Category Archives: Meditation Tips

How to: Write Your Soul Down!

When you do things from your soul you feel a river moving in you, a joy.  – Jalal ad-Din Rumi

Writing down your soul?

What does that mean?

Janet Conner explains very eloquently in her book: ‘Writing Down your Soul’ and in this interview, that the ‘Soul’ is a name for that part of you, inside you, that’s wise and knowing. And that anyone, that’s right anyone, can access that wisdom readily by following the 4 steps below.

Not too long ago Janet’s life changed, very dramatically. While in the throes of that situation, the ‘voice’ discovered her! Actually it was her dog that led her to what she needed at that crucial time in her life. Listen to her here in Part 1 of my interview with her.

Did you know that when you practice the kind of writing that Janet describes in her book and in her interview, your brain operates at the ‘Theta’ brain wave state? Did you realize that in that state your body becomes stronger and healthier, that the levels of t-lymphcytes shoot up? In that state you gain access to your deeper self and greater creativity. On the other hand unexpressed emotions actually constrict blood flow to your brain! And ‘emotion peptides’ in each cell of you body control your emotions. A ‘Theory of Emotion’ that talks about the molecules of emotion was coined by Candace Pert.

Janet discusses all this and much more in her book! Janet’s goal is to have everyone get in touch with their own inner creativity and bless the world in their unique ways!

Put your ear down close to your soul and listen hard.  – Anne Sexton

The Four Steps

Listen to the interview here

one Show up: Ideally setup a regular time and place where you make your daily date with reality. Yes this is your opportunity to connect with reality at a deeper-than-normal level!

two Open up: Start with a prayer or an intention to connect. Then pick up your pen and start writing away! If you’re on a computer, close your eyes as you type. If you can’t type that way then you should hand-write. As you write you want to a. Share with your soul what’s on the top of your mind. b. Write about your emotions and what’s bothering you. Dig deep within you to access parts that don’t easily show up otherwise. c. Write with abandon. Don’t stop or hesitate, don’t worry about grammar or spelling errors. Write what comes to mind.

three Listen up: After you’ve poured your heart out. It’s your turn to listen and ask questions. Now a. Be in the moment and trust that your soul will now communicate with you b. Listen deeply, notice thoughts that come up, write them down c. Write what comes to you. d. Ask questions e. Keep writing

four Follow up: Now notice what you received. What you receive will get more specific and voluminous over time. Pay heed to what you hear. The ‘voice’ of the soul is enmeshed into your thinking and your thoughts. It’s always present. Acknowledge it and follow-up.

When done regularly these steps allow you to enter the ‘Theta’ brain wave level of consciousness. Like any habit it takes at least 30 days of practice to create new neural pathways. Make it an exquisite experience, don’t turn it into a must-do kind of an activity. Janet warns that you shouldn’t attempt this exercise if you want to stay complacent and not make any major changes in your life! All good must come from change. And when you connect with that ‘voice’ from deep inside you, your life will start to change, forever…


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Recommendation: Writing Down Your Soul

Writing Down Your Soul: How to Activate and Listen to the Extraordinary Voice WithinKindle DX Wireless Reading Device (9.7" Display, U.S. Wireless)

FLaG It!

The affairs of the world will go on forever. Do not delay the practice of meditation.Milarepa

the steps

Meditation is that one practice that’ll help you center; help you connect; help you find your self and put you on the path to true happiness.

Here’s a quick easy to remember practice: Settle down first, become physically comfortable, but not so comfortable that falling asleep would be easy! Now take 3 deep breaths and devote the following to God, the Universe or your inner holy self:

F is for Forgiveness: Forgive all the people in your life. Especially those who are always on your mind and with who your relationship isn’t the best. Forgive all past circumstances that also occupy mindal real-estate. Even forgive God or the Universe. Do forgive your own self. Remind yourself to not be harsh and instead be gentle with self instead.

L is for Love: Now that you’ve opened spiritual and physical channels in your being through forgiveness, seek the love that’s inside your heart. Seek God’s love. Ask that your being be filled with this ever present love. Receive this love and become a channel for this love at the same time. Imagine yourself as a bucket, love flows into you from the top of your head, fills you up, quenches your thirst and then flows out of your heart into everyone around you, your loved ones, your neighbors and the whole world! Revel in this love, it’s palpable!

a is for &

G is for Gratitude: Now that you can feel this love. Be grateful for everything. Your body, mind, whole being, family, circumstances, health, job, you name it. Be thankful for it all!

ps: Thanks to my friend Mick Das for coining the acronym FLaG!


5 minutes in the morning, 5 in the evening and possibly 5 during the day. That’s all it takes, make it a life habit and you’ll never look back. Don’t make it any longer initially unless you feel up to it, increase the time spent as you wish, but don’t make it a compulsion that’ll keep you from undertaking this practice.

Daily Affirmation: Today I AM still, I devote time to connect.

Recommendation: Meditation for Beginners by Jack Kornfield

Meditation for BeginnersKindle Wireless Reading Device (6" Display, Global Wireless, Latest Generation)

The Art of Creating

Silence is a receptive space.Barbara De Angelis

be still

Creation comes from silence. There’s a pause, a space between each of our thoughts. Pay attention to that space. That’s where creativity springs from. Which is why it’s important for us to be in control of our thoughts and not let them be the usual runaway kind. Be still and allow for creativity to occur!


Here’s a stillness practice. Meditation Tip #6:

  • Breathe 3 deep breaths. Each inhalation should be from the nose. Hold each breath for a few comfortable seconds Breathe out slowly through your mouth. The exhalation should take about twice as long as the inhalation.
  • Now just sit. Relax into your seat. Focus on each muscle (like on your shoulders, legs etc.) and allow them to relax.
  • Just be. And watch your thoughts. Notice how a thought might come up, like ‘Hey when I get up I must call my mom’, accept the thought, do not hop in and complete the thought, just become aware of it and let it go.
  • As you do more of the just ‘being’. You’ll become peaceful and alert. When you find yourself in a state of relaxed alertness, you’re then in the present ‘Now’ moment. Enjoy!

Recommendation: Your Present: A Half-Hour of Peace: A Guide…

Your Present: A Half-Hour of Peace: A Guided Imagery Meditation for Physical & Spiritual WellnessKindle Wireless Reading Device (6" Display, Global Wireless, Latest Generation)

Just sit

Sometimes I sits and thinks, and sometimes I just sits.Satchel Paige

We’re busy bodies. What does that do to our mental and physical health? What impact does it have on our spiritual makeup?

Work and action is good, don’t get me wrong. To gain clarity of thought and a window into the best action to take, ‘sit time’ is crucial.

Another name for ‘sit time’ is stillness! Here’s how you might attempt it.

Meditation Tip #5:

  • Step 1: Find a place to sit/relax
  • Step 2: Just sit
  • Step 3: Focus on your body, don’t stay in your mind. Notice your hands, feet, legs, your breath and don’t make thoughts up about any of what you see. That’s key.
  • Step 4: When you think of something, become aware of that and put your focus back on just being.

Result: Enjoy the ensuing peace and quiet! Take it with you wherever you go.


The Power of Now: A Guide to Spiritual Enlightenment

Do nothing!

It is because artists do not practice, patrons do not patronize, crowds do not assemble to worship reverently the great work of Doing Nothing, that the world has lost its philosophy and even failed to create a new religion.G. K. Chesterton

For how long can you sit still and do nothing? What part of you is it that doesn’t allow that? What do you lose if you’re unable to just be?

It pays to nourish this ability. Just take it easy, relax and literally do nothing.

One way to make this a habit is to make meditation or stillness a habit. Here’s another Stillness Tip.

Meditation Tip #4:

Relax into a chair and settle in. Next focus on each major muscle group in your body, from your facial muscles, to the shoulder ones, then lower and upper back. Focus on your stomach, behind, legs and calves as well. Ensure that each muscle area is relaxed and not tense.

Next close your eyes and take 3 deep breaths. The breaths should be long drawn (through your nose), held for a few seconds and then exhaled (via pinched lips) slowly. This relaxes your body and starts to relax your mind.

Where is your attention now?

Likely it’s inside your head. Consciously bring your attention to where your heart is and stay there. Notice how you might lose track and get lost in a thought. Notice this too; then bring your attention back to the heart.

Stay here for at least 5 minutes. Repeat twice more daily, for maximum benefit.

Recommendation: AM Meditation

I AM, available…

I will speak to you if you listen. I will come to you if you will invite Me. I will show you then that I have always been there. All ways.Neale Donald Walsch

The creator, the universal creative essence, indwells us. That presence is available. We don’t know it because we haven’t paid attention.

When you get that flash of inspiration or that kind thought for someone else, that’s God talking to you. If you practice listening you’ll be amazed at how integrated God is into our lives!

He has always been present, and in ‘all ways’ has he made his presence felt, if we but listen and pay attention.

A technique developed by Carl Jung called Active Imagination can help you connect! And of course meditation or stillness helps!

Recommendation: God Is Closer Than You Think

Arise out of fear!

To him who is in fear, everything rustles.Sophocles

  • How many fears are you harboring in your life?
  • How many of these fears are actually conscious ones? How many lie deeper still?
  • What do these fears cost you, your life and family?
  • How would your life be if you were calm, peaceful, at-ease and fearless!?
  • When do you plan to answer some of these questions for yourself?

Meditation Tip #3:

Start with Tip #2 and then once you feel settled let yourself relax even further. Now connect with your inner self by consciously putting your attention on your heart. You’ll notice that your attention so far had been inside your head and now can shift, if you let it.

Notice all thoughts as they arise. Just notice them, do not attach to them. As soon as you notice that you’ve attached to a particular thought and followed it, because that will happen, let go, and just be. Now notice the next thought that soon arises. At first this will happen a lot, over time though your mind will settle down, bit by bit.

The key is practice and regularity.

Can you invest just 10 minutes morning and evening, in this practice, for your own greatest benefit?

Previous meditation tips.

Recommendation: AM Meditation