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Physical


Standing straight with feet shoulder-width apart and shoulders relaxed, breathe in through your nose to the count of six as you raise your arms overhead. Hold your breath for four counts and then breathe out through your mouth to the count of six as you slowly lower your arms down to your sides. Do four to eight repetitions each time saying, “I am deeply alive.� Practice the Standing Breath three more times throughout the day.


Stand with your feet shoulder-width apart. Lace your fingers together and place your knuckles under your chin. Inhale slowly to the count of six, feeling the air moving at the back of your throat. Simultaneously raise your elbows up towards your ears while pressing down with your chin against your hands. Let your head drop back gently, exhaling through your mouth to the count of six and bringing your elbows together in the front. Bring your head forward, press your chin down and begin another cycle. Do eight repetitions and say, “I am open.�


Stand with feet hip distance apart. Begin with arms down in front, palms together. As you breathe in, bring your hands behind your neck, tighten buttocks to protect lower back, and arch back gently by pushing your hips forward (you can bend your knees slightly if you wish) for a good stretch. Hold your breath for a moment. Now bring your arms forward with knees bent and swing your arms back as you lower your head down, exhaling completely through your mouth. As you inhale through your nose, swing your arms back up as you come back up and repeat the movement. Do eight repetitions and say, “I am letting go.�


Make sure that you are raising the opposite arm and leg together to get the full benefit of the right and left brain working together. Stand with your feet about two feet apart. As you inhale bring your arms up with your elbows bent and hands making tight fists. As you exhale squat down pulling your elbows down. Inhale as you straighten your right leg and balance while you lift your left knee and right arm up. Go back to squatting position, exhaling. Inhale as you switch to standing on your left leg and bring your right knee and left arm up. Do eight repetitions and say, “I am balanced.�


Stand with feet wide apart. Breathe in through your nose and as you breathe out squat down, arms bent in front with tight fists. Contract abdominal muscles as you breathe out completely through your mouth. As you breathe in straighten up and stretch to the right. Breathe out as you squat and then come up and stretch to the left. Do eight repetitions and say, “I am cleansed.�


Stand with your feet apart, hands together at the center of your chest. Raise your arms up and make a fist with your left hand. Clasp your right hand around your left wrist and pull gently to your right side. Repeat on the other side. Return to center. Reach up with your hands. Look up and arch your back slightly keeping the buttocks tight to protect your lower back. Come back to center. With knees slightly bent, bend forward from the hips, flat back. Lower your hands towards your feet. Relax your arms, neck and shoulders to the count of five. Reverse that by lifting your arms out to the sides. Stand up straight with hands overhead and apart. Lower your arms and bring your hands back together at the center of your chest. Repeat three more times and say, “I am flexible.�


Begin by standing with your feet wide apart and then turn your right foot out and back foot slightly inward. Bend your right knee so that it is directly over your right ankle. Place your right hand on your right thigh and extend your left arm straight up from the shoulder and reach up, palm facing forward. Bend from the waist and bring you elbow down to rest on your thigh. Hold this position while you breathe deeply and count the number of breaths before you switch to the other side. As you build strength you will be able to hold this pose longer. Repeat three more times and say, “I am strong.�


Lunge forward with your right leg and bring the left leg back as you balance on the ball of your left foot. Raise your arms up and reach towards the sky. Take several deep breaths as you imagine the rays of the sun streaming into your solar plexus. Return to center and then repeat with the left leg forward. Repeat sequence three more times and say, “I am powerful.�


Use your right thumb to massage the entire palm of your left hand and pay attention to tender areas. Using the thumb and forefinger, start at the base of each finger and massage toward the tip, squeeze firmly at the tip and then shake out the hand that is doing the massage. Repeat on the other hand and say, “I am energized.�


Allow 10 to 20 minutes for this exercise, either in silence or with soothing music. Lie on the floor flat on your back, feet resting comfortably apart with arms down by your sides away from your body - palms facing up. Progressively tense and then relax all your major muscles. Start by flexing your feet towards your head, tighten calves, knees and thighs, and then let go. Continue up the body tightening and then releasing your buttocks, abdominal muscles, chest, shoulders, arms, hands into fists and finally tighten the muscles in your face and relax. End by taking a deep breath and as you exhale release all the tension left in your body and say, “I am relaxed.�


Take time to get grounded by connecting with the earth. Begin by simply standing on the earth barefoot and feel the support beneath you. As you breathe in imagine energy coming up through the soles of your feet and filling you with life-force energy. As you breathe out imagine blocks of tension leaving your body and dissolving into the earth. Once you feel the connection, stand with your feet shoulder-width apart. As you come up on your toes, raise your arms up, elbows bent, hands making fists. As you come back down on your heels, swing your arms down by your sides and say “haaa.” Repeat several times and say, “I am grounded.”


Mental


Sit with your spine aligned and eyes closed. Rest the index and second finger of your right hand on the center of your forehead between your eyebrows. Close your right nostril with your thumb. Inhale slowly through your left nostril to the count of six. Close your left nostril with your ring finger and hold your breath for four counts. Then open your right nostril by removing your thumb and exhale for six counts. Inhale again through the right nostril for 6 counts. Close your right nostril with your thumb. Hold for four counts. Open left nostril and exhale 6 counts. Inhale through the left nostril six counts...continue this rhythmic breathing cycle at a comfortable pace until you feel calm and say, “I am calm.�


Using a light touch with your fingertips, place your thumb and middle finger on the center of your forehead, midpoint between your eyebrows and hairline, over the center of each eyebrow. Hold with light pressure for 30 seconds or more and say, “I am clear.�


Simply write what you want to create in the center of a blank sheet of paper, i.e., “I am healthy and fit,” and circle it. Now allow your right brain to respond with what it associates with that desire, i.e., swimming, yoga, eating salad, etc. Whatever comes up, write it down and circle it until you have a cluster of words surrounding your desire. This is meant to be a spontaneous, creative process and does not require logical thinking. Have fun with being creative and say, “I am creative.”


Create a vision for your life. Find a peaceful place to sit down and begin writing the next scene in your life. Describe what the next episode of your life looks like with as much detail and feeling as possible. It’s up to you if you want to write a comedy, love story, adventure, drama, or documentary and say, “I am visioning.”


Either sit in a comfortable position with your spine aligned or flat on your back on the floor. Place one hand below your navel and focus on the rise and fall of your belly as you breathe deeply. Expand your belly as you breathe in and gently contract your abdominal muscles as you breathe out. Whenever your mind wanders, gently bring it back to the focus of your breathing. After a few minutes, or when you feel deeply relaxed, begin to visualize what you intend to manifest. Picture it in your mind’s eye in as much detail as possible and say, “I am choosing.”


What is blocking you from having what you most desire? Often it’s a thought or belief you carry around without even knowing it’s there. Write the answer to this question. “What have I not been willing to do in order to have ______?” Once you are aware of your blocks, you can release them! Say, “I am willing.”


At your next meal (or snack), create a ritual for present moment awareness. As you engage all of your five senses, pay attention to everything you taste, hear, see, smell and touch. Come to your senses as much as possible throughout the day. Say, “I am present.�


Recall a time in your life when you felt confident. Write a note to yourself describing these circumstances as though you are recalling a memory with an old friend. Remember the time when you...and then transfer that feeling of confidence to yourself in the present. Once you have vividly recalled that memory you can use it whenever you want to feel confident. Say, “I am confident.�


Ask yourself these four magical questions to evoke a positive response and feel content: What am I proud of? What am I grateful for? What am I looking forward to? What am I committed to? Wait for the answer for each question to come to you, and when you have all four answers, say, “I am content.” It may be helpful to write down your answers to carry with you throughout the day. Say, “I am content.”


Rub your hands together for several seconds until you feel the warmth. Place your hands over your heart center as you imagine what you desire. Now feel the feeling that comes with having what you desire. For example, if the feeling associated with having a healthy, fit body is confidence, you can be the feeling of confidence, do what confidence does, and have the healthy fit body that confidence has. Say your new feeling out loud, such as: “I am feeling confident.� You now have the same energy vibration of what you intend to manifest. Say what you are feeling.


Simply cut out pictures from magazines, etc., that represent the images of what you want in your life. Arrange them on a poster board, in a frame, a scrapbook or on a bulletin board and look at them every day to stimulate your imagination. You’ll be amazed at the power this has to help you manifest your dreams and desires. Say, “I am manifesting.”


Emotional


Get your body into a comfortable position, sitting or lying down. Close your eyes and take several deep breaths until you feel relaxed. Bring your awareness first to your feet and then slowly move your attention up your body and scan for any physical sensations such as tension, pain, tingling, warmth, coolness, etc. Ask your body what it needs to be healthy. Now focus on the area of the body that is asking for attention and ask if there is an emotion behind the physcial feeling. Once you identify the emotion ask, “What is the message?” Once you get the message, say, “I am aware.”


Stand straight with both arms extended out to the side, palms down and spin in a clockwise direction. Be sure to focus on one point in front of you before you begin spinning and then keep focusing on that point as you turn to the right. (As a series, begin with three spins for the first week and then add two more spins each week until you have reached 21 spins.) Resting position: After spinning, place your palms together with fingers spread and focus on your thumbs to regain your equilibrium and say, “I am safe and secure.�


Lie on your back with palms down. Engage your core muscles and inhale as you extend your legs straight up, feet flexed, lifting your head off the floor. Exhale as you slowly lower your legs and head back down. (As a series, begin with three repetitions for the first week and then add two more each week until you have reached 21 repetitions.) Resting position: lie on your back in relaxation pose and rest for two deep breaths and say, “I am passionate.�


Kneel with your knees under your hips. Lower your chin toward your chest while placing your hands just below your buttocks, toes curled under. As you inhale let your head drop back as far as comfortable, squeeze your shoulder blades together and arch back gently, then exhale as you return to starting position. (As a series, begin with three repetitions for the first week and then add two more each week until you have reached 21 repetitions.) Resting position: with your knees apart and feet together, sit on your heels and lower your forehead to the mat with arms outstretched in front of you. Relax for two deep breaths and say, “I am expressive.�


Sit with your legs extended out in front of you, feet flexed. Place your hands flat on the floor by your hips, arms straight, fingers pointed forward. Inhale as you lift your hips into a tabletop position. Don’t overarch your back. Let your head fall back and tighten your buttocks. Exhale as you come back to starting position. (As a series, begin with three repetitions for the first week and then add two more each week until you have reached 21 repetitions.) Resting position: Sit with knees bent and soles of your feet together away from your body about 12 inches. Rest your elbows on your inner thighs and release your wrists by rotating them several times in both directions and say, “I am optimistic.”


Begin by lying face down with legs extended and toes curled under, hands under your shoulders and feet shoulder width apart in alignment with your hands. Lift your body by coming up on your toes and straightening your arms, like a modified push-up. Look up, arch your back and raise your chest and exhale. Inhale and lift your hips and buttocks up and lower the head down between your arms, making an inverted V with your body. Exhale as you return to the first position. (As a series, begin with three repetitions for the first week and then add two more each week until you reach 21 repetitions.) Resting position: Relax with knees and feet together, forehead on the floor, arms resting by your sides, hands by your feet and say, “I am happy.�


Sit on the floor either on a mat or rug and position your buttocks close to your feet, hands grasping your legs under your knees. Bring your chin towards your chest and rock back, shoulder blades touching the floor, legs go over your head. Then rock forward, place your feet on the floor, exhale deeply and say “haaa” with the intention of freeing up stuck emotional energy. Do seven repetitions and say, “I am free.”


Lie on the floor in the relaxation pose and close your eyes. As you breathe in deeply, imagine positive energy coming up from the earth like a clear stream of water and moving in through the soles of your feet to the top of your head. As you breathe out completely, imagine that stream turning into a waterfall and washing away the debris of negativity as it moves down from the top of your head and out through the soles of your feet and back into the earth. Repeat six more times and say, “I am relieved.�


Sit on the floor with legs crossed. As you inhale, bring your hands behind your back, lace your fingers together, lift your arms slightly, expand your chest and feel your heart center opening. Hold for several seconds and then release. Place your hands on your knees, close your eyes and imagine someone you would like to send love to. Send loving energy from your heart to their heart as you breathe deeply and say, “I am loving.�


Take these four steps to believe you are worthy: 1) Acknowledge that you have the opposite belief of “I’m unworthy.” 2) Write that belief on a piece of paper along with all the reasons why you have believed it to be true. 3) Burn or bury (or both). 4) Reinforce your new belief with action. Do something today that proclaims your worthiness. Say, “I am worthy.”


Set a goal for yourself (you may want to start with a short-term goal to get the momentum started). As soon as you achieve your goal remind yourself that you can do anything you make up your mind to do. Whenever you feel defensive or judgmental, acknowledge that the “I’m not good enough” belief is operating and act on the new belief of “I am good enough.”


Spiritual


Sit in a comfortable position, either cross-legged on the floor or in a chair with your spine straight. Close your eyes and settle into your body and bring your attention to your breathing. Imagine that your body is completely surrounded in a cocoon of white light. Focus on your crown chakra at the top of your head in the center. The color of this chakra is violet and its life lessons are spirituality, wisdom and guidance. As you breathe in, imagine the light streaming in, moving down your spine to your heart center in your chest. As you breathe out imagine the light filling every cell in your body. After several minutes of breathing in the light be aware of the lightness of your being. Be open to receiving guidance and inspiration throughout the day and say, “I am inspired.�


Close your eyes and settle into your body. Relax and look up towards your third eye (between your eyebrows), keeping your eyes closed and begin the breath of fire. Breathe in and out through your nose rapidly with an emphasis on the exhalation. Every time you exhale gently contract your abdominal muscles. Practice this for one to three minutes while keeping your attention on your third eye. When you finish hold your breath and imagine sending energy up from the base of your spine to your sixth chakra, then exhale and relax. Ask a question and listen for the answer. Once you have the answer, act on it even if it’s simply writing down what you intend to do, or in some cases, not do, to follow your intuition, and say, “I am intuitive.”


Close your eyes and bring your awareness to your throat chakra. Imagine this area expanding into a brilliant blue sky. As you breathe in say “I am grateful” and as you breathe out say what it is you are grateful for, either silently or out loud. Create a mental picture of whatever or whomever you feel grateful for as you express gratitude. Practice this as long as you like and be aware of how good it feels to be grateful. Notice how it feels to focus on being grateful for what you have rather than thinking about what’s missing, and say, “I am grateful.”


When you become too focused on the outer world and neglect your inner world, you start to feel off balance. You live life based on who your think you are using the evidence from the outside world. When you remember who you really are then you feel centered and aligned with your spirit and purpose in life. Use the Self-Realization Meditation to connect with your spirit.


If there is anyone or anything in your past that you are holding anger and resentment towards, write a letter of forgiveness. (It may be a letter to yourself!) This will free you from the negativity associated with the past. Say, “I am forgiving.�


Think of someone that you have a hard time accepting. Look at the behavior you dislike the most and feel the judgment that behavior brings up in you. Now see if you can find the positive intention behind their behavior. As you identify their positive intention, take a deep breath and release your judgment of that person. Send loving, accepting thoughts to this person (or yourself) and recognize them (or yourself) as a spiritual being having a human experience. Say, “I am compassionate.�


Bring your hands in front of your chest with the left palm facing inward and the right facing out. Form hooks with your fingers and lock your hands together. As you turn your head to the left inhale through your nose and exhale through your nose as you turn your head to the right. Continue this breathing pattern for thirty seconds, take a deep breath and relax. Next, raise your shoulders up as you inhale through your nose and drop them down as you exhale through your nose and repeat this movement for another thirty seconds. Say, “I am aligned.�


Spend time in nature today, whether you choose to walk, run, hike, bike, surf, swim, kayak, horseback ride or ski, be fully present with the beauty of nature and appreciate the gifts that are given in abundance for you to enjoy. Feel your connection to nature and everything around you on an energetic level, and say, “I am connected.�


Give the gift of kindness to a stranger or someone in need today. It can be as simple as a smile, a greeting or helping someone without needing anything in return. See how many random acts of kindness you can do in one day and notice how you feel at the end of the day. You may choose to write about your experience in a journal. Say, “I am kind.�


Sit in a comfortable position, close your eyes and silently say each of the following statements as you imagine being filled, surrounded and connected to love and light: • I am filled with love and light, and that is all I have to give. • I am surrounded with love and light, and that is all that I receive. • I am connected to love and light, and that is all that I need. • I am love and light. Send love and light out into the world from your heart center.


Either recall an unpleasant feeling from a recent experience or be aware of one in this moment and really feel the feeling. Ask yourself what belief this feeling is connected to. You may need to ask yourself a series of questions to get to the ultimate belief you have about yourself or about life. Example: “I am feeling sad” could reflect the buried belief of “I’m unworthy of having what I desire.” Be willing to keep questioning your feelings until you get your answer. You now have the power to replace your old belief with a new belief and then act on it. For example, a new belief such as “I am worthy” may require you take action toward having what you desire.


Satori Card Deck  

44 cards with mental, physical, emotional and spiritual exercises for creating awareness and healing.

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