Tag Archives: Meditate

Building a Relationship with Yourself AKA Me, Myself and Irene?

Building a Relationship with Yourself AKA Me, Myself and Irene?

When you think about how you feel about yourself, and how well you know yourself, how do you score on a scale of 1 – 10? If you feel that you know yourself very well, but you are on the lower side of how much you like yourself, then it might be time to start thinking about how you can build a better relationship with yourself. Lets Explore this.

Stop Focusing on the Dealings of Others/ Social Media Pitfalls

There are tons of distractions that can be found out in the world, but some of the worst distraction to get involved with are those that comes from spending too much time focusing on and critiquing the lives of others. It can be extremely easy to fall into the habit of concerning yourself others. Especially in this era of social media where everyone is posting what they had for dinner, where they went on vacation, what honor life has bestowed upon them lately! It’s easy to fall into a rut of watching others live their best life instead of focusing on doing this yourself.

Or even worse, it might be a manifestation of insecurities that you feel towards yourself due to constant comparing. My friend told me ages ago (pre social media era0 THE FAMED LITTLE WORD PHRASE, “COMPARE & DESPAIR” . She also said dilution is no solution but that’s for another time…No words ring truer for the now social media age. Remember way back when you dreaded going to uncle Bob’s for dinner because he would pull out the latest vacation slide show? Hours of him showing you what a great time he had. What a snoozer! Now we log on and can’t help but see the same slide show x 100!.

Take a step back. Turn off the posts you’d rather not participate in. Only you are aware of how you feel so take notice of your feeling and when you find yourself in a cranky snit, stop and ask yourself why?

.If you feel others have the perfect life that eludes you, you aren’t alone. It’s the downside of social media. If you feel as though you are constantly scrutinized by others, it’s important to remember that they might not even be aware that you feel any discomfort at all. It’s not their job to post content that helps you to feel better about yourself. That’s a job for each individual/ Most of the time, people are primarily focused on how they are seen by others. They are solely focused on themselves so don’t worry, the truth is they probably aren’t giving you a second thought!

Learn to Forgive People

It’s really hard to make a better relationship with yourself when you carry a lot of baggage from past dealings with people. The moment we have is now. It’s our most powerful moment. Things sometimes happen that can make your feel a little bit sour about having relationships with others but it’s important to remember that you don’t need to hold into these things. Let them just be things that happened and move on. It’s been said that forgiving people is more about being healthier for yourself than the person you are forgiving. This is because holding onto to anger and pain will only cause you to feel negatively about a lot of other things in your life. If you’ve been knocked around emotionally a few times, a face it, who hasn’t, hanging onto the bitter or hard feelings closes your heart up to the positive awesome relationships that come your way. Not only then do you hang onto toxic anger, you isolate yourself and keep your distance from possibly goodness that wants in.

Hint: Start with forgiving the easy ones first and work up to the big ones! I make a list of names and repeat after each one, “I forgive you, I forgive me and I send you Love and Light”

Once you have forgiven someone completely, the part of your mind that has been holding onto those toxic thoughts and feeling will be free to focus on better things.You free up space in there for positive things to come your way.

Learn from the experience because you don’t want to repeat it or call in the same kind of person. You can use that brain power to think of ways to put good things into the world around you. There are a lot of ways to spread positivity, and the best ways involve doing something from the heart.

Take Time to Help Someone in Need

There are few joys that can compare to the feeling you get when you help someone who really needs help. When you’ve been spending a lot of time focusing on yourself in unhealthy ways, a really good way to break out of that is also to help someone else. This puts them in the forefront of your mind for a time, and this can help you to appreciate the situation that you have as well. It also brings a feeling of gratefulness and appreciation. These feelings are the fastest way out of a hurtful funk.

There are a lot of programs that involve helping the homeless and elderly or lately with the weather related tragedies people are in constant need of volunteers that can help dilute the strain placed on other people who are already busy in the community. You might be surprised by the outpouring of gratitude that comes from people who haven’t been used to getting the help that you’re helping to provide. This can create connections and inspire the future success of people who might not have had the opportunity otherwise.

Write a Journal or a Letter to Yourself

Part of getting to the deeper parts of yourself is taking time out of your day to put your thoughts on paper so that you can read them back to yourself. Sometimes it takes this kind of exercise in order to be able to get a sense of what is truly on your mind. You might have doubts about recent decisions, or you might need to see your thoughts out in front of you to make those final choices. Whatever the case may be, this will help you to begin to prioritize your feelings and thoughts about things. Once you’ve drawn some conclusions it’ll be easier to make real changes based on the information you have about yourself.
Grab your laptop or a pen and paper and just write any word or feeling that comes to mind. Nothing coming? Doodle your feeling out. You’d be surprised and what pours out of you once you let go.


Do yourself a favor and practice meditating every day. It does not have to be a big deal. Ten Minutes a day, every day will change your life. Everyone has 10 minutes. Wake up 10 minutes earlier. Put your phone down and shave 10 minutes off of your social media time. This is what I do..
Sit somewhere you will not be disturbed
Turn the timer in your cell to 10 minutes
Turn the volume/buzzer and notifications off
Take a deep breath and close your eyes
Sit in quiet and listen to some background noise like a fan or the sound of your breath.
When your mind races, and it will, bring it back to the sound you’re focusing on.

Don’t be upset with yourself for any reason, it defeats the purpose! There is no right or wrong. Let go and relax into it. Some days will be easier than others. If you get your mind clear for 10 seconds out of 10 minutes, it’s a win! Keep practicing every day and you will see the world through a different lens. Your mind will be open to things you’ve never imagined.
Soon enough Me, Myself and Irene will be one big happy family!

How to Meditate to Get Rid of Bad Energy

How to Meditate to Get Rid of Bad Energy

Meditation has a long list of benefits, and among them, include the ability to get rid of bad energy. When you have a lot of negativity in your life, that bad energy builds and can cause physical and mental issues. If you are struggling with a lot of bad energy, here are some ways to rid yourself of it with meditation.

Focus on Your Good Thoughts for Good Energy

Bad energy comes from the negativity around you, but it often comes from your own mind. This is easy to do since you are heavily influenced by surrounding circumstances, from a disagreement with a friend or spouse, to frustration with work, and various other stresses. Even watching the news can create a lot of bad energy around you. To surround yourself with good energy, the first thing to do while meditating is focus on good thoughts. Think of something that brings you a lot of happiness, gratitude, and contentment, really focusing on the positivity and pushing out the negativity. You can picture yourself in your favorite place, maybe on a beach or in the mountains. You’re only limited by your imagination.

Try to Separate Your Mind from Physical Discomfort

Another way that bad energy can enter your mind and body is through pain or other forms of physical discomfort. If you have been dealing with chronic or acute pain, that might cause a lot of negativity in your mind, and for good reason. When you are meditating, this is a good time to start working on removing that negative energy.
To start doing this, you will first need to focus on the body parts causing you pain while you are meditating. When you do this, embrace the discomfort, then imagine that the pain is being lifted away. Think soothing and comforting thoughts, and picture that discomfort melting away as you relax more. This is not only a good way to remove the bad energy, but work on natural pain relief as well.

Practice Mindfulness for Ridding Yourself of Bad Energy

Don’t forget about the healing power of mindfulness! This is one of the best ways to get rid of bad energy. With mindfulness, you are focusing only on the present moment, by being mindful of what you are thinking, feeling, and experience right now. This is going to help get rid of bad energy related to past mistakes and regrets, or future worries. Be more mindful on a regular basis, and also focus more on this when you are doing your meditating – this is called mindfulness meditation. Focus on thoughts that make you happy. Be aware of your feelings so when you do find yourself heading in the wrong direction emotionally, you can redirect your mind and thoughts to a better place and feeling. You aren’t in control of much in this life, but you are in control of your thoughts. Be mindful of what you are thinking and let the good in.

Meditation on the Go

Meditation on the Go

Meditation is a practice that can improve your mental, emotional, and physical health all at once. It is something that takes a lot of practice, but that can transform your life in ways you might never have imagined. It also happens to be something you can do at home or on the go.

What is Meditation?

To simplify it, meditation is where you get to a state of having a clear mind and calm state in your mind and body through various techniques. This includes breathing exercises, mindfulness, and visual or guided meditation.

The benefits range from reducing stress and anxiety, to helping you achieve better clarity and self-awareness. It also happens to be amazing for self-care.

Why Meditation on the Go?

When people think of meditation, they often envision someone sitting alone in a quiet room, with their legs crossed and eyes closed. This is one way to do it, but by no means the only way. Other people prefer to get into a meditative state when they are out of the house, whether they are swimming, walking, driving, or even in the home while taking a shower.
Here are some different ways to meditate on the go, or alternative forms of meditation that don’t just require sitting with your eyes closed.

1. Walking Meditation

If you are someone who enjoys walking or hiking, you are probably already doing walking meditation without even knowing it.
When you walk for exercise, or just as something to feel better physically and mentally, a number of different things happen. The first thing that happens is that you release endorphins, which are the chemicals in your brain that makes you feel happier. This is why when you get any form of exercise, including walking, you just feel better.
Often times, the endorphins follow you around for several hours, so it boosts your mood and increases your energy.

Walking for Meditation

Another reason walking helps with meditation is because your mind often goes into a different place. Have you noticed that when you do certain forms of walking, you don’t really think about the same stresses as you were before, and your mind is almost clearer? That is because you are doing a form of meditation while walking.

Why Walking Works

Here are a few reason walking can help you with your meditation practice when you want to take it outside:

You have fewer distractions – First of all, when you are walking outside, you will have far fewer distractions than when you try to meditate at home. This makes it ideal for anyone who wants the benefits of meditation, but often finds it difficult to be alone long enough in the quiet without people bothering them.

You achieve mental clarity – Walking in itself provides amazing clarity for your mind. Your thoughts often become more relaxed and you almost get to a place where you can think of things in an entirely different way. It is a somewhat magical thing that happens, making walking something everyone should be doing.

The scenery provides visual meditation – Have you ever tried to do guided meditation? If so, you know that the guided meditation recording tries to take you through different scenery, like a forest or beach. The same thing happens when you are walking in more of a scenic place. Your surroundings can often bring your mind to a clearer and more relaxed state.

Mindful Walking

Another way to enter a state of meditation as you walk is to do mindful walking. Mindfulness is when you are more mindful of the current situation, including how you feel, what you’re thinking about, what you are doing, what you see, and what you smell. You use all of your senses to enter a mindful state without thinking about the past or future.
You can do this while walking and enter a meditative state by thinking about what you see and experience during the walk. Smell the saltwater if you’re by the ocean, or look closely at flowers and leaves and plants when walking through a forest or park area.
This is something you can do no matter where you are walking.

Listening to Music

Another way to do meditation walking is to listen to music. Not only is your mind becoming more clear and your body is relaxed while walking, but the music can also dictate which direction your thoughts and mood go in. Try walking with different types of music and note the changes.

Deep Breathing

As you know, breathing is a big part of any form of meditation. When you meditate with your eyes closed in the more traditional environment, you are focusing on your breaths going in and out, which helps you to focus on something as you begin to clear your mind.

The same should be done for walking meditation. Focus on your breathing as you walk, which is going to allow you to start getting to a relaxed state, but for your body and your mind.

Try heading out for a walk, without thinking about it as fitness. By doing it for your mind and for meditation, it becomes more of a casual, enjoyable activity and one that can completely transform your life.

2. Shower Meditation

Another way that you can meditate while on the go is in the shower. Technically, you are not on the go and outside your house, but it is an alternative to meditating in a quiet room with your eyes closed. In the shower, you are of course keeping your eyes open, but it does provide a really unique experience for your mind.

Meditating in the Shower

How does meditating in the shower work? All you are doing is taking a shower like normal, and the environment is going to help you clear your mind and enter more of a peaceful, zen-like state.

There are a few reasons this happens:

You are relaxed with the warm or hot water – The temperature of the water is the first reason it helps to enter more of a meditative state when you are in the shower. You are soothed, relaxed, and able to free yourself of worry and stress at least for a few minutes. This is similar to the effects of taking a long, hot bath or getting gin the hot tub. It is an entirely different experience from being in the cold swimming pool or ocean.

The smells of soap and shampoo can hit your senses – Meditation often relies on your other senses to not think so much and clear your mind. Your sense of smell is a very powerful tool, and one that can quickly transform your mind and improve your mental clarity.

Think about the different smells in your shower, from your body soap and shaving cream, to shampoo and conditioner. All these smells will bring you to a different place right in your own shower.

The sound and feel of the water is soothing – Your sense of touch is also invigorated when you are in the shower. The feel of the water on your skin can be soothing, not to mention a head massage while washing your hair, and the feeling of cleansing your body. All of this is really important when thinking about shower meditation.

Tips for Improving the Experience
Want to start doing shower meditation, but unsure of how to do it or where to start? Here are some tips to follow that will make it a smooth transition:

Give yourself a few extra minutes – You don’t want to waste water, but if you can give yourself a few extra minutes every time you shower, you will be able to be more mindful and appreciate the simple task while also meditating in a gentle and easy way.

Use it as a self-care tool – Showering is good for self-care, both because it is a healthy activity to do for yourself, but also because you are helping with your physical and mental health. Think about showering as a self-care activity, not just something to get your body clean. Turn it into a meditative and mindful experience and it will make all the difference.

Light candles in the bathroom – To engage even more of your senses, try showering while candles are lit. Put them in a safe place, like on the counter top, and remember to blow them out when you leave the bathroom. This allows you to entice your sense of smell even more, and with aromatherapy candles that use essential oils, you take meditation in the shower to the next level.

Listen to music – Another option is to listen to music while in the shower, which can be as simple as turning music on your phone that is set on the bathroom counter, plugged into some small speakers.

Bath Meditation Alternative

If you want more of a relaxing experience that isn’t going to use up more water, you can also meditate in the bath. This is yet another self-care habit that is wonderful for you, and allows even more opportunities for meditating in slightly unconventional ways.
There are a few benefits of choosing a bath over a shower, such as being able to lay back and close your eyes. Lying down is one of the four main methods of meditation according to Buddha, along with sitting, standing, and walking.
Draw yourself a warm bath with essential oils, turn off the light, light a candle, and enjoy the relaxation as you meditate.

3. Meditating with Music

The great thing about using music to meditate on the go, is that you can do is just about anywhere and in so many different situations. This makes it a convenient way to meditate when other options just aren’t’ available to you.

Choosing Your Music

The first thing to consider is what type of music to use for meditation. This will depend on a few things, including what type of meditation you are going for, where you are, and your preferences. While soft music with instrumentals and no lyrics might be what comes to mind first, you don’t need to stick to this type of music.
Meditation with music isn’t just about going with the traditional methods. While this music is good for more traditional forms of meditation, there is so much more to it. You can choose your favorite music, something new you haven’t listened to, and old or new music for different brain and mind reactions. Experimenting is a great way to start.

When to Use This Option

Her are a few ideas for listening to music for meditation purposes:
Try Different Headphones – It is amazing how much more you can hear just by putting on a pair of high-quality headphones or ear buds, as opposed to listening to music with speakers. Play around with the different controls and volumes, and you might be able to incorporate more mindfulness into your music meditation session.

Experiment with New Music – This is the perfect opportunity to try something new! Choose a genre different from the one you would typically listen to, try a meditation session with it, then move on to the next one. You can also go to a different place each time you try new music and see what changes are mind and how your mind clears or your mood changes each time.

Listen in the Car – Instead of listening to music at home, why not listen in the car? This will allow you not only to meditate while in the car when you are alone and can achieve a different level of meditation, but also by adding in music it is an entirely different experience.

Mindfulness with Music
Yes, we are going to talk about mindfulness again. This doesn’t have to be used every time you meditate, but it is really useful in certain situations, including if you are new to meditating, and in terms of listening to music to help you meditate.

When you listen to a song you love, you have probably heard it so many times you can sing along with the lyrics without thinking about it, and you have the basic beat down. But there is so much more to most songs if you pay attention. With mindfulness, you can really concentrate on each part of the song, from what is being sung and the different pitches, to trying to hear every single musical instrument in the background.
As you do this, you begin clearing your mind and focusing only on the music.

4. Scenic Meditation

The great thing about scenic meditation is that like music, you can do this just about anywhere. It is not a type of meditation, but rather an environment.
Instead of meditating inside your home in the dark or in a room where you keep your eyes closed, you are going to meditate outside your home in a place where the area around you is just as important as the meditation itself.
What you see, as well as hear or smell, is going to guide your mind to a more tranquil place, relaxing your body and mind, and helping you to find the clarity you need.

Why Scenic Meditation?

With scenic or any type of visual meditation, you are allowing yourself to be more mindful of your surroundings, while relaxing and appreciating the beauty of the world. Here are some benefits of this form of meditation:
You can practice mindfulness – To start with, you are able to combine mindfulness with meditation when you do scenic meditation. You are really paying attention to your surroundings, no matter where you choose to do this, by really taking in and absorbing what you see. This is an easy first step to being more mindful.
It allows you to express gratitude – As you might know, expressing gratitude is an easy way to reduce stress and help with your mental and emotional health. If you don’t find that you are grateful enough, you will appreciate your life more when you can see the beauty that is around you. With a busy life, it is hard to just sit back and take in what the world has provided you. This is what you get with scenic meditation.
It can be done just about anywhere – Another major benefit to this form of meditation is that you are not forced to just be at home and try to schedule it when everyone is gone and there won’t be distractions. You can do visual or scenic meditation anywhere you go, like a park, beach, lake, hiking trail, forest or clearing, or even places like a nearby aquarium.
This doubles as self-care – Being alone for visual meditation will also help you practice more self-care. You are giving yourself time to do something just for you, while having the added bonus of meditation.

5. Yoga Meditation

We are big fans of multi-tasking, which is exactly what you get when you do yoga meditation. This is an alternative form of meditation that will be done while you are in your yoga session. This can be a true “on the go” form of meditation by doing it outdoors, like in your backyard or at the beach, or even in a class. However, it is best done on your own.

Principles of Yoga

To start with, yoga is not just about the physical activity and the poses. People often think yoga is only for your physical fitness, and while it is definitely a great way to strengthen your body and become more flexible and improve your balance, it is equally good for your mental and emotional health.

Yoga provides you with a way to be calm and find peace, to clear your mind, achieve clarity, and practice mindfulness. It is also ideal for people who want a few minutes a day for some added self-care. This is why meditating while doing yoga is so effective.

How Yoga and Meditation are Similar

The reason yoga and meditation can be combined into a single practice (if you prefer) is because they have many similarities. For one thing, you achieve the same level of relaxation with a clear mind in both of these practices. They are calming and allow you to reach an inner peace, even if momentarily.

Another similarity is in the breathing exercises. You know with meditation, you focus on your breathing in order to clear your mind, and the same thing is done when you are doing yoga. Any yoga instructor will tell you that your breathing is one of the most important aspects of yoga.

With both yoga and meditation, you are also trying to bring more positive energy and positive thoughts into your space, allowing you to meditate while doing yoga to remove bad energy.

Creating a New Routine

You can create a new routine where you meditate through the practice of yoga, or you can keep these separate if you prefer. If you choose the latter, meditate after doing yoga as you are already in a good clear headspace, making meditation a little easier to do.
Here are some tips that can help you turn your yoga and meditation into a regular routine:

Morning routine – The first type of routine you can create is a type of morning routine. This is usually something you will do shortly upon waking, which is great because it gets it out of the way. No longer will you need to worry about this for the rest of the day.
Start by figuring out if you will do yoga before or after meditation, and see if you want to add in other activities as well. This can include your shower, drinking a glass of lemon water or your morning cup of coffee, or possibly writing in a journal.
By sticking to this morning routine, you start your day off right in a healthy way. Try not to check your phone before finishing with your yoga and meditation routine.

Nighttime routine – Another popular option is to create a nighttime routine with yoga and meditation. This is when it is helpful to do your yoga first, followed by meditation. Similar to morning routines, you can also add in other activities.

For the nighttime, this might include a long, hot bath instead of a morning shower, having a cup of tea in the evening, or reading a book. Journal writing is also good in this routine as well.

6. Hiking Meditation

We discussed walking meditation in a previous section, and hiking is along the same lines. Though you do get a few extra benefits when you choose to hike as opposed to just walking anywhere.
Finding Beautiful Scenery

As you learned in a previous section, what you look at while meditating can be just as important as what you do or listen to. When hiking for meditation, try to choose an area with something beautiful and calming to look at. Many hiking spots are already going to provide this for you, as they are often in beautiful parks or up mountainsides. Consider what your view will be, and don’t be afraid to switch it up a little.

Constant Motion

Another benefit of hiking for meditation is the fact that you will be in constant motion, without a lot of other distractions. This allows you to keep your mind clear as you go up or down the mountain and through the hiking trail, just taking in the surroundings.

Quiet and Tranquil Environment

When you go on a hike, as opposed to walking, it is more common to be a secluded area, at least to a certain point. Many times when you go for a walk, you are on residential streets or places with cars going by. On a hike, the only things you see are other hikers, animals, and the scenery itself. This provides a much more tranquil environment, optimal for your meditation on the go.

As you can see, there are a lot of benefits to meditate while you hike. Remember that you don’t have to stick to just one place. As you get used to your surroundings, it might not be the best option anymore. Find other hiking spots in your area that are safe, and switch up the circumstances, such as walking with a friend or your dog, or listening to music while you hike.

7. Driving Meditation

Most people who have drivers licenses will drive their car at least once a day, if not more. What do you typically do while in the car driving? You might listen to music, talk to your kids in the back seat, or just stare off into nothing while you drive.
Think about the times when you were driving alone, and how your mind often goes off in many different directions. You can actually use this to your benefit, clear your mind (but still pay attention to the road!), and actually enter a partial meditative state.

Why Driving Meditation Works

Why should you try meditating while driving? Simple – it works! This might seem like an odd way to meditate, but keep in mind it is not exactly like meditation where you sit or lie down and close your eyes. You are driving, so your safety should be top priority.
Driving meditation allows you to do a simple, daily task, while also reaching an inner peace. You might already notice this happens naturally, especially in certain driving situations. For example, if you are on your regular commute, you often drive in “auto pilot” where you aren’t paying a lot of attention just because you go the same way every single day.

This is the first way driving meditation can work for you.
Another way is when you are taking the scenic route, whether on a road trip and end up driving on the mountain, by the beach or down empty terrain, or just when you are peacefully driving without a care in the world.

It is just you and the open road, so you are able to put your stresses and worries aside for the time being, and just really focus on clearing your mind and living in the moment. Try to enjoy it while you can!

Tips for Doing This Safely and Effectively

As mentioned previously, your safety should be top priority. You want to make sure you are paying full attention to the road. You are not meditating in a traditional sense where you can’t focus on driving. Instead, you just let this happen naturally. You can think about anything (or nothing) as long as you continue driving, reading signs, and look for what people are doing.
Let it happen organically. Just make a few changes in your driving routine, such as:
Driving alone when you can, instead of bringing people along.
Going on the scenic route as much as possible.
Turning off the radio and enjoying the silence.
Rolling down your window to get more nature sounds and fresh air.

8. Daily Life Meditation

The last type of meditation on the go is when you are completing basic, daily tasks, that you don’t really think too much about. These simple tasks are routine, which means they don’t require a lot of focus and concentration on your part. The benefit of this is that they are perfect for meditating.

Types of Daily Life Meditation
Let’s start this final section off by talking about the different types of daily life meditation. This can include any task you tend to do on a regular basis, that doesn’t require a lot of thinking or studying. For example, doing homework or working on a project is not really going to work. You need to be able to clear your mind and do the task effectively at the same time.

This of course includes some tasks previously mentioned, such as walking your dog in the evening, driving to work, or listening to music. Here are some other daily life meditation tasks it might include:

Writing in Your Journal – A really simple method of meditating with a daily task is by writing in your journal. Meditate before or after writing in the journal, and write about your experiences. Use this as an opportunity for a brain dump to help clear your mind.

Cleaning and Chores – Cleaning and chores tend to be tedious and boring, so take advantage of that! Do a little meditating while you do these chores, working on your breathing and reaching a relaxed state while sweeping, vacuuming, or washing dishes.

Playing Fetch with Your Dog – Aside from walking your dog, you can also do some light meditating when playing fetch. Let your stresses lift and bring in positive energy with this simple task. It is also a good time to express gratitude for your dog and this simple activity.

Gardening – This is probably one of the best activities for both your mind and your body. You burn calories and get vitamin D from the sun by gardening, plus you can release endorphins and really get into a good headspace for meditation at the same time.

Miscellaneous Tasks – Think now of other tasks you might do each day, where you could meditate while you do them. Remember when we talked about shower meditation? Think of this as your inspiration. This could include personal care tasks like brushing your teeth and washing your face, or working on being more mindful when tucking your kids into bed.

There are moments throughout your day where you can meditate, do breathing exercises, and practice mindfulness.