Tag Archives: Self-Help

Many of us go through life feeling frustrated and unhappy due to feeling a ‘lack’ of something. We often see the problem being down to needing more of something from someone, or a solution from outside of ourselves, whether it is more love, more appreciation, more success, more fulfilment, more motivation, more confidence, more trust.

What are you NOT experiencing in your world that you want to experience?
What are you NOT getting from the people around, your job, your life, that you feel you deserve?
What would make you feel happier and more content and at peace?

The wonderful thing is that we can CREATE these feelings for ourselves, we are incredible creative beings and are capable of giving ourselves everything that we need to be happy and content.

Find a quiet place to sit or lie down listening to relaxing music.

Take some nice deep breaths and feel your body relax and let go of any tension.

Spend a few moments thinking about what you feel you are missing from your life right now.

Once you have decided what it is (best to stick with one at a time), just be aware of it and acknowledge it.

Take your awareness to your breath and follow the rise and fall of your abdomen as you breathe in and out.

For the next 4 breaths, when you breath out, squeeze as much air out of your lungs, using your rib muscles to assist with this. Notice the breath in becomes much longer as you draw more air into your lungs.

Return to normal breathing and get a sense of a tingling vibration throughout all your cells.

Your cells are now creating, bring the awareness of the positive feeling you want to experience into all your cells, saying the word over to yourself.

As you repeat it, see this feeling growing and multiplying, growing and multiplying within all your cells, filling your body entirely.

You are now brimming with this feeling, it is overflowing out of your body and completely surrounding you like a bubble.

Have the intention to stay tuned to these feelings from now on and say it as an affirmation to yourself: ‘I am filled with …….

When you are ready, come back to the room, open your eyes and notice how much better you feel.

It is beneficial and reinforcing to repeat this for 21 days. You can add other positive feelings you wish to bring into your experience using the same exercise.

Good luck and enjoy!
Until next time
lots of love
Nicky xxxxx

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

Spread a Little Sunshine!

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‘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.

Change the way you feel!

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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

Achieving Goals and Fulfilment in your Day!

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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

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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

This entry was posted in Uncategorized and tagged Anger, Emotion, Happiness, Health, Mental Health, negative, Self-esteem, Self-Help on April 17, 2013 by nickyminter.

Meditation Moments

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