Morning meditation for gratitude and happiness
What we have (achieved), all the possibilities that surround us, we can take for granted. Or appreciate it anew every day. Gratitude is like a muscle that needs to be exercised for a better life.
• Sit in a meditation position (eg, cross-legged). Breathe in and out deeply.
• Connect: Imagine roots growing into the earth beneath you. Open up and let bright, energetic light flow into your imagination.
• Picture the day ahead in the most beautiful colors: a workplace full of joy, laughing colleagues, happy customers. Let everyone appear in a glowing, shining light.
• Do negative thoughts , uncomfortable feelings or conflicts arise? Let them pass like clouds in the sky.
• Say the following sentences to yourself: “I’m happy like the spring sun.” “Joy is my natural state.” “I’m happy like a child.”
• Feel the gratitude – for life. For example, say the following sentences or your own: “I thank my husband, my friends, my colleagues…” “I am grateful for my health, my inner and outer wealth and the beauty that surrounds me.” I’m grateful that I have a good place to live.” “I give thanks for my body , with which I can move and experience.”
Table of Contents
develop femininity
Five Waves of Beauty
FIRST WAVE Lie on your
back, legs bent. Hands under knees, thighs press against abdomen. Inhale into your abdomen and exhale quickly and forcefully seven times, drawing your navel toward your spine. Allow energy to circulate first to the tip of the nose, then to the whole face and hair.
SECOND WAVE Slide
hands under hips (palms to floor, thumbs touching). Lift both legs slightly off the floor and alternately stretch and tighten as you would when cycling. Breathe in when bending the right leg, breathe out when bending the left leg. Draw in your navel. After 15 breaths press your legs against your abdomen. Stay short.
THIRD WAVE
Repeat the second wave in reverse, exhaling as you bend your right leg. At the end bend both legs back over the stomach.
Repeat the second wave in reverse, exhaling as you bend your right leg. At the end bend both legs back over the stomach.
FOURTH WAVE Stretch your
legs straight up. Kick your heels alternately against your buttocks, inhaling on the left foot, exhaling on the right. After seven right kicks, let the energy flow back to the tip of the nose. Don’t worry if you can’t kick your buttocks at first: just keep going, keeping your thighs vertical, performing the movement as your body allows.
legs straight up. Kick your heels alternately against your buttocks, inhaling on the left foot, exhaling on the right. After seven right kicks, let the energy flow back to the tip of the nose. Don’t worry if you can’t kick your buttocks at first: just keep going, keeping your thighs vertical, performing the movement as your body allows.
FIFTH WAVE
Repeat the fourth wave in reverse: Exhale as you step with your left foot. Then let the energy circulate.
Repeat the fourth wave in reverse: Exhale as you step with your left foot. Then let the energy circulate.
feel serenity
Energizing mantras
„Soham“
The sounds of a mantra create vibrations in the body. “Soham” is a Hindu mantra and roughly translates as “I am who I am.” When you breathe in, pronounce the syllable “so” and when you breathe out, say “ham”.
“Om Namah Shivaya” means “I honor the inner self”. This mantra helps to go within and detach from your thoughts. By the way, it is also recited by the protagonist in the bestseller “Eat, Pray, Love”.
„Sat, Chit, Ananda“
The three Sanskrit words stand for “truth”, “consciousness”, “bliss”. They are part of the so-called Moola Mantra – a special healing mantra – which is supposed to activate trust in life.
connecting heaven and earth
This exercise from Qi-gong creates the mental and physical conditions to get back into balance.
STAND with your legs hip-width apart.
Slowly LIFT both arms. Stand on tiptoe and breathe in. The breath is as long as the movement.
BRING hands together overhead and palms up. Relax your shoulders and lower back as you continue to breathe in calmly.
Exhale just as slowly, lowering your heels and arms as you do so. Repeat the movement three times. Breathing and practicing are one.
3 tips against bad mood
Mood swings are a sure sign that life is out of whack. Maybe something is slowing you down? Or is it draining your energy? Unfortunately, it is precisely then that we tend not to pay enough attention to ourselves. It would be important to have time now – for yourself.
1. Go outside! Whether you hike along a river, climb a mountain peak to open your heart, or take a dip in the sea that cleanses body and mind at the same time: Nature is an excellent source of energy and harmonizes a troubled soul in no time.
2. Cuddles Afterwards, a self-massage is good: Apply sesame or coconut oil to the scalp and hair. Then distribute oil from top to bottom on the body, massage it into the arms and legs in up and down movements. Use both hands to stroke clockwise along the abdomen. Wrap yourself in prepared towels and meditate cross-legged, heel-sitting or in a chair.
The power of mindfulness
Not analyze-consciously experience. Don’t judge – accept things as they come: With mindfulness, the cycle of negative thoughts and feelings can be broken, creativity and intuition are increased. For example, watch your breath. Or feel how your body feels after waking up.
3. Enjoy Shower off the oil (e.g. with a mash made from chickpea flour) and slip into comfortable clothing. Now one more cup of tea – and you will feel (more) comfortable in your own skin again.
Heart meditation for yourself
Experienced disappointments and injuries lead to closing oneself off to life. The Kindle the Embers of the Heart exercise helps to open up again to allow compassion, connection, unity and love to emerge.
Sit in a comfortable position, keeping your back straight. Watch your breathing and the pauses in between. Feel into the stillness. Bring your attention to the center of your chest – slightly to the right, this is where heart awareness occurs.
Allow your breath to flow there, noticing the rise and fall of your chest. Exhale any pain, feeling, or image that arises. The stillness calms the mind.
