation's fire for a long time. Just like working out, if you don't keep it up- you won't tone. 

Depending on how determined you are about your goal, determines how fast it will manifest. It usually takes someone with intense desire to feed their manifestation into effect. Remember, if you think feeding your manifestation everyday is a hastle; the rewards you get from doing so will make you forget about the feeding. Career, finance, love, personal, WHATEVER!

2. Begin to breathe comfortably, taking a deep breath as you go along.  After some time, begin to imagine yourself completing your goals.

Really feel the emotions that you would after completing your goals. Make it as vivid as you can. Bring the future into the present, and feel yourself living your life happily. Do this for as long as you would like. Longer practice brings more positive light to ones life. Make it a daily part of living for the best results. Remember to keep your manifestation reasonable to your current position in life. You can't expect to manifest a million dollars in one week. It's possible, but until you get the hang of how it works- keep it simple. Try something like- a date, or a gig you may want. A few months ago, I decided to get back into DJing. I took a day to manifest it, just keeping it as vivid as possible. The next day, my friend met someone with the opportunity. YEAH! That fast.

3. To maintain your manifestation, try a little more than just a daily meditation. Try to feel grateful for the things you do currently have. Gratitude opens your chakras so that you can generate more into your life. Your manifestations may not always produce someting tangible like a job, but it will make connections to get you to your goal. You may meet someone who later hooks you up, or you may find soemthing that helps you succeed. Be grateful for the synchronicity's entering your life. This will allow you to see the grand design behind manifestations.

4. Let go of fears of loss, inadicquacy, and other negative energy. If you want positive, you have to generate positive. Some people try to manifest, but never take themselves out of a negative thinking pattern. You cant generate positive if you are focused on the negative. No matter how shitty things seem right this second, it will only stay that way if you don't change. It all starts with your thinking. Learn how to control your emotions here. Try it!

5. Don't try to control your manifestations. Sometimes we want something so bad, we ask for it, and then try to control the details of how it gets done. The universal energies don't work that way. You have to ask, manifest, and let go. The universe will literally make all the moves as ong as you pay attention to the sugns around you. 

You have a crap job that you just can't stand anymore, and you manifest a new career. When it's time to clearly make the next move (maybe you get fired)... you flinch (fighting for this job you don't want)- it's just not going to manifest. You have to be willing to go with the flow. If you fight the current, you will drown. 

Remember, the universe and the spirit realm are always available to help us. "Trust in the force"-Yoda, Starwars. I promise that if you follow these steps, you will find a new reality.

Carrasquillo, A. (2017). Antojai Shamanic Wellness

Copyright © 2017 Antojai Shamanic Wellness, All rights reserved.

30 Day Shaman Training, Advanced

Way of the Shaman, Mediumship, & Psychic Training

Days 1-6: Nature Cleansing Meditation

 Nature can seriously do everyone some good. It clears your mind, relaxes you, and energizes you. The colors, smells, sounds, and experiences you have in nature all impact your mind, body and spirit. It’s vital to do these types of exercises regularly as they can bring you long lasting positive effects.

. Here’s how to do it:

1.     Find a nice quiet place you won’t be bothered. Preferably away from city noises so that you can immerse yourself deeper into the practice.

2.     Relax your entire body, and begin to let go of all thoughts tied to your life, humanity, anything non-nature oriented. The best tactic for this I have found is to pretend that today is the last day of the world, and all else doesn’t matter anymore.

3.     When you feel like you have achieved a sense of serenity, close your eyes and listen to the environment around you. Become it.

4.     Feel what it is like to be nature. Forget humanity and its complications.  Spend as long as you would like doing this. You may also enjoy sitting amongst plants/trees, and pretending to be one of them. Experiencing reality from different viewpoints.

Days 7-15: Chakra Focus Meditation

 Nature connects you to your chakras. Your chakras hold a lot of your physical and mental health. When you connect to your chakras you not only feel better, but you understand yourself better. A clear connection can clear up complications you have been dealing with internally, and externally. When you connect to your chakras and nature, life has new meaning.

1.     Find a nice quiet place you won’t be bothered.

2.     Relax your body, and begin feeling your body. Connect with it as deep as you can.

3.     Now start focusing on your pelvis, and that it’s emanating a cherry red. Imagine it’s a red sphere. When you feel like it’s ready (your body will tell you) move on to your navel area.

4.     Again, focus on a sphere in this location, this time a nice fruit orange. When you feel ready move on to the solar plexus.

5.     Focus on happy yellow then move to the center of your chest where your heart would be. Focus on green this time. Then your throat, and the color blue.

6.     Next, move to your third eye, just above your eyebrows in the middle. Focus on Indigo.

7.     Move to the center of the top of your head, where you put a crown. Focus on the purest white light coming in from this point feeding all your previously worked chakras.

8.     Do this for 30 – 60 mins, or longer if you wish.

Days 16-22: Subconscious Diving

 Your subconscious holds all of your current life, and past life memories. If you don’t regularly push yourself to clean it out, you have lingering problems that seem to never leave. By diving into your subconscious you can change your life for the better and rid yourself of negative habits, memories, and thoughts. To be constantly at a serene state, you must know who you are, and where you generate your current self.

1.     Find a relaxing spot where you can sit, or lay down uninterrupted.

2.     Relax, and take a few deep breathes. Let go of all the thoughts of the day, and all the stresses in your life that are currently present.

3.     Ask yourself a question such as, “Why am I angry when …; Why do I…etc” Let your mind and soul take you to the place where that habit, thought, or memory resides in your subconscious. Don’t try to control where you go as you will fail in reaching the true location of the negative pattern.

4.     If taken to a memory, try to resolve the situation from your current point of view. If taken to a thought, dissect it. If dealing with negative habits, ask for light to rid you of them. Address anything that comes up, and breathe if it is heavy/hard.

5.     Do this for as long as you can. Your subconscious has timed files, meaning you can only spend so long at the location to correct the pattern. It make take you several times to correct the pattern.

Days 23-30: Celestial Mediation

Now that you have connect with the environment, your chakras, and yourself…it’s time to take it to the skies. When you are in harmony with yourself on these multiple levels, you can access hidden information and healing light. This will take you to new heights of understanding of reality, and everything that encompasses matter. A truly powerful experience.

1.     Relax somewhere quiet and private.

2.     Take deep breathes, letting go of everything. If you find it hard to do this, start by doing 5 – 10 minutes of the previous three meditations until you reach this state of complete open harmony.

3.     Let yourself go completely. Let the universal energies take you to the celestial realms.

4.     The amount of time you spend there is completely dependent on how long you can maintain a trance, or however long the information that is being delivered to you takes.

5.     You can do this, multiple times a day. Just make sure to always center yourself after every experience so that you absorb the lessons and light given to you.

6.     Reflect on what you experienced.

Carrasquillo, A. (2017). Antojai Shamanic Wellness

Copyright © 2017 Antojai Shamanic Wellness, All rights reserved.

Emotional Evocation

Controlling emotions

An intermediate method of controlling emotion involves neutralizing an
emotion by evoking it's opposite. It consists of controllingone's
breathing, combined with visualization and sometimes the use of
special gestures. When one emotes, one's breathing, posture, facial
expression and musculature all follow fairly predictable patterns.  

Actors use this knowledge to evoke specific emotions and enhance their
performance. We can use this knowledge to control the reactions from
inappropriate emotional response. This technique will not eliminate
emotion all together.  At first, one still feels the emotion, but it no
longer has control over the body and one's actions. Later in the
practice, one can dispel an emotion with just a gesture or thought.

One begins to control emotional reactions in this way by breathing in a
certain manner, depending on the reaction you wish to control, while
evoking appropriate memories of past emotion, and possibly the forming of
a special symbol with the hands. The use of a hand gesture allow one to
associate it with the emotional state one wishes to evoke via classical
conditioning.  After long practice, while using this method in regular
meditation, the desired reaction will become so associated with the
forming of the symbol with the hands, that doing that alone will bring
about the desired reaction. In the beginning one should continue the
breathing cycle until the emotional reactions cease.

When one feels excited, nervous, or any other highly discordant emotional
state, breath thusly: deeply inhale to the count of 8 heart beats, then
without pause exhale fully to the count of 8 heart beats. While
breathing in this manner call to mind past events when you have felt in
control of yourself, full of strength and purpose. 

You may form the hand symbol for this and the following breathing
patterns thusly:

   1. Place your hands together, palm to palm.
   2. Next slightly separate them, while still allowing all the finger
       tips to touch.
   3. Let the pinkie finger and thumb, of the left hand, reach toward
        each other and touch, to form a ring.
   4. Then, let the pinkie finger and thumb of the right hand reach thru
       the ring formed by your left to touch, forming another ring.
   5. You should now have two interlocking rings formed by the pinkie finger and thumb of each hand. 

When feeling sorrowful, in pain, obsessive or any rigid/unyielding
emotional state, breath in this manner: inhale slowly and deeply for a
count of 8 heart beats, pause for 3 heart beats, then quickly exhale
fully, then pause 3 heart beats before inhaling again. Concurrently
bring into mind, those events when one's actions truly flowed with the
nature of c'thia; your response always seemed appropriate, and you always
felt a calm sensitivity to events around you. Form a hand symbol using
the third finger and thumb similar to the symbol above.

When feeling easily manipulated, timid, fearful, tired or any inactive,
withdrawing emotion, breath like this: quickly and deeply inhale, and
without pausing quickly and fully exhale. As above, while breathing you
must focus your mind on events when you felt powerful, full of energy,
active, decisive. Form the hand symbol with the second finger and the
thumb.

When feeling selfish, jealous, patronizing, clutching or any narcissistic
emotion, breath in this way: deeply and quickly inhale, then pause for 3
heart beats, next slowly fully exhale to a count of 10 heart beats, and
pause 3 heart beats before beginning again. Concentrate on events where
you felt benevolent, accepting, and truly realized the value of t'triahve
(the concept of IDIC). Form the hand symbol with the index finger and
thumb.

Copyright 1997, by Robert L. Zook II, all rights reserved.

Cycles of 10 Breathing

Concentration and Memory exercise

The most basic of all meditations consists of observing one's train of

thoughts. Before one can control a thing, one must become aware of a

thing. So one seeks to distinguish between the consciousness and what

occupies it. Meditations of this type come in many forms. One of the most

basic is the cycles of 10 breathing meditation. This one finds this the

most useful beginner's meditation. 

One simply sits in a comfortable position (but not too comfortable you do

not wish to sleep), and breaths in and out at a normal pace, and that

constitutes a count of one. Continue to count until you reach 10 sets of

breathing in and breathing out. Then start the next set as one. If you

lose count, or find yourself counting 11 or 12, simply start again with

one and try to stop at 10 during the next cycle.

I would suggest you try to do this for at least five minutes to start.

Continue for the whole five minutes, even if you lose count. For normal

human breathing this should consist of about 11 to 13 cycles of 10. Once

you can easily do each cycle without flaw, add more cycles. You may add

as many as you wish, but if you find yourself easily finishing 75 or more

cycles you may wish to consider moving on to a more difficult exercise.

When you start this you may find your mind a raging torrent of unruly

thoughts, or you may find yourself worrying about the days events. When

this happens simply acknowledge you have lost track and begin again. In

doing this you will become aware of what fills your mind during your

waking hours. 

Copyright 1997, by Robert L. Zook II, all rights reserved.

Controlling the flow of Thought

Improving your focus

In this meditation, you attempt to direct the stream of thoughts either
towards some object or away from it. You may chose either to begin, but
by doing both at different times you will gain more from it. In directing
your thoughts toward some object, you pick a subject and strive to direct
your attention to it and to keep your attention from straying onto a
different subject. 

For example, you may sit and study the wall across from you. Look at the
wall, observe the texture of the wall, think of the materials the wall
consists of, examine the many shades of color, focus your attention on
the wall. When you stray off into another subject, once you become aware
of it, simply turn your attention back to the wall. Again, at first
attempt 5 minutes and gradually increase the time as you find the
meditation easier.

In order to turn your thoughts away from a subject, you simply focus your
attention on another subject, or group of subjects. The fascinating thing
about this version of the meditation - once you try to command your mind
to ignore a subject, the more your mind will try to focus on it.Pain
seems like good subject for this meditation, which gives a glimpse of the
meditations to come. Of course,one can chose any subject. 

Unless you have a very limber body try this: sit on the ground with your
legs straight out in front of you. Lean over your legs, stretch out your
arms and try to grasp your feet around their bottoms. Don't fret if you
cannot reach that far, simply let the hands grasp the legs as far up as
they can. At the point where you feel a pain, in the back of your legs,
almost too intense to endure, stop there and grasp.

Stay in that position, and begin the cycles of 10 breathing meditation.
Try at first for 30 seconds. If you cannot last 30 seconds you may have
stretched too far. Pain does serve a useful function, it warns the body
of impending damage, do not stretch too far, too fast. If you easily last
30 seconds you have not stretched far enough. If you cannot feel any pain
when you grasp your feet, you probably do yoga or something similar -
find a painful position which will not damage you.

While sitting this way, turn your thoughts toward some subject. Simply focus on something other than the pain. If you find you can do this for 20 or more minutes
consider moving on to the next meditation.

Copyright 1997, by Robert L. Zook II, all rights reserved.

Final Space

Helps clean the subconscious of lingering emotions and stress.

*NOT RECOMMENDED FOR CLINICALLY PRONE INDIVIDUALS

1. Find a nice relaxing space where no one will bother you, and keep a notebook with pen handy. 

2. Begin breathing, and relax every muscle, and portion of your being. 

3. Imagine you are in a space craft that has ran out of fuel. You only have a few hours before life support goes down. You decide to use the remaining time you have writing your final words to those closest to you. You may have things to say to others outside your immediate circle. 

4. Think about what you would say, or write. Feel free to write these thoughts down on your notepad.  

5. Reflect on your final thoughts. Is there unfinished business you should take care of to make yourself feel better? Perhaps a, "I love you.".... or just a real heart to heart with someone?

Use this information to better yourself and your relationships.  

Carrasquillo, A. (2017). Antojai Shamanic Wellness

Copyright © 2017 Antojai Shamanic Wellness, All rights reserved.

Creating connections

Increase consciousness and mindfulness. 

Close your eyes and imagine a person you care about sitting right in front of you. Imagine looking at and interacting with this person. Study them. Take note of these following emotional responses. Write down what you came up with for each one. 

1. Openness

2. Empathy

3. Compassion

4. Loving kindness

5. Sympathetic joy

6. Equanimity

Developing these qualities is a way to channel your energy's and building stronger and healthier relationships. These attitudes are interdependent; each influences the other and by cultivating one you cultivate them all.  Feel free to try this with any considerable relationship you have.

Flowers, S. H. (2010). MINDFULNESS-BASED STRESS REDUCTION ACTIVITIES WORKBOOK 

Healing Jars

Relieve anxiety, stress, depression, and promote self-love. 

1. Find a nice quiet spot where no one will bother you. 

2. Lay, or sit down with your spine straight and your hands on your lap, palm towards the sky.

3. Relax, and visualize a jar/bowl in each hand.   Take all of your negative experiences from past relationships and other ties to love, directing it into the jar in your right hand. Take this time to come to terms with the past, the lessons you learned, and let go of the things that you no longer need. When you feel like the jar in your right hand is full, gently close it into a fist.

4. In your left hand, begin feeling the jar with all of the positive experiences you had from those relationships. Take a second to reflect on the things you learned, the things you'll always carry with you,  and feel all of that positivity. When the jar and your left hand is full, close it into a fist.

5. Now slowly bring both of them together, opening them up as they come into contact with each other. Let the positive energy recycle the negative energy. When you open your hands, you should see a symbol. This symbol is unique to you and it represents all of your love energy. Remember this symbol. Call it/draw it whenever you feel like you need a positive boost of energy. Put any residual negative energy that may be in your right hand into a cup of water and discard.

Carrasquillo, A. (2017). Antojai Shamanic Wellness

Greet your day

Let go of the past and begin anew. Encourages hope, calms and centers you for the day ahead.

1. Find a nice quiet place to enjoy the sunrise.   Take a few deep breath's and fall into a comfortable position.

2. Bring your attention to the sounds of the birds and animals stirring, the earth below you and the sky above. Feel your own energy and be conscious that you are the meeting place where the sky and earth to meet.

3. As the skylight lightens in the east and the night gives way today, let go of any sense of failure or regret. Greet the morning with tenderness and feel tenderness toward yourself and others. Acknowledge there has been loss and celebrate a new beginning. 

4. Sit in a quiet contemplation until you're ready to start the day. 

 Gauding, M. (2009). The meditation bible (1st ed.). London: Godsfield

Sky/Star gazing

Provides perspective on your problems, helps you to experience the vastness of the universe, relaxes your body and mind.

1. Stretch out under the stars. Breathe deeply for a minute or two while you get comfortable.

2. Allow yourself to fall into the night sky above you. Let whatever thoughts or emotions that emerge, enter your awareness and gently move on. Stay as long as you'd like.

3. when you return home, write a few paragraphs about your experience and any realizations you had about your problems and how to deal with them.

Gauding, M. (2009). The meditation bible (1st ed.). London: Godsfield.

Increasing your happiness

Meditations for Fighting Depression

These exercises are most effective if you do them consistently. 

1. Focus on positive events. 

   Every evening for a month, write down three good things that happened that day and explain what caused each of them. This exercise increased happiness and reduced e symptoms of mild depression within a few weeks, and the effects lasted for six months, with particularly good outcomes for people who continue to do the exercise.

2. Evolving your skills.

   Think about your top five strengths. Make a point of using one of them in a new way every day for a week. 

3. Remember to be grateful.  

   Every day write down five things that you are thankful for. People who did this exercise for several weeks had more positive feelings and fewer negative feelings then people who did not. 

Aamodt, S. & Wang, S. (2008). Welcome to your brain (1st ed.). New York: Bloomsbury USA.

Flowing water

Relax body and mind. Produces beneficial negative ions, reduces mental chatter. 

1. Sit somewhere near flowing water.

2. Begin to breeze normally and focus on the sound of the water for five minutes. Try to empty your mind of all thoughts. If thoughts come to mind, go back to focusing on the flowing water.

3. With each in breath, allow the sound of water to deepen your relaxation. Notice if you feel better physically or mentally when you are next to flowing water. 

4. When you feel ready, and your meditation. Drink a large glass of water, and remind yourself to drink more throughout the day. 

Do this as many times as you need to during the week. 

Gauding, M. (2009). The meditation bible (1st ed.). London: Godsfield.

Photo by Ahmed Saffu 

Sacred words

Sacred words meditation: Relaxes your body, calms your mind, develops compassion.

1.  Find a nice quiet place,  private, where you won't disturb anyone else. 

2.  Breathe deeply for one minute to clear your mind. Then begin to recite the mantra: 

     OM MANI PADE HUM

    Repeat it slowly in a low, comfortable quiet voice. If thoughts intervene return to focusing on the mantra. 

3.  After a few minutes of repeating the mantra continuously, begin visualizing your words reaching all living beings and relieving them of their suffering. Be sure to include yourself. Do this for a 108 recitations.  If you have a rounded traditional Buddhist rosary, one full rotation is exactly 108. 

4.  End your  meditation by sitting quietly and focusing on your breath for two minutes. 

Gauding, M. (2009). The meditation bible (1st ed.). London: Godsfield.