Hello!

And, welcome.

I am Colleen Fletcher and I am elated to have you here with me.

 

 

There is a lot of information out there now about meditation and relaxation (or calm as I prefer to call it). Since I started meditating when I was 5 years old, it feels odd how ubiquitous this info has become. Believe me, there was nothing like this online course in the early 1970's. With all the information circling around,it’s hard to tell how it relates to you.

Where do you begin? 

First, I'm going to take a moment to share a little bit about me. You know I started meditating at a young age, but I didn’t meditate everyday. That came later. Though growing up I

always knew I had a working meditation routine I could fall back on. As a kid I haphazardly relaxed my mind. And in my teens I fell out of practice altogether. Go figure! When I started again (without much regularity) my early adulthood took a tumultuous turn, and, all of a sudden, I appreciated the balance meditation rewarded me. Like a long breath after a deep dive, meditation soothed my deoxygenated mind. Oh, how essential it was to my well-being.  

Years of practicing shaped my understanding to better guide you. And this is what I am here to relay to you over the next few weeks!

First off, we will outline the steps toward better meditation. That way, you can skip haphazard calming of your body, mind and spirit and sooner enjoy deep satisfaction. We will cover one basic step at a time. And the goal is for each meditation session to build upon the last. By the end, you will be equipped with the expert knowledge I have sifted through, giving you only the essential, crucial details.  Make sure to thoroughly practice each step before moving onto the next.

 

Give yourself 7-10 days between sections

Why?

I want you to learn each step very well. It takes at least 21 days to learn a new habit. I want you to play around with different ways to sit, different things to sit on. New and different techniques to clear your brain chatter.  And how to really nourish your body with your breath. Do the same thing over and over, until it is an unshakable habit that continues to set the framework for your confident, thriving life.

 How this course will work

Read the info along with watching any videos in the corresponding segment.

You should have received your downloadable journals also, so print those, and do them along with your course.

Welcome to learning to meditate with comfort and ease

 

 

 

What It Takes To Find your Inner Silence

Finding your inner silence really should be an easy process. But we tend to add difficulty. It isn't hard, but getting clear information, learning how it applies to you, and utilizing it in your everyday life is important.

It takes some forethought and planning

It takes some time on a daily basis

It takes a good look at yourself to determine how and why you think you will benefit from meditation and finding your inner silence.

 

Already do these?

Great! You're one step ahead.  But if you are not doing these steps, don't worry. My guidance is designed to be simple, yet fulfilling for you, both in the short and long term.

If you are doing these steps, not only are you one step ahead, you will find the compounding effect of this knowledge to be that much more powerful for you.

I have been meditating now for years. Still, I always take these steps. Over time, some things have changed, which is natural. This course is a baseline for your meditation. What you do afterward — how you decide what works best for you — is up to you. 

Take the time to thoughtfully incorporate each of these lessons into your life. It's easy and the difference will be profound. I know. I know you want everything yesterday. I get it, I'm the same way. I want it done perfectly the first time too, but there is a reason this course is split into separate sections. I encourage you to slow down. Really effectively incorporate this info in to all aspects of your being. Allow it to be second nature and not something you rush into everyday just to get it done.

What to Expect - Making Our Time Together Actionable

When each lesson becomes you, envelops your breath and your being, you will feel calmness coursing through you. 

Think about it like this, you need to walk before you run. And, before you walk, you need to crawl.

Here, I will guide you through the crawl. This is where I always start. This is where all of my students start. No matter how much I know and learn about meditation this is where I start. Every time. Because when I begin at a crawl, I ease myself into meditation such that the world around me nearly slips away (but I always stay grounded. Grounding is a mental and physical exercise known to connect you energetically with the Earth.  But we'll save that for a different time!), like a warm-up before a disciplined and rigorous workout. 

Keep in mind that it takes nearly one month of repetition to learn something new and absorb the information into all aspects of yourself. This is one of the reasons I encourage you to slow down. You are welcome to revisit any of this information at anytime. Remember, it’s taken me years to develop meditation habits that work best for me and my students. 

This is but the beginning! 

I am going to make this information actionable for you.

Sit - how and where, inside and outside

Breathing - how, and where in your body

Stop the Brain Chatter/Still your Mind - how to, simple tips to help

Intentions - bring these into your life

Within the information you downloaded you will find Action Steps.  Essentially, homework for you to practice whatever we discussed.  

🤎🩵

These Are Your First Action Steps 

Find a quiet place in your home (inside or outside) where you can have uninterrupted time.

Get something comfortable to sit on - a pillow, a chair. 

Have some layerable clothing if you are prone to becoming chilled, or too warm.  

Have trust in yourself.

Take the time right now to take care of your outside world - feed your dog, your kids, whatever needs food. This is a perfect time to go potty too.  Take care of the immediate needs around you, and truly take a minute for yourself.

Keep this in mind too, my best suggestion is to meditate for 5 minutes a day. Start with 5 minutes, when you are more comfortable with meditation and calming your mind and body, you can then increase the time of your meditations. I meditate for 20-30 minutes on a daily basis. You will eventually find that it is an easy thing to do. Often this is a simple, natural process - not one to stress over.

There is a Zen proverb that is perfect for this …

“if you can’t meditate for 5 minutes, then meditate for 20.” 

Meditate daily

I am honoured to help you in this journey of your life. One of my favorite things to see is you leading your life with calm, confidence, and pure joy. 

Are you ready to start? Finding Your Seated Center is where we will start. I highly encourage you to sit with this section for 7-10 days. Practice sitting different ways, chair vs. floor, inside or outside and really notice your body and how it feels.

 

Welcome to Finding Your Seated Center 

Section #1

Here we are, alive and well, ready to sit

I know, I know...an entire chapter about sitting?  It might seem basic, but sitting - properly and comfortably will allow your breath and energy to flow throughout your body.  Which is exactly what we're going for!

Are you ready? I know that I am.

I love the monumental feeling I get after meditation. And you will too, just as soon as I show you how to get the most out of your time. So, what are we waiting for? 

 

Welcome to Your Seated Center

 

Where to Sit: 

Finding the right spot to sit is easier than finding the right home to buy or that prime piece of commercial real estate. Any location will do, as long as it works for you. Indoors, outdoors, or on your front porch. If you are at home, the room you feel most comfortable and relaxed in should be your first choice. If you are outside, a favorite spot that inspires a peaceful and at ease mindset is great! But, we’re busy and most often we aren’t at home, nor are we wandering beautiful parts of the world picking out prime serene spots to meditate. 

At times, the most profound experiences happen in the most unexpected places. For this exercise, find the most comfortable, peaceful spot you possibly can. Know that this will shift with learning more about your posture and what you find comfortable.

Find somewhere to take a seat. Your front porch, on a swing, your favorite room of the house. A plane, train or automobile (just so long as you are not driving), or a shed (my personal favorite!). Try it under a tree in your backyard, next to a bubbling stream, a meadow, even a high altitude mountain recliner. Hell, even the bathroom works. It locks, and most people will leave you alone. 

Wherever you choose, here a few tips to optimize your meditation spots:

Inside the bathroom is a GREAT location (oh no, don’t go “ewwwe icky!”). Especially if you’re at work, people rarely dare to disturb you if you are in the restroom. It’s quiet, (hopefully) not heavily used, and may just be the most peaceful place you can find. For the most part, it’s socially off-limits, which is exactly what you’re looking for; you want to be socially unavailable for the moment.   

At home, many times kids will walk in on you or that silly cat that loves to watch whatever you do barges in. Ask your kids to not walk in on you, or have them give you just a moment of quiet. And do your best to ignore the cat watching you. 😊 

When hiking, I often seek out new areas in which to meditate.

Remember to be mindful of weather conditions if you choose to be outside. I suggest dressing for the weather outside with layerable clothing and even a small blanket or jacket (I use a wool cape when in my office) for your shoulders or lap. Nature is a splendid place to encourage and deepen meditations. It is solitude in action, as is meditation.

Your bed and bedroom, really, is the least desirable place to meditate. There are too many other things that can cause a distraction. Bedrooms are great for rest, for sleep; meditation differs subtly from rest and sleep. You don’t want to let your mind confuse the two by meditating — an actionable effort toward inner calm — where you zonk out, drooling and snoring like a lion.  

What To Sit On?

Ideally, you want to find comfort on the floor using a pillow or blanket (think of this as your alter). If the floor or ground isn’t an option for you, then a chair in which your feet comfortably touch the ground will do. Ensure your spine can effortlessly stay erect and that you are warm and comfortable.

If you find that your hips, knees or legs are getting sore, it can help to keep your hips above your knees. It’s beneficial especially if your hips are tight and sore from your daily activities and will support the release of tension that is about to come.

Your Seated Center: Side and Low Back View 

Your Seated Center: Outdoors

Stop right here and give yourself 7-10 days of sitting in various places. Inside, outside, in a chair or on the floor.

Welcome to Finding Your Breathing Center

Section #2

How were your first few days of super practical meditations? Have you been writing your experience down?

I know, it doesn’t seem like you’ve learned how to meditate yet. But believe me, crawling through these initial steps will deepen your meditative focus, so you can walk, run and levitate through anything life throws your way! 

In this lesson we will focus on vitality: The essence of any meditation—seated, lying down or walking through the woods— is how connected you are with your breath. Breathing is the foundation for numerous forms of meditations. You might be asking, “why didn’t we start with breathing then?” Well, this is where you begin to walk. Now that you know how and where to take a seat, and have some preliminary practice with meditation, we’re going to delve straight into the core: your breath. 

Your ability to meditate with clarity and a desire for your overall health, they are one in the same. Whenever you need clarity — whether while meditating or living your day-to-day — finding it with your breath is powerful. Breath inspires clarity within one’s mind, but it also is the physical foundation of any activity. Runners rely on a breathing cadence to push forward. As do swimmers, cyclists and backpackers. This chapter's exercise will help you to prioritize how you breathe, how often you inhale versus exhale, and why your breath is important. 

I believe in nourishing people’s health. Breathing nourishes our bodies in countless ways. Physically, it brings oxygen into the body, which allows us to live. When you exercise, have you ever had a sore muscle afterward? You get sore from a buildup of lactic acid, which occurs when your body cannot replenish enough oxygen. Don’t get me wrong, though, this is an important part of building muscle. It isn’t bad that lactic acid builds up. But if it is happening all the time, learning these breathing techniques can help both in meditation and in physical activity. 

This part, however, the physical benefits to better breathing, we all know to some degree. But what isn’t always talked about is why breathing is an important factor in our energetic health — our spiritual well-being. Breath works to move something called vital chi. Chi is the vital life force that is a part of us all. The word itself Chi, Qi or Prana translates to "breath," "air," or "gas." Your breath has the power to move this energy throughout your body. This means that our vital life force is our breath and is what supplements the nourishment with which we treat our internal selves. 

Now, think for a moment about aspiration. You may aspire to get a better job, to run an under-8-minute mile, or to meditate everyday (Yes! I aspire to meditate for at least 20 minutes daily). The word aspire derives from the Latin root, Spir, or “breath.” So, if you’ve ever aspired to be someone, aspired to conquer something, some personal feat or goal, you know about Chi, about breath. And by the way, Spirit means “breath” too. Which leads me back to invoking energetic well-being. To be spiritually well means to breathe, and once you start practicing these techniques, you’ll be on your way to leading a fuller physical and energetic (or spiritual if you rather) existence.   

Breathing into Your Low Back and Belly 

What does it mean to breathe deeply?

 When you think of deep breaths do you immediately assume to suck in as much air as possible? Oftentimes there is a misconception between heavy breathing and deep breathing. Heavy breathing occurs when you haphazardly suck as much breath in as possible, raising your shoulders while breathing only with your lungs. This utilizes only your upper body and does not produce the desired effect of relaxation and calm. By contrast, deep breathing actually punches downward, utilizing your diaphragm to its full potential, drawing in a full, relaxed breath. Deep breathing (or what I like to call "belly breathing") is a three step process and will ultimately allow for more calm, efficient air intake:

1. First, place your hands so that it covers both your belly and your low back. One hand on your belly, one on your low back.  Begin breathing softly into your belly, making certain very little movement from your upper body occurs. You do not need to raise your shoulders for this breath. Although they will move slightly with each breath you take, the focus is on your belly. Look in a mirror if you want. And remember to focus your attention, pinpoint your breath in your belly. This is where the most movement will occur, for now. Allow your breath to replete your belly, then descend into your hips. You will feel your hips expanding, loosening with each massaging breath.  
2. Then, when this feels comfortable, push your breath backward, into your low back. You will feel your lower back expanding, which both increases breathing flexibility and massages your lumbar (low back) spine. This one can be a bit tricky, so allow your body time to adjust to this technique. You will find that the more you use belly breathing the easier it becomes, and the stronger your breath will be. 

All of this breath is done below your navel.  This is where you will want to visualize your breath going and most importantly where you want your breath to be going.  You will be physically pushing your diaphragm down toward your feet.  Singers, athletes, martial artists do this to better control their breath and relax their bodies and minds for optimum performance. Optimizing your breath will ensure the maximum benefit of your meditation!   

1. The final step in belly breathing is to actually incorporate the middle of your body. As you strengthen your breath, pushing low into your hips, into your lower back, and belly breathing with ease, you will notice that you can in fact breathe "into your lungs" far more fully. Of course, you’re always breathing into your lungs (and only your lungs). All belly breathing is doing is utilizing different muscles to control your breath. And to attain full control of your breath, you must expand all three locations: your belly, your low back, and your lungs. Just be careful not to go up too far, as that will cause your shoulders to rise. 

Really, this is it. It is simple but does take some effort to train your mind and body. With constant practice, you will be able to achieve profound, soothing, long-lasting results. Once again, I have provided you with a video demonstrating all of this. During the time you set aside for meditation, breathe like this and you will reap these lasting results in everything you do. You’re one step farther along in your pursuit of connection for your meditation. It feels great, doesn’t it?

Check out the video on breathing into your low back and belly too!

 

 

 

 

One last thing before I leave you to your solace - breathing patterns

One final question you may have heard before: “Do I need to count with this breathing technique?”  

Nope. Not necessarily. But if it helps you out, then try this: inhale of 2 seconds, hold for 2 seconds then exhale for 2 seconds and hold for 2. It’s a great pattern to establish if you want to quantize your progress. This can also be altered to a pattern of 2, 2 and 4, 4, 4, and 8, or any combination of numbers you can imagine. Have fun with with it, but remember to always remain relaxed. You may push yourself, but it should never hurt to do so. 

Try these combinations too:

2, 2, 4, 4

4, 4, 8, 8

Action Steps

Just to review the breathing we spoke of earlier:

First, place your hands so that it covers both your belly and your low back. One hand on your belly, one on your low back. Begin breathing softly into your belly, making certain very little movement from your upper body occurs. You do not need to raise your shoulders for this breath.

Then, when this feels comfortable, push your breath backward, into your low back. You will feel your lower back expanding, which both increases breathing flexibility and massages your lumbar (low back) spine.

The final step in belly breathing is to actually incorporate the middle of your body.

Breathing Patterns if desired

 Inhale 2, hold 2, exhale 2, hold 2

Inhale 4, hold 4, exhale 4, hold 4

Inhale 8, hold 2, exhale 2, hold 2

Inhale 4, hold 4, exhale 8, hold 8

Start your meditation out with 3-4 of these deep breaths and again whenever you need to refocus your meditation, then return to your normal breath.

Are you taking a break to allow these simple techniques to setting into a permanent way of life for you?

Give yourself at least 7 days to allow this new information to settle into your way of life. Take the time to visit section #1and #2 again too. Compounding sitting in a posture that supports your body, while breathing in a way that supports your sitting posture adds even more to your meditation abilities.

 

OK, is all of this too much when it comes to breathing? I get it! Try this then, breathe in, and breathe out. Do that again and continue to repeat this pattern. Find gentle, calm with your breath.

 

Welcome to Finding Your Center - Clearing Your Brain Chatter

Section #3

 

Ahhh. Hello, hello! Now that we’ve covered all the basics, you’re ready to begin meditating in earnest. This is really where you’ll start to develop a sense of purpose in your meditation. But, gentle reminders are always helpful in solidifying new knowledge. So, remember that when you meditate, sit comfortably on your pillow or just on your bum atop your sitz bones. Whether indoors or outdoors, with a  gentle straight spine, and keep your head erect, comfortably resting on the top of your spine, ensuring that your body is free of tension. Belly breathe! Into your belly, low back, and lower rib cage. Soon you’ll be soaring through this routine, but for now we stay grounded, walking at a comfortable pace.  

It feels great doesn’t it, freeing yourself of tension and strain, little by little? You might have already noticed that the information of the previous lessons applies to more than just meditation. Where have you most noticed meditation benefiting your everyday life? Feel free to review the past lessons, as the better you understand them, the easier it will be to see just how helpful meditation is. Plus, they are each critical to our next step: clearing your brain chatter. 

I bet that you’ve experienced this before, at least once? Brain chatter. And you’re probably wondering why I haven’t already mentioned it. Learning to clear the chatter in your brain is crucial in your pursuit of relaxation and calm, but isn’t as straightforward as something like breathing or posture. Daunting though it may sound, with the following simple steps, it’s a fun and rewarding way to reach your goal that won’t just help you relax while meditating, but will allow tranquility to permeate through your entire being.        

Finding Your Center - Clearing Your Brain Chatter - Nuts And Bolts 

Section #3

What is brain chatter? 

It’s that constant thought process that inhibits you from a calm, clear, empty mind. Always thinking of something, anything, or all things. At once. One at a time. Anything. Always. Never ending ... Most people seem to know what this is, and it probably bothers you as much as it bothers me, so now we will spend time on how to still your mind. 

So, what should you do when cacophonous thoughts invade?  When thoughts come in, don’t reach for them. But it’s helpful to keep a notepad by you for particularly important thoughts. When important thoughts — like a profound idea or an outburst of creativity— come wandering in, quickly snatch up a synopsis.

You want them clear from your conscious mind as quickly as can be. That way you aren’t spending any effort trying to remember what you just thought of, and can quickly return to your meditation. It doesn’t need to be spectacular, just scribble it into your notepad so you can decipher it after you’ve finished. No punctuation, nothing to hold you back from your new found calm.  This can take a few times to get the hang of, but you will get it! 

These outbursts of creativity? When they happen I call them the freight trains of creativity. It's like you are running so fast to stay ahead of that train, trying to remember your stream of consciousness, and if you don't write it down it's gone (that freight train hit you and the thought is gone!)

Your brain will then allow itself to freely enjoy the peace and calm you are giving it, relinquished of all your day-to-days and pesky mental intrusions. Remember that not all thoughts are equal. You do not — and should not — write EVERYTHING down. If you wrote down everything that sprung up into your head, you’d have a cluttered novella scribbled on paper and not a relaxed, rejuvenated and calm mind.  The process of filtering important thoughts from unimportant thoughts is a bit like picking the perfect fruit. You’re looking for something ripe, edible right away! Don’t waste any time on thoughts that will ripen in the future. They don’t matter right now. They’re just chatter in the brain.  

Nuts and Bolts — But you do have thoughts chattering away and you would like them to cease. You desire to have a calm brain. Thankfully, there are some tricks to releasing these thoughts. You must be direct with yourself. Any time a superfluous thought pops into your head, you must insert something new in its place.  Here are a few different things to try.

Insert, "I am calm" or "I am relaxed." I personally prefer, "I am calm.”  It’s far more descriptive and easier for your brain and body to coordinate. But it’s up to you to find what works best for you. Do this with each inhalation, and exhalation, until your mind is focused solely on your breath and your body is relaxed, just like you’ve been practicing for a few weeks now! 

There are also mindfulness techniques that help with brain chatter - that is another course that is easily compounded with this one*

Many people like to visualize pouring some sort of bubbly water or pop in through their head. As the fizz bubbles up to the top, so too, do the thoughts in your brain. The thoughts are then bubbling up and out. Imagine the bubbles of thought rising up and fizzling out.  When the bubbles fizz out, this is the time to revel in silence. Silence, in this sense, is when your mind and body perform in unison. It’s the essence of meditation. Silence allows you to candidly commune with your breath and your body. Relaxation and tranquility at its finest. 

Another way to think about thoughts and your meditation, is being on a freeway. You are happily feeling calm with your body and mind, this is being on your freeway of meditation. All of a sudden, in pops a thought. This is an off ramp from your soothing freeway. Imagine getting off your freeway, letting the thought exit, then getting right back on your freeway of calm.  All you need to do is take a breath, refocus, and get back on that freeway. With practice it will become second nature.

Here is a list of notebooks for you to have as your jotting down meditation journal. Also a wonderful way to keep track of your meditation journeys. I have journals that you might find useful too. Use this code to save 50% off one journal that resonates with you. ✨ 1RJRR8E4A5E7 ✨

Handmade leather journal

Leather notebook

You are the universe and find joy journals

Let that sh*t go journal

Personal notebooks

Levenger notebooks and journals

    

 

Finding Your Center - Clearing Your Brain Chatter - Summing Up What You Have Learned So Far

To sum it up, this is what you do to ease your brain when meditating and soothing your body, mind and spirit.  When those pesky thoughts arise, think of the following items instead:

 

• Posture

• Breathe

• Soothing thoughts (I am calm)

• Clear Your Brain (let the carbonation fizzle out)

• Yep, really this is it.

• Repeat and repeat and repeat again today and tomorrow.

 

You have done nothing "wrong" by having a healthy, active, thinking brain. Now is the time to be proactive. Sifting through the chatter, and allowing tranquility to take over, will help you organize your healthy, active, thinking brain. No longer will your thoughts be fighting for attention, but they will always be there when you need them. 

I cannot say for certain that this WILL help alleviate you of anything. In other words, I cannot diagnose symptoms of mental instability, however, I am here to say what works for me and the 30 years of clients I have helped. If you need further assistance, i.e. medical assistance, please consult your medical health care provider. But for over 50 years of my personal life, I have seen the advantages meditation has. It is not a substitute for treating serious ailments, but meditation is a means to uplift your spirits and calm, body and mind. Think of meditation as a supplement. You wouldn’t substitute vitamins for a meal, but when taken in conjunction, the results are superb.  

While meditating and pesky thoughts invade, use the following techniques:

• When thoughts come in, don’t reach for them. But it’s helpful to keep a notepad by you for particularly important thoughts
• Any time a superfluous thought pops into your head, you must insert something new in its place, try "I am calm"
• Visualize pouring some sort of bubbly water or pop in through their head. As the fizz bubbles up to the top, so too, do the thoughts in your brain.
• Imagine getting off your freeway, letting the thought exit, then getting right back on your freeway of calm.    All you need to do is take a breath, refocus, and get back on that freeway. 

Allow these to be your friend. Ones that you can call upon any time you need!

 

Finding Your Intentional Center - Using Thoughtful Intentions in Your Life

#section 4

 

Well, you are about finished with this training, and you now have some amazing baselines for calming and meditation.  I am so proud of you, you have done an amazing job.   

This week we will meditate and bring intentions to our life. Bring them into that happy, joyous, life we see for ourselves.  Have I mentioned how wonderful you are?  If not enough, then you are a bright shining light of beauty, inside and out.  Keep up with the great shifts you are making in your life!!

What are intentions (sometimes they are called affirmations too) you ask?  

Maybe you already use these?  Either way, the best way to look at intentions is to think of them as a blueprint.  The blueprint of you goals and dreams.  A blueprint that will guide you to the dreams you have for yourself.  The dreams that you see as your new reality.  

How to do this?  

Use the meditations you have been doing for the last sessions (notice how much more they have compounded on each other), while you are meditating say one or more of these intentions. Say it on each inhalation and exhalation.  You might prefer only on the inhalation (as in breathing it into your life)  Maybe on your exhalation (breathing it out to your life)

Another suggestion is to start your morning by saying these.  Have them written out and put them on your mirror.  

Close your night out by saying them to yourself.  Dream of them all during the night.

Remember being on that freeway, and in pops a thought?  This would be a good time get off onto the ramp and say one of these intentions.  Take a breath, say an intention take another breath, get on the freeway of calm. Calming, soothing, powerful.  

Once this is done get back on the freeway with a calmer brain, with your desires being put into action by your calmer, positive mind.

Ways to bring your intentions into your life?

Say them aloud or in your head, write them out, or better yet do all three, and then allow them to come to fruition and your inner desires to happen. See them,  put them where you will see them on a daily basis - your bathroom mirror, in your journal, the steering wheel of your car, handlebars of your bike, anyplace you will see them.  

Wake up daily and read your intentions.  Do the same one for a month. The rule of thumb is 21 days to set a new habit. This is a new habit, allow time for it to settle in. To get those changes to become a part of your body, mind and spirit. A part of your new badass self.

 

Finding Your Intentional Center - Action Steps 

Affirmations/Intentions 

Here is a big list of intentions for you to start with.  You can always write your own just keep in mind to keep it positive.  Here’s a tip … always write them in the affirmative, avoiding words like, “no,” “not,” and “never.”  “Could, should and would,” are also words to leave out of your positive intentions.

Intentions –  remember to use these as a blueprint, say them aloud or in your head.

Remember being on that freeway, and in pops a thought? This would be a good time get off on to the ramp and say one of these intentions. Calming, soothing, powerful. 

 

“I am one with all”

“I am abundant”  

“I am perfection” 

 “My life is filled with abundance”

“Old limitations pass away”  

“I love life” 

“My skin radiates my inner beauty”

“I enjoy my company and the time I spend with myself”  

“My thoughts are my own and are filled with new vibrant health”

“I am filled with happiness and joy”

“I happily shed thoughts and beliefs that no longer serve my needs” 

“I shed, I detox, I let go, I am free to be the person I am meant to be”

“I enjoy helping people thrive in their lives”

“I honour my inner voice by using it to show support, guidance and love to everyone I am in contact with”

“I see another’s point of view”

“I am thankful”

"I trust the signs sent from my guardian angels"

"I listen to my angels"

"I am empowered with love and guidance"

“I expand my capacity to live a meaningful life”

“I have the power to live and grow into the person I see in my dreams”

“I easily allow anything that is not a thing of my bright future to easily drop away”  

“I allow all things to multiply that serve my higher self”

“I have a deep understanding of myself”

“I appreciate my creativity”

“I accept change and thrive in the transformation it brings”

“I take action to move forward in my life” 

“I am the peace I seek” 

“I listen with my open, pure heart” 

“My inner self is free” 

“I fly with my dreams into my reality” 

“I honour myself” 

“I am fulfilled” 

“My life is filled with love” 

“I am deeply satisfied with who I AM” 

“My inner peace comes easily” 

“I trust my inner silence” 

“I am magnificent” 

“With loving grace I release the past” 

“I surrender to living in peace in every present moment” 

“I am filled with patience and thanks” 

“I see myself as healthy and vibrant” 

“My body radiates vitality” 

“Every aspect of my appearance is filled with vibrant strength” 

“The internal image of myself ROCKS” 

"In nature all things are patient" 

"I breathe in patience" 

"I resonate calm and serenity in all aspects of my life" 

 

Bonus Intentions for You

“My heart flows with love”

“My life beats to the rhythm of love”

“I attend to the lush gardens that bloom in my heart”

“Living a life of honesty with my feelings, allows true freedom”

“Honesty guides me to my true fulfillment in life”

“I AM one with all”

“I am abundant”  

“I am perfection” 

“I enjoy my company and the time I spend with myself"  

“My thoughts are my own and are filled with new vibrant health"

“I am filled with happiness and joy"

“I happily shed thoughts and beliefs that no longer serve my needs" 

“I shed, I detox, I let go, I am free to be the person I am meant to be, free of all limitations"

 “Old limitations pass away”  

“I love life” 

“I shine my light"

 Bonus Information 

1. Smile. Smile within to your body.
2. Mindfulness training. soon to be released
3. Join my monthly, free, You, Me and the Trees meditation. Youtube or Facebook

Bonus  Videos

This series is one that I made for this course and had in a public format. I have since pulled this from the public and want you to have access to it, exclusively. There is a chance some of it will be redundant, however, hearing the same thing again, in a different format can be a great way to learn more. Compounding what you have learned. Enjoy! 

Welcome

Your Breathing Center

Intentions, How to Use Them

Today, We Meditate

Come back, as I will continue to add more videos for you to enjoy and meditate with.

May this practice be a beacon, guiding you towards a life of tranquility and joy. As you continue your journey of self-discovery, remember to nurture your mind, body, and spirit.

Thank you!

Colleen