Meditation – It’s Easier Then You Think!

April 25, 2010

I don’t know about you but the word meditation by it self used to intimate me like crazy.  I had this picture of a yoga master “humming” away and I was thinking I can’t do that! I can’t sit still for more then 1 minute before my mind takes over with 1000 thoughts (I have to pick up the dry cleaning, I have to work on this project, what Am I going to wear next week-end for my conference) you know what I mean don’t you?  I had to truly understand the meaning of meditation before I finally gave it a go!  Meditation is simply being in a state of awareness. When your mind is focused on one thing, and is free of all other distractions, it can be considered meditation.   I started by just sitting down quiet for 2 to 3 minutes after my work-outs.  It was very difficult at first but like anything in life if you want to get better at it – you need to practice.  To get me started, I used Dr. Wayne Dyer meditation CD – Manifest Your Destiny.  Find out what works for you – meditation CDs, DVDs or perhaps meditation classes, just give it a shot!  YOU are worth it! 

The Benefits of Meditation

Meditation gives you the skills that allow you to feel centered, calm and happy no matter what you are going through in life. Meditation is a form of relaxation that can bring about many benefits to the psyche of a person such as:

  • Decreases stress
  • Improves mood
  • Decreases depression
  • Increases memory
  • Decreases moodiness

Meditation is not only for the mind but there are several health benefits: 

Some physical benefits of meditation include:

  • Reduces blood pressure and an improvement in breathing due to the increase of air flow that gets to the lungs;
  • Lowers resting heart rate (which takes some of the stress off the heart);
  •  Lowers stress and anxiety levels; and
  • Promotes youthful skin and a youthful appearance.


Additionally, meditation can be a great problem solving tool. If you have a problem you cannot solve, meditation can help you clear your mind and uncover a solution that daily logic may not see.

How To Meditate

The secret to meditating is learning how to relax and clear your mind. There are few general rules to help you get to your state of awareness:

  1. Start by selecting some relaxing music or use a meditation CD. (This is also a perfect place to use you affirmation recording, if you made one.)
  2. Find a quiet place where you will not be disturbed.
  3. Get comfortable in a seated position. 
  4. Close your eyes.
  5. Take several deep breaths. Listen to yourself breathe.
  6. As you begin to relax your body, concentrate on each body part. Start by relaxing your neck. You can do this by gentle moving your head in small circles from side to side and back and forth. 
  7. Take several deep breathes. Listen to yourself breathe.
  8. Relax your shoulders by rolling them a few times and then lowering them.
  9. Relax your arms and hands.
  10. Relax your chest and abdomen.
  11. Relax your legs. knees, calves, ankles and feet.
  12. To relax further, you can count backwards from 25 to 1.
  13. Once you are relaxed, think about your purpose, the reason you are meditating.


Tips for successful meditation

  • Do not meditate within 24 hours of having consumed alcohol or non-prescription drugs.
  • Do not meditate within 2 hours of having consumed a large meal or within 1 hour of having consumed caffeine or a light snack.
  • Do not meditate within 30 minutes of having smoked.
  • Turn off all phones and Blackberries devices or turn them to silent.
  • Dim the lights.
  • Light a candle.
  • Remove your shoes and loosen any tight clothing.
  • Do not be frustrated if other thoughts keep popping into your head while you are trying to meditate. It takes practise to focus on one issue at a time. As you meditate more frequently, the easier it will become.
  • Stick with it. The more often you do it, the more you will get out of it.


To find out more about Dr. Nathalie you can visit


Are you leveraging affirmations to increase your success?

April 2, 2010

What Are Affirmations?

Affirmations are considered “new age” terminology for the practice of positive thinking.  The principle is to surround yourself with positive statements and ideas about what you want in life, and you will be more likely to achieve your goals.  Affirmations are positive statements that reinforce and inspire you to reach your true life destination and personal fulfillment.

Affirmations can be used to help you achieve success in all areas of your life, everything from your professional life to your health, your love life and your financial situation. If properly written and you commit to your affirmations, they will help you reach your goals and find personal fulfillment.  

How Do Affirmations Work?

To be happy and fulfilled in life, we must believe in ourselves. For all of us, our beliefs are thoughts that have been programmed into us since childhood. Some of these beliefs will help you to achieve your goals, but some of the “pre-programming” we have had holds us back from allowing us to believe what we really want for ourselves is actually possible. At a subconscious level, we are continually affirming our thoughts and desires, but to wash away the negative programming that is holding us back, and to really believe in ourselves, we must verbalize our inspirations.

By verbalizing our positive thoughts, over and over again, you re continually chipping away at your negative self-conscience and re-programming your thoughts. Let’s take a goal such as weight loss as an example. If you have always struggles with weight loss, an example of an affirmation you may use would be:

“I am healthy and happy with my appearance”.

You will notice the first times you verbalize this affirmation, you may feel uncomfortable and have negative feelings arouse from within. You may even have a feeling of resistance before you say the statement. This is your subconscious showing its true feeling. You subconscious is not agreeing with your statement and is trying to tell you it is not possible.  Keep at it. Repeat your affirmation, day after day. You will eventually start to feel joy and a sense of well-being. This is when you know your affirmation is starting to work. You are essentially “brainwashing” away any negative thoughts you have about the goal you are trying to reach.

How Quickly Will My Affirmations Start To Work For Me?

There is no specific formula or timeline that will dictate how long it will take before your affirmations stat to have an impact on your life. It will depend greatly upon how much inner resistance you have to the affirmations you have written and how willing you are to make a change in your life. The question should not really be one of how long it will take, but rather how much do you want the change to happen.


How to Write Affirmations

There are no set rules on how to write affirmations, but there are some tips to help you write meaningful, effective affirmations:

Tips to making Affirmations Relevant and Useful

Write in the present tense
  • If you write about what you want in the future, you may end up waiting a long time for your affirmation to come true.
  • You cannot make affirmations for other people. You are doing this for you. Your affirmations should in fact sound self centered. Their purpose is to encourage you and attract what you want out of life.
  • Your affirmation should always be in a positive tone, and it should include a positive emotion such as: I am excited, I am passionate, I am slim, I am fit, I am healthy….
  • The more likely you are to remember your affirmation, the more likely you are to say it. If it is too wordy, you will have a hard time remembering it.
  • If what you have written makes you so uncomfortable that you feel you are lying to yourself, change the wording something you believe, such as:
    • I intend to….
    • I am willing to….
    • I choose to….
Make it about you
Include positive emotion
Keep it short and sweet
You must believe it


Examples of Affirmations


  • I am healthy in mind, body and spirit.
  • Every day I am getting stronger and healthier.
  • My body is healed, restored and filled with energy.
  • I am living a long, happy, healthy life.
  • I am in control of my health and wellness.
  • I allow health and happiness to flow through my body.


  • I attract only healthy relationships.
  • I am special and deserve love.
  • I am surrounded by love.
  • My heart is open to love.
  • I deserve love and pleasure.
  • I am ready for a loving, fulfilling, respectful relationship.


  • I love my job and I am good at it.
  • Doors of opportunity and abundance are open to me now.
  • I am passionate about my career and it rewards me with abundance.
  • At this moment, I am attracting the perfect career into my life.
  • I have strong skills and employers want to hire me.
  • Opportunities come easily to me.


Self Confidence
  • I am beautiful and admired.
  • I love myself unconditionally.
  • I am wonderful and grateful to be me.
  • I love my  life.
  • I am unique and lucky to be me.
  • I can do anything I set my mind to.


  • My fitness routine is enjoyable, energetic and effective.
  • When I am exercising, I feel healthier and healthier every minute.
  • My body responds to my fitness goals.
  • I feel rejuvenated and energized after exercising.
  • I feel healthier when I work out.
  • I am good to my body and my body is good to me.


Weight Loss
  • I enjoy eating  healthy.
  • I feel thin.
  • I am getting stronger, thinner and healthier every day.
  • I am the perfect weight for me.
  • I choose to make positive healthy choices for myself.
  • I love and appreciate my body.


Getting Results From Your Affirmations

There are several methods that can be used alone, or in combination. You will have to determine what method(s) are going to work for you. At minimum though, you need to verbalize your affirmations at least once a day in combination with at least one other method listed below.  

Here is a sample of various ways you can use your affirmations to help you get results.

Method 1 – Written Method
  • Write out your affirmations 15 times every morning and every night before you go to bed.
  • Say them out load to yourself in the mirror using you statements.
  • Say your affirmation out loud anytime you feel yourself engaging in a negative though or activity that contradicts your affirmation.
Method 2 – You In The Mirror
Method 3 – The Negative Roadblock

Example: If you are trying to quit smoking, and you feel yourself reaching for a cigarette, say your affirmation out loud “I am living a healthy lifestyle”.

Method 3 – Record Yourself
  • Make a recording of your affirmations that you can play over and over again in the car, or on your iPod.
  • Many people report that falling asleep listening to their affirmations has been very successful.
  • Sing your affirmations.
  • Write out each of your affirmations on individual 3 x 5 recipe cards (one per card). Create several cards for each affirmation. Post the cards in various places where you will see them on a daily basis. 
Method 4 – The Sing Method
Method 5 – Reminder Cards

Examples: Inside a desk drawer, on the bathroom mirror, on the fridge, on your dashboard etc.