Spread a Little Sunshine!

‘The greatest satisfaction in Life is from Giving’ Richard Branson – Choicepoint Movie

The biggest gift you can give yourself, is to give to others without wanting anything in return. To give them your time, your compassion, love and laughter.

If you are feeling depressed, if your own emotions are overwhelming, if you aren’t feeling fulfilled or satisfied with your life, think about getting involved in work helping others whether paid or unpaid, or helping out a neighbour, joining a community group or facing a challenge for a charity – we all have it within us to spread sunshine to other people and you’ll be amazed at how it enables you to experience your own personanl growth and healing.

You can try this visualisation:

  • Find a calm, quiet place to sit, listening to some relaxing music.
  • Take some calming breaths, following your breath in and out of your body, bringing your attention back to your breath whenever your mind wanders.
  • Allow the music and your breath to relax your body, letting go of any stress or tension.
  • Take your attention to your heart and now imagine waking up to a bright sunny day, seeing a field of spring grass filled with yellow buttercups and the blue blue sky. Feel that uplift and sunshine in your heart.
  • The energy of the sun is pure gold and is filling your heart with compassion and wellbeing. Imagine your heart smiling
  • With every breath, the feeling spreads from your heart into the whole of your chest, up and down your body reaching your fingers and toes, up into your head, so your body is alive with this energy.
  • Now that energy grows and the golden sunshine smile spreads out of every part of you into the surrounding area, spreading further to encompass all you come in contact with.
  • Feel a big smile light up your face right now and take a nice deep breath.
  • From now on you can give and recieve love and compassion more easily.
  • Stay with that feeling as long as is appropriate, coming back to the room and opening your eyes when you are ready.
  • And remember, just smiling spreads some sunshine!
  • Enjoy. Until next time!
    Lots of Love
    Nicky xx

    Coming soon as MP3 recording.
    © Meditation Moments. Nicky Minter 2013.

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    Change the way you feel!

    So to live a content, happy and fulfilled life, we mainly want to feel emotions such as compassion, acceptance, love, gratitude, peace, enthusiasm, motivation, positivity, empowerment, forgiveness and hope.

    But sometimes we can’t help but lose ourselves to the lower energy emotions such as fear, anxiety, disappointment, anger, frustration, pessimism, shame, sadness and bitterness.

    It is normal, it is life, often driven by our egos, by past experiences, by attachments to possessions and people and a constant barrage of gloomy news and media driven expectations.

    If we have a desire and have an intention to spend more time living the higher energy positive emotions, we can use relaxation, meditation and visualisation to help us achieve this:

    • Find a quiet place to sit or lie down, listening to some relaxing music and close your eyes
    • Take some nice deep breaths, allowing your body to relax with every outbreath.
    • Get a sense of what emotion it is you are feeling and whether you feel it in your head or anywhere else in your body.
    • Breathe into that area, and imagine you are letting it go, it is softening and releasing.
    • Use your intention to release the feeling, and on every outbreath notice it moving and letting go, see it leaving your body from wherever feels appropriate.
    • Sometimes it is helpful to imagine a jug of liquid gold light pouring into the top of your head and as it travels down your body it heals, moves and helps the negative feelings on their way – out of your body.
    • When that feels better, as you breathe in, draw in the positive feelings you want to experience. Say the positive emotions to yourself and keep breathing them in, allowing the feelings to fill your entire body.
    • Repeat for as long as you need, imagining the colours associated with those feelings and allow those colours to fill all your cells.
    • Enjoy the new feelings and make an intention to do this any time you need to change the way you feel.
    • When you are ready, take some awakening breaths and return slowly to the room and your day.

    Have a happy day! Until next time.
    lots of love
    Nicky xxx

    Before you Meditate

    Usually when we sit down to meditate, we have loads on our minds. Here’s a tip:

    Write anything down that is on your mind – it could be negative things or anything you are excited about or planning.

    Include all the detail that is bothering you or takng up your thoughts.

    Have the intention that these things are taken care of and you don’t need to think about them for the moment.

    If you know how to do EFT, do some tapping before meditating to reduce the intensity of your thoughts.

    Enjoy your meditation!

    Return to the things you have written down and notice how you feel so much calmer about everything.

    Until next time
    lots of love
    Nicky

    Achieving Goals and Fulfilment in your Day!

    How many times do we wake up with a whole list of things to do – goals we want to achieve, and then the day happens and by the end of it we have been distracted, mis-directed, indecisive or confused? The day ends and we feel unfulfilled and frustrated.

    We may not always know exactly what our goals are, or many of them may be general chores, work-related, some may be deeper life direction plans, whatever they are, you know that it feels better at the end of your day when it feels like it has been purposeful!!

    Early in the day or any time you feel confused.com, it can be really helpful to spend a few moments connecting to your wisdom and truth and set an intention for your day. Here’s a visualisation to try:

  • Find a relaxing place to sit or lie, listening to music if you wish and close your eyes.
  • Take some nice relaxing breaths and follow your breath, relaxing and releasing any tension from your body and mind.
  • Now place your left hand over your heart and your right hand over your naval.
  • Breathe into these two areas feeling the connection between the two. Keep them here for the duration of this visualisation.
  • Say the statement to yourself ‘My intention is to have a fulfilling and enjoyable day’. Breathe with that for a moment.
  • Then say ‘I am connecting to my wisdom, clairty and truth’ and breathe with that for a moment.
  • Then say the statement ‘I am having a fulfilling and enjoyable day’.
  • Now see an image of yourself at the end of your day, and how you would look and feel when you have achieved your goals.
  • So you may see yourself as calm, relaxed, relieved, excited, happy and fulfilled.
  • Now bring that image and those feelings into your body and experience those feelings as if your fulfilled day has already happened. Breathe with that for a moment, connecting the feelings throughout your whole body.
  • When you are ready, open your eyes and start your day with purpose! If appropriate write down your ideas for your day ahead, make a list, a plan and then just DO IT and ENJOY IT!!
  • You will now find that you feel purpose and fulfilment in everything you do, even the mundane things!

    Happy achieving!
    Until next time
    lots of love
    Nicky xxxx

    Release the negative self talk

    Haven’t we all experienced it? Some of us daily, hourly, minute by minute, some of us less so, but still they sometimes reoccur – the voices criticising, the judgement, the loss of self esteem – the voices affirming negative statements in our heads and we believe them, until we become aware of them and realise these are just thoughts that can be changed to allow us to move forwards and feel positive.

    Using Visualisation can be a great way to change these thoughts from negative to positive:

  • Find a relaxed, calm place to sit or lie and listen to relaxation music if you like.
  • Close your eyes, take some relaxing breaths and continue until your body feels heavy and deeply relaxed.
  • Tune into your negative thoughts and be present with them for a moment.
  • Where in your body do you feel them and how do they make you feel?
  • On your outbreath, imagine you are shouting the negative words from where they originate and they flow out from your mouth.
  • You see the words landing on a large artists pad. Continue with as many as you need.
  • Now take a paint brush and using any colours you like and with a watery brush, paint over the words and they all run and become one messy page.
  • Toss that page into the bin, and on a fresh sheet, using appropriate colours, write all the positive feeling you want to experience.
  • Then as you breath in, take each positive emotion or statement one-by-one into your body and mind, and breathe it through every cell to the essence of your being. Really experience the feeling of that positive emotion.
  • Use statements to reinforce each emotion eg; I am happiness, I am forgiveness, I am acceptance, I am confident, I am calm, I am coping etc.
  • When complete take a nice big deep breath and feel attuned to those positive feelings.
  • Return to your day feeling uplifted, positive and happier.

    Enjoy! Until next time.
    lots of love
    Nicky xxxx

    Find CALM in the Present Moment

    The present moment brings peace and stillness. When you are focussed totally on the Now, the Moment, all else falls away. The attachements to the past and your worries about the future disappear and a period of complete connection with the moment occurs!!

    Try this:

  • Find a quiet place to relax and sit or lie comfortably. Close your eyes.
  • Breathe slowly, taking a few moments to follow your breath and start relaxing throughout your whole body.
  • Begin following your breath up and down your body and with your intention take the in-breathe to the top of your head and the out down to your feet.
  • Continue this for a few minutes.
  • Now count in to the count of 4, hold for count of 2 and breathe out to count of 6.
  • When you breathe out, stay in that space for as long is comfortable before you breathe in again.
  • Enjoy the peace, stillness and calm in that space.
  • Allow any thoughts to pass through, bringing awareness back to the breathing pattern.
  • Return to normal breathing when it feels appropriate.
  • Open your eyes and calmly return to your day, feeling in control and more peaceful.
  • I hope you enjoy. Until next time.
    Lots of love
    Nicky xx

    Inner Guidance and Peace

    Are you following what your heart and soul really desires? Or are you distracted by busy lives and a crammed mind? Do you feel overwhelmed and stressed and in need of some inner guidance and peace? Maybe you have the intention to meditate, but you forget or you don’t make it a priority?

    There is so much written on these subjects now with many wonderful books, movies and trainings, teaching you how to align to your purpose in life, encouraging you to release your stress and feel various enlightened emotions, so I urge you to read, read and read.

    However, what I am offering you here is a SIMPLE experiential way to connect daily to your inner peace and guidance through Relaxation and Meditation.

    In due course you will recieve recorded MP3 meditations daily, reminding you to make that connection every day with your inner self, intuition, your heart and your soul, enabling you to feel a greater sense of DIRECTION, FULFILMENT, HAPPINESS and PEACE with yourself and life.

    For now, follow my regularly updated suggestions to start this journey connecting with your inner knowledge and calm, or for those of you already on this journey – it’s a gentle reminder to keep connecting to stay true to yourself.

  • Find a quiet place and make yourself comfortable. Listen to relaxing music if you like.
  • Follow your breath as it enters and leaves your body, continue doing this for some moments, bringing your attention back to your breath.
  • As you breathe feel relaxation flowing through your body, and feel all your muscles and any tension releasing.
  • Take your attention to your naval area. Imagine a yellow light there and in that light is the word PEACE.
  • Keep saying the word ‘PEACE’ and as you do feel the yellow light expanding and expanding and filling your whole body.
  • You feel filled with PEACE. Stay with that for as long as feels appropriate.
  • Allow that yellow light to surround your whole body, have the intention that it is supporting and protecting you.
  • When you are ready, bring your attention back to your naval, open your eyes and enjoy the Calm and Peace you feel.
  • I hope you enjoy. Until next time!
    lots of love
    Nicky xxx

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    © Meditation Moments. Nicky Minter 2013.