Don't worry about where you're at, because it's exactly where you should be. Let this meditation remind you that it's okay to not have all the answers. Embrace the beauty of the unknown and trust the process ahead.

The power of manifesting is rooted in the strong connection between our thoughts and reality. Surprisingly, our brains may not be able to differentiate between what is imagined and what is real. When we vividly visualize our desires and goals, our brains activate similar neural pathways as if we were experiencing those events. Neuroscience research supports this phenomenon, which shows that mental rehearsal can effectively rewire the brain and prepare it for success. By leveraging the power of visualization, we can train our minds to focus on positive outcomes, boosting confidence, motivation, and a sense of purpose. Through consistent practice, manifesting becomes a transformative tool for shaping our lives and achieving our goals. 

This meditation is called affectionate breathing and it should take about 20 minutes to complete.

Please note: your mind will naturally wander. It's very normal, very human. Just notice when your mind has wandered. This is a moment of mindfulness.

To practice gratitude, we sometimes have to consider the ways in which a positive event may never have happened in the first place. We will then shift our focus back to reminding ourselves that this event actually did happen - taking in all the benefits that it has brought us - all of the beautiful moments and feelings.

Script credit: mindfulnessexercises.com Music credit: "Like a Butterfly" by Mandala Dreams

Dr. Rick Hanson, the esteemed psychologist and mindfulness teacher, points out that the brain has a negativity bias. The mind naturally clings to unpleasant experiences in order to “brace” you and protect you from danger. By actively seeking out moments of joy, you encourage the brain to shift that bias. In this exercise, you will work to bring intentional mindfulness to the positive moments of your day.

Special thanks to mindfulnessexercises.com for the beautiful script and Mandala Dreams for the song "Ittekimasu".

In this exercise, I’ll share how deep breathing practices can influence your autonomic nervous system by relaxing your body and improving your immune system.

Although you cannot always control the mind, you can encourage it to be more at ease. Learning to do this will help you respond rather than react to your thoughts and emotions. This practice gives you the opportunity to train the mind to slow down when it becomes overactive, and helps you practice ease and relaxation instead of perpetuating those difficult mental states.

Script by mindfulnessexercises.com

Song: Origami Voyage

Artist: Mandala Dreams