My thank you, to you…

 

Thank so much for stopping by and wandering

through the pages of my heart 💜

Mandala Coloring Book

Mandala Coloring Book 2

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Ever think of coloring as an adult? Every think of coloring as meditation? I’ve benefited from coloring to quiet my mind when I get stressed. It improves my focus and relaxes my whole body.

Benefits of coloring for adults:
  • Your brain enters a focused meditative state. Much like gazing at a candle but more active than that. 
  • Stress and anxiety levels have the potential to be lowered.
  • Negative thoughts release and positive feeling and emotions have room to grow.
  • Keeps you in the “now”. In the present which helps you attain mindfulness.
  • Unplugging from technology promotes creation over consumption
  • It’s an inexpensive way to add art and creativity into your life.
  • It can be a relaxed social gathering.
  • It’s portable!
How to Color a Mandala:

It’s easy!

  1. You will need crayons, pencil crayons, chalks, pastels, paint, or markers in a variety of colors.
  2. Print a mandala or stop at any dollar store, book store or craft shop and purchase a coloring book. You can find a ton on amazon.com too!
  3. Find a quiet and comfortable place where you can work comfortably with no distractions. You can even increase the meditative qualities by finding a spot in a nature where you won’t be disturbed. Here you can take in the scents and sounds while you create your art. 
  4. Color!

Try not to think too much about what colors you choose, or what’s matchy matchy. Let your instincts guide you. After you begin with the first color, the rest will follow naturally. Susan F. Fincher, the author of numerous mandala coloring books, says, “One color on the mandala invites another, like a guest who asks to bring his friend to your party.”

 

heart white©S.Halloran-runningtozen.org

Mantras for Meditation

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  1. “Aum”, “Om”
    Sanskrit/Hindu, meaning “It Is” or “To Become”.  Also used in Buddhism and other traditions. It is a sacred word. One translation being that it is the first breath of God. It can also be reference to; the soul, the self within, the entirety of the universe, truth, the divine, the spirit, energy, or ultimate knowledge. Listen here.
  2. “Om Mani Padme Hum”: Buddhist, meaning “Hail the Jewel in the Lotus” (perhaps the jewel being Buddha, perhaps our sufferings) Listen here
  3. “Om Shanti Shanti Shanti”: “shanti,” which means “peace,” is chanted three times. As a spiritual aspirant, one chants shanti in desire for the occurrence of circumstances conducive to a spiritual education. But these mantras can be chanted for peace in a general sense as well. Listen here.

“As we purify our own consciousness by extricating ourselves from the grosser vibrational planes, we turn back toward the formless. The practice of mantra is a technique for tuning us to those subtler vibrational levels. As we move more and more deeply into mantra, the sound becomes the vehicle that allows us to experience both halves of the act of creation-and-return, so we’re going from the many back into the One, and then from the One into the many, all on the strength of the mantra.

Mechanical vibration alone won’t do it, of course. The mantra and the reciter of the mantra are not separate from one another, and the power and the effect of the mantra depend on the readiness and the openness and the faith of the one who’s doing it. In fact, mantras in and of themselves don’t do anything at all – it all has to do with the beings who work with them. Mantras aren’t magical spells; power mantras are just sounds, unless you’re the kind of person who has the one-pointedness of mind and the particular personality characteristics that make those power mantras work. That is, what a mantra does is to concentrate already-existing stuff in you. It just brings it into focus. It’s like a magnifying glass with the sun: The magnifying glass doesn’t have any heat in and of itself, but it takes the sunlight and focuses it; it makes it one-pointed. The mantra becomes like that magnifying glass for your consciousness.

Mantras can be used as a way of stilling thought as well as focusing it. If you imagine the mind as being like an ocean, with waves of thought surging along on it, waves going in all directions because of the crosscurrents of the tides and the winds – in that ocean, a mantra sets up a single wave pattern that gradually overrides all the other ones, until the mantra is the only thought-form left. Then there’s just one continuous wave going through your mind – going and going and going.

– Ram Dass – Why Do We Use Mantras

Meditation With The Owl

4K-Owls-Wallpaper-For-AndroidMeditation With The Owl 

Get comfortable in a place where you won’t be disturbed. Find a quiet place outside, or put on nature sounds if either of these options are available and make you feel more connected to owl energy.  Do whatever you feel guided to do.

Imagine you are in a wooded area, perhaps sitting safely upon a tree limb as you watch the owls soar from tree to tree. Imagine the feeling of the air around you, hear the wings of the owls as they fly near. Feel the branches you’re sitting on, feel the wood beneath your fingertips, smell the tree sap and the woods all around you.

As you watch the owls, speak to them, state what it is you would like owl wisdom on. You could simply think,  “Owl Energy. I look for your wisdom” Or you could say, “Owl Energy. I feel that I am stuck in (name your personal situation). Help me see through the darkness. Help me see with wisdom and direction.” 

Continue to become a part of the woods you’re in as you grow more comfortable sitting in the tree as you feel the flap of an owls wings in the air brush against you as it sits next to you on the branch. Note any observance you have; any feeling, words that are spoken or come to mind, symbols, etc.. Stay in this moment with the owl for as long as you feel guided to. Feel your heart fill with gratitude for this moment.

When you feel you are ready open your eyes and feel the lightness in your spirit.

I can’t emphasize this enough, journal your meditation. Write down any information you received. If you received any symbols, google them. You may even be revisited by an owl in a dream. In meditations like these that essentially search for your own inner wisdom to shine through, often clarity of the message isn’t completely understood at first glance. Give it time. 

©S.Halloran-runningtozen.org

Emotional Purification Exercise

I ran across this emotional purification exercise yesterday and found it to be very grounding while still feeling fluid. It’s kind of a mental bath. If feeling mucky mentally it’s a good mental exercise to do for washing away all the stress and worries of the moment. Sometimes all I need is a momentary break in the flow of negative thoughts to feel refreshed, or to even come up with an idea or answer that my head seemed blocked to find a solution for. I get caught up in my own internal drama something simple like this is perfect!

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BY: Katie IndiCrow

Suggested exercise:

Take 3 deep, long breaths.

Allow yourself to come into your body and set the intention to slow down your thoughts and increase emotional flow.

Allow yourself to connect in to the images/videos that appeal to you in this set.

Visualize yourself blending in with the flowing of the water.

Connect to the swirls and waves and colours.

(Allowing yourself to search through the bubbles brings you into them)

As you are doing this, intend to Invite in peace and balance and release all else.

Enjoy the flow of tranquility and relaxation entering your system.

Note: each image does something different. Try one at a time or viewing as a series. Give each a minute to connect!

This activity will also help connect to calm in stress. Remembering to breathe as we feel all of this is important.

ENJOY! REPEAT AS INSPIRED.

In loving co-creation,

Katie IndiCrow @ IndiCrow Energetics

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Morning Mindfulness

“Waking up this morning, I smile.
Twenty-four brand-new hours are before me.
I vow to live fully each moment
and to look at all beings with eyes of compassion.”
~ Thich Nhat Hanh

 

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How you start the first 10 minutes of your day does more than any other 10 minutes of your day to orient your life toward true joy or mindfulness. 

 

 

 

 

 

Meditation Mantras

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Inspiration For Meditation

 

    1. I am bliss
    2. This moment is perfect, whole, and complete.
    3. Nature is conspiring for me. 
    4. I have no expectation of any result.
    5. Recharge, renew, then respond.
    6. The power of intention lies within.
    7. I will follow my bliss. 
    8. I am as dynamic as my rest. 
    9. I am available for energy and creativity.
    10. My nature is to flow. 
    11. I am grateful for… 
    12. What is true for me today?
    13. My intent is heard by universal intelligence.
    14. Everything and everyone is extended self.
    15. The answers are sourced within.
    16. I am committed to my personal growth and evolution.
    17. My bliss is judgement free. 
    18. My true nature is spirit. 
    19. I celebrate my extended self.
    20. My true happiness is sourced from within. 
    21. I am.

mindfulness meditation

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▪It’s recommended that those new to meditating only practice for about 3 to 5 minutes to start, then you can build on it as you become better at stillness of mind.
▪Meditate in a location and environment where you will be distracted as little as possible.
▪Get comfortable seated, or laying flat on your back, or with a chair propping you up.
▪Close your eyes and begin with a breathing exercise like this; (mindful breathing meditation). Now focus on your breathing but don’t try to forcibly alter it. Just be present in the moment. Whenever your mind wanders, focus on your breathing.
▪Sit with whatever thoughts go through your mind, without holding onto it. Lose any judgement you have over these thoughts. Some may be good, some bad. Let them ebb and flow. But always remember to come back to focusing on your breath. Allow your mind and body to settle.
▪When you feel ready or cannot stay focused on your breathing any longer open your eyes and give yourself permission to release negative thoughts.

 

New Moon Manifestation Meditation & Drum Circle

 

Today was a little different, never been to a drum circle before. The hubby and I went to a 2 hour New Moon Manifestation Meditation & Drum Circle. We talked about the new moon and what we want to manifest in this next month, meditated on positive changes and positive affirmations and then had a super fun, energy filled drum circle as we sat around a virtual stone fire. It was a lot of fun and very insightful. It was our first ever drum circle. And based on today, we will do it again, soon!

 

 

New Moon in Aries

Lesson To Focus On: To pursue independence and freedom

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Meditation Intention Setting Ideas For This Moon!

  • Set intentions for personal achievement and growth
  • Make a commitment to something that is meaningful to you
  • Set intentions towards physical fitness and health
  • This is a time to face fears and overcome challenges you may have been facing
  • New beginnings
  • Take time to contemplate in meditation, your life direction, and act on it

 

 

NEW-MOON

Mini Intention Setting Meditation That Can Be Done Anywhere And Anytime

To begin settle into a comfortable posture. …..Allowing your eyes to lightly close and your mind to become still. Then when ready…

Taking three deep, slow, mindful breaths to settle in.

Contemplate:

  • 1) What intention do you want to set today? It can be a goal, a focus point, a commitment to yourself (see ideas above). State your intention either softly to yourself, or aloud. 

Take three deep, slow, mindful breaths focusing on your intention.

  • 2) What step(s) will you take to begin manifesting your intention? 

Take three deep, slow, mindful breaths envisioning yourself taking the action to manifest your intention. 

Now…

Taking three deep, slow, mindful breaths once again, fill your heart and mind with the knowing that all you need to manifest your intention will reveal itself to you. Then, three more deep, slow, mindful breaths  before gently opening your eyes.

 

 

 

 

 

 

 

Tree Meditation

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Imagine the type of tree that you want to be, and then begin to find your roots in the floor or ground while standing up, straight and tall. Imagine that you are becoming really grounded by your feet, like roots of a tree spreading through the ground. 

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As you close your eyes, imagine that you are growing taller becoming stronger, rising up into the sky, reaching for the rays of the sun. Move your attention from your feet, up through your legs, and pay notice to how it feels Then, let the feeling spread into your arms. Notice how your body is feeling.  Imagine your arms are like branches spreading wide, strong, healthy. Feel your connection to the other trees that stand tall with you in the forest. Look up and around and see the canopy. Where all the branches touch other trees and animals find safety and shelter within. Imagine the animals filling their belly’s and laying down to rest full and content in your the shelter of your branches. See the butterflies fluttering playfully as they wind in and out of your outstretch limbs. Hear the birds chirping and calling to one another as they set up to nest in your protective canopy of green. What else do you see within the shelter of your leaves and branches?

 

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A Green Forest Landscape with TreesNow begin traveling up your trunk, moving your attention up out of your limbs and to the top of your head. Travel all the way up to the  top of your tree-self, beyond the branches. Take a moment here, what do you see? What does your surrounding forest look like? Is it tropical, do you feel sun drenched?? Or are you in the mountain ranges, able to see far and wide? Are you in a rain forest with rain beginning to gently fall upon your leaves? Is it sunny outside? Are you somewhere you’ve been before or wanted to be? Now stand tall and feel the strength of your being. You are rooted. You are healthy. Your roots can extend as far as you want them to go gaining nourishment and knowledge along the way. Stay in your forest as long as you wish exploring the feelings.

 

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71QHr4tBQeL._SX425_.jpgWhen you’re ready, think of what you need to let go of, what’s draining your energies, your vitality. Allow all that to slowly move through your limbs and extend out to your leaves. The leaves begin to turn brown and fragile.  Then, when you’re ready, allow the leaves to gently fall off you to the ground. Knowing they now no longer cling to you but instead lay at the ground near you to nourish you and only bring forth new seedlings of growth, upon your branches. Linger here as you feel this new energy of growth fill your senses. 

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Slowly come back to you. Feel the sunshine and air surround you like a hug. 

You feel lighter

You feel renewed

You feel refreshed

You feel grounded

 

Tree Meditation © 03/27/2019 Susan (Suzen) Halloran