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Wellness Resources
Mantras
Christian Mantras
Let Go, Let God
The Lord is my Shepherd
God is with me
I can do all things through Christ who strengthens me
(Philippians 4:13)
Hail Mary, Full of Grace
Lord, make me an instrument
Muslim Mantras
As-salamu alaykum
(A traditional greeting meaning, ‘Peace be upon you.’)
Alhamdulillah
(All praise is due to God)
JazakAllahu khair
(May God reward you with goodness)
masha Allah
(As God wills)
Hindu Mantras
Namaste
(I honor the soul within you)
Om
(This is the most basic sound of the universe, symbolizing the force of creation. Om represents the past, present and future and the divine.)
Ong
(This mantra refers to the Creator, who is the doer of all action.)
Om Mani Padme Hum
(The jewel is in the lotus of the heart, which can be interpreted as wisdom lies within.)
Ong Namo Guru Dev Namo
(I bow to the Creative Wisdom; I bow to the Divine Teacher)
Om Dram Om Guru Dattaya Namaha
(This mantra is a means to sharpen your skills as a spiritual counselor and teacher (guru), as well as progressing you along your own spiritual path.)
Om Sri Rama Jaya Rama
(This mantra is used to transcend karma and purify the ego. It invokes the healing energy of the sun and brings harmony and enlightenment allowing the divine within to navigate through problems and issues in life.)
Sa Ta Na Ma
(This mantra symbolizes the eternal circle of life. It means birth, life, death and rebirth. “Sa” is said to evoke emotion and expansiveness. “Ta” manifests feelings of transformation and strength. “Na” represents universal love. “Ma” contains qualities of communication.)
So Hum/Ham Sa
(Meant to be mentally repeated in harmony with the breath. “So” is the outbreath and “Hum” or “Ham” is the inbreath creating a circle of breath and mantra where one links to the other.
The translation of this mantra is ‘I am that I am’ meaning the devotee is without form, without quality, without past, present or future. He or she simply “is” in the awareness of the Divine. This is a very powerful mantra.)
Sat Nam
(This mantra means the ‘truth is my identity.’ “Sat” is chanted on the inhale while “Nam is chanted on the exhale It is used to get in touch with the essence of God inside of oneself and is believed to awaken the soul.)
Wahe Guru
(A mantra of the ajna of third eye, chanting these words have been thought to stimulate the pituitary gland. It is pronounced, Wah-hay gu-roo. There are many translations of this mantra, but it is generally believed to reference the One who brings light from darkness, such as the Creator.)
Guru Guru Wahe Guru Guru Ram Das Guru
Chanting these words evokes deep relaxation for healing. It means Divine wisdom, infinite wisdom, service of God.
Raa Maa Daa Saa Saa Say So Hung
(This is a mantra of self-healing that means “I am thou” and “The service of God is within me.” This mantra is used for healing oneself by imaging glowing green light surrounding your person as you meditate and repeat these words. To heal others image that light around them.
Meaning:
“Raa” – Sun
“Maa” – Moon
“Daa” – Earth
“Saa” – Totality of experience
“So” – Personal sense of identity
“Hung” – Infinite vibration)
Pagan Mantras
Blessed Be
So Mote it Be
So Be it
Mar a tha… moladh do Dhia
(as it is…praise to you God)
Non-Religious Mantras
All is well
Let it go
It will be
(Alternatively: Whatever will be, will be)
I am love and light
May I be safe
May I be happy and at peace
May I be healthy and strong
Healthy Am I, Happy Am I, Holy Am I
(Teaches that health, happiness and holiness are inseparable.)
Meditation
Are you feeling overwhelmed, anxious, nervous and unfocused? Try This Five Minute Meditation
Take a seat and sit up straight.
Feet on floor, shoulder width apart.
Place your hands on your thighs, palms up.
Begin by focusing on your breath.
Take deep cleansing breaths.
Inhale slowly for a count of four,
pause for a count of two,
then exhale slowly for four,
hold for a count of two.
Repeat.
Visualize an immense ball of healing white light emerging under your feet.
Draw that energy upward into your calves and then your thighs.
Allow this light into your hips, waist, and solar plexus area (stomach).
Feel any knots in your stomach release.
Welcome this warmth into your chest, back, shoulders, and neck.
Move it into your throat.
Let the ball of light travel to your face and penetrate your crown chakra (top of your head).
Experience all tensions and worries dissolving.
You may perform this meditation at any time or any place for relaxing results. I like this technique because it is quick and easy, but most of all effective. Check out our other wellness resources and empowering exercises.
Interested in meditation?
Words of wisdom
The Laws of the Universe
The first law, the Law of Attraction says: That which is like unto itself is drawn. The second law, the Science of Deliberate Creation says: That which I give thought to and that which I believe or expect—is. You get what you are thinking about, whether you want it or not. The third law, the Art of Allowing says: I am that which I am, and I am willing to allow all others to be that which they are.
Lakota Proverb
“We are earth people on a spiritual journey to the stars. Our quest, our earth walk, is to look within, to know who we are, to see that we are connected to all things, that there is no separation, only in the mind.”
Native American Proverb
“Everything on Earth is borrowed. There is no mine or yours. there is only ours. Even time is borrowed. We kill over a plot of land that belongs only to our Mother Earth. All you have is what you came with and what you will leave with: your spirit.”
The Ten Native American Commandments:
- Remain close to the great spirit
- Show great respect for your fellow beings
- Give assistance and kindness wherever needed
- Be truthful and honest at all times
- Do what you know to be right
- Look after the wellbeing of mind and body
- Treat the Earth and all that dwell thereon with respect
- Take full responsibility for your action
- Dedicate a share of your efforts to the greater good
- Work together for the benefit of all mankind
Stages of Life
“Thoroughly unprepared we take the step into the afternoon of life; worse still, we take this step with the false assumption that our truths and ideals will serve us as hitherto. But we cannot live the afternoon of life according to the program of life’s morning; for what was great in the morning will be little at evening, and what in the morning was true will at evening have become a lie.”
~Carl Jung
Levels of Thought
The first (lowest) level is negative thought. This is critical, angry, fearful, egotistical and lazy: it will breed only sadness and unease.
The next level is wasteful thought, in which we tend to brood over the past. We worry about what has or might have been, and spend time feeling anxious about the things that we can’t control.
Then, necessary thought, such as “I might buy food,” and “I must pick up my child from school.”
The highest level though is positive thought. This breeds peace, love and creativity and encourages harmony and happiness.
By becoming aware of these levels, we can free our thoughts through choosing to elevate them to the highest level, thus liberating them from the shackles of habituation.
The Ten Commandments
- You shall have no other Gods but me.
- You shall not make for yourself any idol, nor bow down to it or worship it.
- You shall not misuse the name of the Lord your God.
- You shall remember and keep the Sabbath day holy.
- Respect your father and mother.
- You must not commit murder.
- You must not commit adultery.
- You must not steal.
- You must not give false evidence against your neighbor.
- You must not be envious of your neighbor's goods. You shall not be envious of his house nor his wife, nor anything that belongs to your neighbor.
The Reiki Principles
Reiki = Rei (Universal Vital Energy), Ki (Individual Vital Energy)
Just for today I will give thanks for my many blessings
Just for today I will not worry.
Just for today I will not be angry
Just for today I will do my work honestly
Just for today I will be kind to my neighbor and every living thing
A Ten-step Plan to Improve your Life
From the book “Your Body Believes Every Word You Say: The Language of the Body/Mind Connection” (Self-Help Experiment #3) By: Barbara Hoberman Levine
Purpose: A daily routine that will improve the quality of your life. Gandhi is reported to have said. “Total effort, total victory.”
Instructions
Keep a journal of your feelings every day.
Join a support group that meets at least once a month. Every week is better if you are in crisis or ill.
Live an hour at a time.
Meditate, pray or listen to music at least once or twice a day.
Do some form of physical exercise each day.
Eat what you believe is a good diet.
Give thanks to a higher power for the good in your life. Give thanks, too, for the trials you face. Learn something from them.
While looking in the mirror, repeat aloud, “I love you (add your name).” Occasionally do this in front of a mirror while naked. Notice any negative judgements you have about yourself and cancel them.
Hug at least one person every day.
Tell at least one person every day that you love them.
Balance Your Being
Balance is essential. We must have balance and a center to our being. Any feeling of neediness that pulls us in the direction of someone other than ourselves pulls us away from our center. When a feeling of neediness becomes strong in your mind, establish a boundary that it can’t cross. Decide and declare that this need has to stay inside the boundary of you to be fulfilled. It cannot go out in the world and look for someone or some situation to remedy it.
10 Rules For A Happy Day
1) TODAY I WILL NOT STRIKE BACK…
If someone is rude, if someone is impatient, if someone is unkind, I will not respond in a like manner.
2) TODAY I WILL BLESS MY ‘ENEMIES’
If I come across someone who treats me harshly or unfairly, I will quietly ask the higher power to bless that individual. I understand “enemies” could be a family member, neighbor, co-worker or stranger.
3) TODAY I WILL BE CAREFUL ABOUT WHAT I SAY…
I will carefully choose my words being certain that I do not spread gossip. I will be mindful of what I am saying and how it is coming across so that I do not unintentionally hurt others.
4) TODAY I WILL GO THE EXTRA MILE…
I will find ways to help share the burden of another person.
5) TODAY I WILL FORGIVE…
I will forgive any hurts or injuries that come my way.
6) TODAY I WILL DO SOMETHING NICE FOR SOMEONE, BUT I WILL DO IT IN SECRET…
I will reach out anonymously and bless the life of another.
7) TODAY I WILL TREAT OTHERS THE WAY I WISH TO BE TREATED…
I will practice the golden rule. “Do unto others as I would have them do unto me” —with EVERYONE I encounter.
8) TODAY I WILL RAISE THE SPIRITS OF SOMEONE WHO IS DISCOURAGED…
My smile, my words, my statement of support, can make the difference to someone who is wrestling with life.
9) TODAY I WILL NURTURE MY BODY…
I will eat less and I will only eat healthy foods. I will thank the higher power for my body.
10) TODAY I WILL GROW SPIRITUALLY…
I will spend a little more time in prayer and meditation today. I will begin reading something spiritual or inspirational; I will find a quiet place at some point during this day and listen to wisdom that comes from the divine.
Ready for a change?
1. Acknowledge your innate power
2. Have a look at what you really want.
3. With thought, discipline and control, actively exercise your will to direct your life in the way you choose.
4. Be fair, honest and sensitive to yourself and others.
Astrology
Aquarius
January 20 – February 18
Sign: The Man Who Carries Water
Ruled by: Uranus
Aquarius people are our humanitarians. They believe in doing things for the greater good no matter what it takes. They are highly intelligent and make friends relatively easy. Aquarius has a bit of a lazy side and needs to stay motivated. These individuals are quite often artistic.
Pisces
February 19 – March 20
Sign: The Fish
Ruled by: Neptune
Pisces people are unselfish individuals with a quiet disposition. Unfortunately because of their gentle and giving nature they seem to be at risk from those looking to take advantage of. If they realize they are under attack they will unleash an intense determination to make things right. Pisces are particularly devoted to family and friends.
Aries
March 21 – April 19
Sign: The Ram
Ruled by: Mars
Aries people are creative, strong-willed and ambitious. They are quick to anger and have a fiery personality. They have a wonderful sense of humor and are extremely devoted to the ones they truly love.
Taurus
April 20 – May 20
Sign: The Bull
Ruled by: Venus
Taurus people are stubborn by nature and will not back down but this can be a good thing especially if you need help. They are often the sign to turn to when we want to unburden ourselves and require understanding. Taurians are very practical individuals with an eye toward efficiency. Many make wonderful instructors. They have a giving nature.
Gemini
May 21 – June 20
Sign: The Twins
Ruling Planet: Mercury
Gemini people are a bit difficult to predict. There is a duality to their nature. They have a tendency to run hot and cold. There is something about a Gemini that is infectious. They have a charm and charisma that is inviting.
Cancer
June 21 – July 22
Sign: The Crab
Ruled by: The Moon
People under the zodiac sign of cancer have a deep love of family and their time spent at home. This is where they feel most comfortable. A cancer is probably the one member of the family tree to delve into the ancestry as far as it will take them. They have a fascination for history. Cancers tend to be conservative but not considered cheap. They have a propensity for personal time and should be left to do so.
Leo
July 23 – August 22
Sign: The Lion
Ruled by: The Sun
Leos are natural-born leaders. They exude strength and power and have a tendency to let you know in the form of their opinions, which is usually right on target. They may appear bossy but it is really a strong-willed conviction for the truth. They have a sensitive side that is only shared with those in their inner circle.
Virgo
August 23 – September 22
Sign: The Maiden
Ruled by: Mercury
Virgo people have an innate ability to stretch the truth and convince others that it is the gospel. The tales are delivered with ease and coax the listener. They are equally adept at extracting information because of their inquisitive side and will retain what you said indefinitely due to their remarkable memory. Virgo individuals require balance in their lives otherwise they will become self-serving. With balance they work well with others and are very supportive.
Libra
September 23 – October 22
Sign: The Scales
Ruled by: Venus
Libras are keen on justice. They must have stability in their lives otherwise they may go to extremes. Libra people strongly will support the underdog because they have a deep caring for those in that position. They can be quite shy and must feel comfortable to come out of their shell. They are happiest when surrounded by beauty.
Scorpio
October 23 – November 21
Sign: The Scorpion
Ruled by: Pluto
Scorpio people have strong personalities which they execute with great control and confidence. No task is ever too big for a Scorpio to tackle once they focus their mind and energy to do so. These souls have a tendency to be a bit secretive, so you never really know everything they are thinking. A Scorpio may stumble and fall but look out once they pick themselves up. They will be more determined than ever not to fall again.
Sagittarius
November 22 – December 21
Sign: The Centaur
Ruled by: Jupiter
Philosophical pursuits lead the way for Sagittarius and are of utmost importance. Everything and everyone else comes second. This quality makes it difficult to handle commitments with others of significance. Sagittarius people are loyal friends and lovers as long as you can accept the philosopher side of their personality because it overshadows all. Sagittarius are not known for being patient. They prefer quick results.
Capricorn
December 22 – January 19
Sign: The Mountain Goat
Ruled by: Saturn
Capricorn individuals are highly intelligent and apply their knowledge to practical matters at hand. Capricorns need stability and order to function at full capacity and achieve their goals. Capricorns are extremely resentful to criticism and would rather pretend they did not hear you say anything. These individuals have the patience of a saint and can remain steadfast in accomplishing necessary tasks. Rarely will you hear a Capricorn share their inner thoughts or problems. They hold their feelings close to the vest.
Astrological Signs
Empowering Exercises
Two-Minute Mindful Morning Exercise
Have you ever woken up late and thought that you were behind schedule? You shoot out of bed and hit the ground with your feet already moving. But have you ever noticed how you feel on those days? You feel exhausted, defeated and in a bad mood. You put your shirt on inside out and spill coffee all over the counter. The day just starts off badly. You think that you would like to go back to bed and start over. This is an example of when your life is running you rather than when you are in control of your life.
Yesterday was one of those mornings for me. I awoke with a start, sitting bolt upright in bed, sweating and panting like I had been running all night. I wasn’t particularly late but my body was on edge. I immediately turned my awareness inwards. I thought to myself, I don’t want to start every morning like this. I want to access the wellness resources within myself. I wanted time to breathe and be myself rather than rush to get ready so I could rush to my job so I could rush to come home and do it all over again.
So I made the choice to do one of several helpful empowering exercises. It is a nice transition from deep sleep to a waking state. I did this by laying back down, closing my eyes and becoming aware of my breath. And I only did it for two minutes. Those two minutes were enough to change my whole day around from negative and frantic, to positive and empowered.
Some may call this mindfulness meditation, and if done properly it can be considered just that. However, if you don’t care for the term meditation, think of it as a period of adjustment or transition. Your brain is not like your laptop; an automatic machine that turns on and off quickly and efficiently. You are only human and your mind needs flexibility and rest. You should take this time to allow your mind and body to transition out of and also into sleep. If you don’t already have a regular meditation practice, this will allow you to establish one. If you currently meditate, this will add more meditation time to your day. Give yourself permission to be in control of your life.
Try to spend a few moments between waking up and getting out of bed every morning. You will definitely feel like you have your stuff together and it will show to others.
This choice will empower you to take back your life and consistently make positive patterns and routines that promote your well-being rather than ones that compromise your health. Take two minutes the next time you wake to close your eyes and focus on your breathing. You will begin the journey to manifesting your destiny.
spiritual practice
Grounding and Centering Exercise
Try another of our empowering exercises.
Please take a moment to close your eyes, take a deep breath and get centered. Begin to access your innate wellness resources.
Allow your thoughts to settle.
Breathe.
Inhale positivity. Exhale negativity.
Go outside. Place your bare feet to Mother Earth.
Close your eyes. Concentrate on your breathing.
Visualize roots extending from the bottom of your feet that run deep into the soil.
Like that of a tree.
Extend those roots so deeply that you feel grounded.
Know that you are firmly planted.
It doesn’t matter how fierce the wind may blow. It doesn’t matter how severe the storm may be.
You are solid. You are strong.
You might sway from the force of the breeze but it will NOT uproot you and it will NOT knock you down!
YOU ARE CENTERED
YOU ARE GROUNDED
YOU ARE STRONG
YOU ARE SOLID
YOU ARE SAFE
Repeat this and the other empowering exercises as many times throughout the coming day(s),week(s), month(s), until YOU BELIEVE IT!
Woman doing yoga tree pose on a beach at sunrise