Simple Breathing Meditation

Lucinda Drayton, author, meditation teacher, and spiritual singer shares this simple meditation you can do anywhere even while walking.  You simply breathe in what you do want and breathe out what you no longer want to hold on to.

Simple Breathing MeditationSimple Breathing Meditation
Breathing in slowly and deeply
I breathe in Peace ( see it filling every cell muscle fiber and
vessel in your body and then filling your mind)
Exhaling out slowly and completely
I breathe out anxiety.
Breathing in
I breathe in joy. I see it touching every part of me.
Breathing out
I breathe out any feeling of sadness or worthlessness.
I do not need this any longer.
I breathe out and let go.

You can substitute your own words with what every you feel
you need to bring in and let go of. Do it all day and watch the
effects. Its amazing.

Linga Mudra for Immune System & More

Today lets look at the benefits of Linga Mudra. We have the author Gertrud Hirsch to thank for such an informative and easy to understand book called MUDRAS YOGA in your HANDS.  This mudra increases the powers of resistance against coughs, colds, and chest infections.  It helps loosen mucus that collects in the lungs.  It also increases the body temperature when needing a fever to help kill bacteria. In order to stimulate your immune system and increase body temperature, the author suggests you can practice the following exercise before doing the Linga Mudra.

Linga Mudra for Immune System & MoreExercise: “Throwing the Illness Behind You”  (Repeat at least ten times)

Basic position: Stand up, spread legs slightly, knees somewhat bent, and hands are in front of the chest.

Inhalation: Throw your arms behind you, turn your head to the right, and look over your shoulder.

Exhalation: Return your hands to your chest and turn head to the front.

Linga Mudra for Immune systemVisualization can be added: Imagine a fire within your body that burns the bacteria and waste.

Affirmation can be added: My powers of resistance develop more and more from moment to moment.

Now it is time to practice the Lunga Mudra. Your immune system will be so grateful.





Shakti Mudra for Insomnia/Menstrual DiscomfortShakti Mudra is good for inducing sleep. It helps those suffering from chronic insomnia by relaxing the body and fighting mental stress. Also this Mudra helps women during menstrual discomfort.  It relieves tension in the pelvic area and prevents spasms in the intestines.

To practice Shakti Mudra: Join ring fingers and little fingers as indicated. Fold index and middle fingers loosely over thumbs.  Then gently tuck thumbs towards the palms.

For chronic insomnia:  Sit on bed, close your eyes and do Shakti Mudra for 10-12 minutes. Slowly, feel the physical and mental tension melting away.  When finished lie down. It’s beneficial to practice this Mudra every night before retiring.

For menstrual discomfort: Close your eyes, practice Mudra 10-12 minutes when needed.



Golden Crystal Shower Meditation

Today I took a lovely walk with my daughter through the botanical garden. The January sun was shining through the trees with the strong reminder color is a positive source of energy.  The authors Simon Lilly & Lilian Verner-Bonds demonstrates the power of color in their book, Crystal & Colour Healing Using the Powers of Nature for Health and Harmony.  One of the meditations in the book is called ‘The Golden Crystal Shower’.  The authors tell us that the color gold is used to lift the spirits and encourage the inner lights to burn brightly within us.

Golden Crystal Show MeditationThe following is my version of Golden Crystal Shower Meditation:

1.  Make yourself comfortable. Take a deep breath in and on exhaling imagine lying in a meadow, surrounded with trees and a stream nearby.  A gentle breeze moves through the trees and ripples the water.

2. Visualize looking up at the blue sky and begin to focus on the shimmering sun-gold rays showering through the trees.  Allow these sunrays to vibrate gently as they touch your body and turn to dew drops that are absorbed by your skin.

3. Feel an internal warmth deep inside you as the golden hue surges around your body, creating a wonderful glow.  When you are ready take a deep breath in and on exhaling open your eyes. Your mind and body have now been recharged and revitalized.



Mary Poppins' Snap MeditationI get so excited when I find something so fun to share.  This is a perfect quick way to change our attitudes when tackling after holiday chores. Author Pragito Dove has provided us with a Four-Minute Meditation in her book Laughter, Tears, Silence - Expressive Meditations to Calm Your Mind and Open Your Heart.  Start by bringing Mary Poppins into our imagination.

Four Minute Meditation: Snap! The Job’s a Game

Step one – choose a job you need to do. Notice your attitude. Is it a drag? Is it something to get through in a hurry? Step Two-Snap your fingers. Sing, skip, whistle, dance – do whatever it takes to turn this chore into a fun activity. Work or play as this is the most fun in the world.Mary Poppins' Snap Meditation

Okay, your laughing but it is a great way to get meditation into your schedule. How often can you include taking care of a chore, sing or dance as if you were the magical Mary Poppins and complete a SNAP! meditation?

Here is a bonus Four-Minute Meditation called Gather Moments of Joy.  Do you feel like you are stuck in a box? Would you like to enhance your creativity? The author points out that Mary Poppins would tell us that “Creativity is the quality that you bring to whatever activity you are doing”.


Mary Poppins'Snap Meditation

Begin Gather Moments of Joy:

Step one – remember one joyful moment from your childhood when you felt that  life was magic. Gather that moment.  Close your eyes and remember it. Step two – Now relive this moment.  Become a child again.  Run, sing, play. As you continue this practice, do it for a longer time ten, twenty, or thirty minutes. If memories are triggered of times your passion for a particular activity was cut off, re-infuse that activity into your schedule with passion now.  Your life becomes revitalized with creativity and joy.

Remember find your inner Mary Poppins – which includes spending time doing nothing, relaxing, walking in nature, or any downtime that you can fit into your day. This is how we tune into our creativity.





Kitten sleeping in New Year

This is a wonderful and easy meditation “Access The Neutral Mind This Holiday Season” which can be viewed online by Tommy Rosen. Mr. Rosen leads yoga workshops around the globe. His meditation requires chanting internally (chanting inside our head not audibly). The syllables we will be chanting are Wah-Hay-Goo-Roo. The word Waheguru is an expression that means “there is ecstasy in moving from darkness to light.” Chanting these syllables inside your head will have a calming effect and helps stop the mind chatter.  (This is our revisited post from December 20, 2013.  It feels even more appropriate to consider practicing during December, 2020.)

Holiday Neutral Mind 2Begin by sitting up tall with your spine straight and a sense of relaxation through your body. Place your hands in your lap; right hand sits in the palm of your left hand.

Close your eyes and focus them up to your brow point. Inhale deeply, pause your breath for a few seconds and then exhale.

Start repeating Wah-Hay-Goo-Ro inside your head. Focus your eyes slightly above and between the your eyebrows. Remember where the eyes go, the energy flows.

You can begin for three minutes and gradually increase the meditation to 11 minutes. To end the meditation, take a deep inhale, pause for a few seconds and exhale. Stay still for a moment feeling the subtle shift this has caused in your body and mind.

holly berries BANNER-2




1. Sit comfortably in the position shown or in a chair. Place both hands over the heart chakra.

2. Connect your breath and heart by using the heart beat.

3. It helps to manage pain and stress when meditating on the following four Heart Center attributes:

Heart-Center Meditation

 Heart-Centered Meditation for Pain & Stress             

4. It is recommended to meditate on the Heart Center for five to twenty minutes daily. 

nature's healing gift tropical beaches

I have always loved the beach. The smell of the salty water,

the wind in my face, and the gentle roar of the waves,

all combine to create a sense of peace and calm.

~ author unknown

nature's healing gift tropical beaches

“The cure for anything is salt water – sweat, tears, or the sea.”

–Isak Dinesen

Nature's Healing Gift Tropical Beaches

We all can walk on a tropical beach with the following visual meditation:

Find a quite place to relax, breathe and then hear the waves crashing to the shore…

Smell the clean salt water. Gaze toward the bright-blue water. See the waves washing up onto the sand…

Enjoy the ever-repeating rhythm of the waves. Imagine walking toward the water over the fine, hot sand….

You are feeling very hot. Walk closer to the waves, and feel the sand becoming wet and firm….

A wave washes over the sand toward you. The water is a pleasant, relaxing temperature….

Swim if you want to.Enjoy the ocean for a few minutes. Allow the visualization relaxation to deepen…

You are feeling calm and refreshed…Stroll along the beach at the water’s edge, free of worries, and relaxed…

When you are ready to return from your tropical beach vacation, do so slowly….

Open your eyes, stretch your muscles, become fully alert, refreshed, and filled with energy.









holding & cradling the solar plexus

This is an exercise Donna Eden shares in her book Energy Medicine Balancing Your body’s Energies for Optimal Health, Joy, and Vitality.   She tells us that having gratitude lifts our energy and is good for our health.  We can choose to select one or all the chakras for channeling our gratitude and thanksgiving when practicing this exercise.  Today we will concentrate on the Solar Plexus Chakra.

holding & cradling the solar plexus

Holding & cradling the solar plexusStart by holding your hands over your third chakra (Solar Plexus).

Bring your elbows to the sides of your body, hug and cradle the chakra like a baby.

Holding & cradling the solar plexusBring your mind’s eye into the Solar Plexus and breathe deeply.

Now is the time to send thanksgiving and gratitude to the chakra.

Holding & cradling the solar plexus

The Solar Plexus is often overactive, you can calm it with a ‘shhh’ like you would an infant.

Your body will respond.  Be open to the experience.

Remember you can cradle and express gratitude toward any chakra!

earth grounding cord meditation

A Grounding Cord Meditation is a harmonious connection to the slow, calming Earth energy.  It brings our awareness and body into balance. It is a way of releasing pain, troublesome emotions, and other people’s energy.  Following is one example of a Grounding Cord Meditation:

1. Sit in a quiet place either indoors or outdoors (very powerful sitting under a tree with back to tree trunk).

2. Take a few deep breaths to relax by inhaling through the nose and exhaling out the mouth. Begin visualizing roots going down from your feet into Mother Earth. Visualize Grounding Cord, like a large root of a tree going down from your Root Chakra deep into the core of the Earth.

3. Feel the Earth connection. Give thanks to Mother Earth, ask permission and with your intention draw pure Earth energy up through these roots and Grounding Cord circulating, flowing, cleansing, and grounding. Choose a color you see this energy being.

4. Now let any old thought patterns that do not serve you, situations you cannot control, and physical/emotional pain float down through  the Grounding Cord to Earth. Sense the energies dispersing and releasing. You are relaxed and rejuvenated. Ask Mother Earth to recompose these released into something beneficial to the planet.

5. When ready take a deep breath, open your eyes.  You are now grounded.