Tag Archives: meditation

Secret to Doing Dreaded Tasks Mindfully

By: Gloria Marie

mindful, mindfulness, divorce the divorce, single happy strong

We all have some tasks or chores that we dread to do. It maybe you worked all day and are exhausted, but, your family is waiting for you to cook dinner. Or it a beautiful Saturday morning and you would love to play golf, but, instead you must mow the grass. Can you think of a time something similar applied to you? Usually the problem is we do not stay in the present moment. Our minds are racing to the future and wishing our time could be spent in another way. There is a secret to doing dreaded tasks mindfully.

The secret is just that: do the dreaded tasks mindfully. Stay in the present moment and give it your complete attention. The jobs will get done quicker and you could find peace and solace in the present moment. We can spend so much energy resisting instead of surrendering.

Surrender to the present moment do not resist it.

When my boys were young, I was starting up a business. If you have ever done that, it takes more time and more money than even the most conservative business plan projected. The boys school was 30 -40 minutes from my office. After working all day, I would rush to pick them up, silently hoping that I would not be the last Mother at pick up. Then I would drive home and make dinner. I dreaded cooking dinner. I was tired and just wanted to relax.

My spiritual teacher at the time suggested I turn that cooking time into a time of prayer and meditation. Instead of dreading and resisting, figure a way to make it relaxing and contemplative. So, on Sundays, I would sit down and plan all the menus for the week. I challenged myself to try new recipes and I would go to the store and buy all the groceries needed. In time, it worked. Cooking dinner was relaxing and meditative to me. To this day, when I have had a crazy day, I love to cook a meal.

The other day I was speaking with a family member and I inquired about her parents. They just had a huge snow storm late in the season. She said her Dad was happy for the snow because it gave him one more chance to shovel the long driveway. Instead of dreading what could be an unpleasant task, he relished the solitude and considered it a meditation. He would shovel zig zags and other designs in the snow instead of shoveling straight boring lines.

There is a wonderful little book titled, “The Practice of the Presence of God” by Brother Lawrence. Brother Lawrence was a monk in the Carmelite Order in the 1600’s. He disliked cooking and being in the kitchen. Well, as you could probably guess, that was his job, to wash dishes. Brother Lawrence, felt he was just as close to God while in the kitchen as when he was attending mass in church. He spent his time while washing dishes in prayer and communication with God.

We are all creative human beings. Next time that dreaded task needs to be done, think creatively on how to make it a special, meditative time for you. Find solace in the situation and surrender to the moment.

Meditate to Give and Receive Love

By: Gloria Marie

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This simple meditation is a great way to open your heart chakra and feel the energy of giving and receiving love. This meditation is great to do if you want to attract a relationship into your life. Of course, it is not only designed for single or divorced women. If you feel negative energy around you or if you are feeling depressed or upset, try this meditation to change the negative energy to a feeling of love and warmth. It only takes a few minutes. Ready to meditate to give and receive love? Read the instructions a couple of times and try to do it from memory.

Find a quiet space to sit. A place that you will not be interrupted or distracted. Close your eyes and take a few deep breathes. Continue taking breathes until you feel relaxed. Try to let go of any worries or thoughts. Concentrate on the breaths going in and out of your body. Feel grateful for the air that you are breathing. When you feel relaxed, imagine a beautiful pink light surrounding your heart area. Imagine this beautiful pink light growing larger and larger with each breath. It keeps growing until it surrounds your entire body. Feel that this beautiful light is surrounding you with love. Now imagine there is someone sitting in front of you. This could be someone you know: your husband, your son, or your daughter. Or if you want to attract a relationship, this could be your future partner. You extend the beautiful pink light to them and surround them with your light and love. Fell the love extending from your heart to theirs. Now imagine they are sending you lots of love and pink light. You are allowing your heart to open to receive the love. Continue sending and receiving love for a few more minutes. Slowly open your eyes. Thank the Universe for filling your life with love and joy.

 

 

 

3 Steps for a Breathing Meditation

By: Gloria Marie

divorce the divorce, meditation, help for divorced women

The Single Happy and Strong Blog will be exploring different types of meditation. Meditation is simply put, controlling your thoughts and mind. It is not making your mind and thoughts blank. If that happens-great! When you meditate, you should have not any expectations of the results. Try these 3 steps for a breathing mediation.

In the February, 2014 issue of Psychological Science they reported a study on meditation that was conducted by INSEAD and The Wharton School. They found that a 15 minute meditation practice of focused breathing helped the participants make smarter choices.

Zoe Kinias stated in the article:
We found that a brief period of mindfulness meditation can encourage people to make more rational decisions by considering the information available in the present moment. Mediation reduced how much people focused on the past and future, and this psychological shift led to less negative emotions. The reduced negative emotion then facilitated their ability to let go of “sunk costs”.

Here are the steps to try a Breathing Meditation:

1. Find a place to site where you will not be disturbed. You may sit in a chair or on the floor, whichever is most comfortable for you. Turn off the television, mute your phone, and turn off your computer.
2. Set a timer for 15 minutes.
3. Take a few deep breaths. Close your eyes and begin to concentrate on your breath going in and out of your nostrils. Have your body settle in to a natural state of respiration.
4. With each inhalation concentrate on the physical sensations in your body. With each exhalation release any thoughts or mental images.
5. When thoughts appear, just let them go.
6. If it helps, you may count your breaths. There is no right or wrong.
7. Periodically confirm that your body is relaxed.
8. Continue breathing until the timer goes off.
9. When the timer goes off, slowly open your eyes and spend a minute quietly sitting.

How did you feel after the 15 minutes of breathing?

“Super Genes” is a Must Read

By: Gloria Marie

super genes, deepak chopra, divorce, divorced women

“Super Genes” by Deepak Chopra, M.D. and Rudolph Tanzi, Ph.D. is a must read for anyone that is interested in a healthier lifestyle and longer life. It describes ground breaking and historical research that proves we can alter our genome on a daily basis. With evidence-based medicine, they describe ways that we can impact our genes to prevent disease and improve immunity.

There are six categories of change that have a meaningful effect on our genes: diet, stress, exercise, meditation, sleep, and emotions. A chapter is devoted to each of these areas and gives dozens of choices to incorporate the changes into your life. The choices for each are divided into three parts: easy choices, harder choices, and experimental choices. Deepak suggests just picking two or three changes for each of the six categories and you will begin to see results.

Deepak writes that the biggest enemy in people’s diet is inflammation. With some suggested diet changes and incorporating foods that fight inflammation you will improve your immune system and notice benefits right away.

“Super Genes” gives basic steps for weight loss. They do not recommend a calorie-restricted diet. Instead, they believe on focusing on the easy steps to reduce inflammation first, exercise, and getting a good night’s sleep. Some foods that fight inflammation include fatty fish, berries, tree nuts, dark leafy greens, tomatoes and olive oil.

The book is easy to understand even you do not have a degree in science. This book will serve as a reference book to me. I intend to adopt the principles in the six categories immediately.

I received a copy of this book from Blogging for Books in order to write this review.

My Morning Ritual

By: Gloria Marie

meditation, single women, divorced women, morning ritual

I have my morning ritual, it is a time that I cherish. I believe this time helps me stay centered and calm throughout the day. Most mornings, I get up early, while it is still dark and the world is quiet. I make myself a cup of coffee and retreat to my “meditation chair”. It is an over sized, comfortable chair with a large basket of inspirational books next to it. This hour that I spend every morning, is a gift to myself. Most days there are no startling insights: just time to pray, go deep into my soul, and be in God’s presence. This week try to give yourself a gift of silence each morning.
My morning ritual consists of meditation, journaling, inspirational reading and sitting in silence. I begin reading while enjoying my coffee. By my chair, I have several books to choose from. Next I meditate for about 20 minutes. This is followed by journaling and praying. Some days, I do not have the luxury of an hour and that is alright. This morning ritual has helped me transform my life from fear to peace and love.
Create Your Own Morning Ritual
1. Pick out a spot in your home that you can remain undisturbed. It is preferable to have a chair to sit on. If you do not have an hour to spend, try half an hour.
2. Inspirational Reading – Pick out several books to keep by your side. I like to have a variety depending on what my mood is. Currently I am reading, “New Seeds of Contemplation” by Thomas Merton. I also have a book of daily inspirational messages that I read right before my meditation. My old standby is “Around the Year with Emmet Fox”. I also enjoy, “The Book of Awakening” by Mark Nepo. I usually read for about 20 minutes while sipping my coffee.
3. Meditation – If you do not have a meditation practice, a breathing meditation may be the way to start. Sit silently and concentrate on your breath going in and out of your body. When thoughts come, just let them go. Do not engage the thoughts. Just breathe. I set a timer for 20 minutes.
4. Journaling – Buy a special journal that you will use just for this purpose. After meditation, I open my journal and begin to write. I let the pen just flow. Some mornings, I may write a letter to God.
5. Silence and Reflection – Before leave my chair, I spend a few minutes in quiet reflection and praying.
These are just my suggestions, be flexible and create your own morning ritual.
What are your favorite books for inspiration?

Meditation to Give and Receive Love

By: Gloria Marie

Featured Video Play Icon

This simple meditation is a great way to open your heart chakra and feel the energy of giving and receiving love. This meditation is great to do if you want to attract a relationship into your life. Of course, it is not only designed for single or divorced women. If you feel negative energy around you or if you are feeling depressed or upset, try this meditation to change the negative energy to a feeling of love and warmth. It only takes a few minutes. Ready to meditate to give and receive love? Read the instructions a couple of times and try to do it from memory.

Find a quiet space to sit. A place that you will not be interrupted or distracted. Close your eyes and take a few deep breathes. Continue taking breathes until you feel relaxed. Try to let go of any worries or thoughts. Concentrate on the breaths going in and out of your body. Feel grateful for the air that you are breathing. When you feel relaxed, imagine a beautiful pink light surrounding your heart area. Imagine this beautiful pink light growing larger and larger with each breath. It keeps growing until it surrounds your entire body. Feel that this beautiful light is surrounding you with love. Now imagine there is someone sitting in front of you. This could be someone you know: your husband, your son, or your daughter. Or if you want to attract a relationship, this could be your future partner. You extend the beautiful pink light to them and surround them with your light and love. Fell the love extending from your heart to theirs. Now imagine they are sending you lots of love and pink light. You are allowing your heart to open to receive the love. Continue sending and receiving love for a few more minutes. Slowly open your eyes. Thank the Universe for filling your life with love and joy.

Kind Meditation

By: Gloria Marie

moon-182145_640

Some days, I find it a little more difficult to meditate. On those days, I prefer to use a guided meditation. One of my favorite mediation apps is Buddify2.  It is easy to navigate and has a wonderful variety of meditations to choose from.  They have meditations for feeling stressed, going to sleep, in nature and many, many more.  They meditations also vary in length.  I love the “Kind” meditation.

Today there was a lunar eclipse.  As a cancer, lunar phases seem to affect me. This lunar eclipse made me feel anxious, so, I thought I needed to take the emphasis off of “me” and put my energy into others. I needed to get out of my own head and connect with others.  So, I chose the Buddify 2 “Kind” meditation.  This is my version of the “Kind” Meditation.

The steps for the Meditation:

  1. Take a few minutes to sit still and take a few deep breaths.
  2. Think about someone you love or have affection for. The first person that comes to mind, is probably the one you want to direct your energy to. Silently repeat the following phrase while visualizing this person in your mind. “I wish you love and happiness”. Repeat this phrase silently for a few minutes.  Then, picture your heart surrounded by beautiful pink light. Visualize this light growing and growing. Surround the person you are thinking about with this beautiful pink light, from your heart to theirs.
  3. Choose a second person that you love or have affection for. Repeat the above. Silently repeating,” I wish you love and happiness”.  Then visualize the beautiful pink light from your heart to theirs.
  4. Now repeat the above on yourself. Silently repeat, “I wish you love and happiness”. Then visualize your entire body surrounded with pink light.
  5. Take a few deep breaths and slowly open your eyes.

Did you feel more relaxed?

Steps for a Breathing Meditation

By: Gloria Marie

Breathing Meditation

Meditation

The Single Happy and Strong Blog will be exploring different types of meditation. Meditation is simply put, controlling your thoughts and mind.  It is not making your mind and thoughts blank. If that happens-great!  When you meditate, you should have not any expectations of the results. Breathing meditation techniques can be quickly learned.

In the February, 2014 issue of Psychological Science they reported a study on meditation that was conducted by INSEAD and The Wharton School. They found that a 15 minute meditation practice of focused breathing helped the participants make smarter choices.

Zoe Kinias stated in the article:

We found that a brief period of mindfulness meditation can encourage people to make more rational decisions by considering the information available in the present moment. Mediation reduced how much people focused on the past and future, and this psychological shift led to less negative emotions. The reduced negative emotion then facilitated their ability to let go of “sunk costs”.

 

Here are the steps for a Breathing Meditation:

1. Find a place to site where you will not be disturbed. You may sit in a chair or on the floor, whichever is most comfortable for you.  Turn off the television, mute your phone, and turn off your computer.

2. Set a timer for 15 minutes.

3.Take a few deep breaths. Close your eyes and begin to concentrate on your breath going in and out of your nostrils. Have your body settle in to a natural state of respiration.

4. With each inhalation concentrate on the physical sensations in your body. With each exhalation release any thoughts or mental images.

5. When thoughts appear, just let them go.

6. If it helps, you may count your breaths.  There is no right or wrong.

7. Periodically confirm that your body is relaxed.

8. Continue breathing until the timer goes off.

9. When the timer goes off, slowly open your eyes and spend a minute quietly sitting.

 

How did you feel after the 15 minutes of breathing?

 

 

 

How to Use Music as Meditation

By: Gloria Marie

Sensational Sunday How to Use Music as Meditation

Every Sunday the Single, Happy, and Strong Blog will have an exercise for you to do.  This is a wonderful way to start a new week; to reflect, grow, and begin a shift in your life. Today on Sensational Sunday we will discuss music as  Meditation. This will be another tip for your Tool Box!

meditation

How to Use Music as Meditation

Meditation helps to calm the mind and connect with the inner, most deep part of ourselves.  It is the closest we may come to experience the Divine, God, the Source or whatever your term is for it.  Meditation does not relieve our problems in life, but, it may help us handle our problems and stress.  There are so many types of mediation and there is no right or wrong way.  I believe it is a personal choice. Today, we will explore using music at a type of meditation.

There is much research done on the use of music for stress reduction. The Mayo Clinic and the University of Maryland both have done extensive research on the use of music.  In an Indiana University study, they stated, “Since the beginning of time chanting, singing and rhythmic vocal activities have been used for stress reduction”. The American Cancer Society says that music therapy promotes healing and there is some evidence that it may relieve stress and provide an overall sense of well-being.

In a 2013 study in “The Arts in Psychotherapy” found that “The effects of sedative and stimulative music on stress reduction depend on music preference”. This research gives strong support that we should choose specific music to release stress.

Now the question is: what is your preferred music?  You probably have music you enjoy listening to, but, it may or may not be the type to relieve stress.  This week I want you to explore some types of music and then choose one song that calms you.  Keep this for your “Tool Box”.

The steps:

1. Spend 30 minutes today exploring different types of music.  Go on Pandora, uTube, iTunes, or whatever you are most comfortable with.

2. Some Suggestions:

Blues, Music to open the chakras, Classical, Meditation music, Operatic, Chanting, Tibetan Bell Music

3. Pick 3 songs from 3 different genres.  Listen to each for 5 – 10 minutes each.

4. After each song, write down in your journal how you felt. Happy? Relaxed? Peaceful? How did it speak to you? Did it resonate with your soul?

5. Take 1 of the songs into your week.  Spend 5 minutes several times this week listening to your song. Just sit, uninterrupted, quietly listening to it.  I

What song did you choose?  Did you feel it helped relieve some stress?

 

 

 

 

 

Manifesting Meditation

By: Gloria Marie

Sensational Sunday Manifesting Meditation

Every Sunday the Single, Happy, and Strong Blog will have an exercise for you to do.  This is a wonderful way to start a new week; to reflect, grow, and begin a shift in your life. This week will we try a meditation for manifesting.

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Crystal Meditation for Manifesting

This sensational Sunday I will be introducing a crystal meditation for manifesting.  Meditation can be a means to find inner peace and happiness. There are many different meditation techniques and styles.  This is just a quick meditation for you to try today.

Sit upright in a chair in a quiet place in your home.  Turn off your phone, computer, and television. Try to eliminate all outside distractions.  Close your eyes and take a few deep breaths.  Scan you body for any tension you are holding. Breathe into the tension to release it. Now picture a large, clear quartz crystal. It is magnificent and has many points that are catching the sunlight. Picture yourself walking up to this large crystal.  You look closely and see it has many chambers inside. It is like a large, crystal clear castle.  Step inside, feel how cool it is being inside. Notice the beautiful bright sunlight shining through the many points. You feel tremendous energy being in the crystal castle. It is glorious.  Begin to explore the different chambers; they are all unique, gorgeous, and soothing.  You feel at peace and at home.  Keep exploring and touching the cools walls. After you feel you have explored all the chambers, you see a door.  Slowly open the door.  Who do you see? Is it who or what you expected?  Is it someone you know or hope to know?  An angel?  Spirit guide? Deceased family member? Smile and give the person a hug.

Now gradually step out of the crystal. Feel your feet on the ground, breathe.  Open your eyes and look around your room.  Take a deep breath. Do you feel lighter? Refreshed? Surprised?

Spend some time journaling about who you saw when you opened the door and your reactions.  What meaning did it have for you?