Tag Archives: mindfull

3 Great Meditation Apps

By: Gloria Marie

Sensational Sunday     3 Great Meditation Apps

meditation

There are many different ways to meditate. In the 1970’s I took classes in Transcendental Meditation.  Today, I vary the type of meditation I do.  There are many Apps available to guide you through meditation. I will discuss three great mediation apps that I enjoy and have found helpful.

There has been much research conducted on the benefits of meditation. Research on Transcendental Meditation has found reduced blood pressure, and insulin resistance, slowing of biological aging, and even a 48% reduction in the rates of heart attack, stroke and death.  Research on meditation has also shown a wide range of psychological benefits.

Did this research convince you to give it a try?  You do not have to spend hours meditating on a mountain, like a monk.  Just a few minutes in your day will reap benefits.

3 Great Meditating Apps

 1.  Buddihify 2 – This beautifully designed app helps you learn to meditate and be mindful.  It offers guided meditations for different situations and a timer for unguided meditations. It also offers tips to stay mindful throughout the day. Buddihify helps bring calm, concentration and compassion to whatever you’re doing and wherever you are.  Some examples of the meditations include: going to sleep, in nature, walking in the city, work break, and just meditation. You can even keep track of how many minutes you meditated this week.

2. Breathing – This is app is great for when you feel tense or need to take a small break during you work day.  It is a guided meditation and all you do is breath. You can choose the amount of time you would like and also choose the music in the background. There are 6 relaxing sounds and a silent setting.

3. Insight Timer – This is useful app to set a timer while you meditate.  It does not offer any guided meditation.  You can choose from several soothing bell sounds to begin and end your meditation.  It also has a journal for you to record thoughts after you meditate and a world map that shows other people that are meditating the same time you are.

Have you tried these?  Were they helpful?

3 Steps to Your Best Summer Ever

By: Gloria Marie

 

Sensational Sunday 3 Steps to Your Best Summer Ever

Water, sun and boat: A sonnet in orange, blue, and white

 

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 we are going help you decide on some action steps to make this your best summer ever.

Allow yourself 5 – 10 minutes of quiet time to write out your answers. Sit in a chair, take a few deep breaths and think back to your childhood or a summer when you had a great time.  What were you doing? Where were you? Who were you with? What made you smile?  Your answers do not have to be complicated, simple answers are the best.

Step 1. Get a sheet of paper and a pen.  At the top of the page write, “The Top 10 things that would MAKE THIS YOUR BEST SUMMER EVER”.    Write the numbers 1- 10. Imagine the sun is shining. You’re relaxed, happy, can’t help but smile and are at peace with yourself and the world. What are you doing? What’s going on in your life?  Now, start writing the 10 things.

If your life is busy with not many options right now, find small things you can do for yourself. (a 20 minute walk, dinner with friends, a weekend away) And remember- your best summer ever may be about what you don’t do as well. (Taking a nap, resting)

Step 2.  Below your 10 things, write 3 actions that will move you closer to your BEST SUMMER EVER. These can be small action steps. The important point is that you take these three steps this week.

Step 3. Next week create 3 more action steps based on your 10 things.

What would make this your best summer ever?

 

 

 

 

 

 

 

 

 

Walking in Balance

By: Gloria Marie

Sensational Sunday   Walking in Balance

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 we are going to discover some tools that Native Americans use to “walk in balance”.

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Native Americans believe in “walking in balance”.  They try to balance their mind, body and spirit.  They have very rich traditions that are handed down from their elders. Being in silence or meditating is a part of their tradition.  Today, I will describe some of their techniques.  Think about your day: Do you balance your mind, body, and spirit? Or do you get caught up with work and day to day routines?  Do you carve out some time to sit in silence?

Meditation

Sit outside and watch the sun come up. Say thanks for the things you are grateful for-things below the ground, on the ground, above the ground.  Progress from the material to the spiritual.  Say a prayer similar to the one written below.

At the end of the day, watch the sun drop.  Open yourself up and say prayers of thanksgiving.  Watch nature in silence.

Spiritual Circle

After meditation or after sitting in silence, practice visualizing a spiritual circle around yourself. This process keeps your energy strong and keeps your aura (your energy field) close around you. This is an area around you, like your own residence. You may allow certain people to enter this spiritual circle, but, the more you practice this, the stronger your field becomes.

 Prayer Used to “Walk in Balance”

Great Spirit, whose voice I hear in the winds and whose breath gives life to the whole world, hearken!

I come before you as one of your many children. See, I am small and weak; I need your strength and wisdom.

Permit me to walk in beauty. May my heart treat with respect the things which you have created, may my ears hear your voice!

Make me wise that I may understand the things which you have hidden in every leaf and rock.

I long for strength, not in order that I may overcome my brother, but, to fight my greatest enemy, myself.

Make me ever ready to come to you with pure hands and straight eyes, so that my spirit, when life disappears like the setting sun, may stand unashamed before you.

Did you find time today to “walk in balance”?

Totem Animals

By: Gloria Marie

Totem Animals

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According to Native American tradition, each person is connected with nine animals that will accompany him on his path through life and enhance his talents and abilities. Each animal represents some wisdom. Different animals may come into our lives to help and guide us. Have you noticed a repeated occurrence of an animal in your life?  Maybe it is butterfly? Or ants? Below are a few of the animal totems and their meanings.  Observe over the next few weeks and see if you have an animal appear on a regular basis.

Butterfly

The butterfly symbolizes transformation into something higher. It teaches us to make conscious changes to our lives, create new conditions and make dreams come true.

Dragonfly

The dragonfly represents the tricking of the senses and change. It teaches that nothing is quite the way it seems, and that it is therefore necessary not to allow our senses to be tricked. It you wish to make changes, call to the energy of the dragonfly.

Spider

The spider teaches that each being is responsible for its own plan of life. We weave the web of our own destiny.  It also represents creativity.

Ant

The ant teaches that you will have everything you need and will receive it when you need it most. It is the symbol of basic trust.

Frog

The frog is the messenger announcing the start of a new life. This includes freeing yourself from circumstances in your life that are unpleasant and a burden. It is important to create a space for a new life.

Squirrel

The squirrel is a hint to prepare for the future, gather your strength and brace yourself for significant changes.

Snake

The snake symbolizes change in the cycle of birth, life, death, and rebirth.  It is a sign of change.

Have you notice a re-occurrence of any animals?

Aromatherapy Techniques

By: Gloria Marie

Sensational Sunday Aromatherapy Techniques

Passion d'une nuit

Essential oils can be used on many levels: physical, emotional, mental, and spiritual.   It is important to remember to dilute the oils before use. Essential oils should not be taken orally and should not be applied undiluted to the skin. When buying oils, look for oils that are undiluted and in small dark bottles.  If an oil is marked “scented with essential oils” that is not the pure oil.  There are several popular aromatherapy techniques which I have listed below.

Essential Oils work on the body in two principal ways: absorption through the skin and inhalation through the olfactory system.  There are many ways to use the oils.

1. Massage- This is probably the best know method. The oils are blended with carrier oil. Some examples of carrier oils are: almond, grape seed, peach or apricot oil.

2. Baths – Put a few drops in your bath and swish the water around to mix the oil in.

3. On Pillows and Tissues – This is probably the easiest use of the oils. A few drops of lavender on your pillow at night can give you a restful sleep.

4. Vaporization – You can buy special aromatherapy burners and vaporizers.  I really like the vaporizers.  You put a little water and 6 – 7- drops of an essential oil. The mist fills the air with the aromatic smell.  Depending on my mood, I frequently change which oil I use it.

5. Light Bulb Rings – You add a few drops of oil to the ring and place in on a light bulb.

It is important to not expose your oils to sunlight or air.  Keep them tightly closed and store in a cool, dry place.  Your refrigerator would be a great place to store the bottles.  Some companies sell wooden boxes to store the oils in. Always buy essential oils in dark glass bottle, never in plastic.

Next week, I will discuss some specific oils and their uses.

 

What is your favorite technique to use essential oils?

Manifesting Your Dreams

By: Gloria Marie

Sensational Sunday  Manifesting Your Dreams

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 we will do an exercise to help you manifest changed in your life. We will use a journal for manifesting your dreams.

 

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Researchers have found that writing about emotions and stress can boost immune function.  Studies have been done at both University of Texas at Austin and Syracuse University.  Being single or divorced certainly can increase stress and can be very emotional at times. Journaling is a very convenient, easy way to express emotions and feelings.  There is not much required: a journal or blank notebook and a pen. Journaling is portable; you can take a small journal with you to record thoughts or insights during your day.

Today’s Exercise

Sit is a quiet place where you will not be distributed.  You may want to light a candle.  Silently ask yourself the following question:

“What do I desire?”

Spend a few minutes just being: quietly sitting. Do not judge any thoughts that come up and do not try to find the answer.  Just be. By silently asking the question, you have put it out in the Universe and asked the deepest part of you.

After a few minutes, take out your journal and being writing.  Just write, let your pen flow.  Do not judge what you write.  Take a deep breath and continue writing. There are no rules as to the length or the time you spend.

After you are finished writing, take a deep breath, read over what you wrote. Then complete the following sentence:

“I am manifesting………”

This is a powerful exercise to bring your desires into your life.  Is it a new job, more income, a boyfriend, more friends?   Write your “I am manifesting” statement in your journal before you go to sleep.  Our thoughts manifest.  Start manifesting positive changes in your life.

 

 

 

 

 

 

 

 

 

5 Minutes? 5 Ways to Spend It!

By: Gloria Marie

5 Minutes?  5 Ways to Spend It!

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Every moment of our day is precious. But, how many times do you waste precious minutes?  It is usually not the hours we waste away; it is the small increments of time.  Maybe you need to leave for an appointment, you are all ready, and you have 5 minutes to spare.  Or, your favorite show will be on in 5 minutes.  Or, you put dinner on the stove and you have a few more minutes until it is ready. Well listed below are 5 ways to spend those 5 minutes.

 5 Ways to Spend 5 Minutes

1.Clean out a drawer.  It could be your, “junk” drawer, your sock drawer, or your kitchen utensil drawer.  It really does not matter, just pick one.  Organizing is much easier with small steps.  If you take it at 5 minutes at a time, before long, most of your drawers will be cleaned and organized.

2.Go through that stack of magazines.  Chances are if you have magazines older than 3 months, you will not read them.  Sort them and recycle the older ones.

3.Call someone to say hello.  Keep a list of people you would like to speak to but, just never seem to find the time.  Perhaps it is an elderly person that does not get out of the house much, just think how a call to say hello will brighten their day.

4.Write an affirmation.  Get out a pen and a sheet of paper.  Spend 5 minutes writing an affirmation that speaks to your heart.   How do you feel after spending 5 minutes this way?

  • Some examples:

I am enough.
I am loving and deserve to be loved.
I am grateful for this day and all the blessing that it brings.
I am creative and my creative thoughts flow freely.
I am surrounded with abundance.

5.  Sit in silence.  Concentrate on your breath or sit quietly in prayer.

 

How did you spend your 5 minutes?

Be Happy Today

By: Gloria Marie

Sensational Sunday   Be Happy Today

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 we are going to be happy and practice some techniques that allow you to change your mood.

smile!

 

You have a choice whether or not to be happy today.  Things may go wrong for you.  Your car may run out of gas.  Someone may say something unkind to you. You may receive a bill that was unexpected.  Life is not meant to be perfect. But, you can control whether you feel happy.  This is a deep happiness that remains evan when life brings problems.

 

This happiness is being grateful when you wake up to a new day.  Happiness allows your energy to flow.  When you are unhappy, do you feel tightness in your chest?  Maybe around your heart area?  This is the constriction of your energy and that may be the first sign to stop and allow your energy to flow.  You can make a conscious decision to remain happy.  The more you relax and are aware of the flow of energy, the more you can change it.

Today, make the decision to be happy.  We are meant to enjoy life.  Tell yourself that no matter what happens, you will not close your energy.  If you begin to fell the tightness: meditate, do affirmations or whatever will get you out of that space.

Some days and some events are harder to deal with and will require more work on your part.  If you are having trouble feeling happy, try one of the suggestions below. Change your energy; the more you are aware of it the quicker you will be able to change.

Try One of These Techniques:

  1. Go for a short walk.
  2. Pray.
  3. Meditate.
  4. Sit down and take 5 deep breaths. Concentrate on the breath going in and out.
  5. Affirmations – write several down and say them out loud.
  6. Read an inspirational quote or book.
  7. Spend a few minutes thinking about what brings you joy.
  8. Close your eyes and visualize a location that brings you peace and happiness.
  9. Watch an inspiring video on uTube.
  10. Walk outside and be grateful for this incredible world we live in.

Have you made the commitment to be happy?

The Impermanence of Life

By: Gloria Marie

The Impermanence of Life

Clouds

Life is impermanent.  This can be hard to accept.  We want the good times to go on and on and we want to avoid the difficult days.  Divorce, illness, unemployment, and financial loss, that shouldn’t happen to ME.  Those challenging aspects of life should happen to other people, not ME (with a capital M and E).  Every experience in our lives gives us a chance to grow.  Staying strong and having courage through strife will empower you.

The poem below is written by Rumi and is from the book, “The Essential Rumi” translations by Coleman Barks.  Rumi (c. 1207-1273) was a poet and mystical genius of the Sufi tradition within Islam and has been called “the greatest mystical poet of any age”.  “The Guest House” so beautifully states for us to welcome each day and be grateful for what each day brings. Each person that comes into our lives has been sent as a guide from beyond.  Print this poem and put it someone where you can refer to it and remember to embrace life each day and accept and learn from each “visitor”.

 

The Guest House

 This being human is a guest house.

Every morning a new arrival.

 A joy, a depression, a meanness,

some momentary awareness comes

as an unexpected visitor.

 Welcome and entertain them all!

Even if they’re a crowd of sorrows,

who violently sweep your house

empty of its furniture,

still, treat each guest honorably.

He may be clearing you out

for some new delight.

The dark thought, the shame, the malice,

meet them at the door laughing,

and invite them in.

Be grateful for whoever comes,

because each has been sent

as a guide from beyond.

 –Rumi

Do you have any other favorite poems of Rumi? Let me know what they are!

 

Entering the Workforce After Divorce

By: Gloria Marie

Entering or Re-entering the Workforce After Divorce

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Entering or re-entering the workforce after a divorce can be frightening. Suddenly you are single and may need to support yourself.  Most of my marriage I was a stay at home mom.  I did lots of volunteer work and my ex-husband and I started 2 companies, but, when I went to write a resume, there was no one I could list for a recommendation. Or you may have worked but, need a better paying job. Have faith and believe in yourself.  You can small steps to find that ideal job.

Marianne Williamson, in her book, “A Return to Love” writes:

“God, please use me” is the most powerful affirmation we can say for an abundant career.  It is the miracle worker’s prayer. Everybody wants a great job. Accept that it’s already been given to you. The fact that you’re alive means a function has been assigned to you: open your heart to everyone and everything. That way you’re a vessel of God.”

Of course, the ideal career may not happen overnight.  You may have several jobs until you arrive at the career you love. The important thing is to believe in yourself and begin to take steps toward your path.  My May 4 blog had, “10 Questions to Find Your Passion”.  Look back at it and answer those questions, the more you learn about yourself, the clearer your goals and dreams become.  Do not become a victim; move forward, one step at a time.

Six Questions to help you create a vision:

1. What would you like to be doing five years from now?

2. What part of that could you begin doing now?

3. How do you need to plan and prepare so you can be in that role in five years?

4. What would you say are your best strengths?

5. What percentage of the time are you operating out of your strengths?

6. How could you increase that, or creatively apply your strengths to today’s challenges?