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Healthy, Sugar-Free Pumpkin Spice Latte Recipe

It’s National Coffee Day! So basically, my Christmas. I woke up this morning totally craving a PSL – it’s been on my mind ever since I stopped in at Starbucks yesterday. I try not to get the PSL from Starbucks very often, as it contains a whopping 50g of sugar (uh, yep, more than a soda!). But I LOVE the taste and will indulge every once in a while.

Today, I didn’t have to! I made this healthy, much cheaper, sugar-free alternative at home. Actually, I woke up to discover to my horror that my parents had gone out of town without replenishing the coffee supplies. I don’t have a car, so this would normally be cause for alarm (I really love coffee, okay?), but luckily there happened to be a car in the driveway. I headed to the store and got my supplies.

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This recipe contains coconut oil, which sounds a little scary, but trust me – like any saturated fat (cream, etc) it gives the coffee a thick, indulgent texture. It doesn’t taste oily or even coconut-y at all! Because of the healthy, whole fats in this recipe, it’ll keep you satiated and satisfied (unlike a sugar-filled version, which likely wouldn’t fill you up and would leave you craving more sugar).

There’s also almond milk in there, another source of healthy fat (and protein and calcium!). I normally HATE almond milk in coffee, but in this case, it was totally fine! I think the coconut oil added a thicker texture to the coffee that made up for the thinness of the almond milk.

In addition to the healthy fats of coconut oil, it’s sweetened with stevia. I don’t use stevia TOO often (no need to eat tons of sweet things that increase cravings!), but it’s a natural, zero-calorie sweetener that I think is just fine for indulgences.

If you have an espresso machine, this would probably be even yummier! I don’t have one, though, and plain old drip coffee was super delicious.

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Healthy, Sugar-Free Pumpkin Spice Latte

Ingredients:

  • 1 large coffee cup filled with strong brewed coffee
  • 1/8 cup almond milk, warmed on the stove (coconut milk would probably work well too!)
  • 1 TBSP coconut oil (I used virgin unrefined)
  • 1 TSP pumpkin spice extract
  • 1-2 TSP stevia or other zero-calorie sweetener, depending on desired sweetness
  • Nutmeg for topping
  • Cinnamon for topping
  • Whipped cream for topping (optional – leave this off to keep it vegan/dairy-free!)

Instructions:

  1. Add pumpkin spice extract to an empty coffee mug while almond milk is warming on the stove.
  2. Pour coffee into the mug, and top with warmed almond milk. It should be roughly 3/4 coffee and 1/4 almond milk.
  3. Stir in the coconut oil until completely dissolved. It’ll take a fair few seconds, but that’s totally ok.
  4. Stir in the stevia.
  5. Taste it! This is important. Adjust your pumpkin spice extract and stevia to your desired levels of flavor and sweetness.
  6. Top with whipped cream, if using, and sprinkle with cinnamon and nutmeg. Enjoy!

In case this post wasn’t basic enough, I thought I’d finish with a black-and-white photo of myself sipping the PSL:

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Happy National Coffee Day everyone!❤

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5 Signs You’re Eating Too Many Carbs

Listen, you guys – I love carbs. When it comes to brown rice, sweet potatoes, succulent fruits and red wine, I’m always game (as long as I’m practicing my three rules of moderation, of course). But the truth is, when I look around me and observe the people in my life who don’t feel well 90% of the time, I really wish I could tell them to STOP EATING SO MANY CARBS.

I’ve already discussed why you shouldn’t eat sugar, but what about “healthy” carbs like whole-grain pasta, fibrous beans, vegetarian sandwiches or hearty oatmeal?

Although these carbohydrates definitely provide some nutritional benefits (including moderate levels of protein and fiber – they’ve got nothing on meat and veggies though!), eating them too often can take a toll on your digestive system, brain health, gut health and levels of inflammation. Let’s look at the research.

What Science Says About Carbs

Although study after study has confirmed that “fat fear” is unfounded and that natural fats are actually pretty good for us, many people still hold on to misguided fears about fats. While fats support our hormones, help maintain healthy cholesterol levels, and are easy to digest, carbohydrates are, in fact, quite the opposite.

They’re bad for your blood sugar: Carbs – even healthy ones – cause spikes and falls in blood glucose levels. This is perfectly normal in moderation, but when we overload our system with way too many carbohydrates, it can lead to problems. We’ll touch on this more in a sec, but suffice it to say that dramatic changes in blood sugar are pretty bad for our pancreas, which is in charge of producing a steady stream of insulin to help our cells metabolize glucose and create energy. This is one of the major reasons why we’re currently facing an epidemic of type 2 diabetes.

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They’re hard to digest: Additionally, most sources of carbohydrate tend to be irritating on the digestive tract. While fruits and veggies are plenty fibrous, fiber sources such as grains and legumes often add too much to our system, giving us digestive trouble. To add insult to injury, they also contain anti-nutrients such as phytic acid, oxalates and lectins. These compounds, again, are perfectly fine in moderation, but too much of them can reduce the body’s ability to absorb nutrients, leading to health issues.

They cause inflammation: And finally, there’s inflammation to consider. Though I don’t consider gluten a poison by any means, it’s not even up for debate that digesting gluten creates a state of mild inflammation for our bodies. Over time, inflammation is known to cause chronic health issues. Arthritis, fatigue and weight gain are some of the more mild results of inflammation, while heart disease, cancer and Alzheimer’s are some of the more alarming.

With all these consequences in mind, let’s go over five signs you may want to reduce your carbohydrate consumption:

You’re Tired All the Time

If you chronically feel drained and fatigued, there’s a good chance it’s because you’re eating too many carbs and not enough proteins and healthy fats. Because of the spikes and falls in blood sugar triggered by carb consumption, your system is going to feel constantly stressed from the effort of digesting carbohydrates. Yes, switching to only unrefined, whole grain carbs can definitely help, but it won’t eliminate the problem unless you combine the shift with additional energy sources from proteins and fats.

As a side note, feeling endlessly tired is also a sign of iron deficiency. People who eat a high-carb diet often shy away from primary iron sources (meat), which has the effect of making them tired much more often.

You’re Often Hungry Between Meals

I don’t care how accustomed you are to snacking, the human condition is not constantly hungry. Feeling this way has to do with how satiated you are after meals.

Because fats are so calorie-dense, our brains are hardwired to feel satisfied when we eat them. This is why you’ll likely feel much more satisfied after eating a lot of fat than you will after eating a low-fat, high-carb meal. (And don’t go saying “But pasta makes me feel satisfied!” Yeah…that pasta is usually combined with a fat-rich sauce containing either cream or olive oil.)

You Feel Bloated and Gassy

Whether you’re gluten-intolerant or not, carbs are difficult to digest. That includes fruits and vegetables! Fiber is important SPECIFICALLY BECAUSE you can’t digest it. It moves through your digestive system, taking with it leftover food particles and promoting regular bowel movements.

Too many carbs, though, make this difficult. When pockets of gas get trapped between the food moving through your digestive system, you’re likely to feel extremely uncomfortable. A proper fat to carbohydrate ratio will be much more beneficial to your digestive system than eating a high-fiber cereal.

You Have a Hard Time Concentrating

If you’re interested in learning more about how carbohydrates affect brain function, I highly recommend the book Grain Brain by Dr. David Perlmutter. I’m not an alarmist – I don’t think that eating some fresh bread every once in a while is going to give me Alzheimer’s. However, I do acknowledge that there’s a very real connection between what we eat and how our brains work.

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First of all, healthy fats are ABSOLUTELY BENEFICIAL for a healthy brain. Cholesterol has been demonized, but it’s actually thought to be a brain warrior. Cholesterol levels rise in older adults in order to help protect the brain from cognitive decline. Grain Brain cites numerous studies that have drawn a very clear correlation between the use of statins (medications given to lower cholesterol) and dementia.

Cholesterol doesn’t just affect the brain health of seniors, either. “Brain fog,” as it’s often called, plagues even young teens, and many nutritionists and doctors have postured that it’s a direct result of carbohydrate consumption – not only because of the spikes and falls of blood sugar that are triggered by carb consumption, but also because eating a high-carb diet often means skimping on healthy fats that are vital for brain health. A study published in the US National Library of Medicine even found that people following vegetarian or vegan diets (which I’m not necessarily opposed to, if done correctly) reported much higher levels of brain fog than those eating meat.

You Frequently Crave Sweets

Although everyone wants a donut every once in a while (myself included), constantly craving sweets isn’t a sweet tooth … it’s a dependency. And it’s caused by eating too much sugar (even if not in the form of fructose, then glucose, which is present in “healthy” carbs).

If you frequently crave sweets, it’s usually because of two things: 1. blood sugar problems, or 2. a lack of satiating fats in your diet. Again, I’m not saying that eating high-fat low-carb is going to mean you never want another slice of cheesecake … but your cravings will be much more rare, balanced and controllable.

If you’re interested in reducing your carbohydrate consumption, let me know! Or, if you’ve already done so, tell me how it worked in the comments section!

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Vocalizing Your Ideal Lifestyle + How to Make A Vision Board

Well my friends, it has been a while. A LONG while. As some of you know, I ran a meditation challenge on this blog last month, and ever since then, things have gotten really busy here in my corner of the globe.

Right around the third week of the meditation challenge, my work life started to get a little overwhelming. And I’m SUPER happy about it. Building this freelance business has been a long process, but I’m happy to report that I’m more than halfway to my goal of earning what I consider a typical full-time salary.

I’ll rephrase to let that sink in.

I’m ALMOST at the point where I could afford to move out on my own. And I’m doing it all through freelance work!!!

My Ideal Lifestyle

I realized that I haven’t exactly come out and stated my precise career goals on this blog, which is definitely my bad. I think it’s beneficial to announce to the world – and to ourselves – what our goals are. Determining and then vocalizing our ideal lifestyle are the first steps toward the pursuit of that lifestyle and the manifestation process that is so integral to success.

So here it is: My goal is to earn a living remotely so that I can move around and travel whenever I feel like it. I don’t need to make a HUGE salary, but I want to make enough that I can afford to maintain my preferred lifestyle, which involves living in big cities, dining out, going to clubs and concerts, and generally having an active social life that helps me meet like-minded, happiness-oriented, mindful, well-traveled people like myself.

But we can’t have everything, obviously. What I DO NOT need or want in my life are possessions and debts. These things, I feel, tie us down. They perpetuate a belief that we must work for a living, rather than viewing our career as a central component of our identity and our lifestyle. I never want to live for the weekends, spending 90% of my time at a job that I simply go to in order to pay the bills. I never want to spend my hard-earned money paying off debt. I don’t want to be responsible for car maintenance, gas purchases, credit card payments, student loans, etc.

This is why my preferred lifestyle is one that is as minimalist as possible. My goal is to earn my living remotely, traveling (or, perhaps someday, staying put!) as I please, with only the possessions and debts absolutely necessary for survival. I prefer to spend my money on experiences, rather than material goods.

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And that’s where freelancing comes in. You probably know by now that I went freelance in January after a tumultuous year of personal and career disappointments. And now that freelance dream is finally becoming a reality! I feel so happy and blessed that my hard work is paying off and that the lifestyle I’ve worked so hard to create is finally on the horizon.

With all that extra work, though, have come longer hours! And unfortunately, that’s taken a toll on my blogging. Because my blogging is more of a hobby than a career, I have been finding it difficult to motivate myself to maintain this blog after writing for other websites all day long.

But I’m back now, and I feel more motivated than ever to continue my blogging pursuits! When the time does come that I’m able to travel more regularly (soon, soon, soon!), I want to be able to share those experiences with everyone who reads this blog. I also want to keep giving you guys interesting tips for how to create a lifestyle that you are IN LOVE WITH.

This week, I finally tackled a project that I’ve been thinking about doing for a very long time: I made a vision board. For those who aren’t familiar with the concept, a vision board is a collection of images that inspire you, generally in the realms of your chosen career and lifestyle. I’m super excited to share my vision board with you guys:

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How to Make A Vision Board

My vision board, as you’ll notice, centers on yoga, interior design, travel and uplifting images. I included a few quotes that I find particularly inspiring and motivating:

The flower doesn’t dream of the bee. It blossoms and the bee comes.

The most reliable way to predict the future is to create it.

I also included images of homes like the kind I’d like to build someday – they’re colorful, modern, eclectic and loft-like. I have long harbored a dream to build my own little domestic “Girl Palace” (copyright pending.) (jk.), so the interior design-centered images represent someday being able to afford to make that dream a reality.

Finally, I added images of young women traveling, as well as some shots from a romantic relationship I really admire (Jesse and Celine in the Before trilogy).

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If you are interested in creating a vision board of your own, it’s really not hard! Here are a few basic steps:

  1. Collect a series of images that you find inspiring. Though mine are generally about travel, yoga and inspiration, yours might be totally different depending on your desired lifestyle. Maybe you want to showcase an admirable character from your favorite novel, a deity whose guidance you live by, a fashion item you’d love to wear, or images of a sport you participate in.
  2. Gather these images into one area, whether its physical (printing or cutting them out of magazines) or digital (creating a board on Pinterest or bookmarking images in your browser). If it’s the latter, you’ll want to print them out eventually, so keep that in mind.
  3. Settle on 8-12 images that represent you best. It can be hard to narrow these down, but trust me, too many images will be chaotic, and not really that inspiring at all. For what it’s worth, I myself ended up discarding eight images before settling on the 11 that are currently on my board.
  4. Design the board. I chose a cork board, as it was super affordable, matches with my modern style preferences and is easy to change out frequently. However, a picture frame or poster board would also work. Another creative idea is to display the images along a string of twine, securing with clothespins, and then draping the twine across your mirror or above your desk.
  5. Put it somewhere you’ll see it often. Mine is going to hang right above my desk, where I do all my freelance work and spend most of my time throughout the day. However, above your vanity, on a spiritual altar, or in your closet would all work great too!

I’m super happy with my vision board, and it’s already inspired me to stay motivated during the day. If you have one, feel free to share it below!

Until next time,

❤ Mags

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Wrapping Up the Meditation Challenge: Manifestation and How These 4 Types Work Together

We’ve come to our final phase of The Olive Branch meditation challenge, and it’s time to focus on manifestation. This concept is pretty trendy lately, particularly in yoga and wellness circles. It seems like you can’t go a day without seeing some kind of article or blog post about manifestation.

Manifestation is the idea that through affirmations and visualizations, you can create the things you want in your life. For example, by saying “wealth flows to me and I am professionally successful” every day, wealth will indeed flow to you, and you will begin to experience professional success.

Affirmations are the present-tense phrases that embody the things you want to come into your life. This process of having them appear in your life is called manifestation.

Sometimes people reference The Secret, a concept that theorizes that the energy we put out into the universe quite literally attracts similar types of energy. I talked about this a little bit a few months back when I wrote about how I’m using positive thinking to help manifest my freelancing goals – and I’m not going to lie, it’s been working (more on that in a different post, but things are really going well!).

If the theory of The Secret is to be believed, we create an actual, physical energy or vibration with each thought we have. These thoughts and feelings then go out into the universe around us and attract similar vibrations.

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While I’m not down on New Age philosophy necessarily, I’m not going to base my reasoning off of theories like this. But when you consider the idea behind The Secret, it really boils down the the concept that “your vibe attracts your tribe.” I know you’ve seen that quote floating around the internet, and I know it sounds cliche, but I think it’s true. I’ve certainly noticed that my positive thinking seems to translate into success in my travels, physical fitness, personal relationships, and growing freelance business. I think this is because when you can establish a positive thought pattern in your brain, you’re likely to be less daunted by setbacks, and therefore, you are more likely to achieve your goals and meet similarly like-minded people.

So, the theory behind manifestation meditation is that you combine the idea of affirmations with visualization techniques. Manifesting is actually not that different than having a really positive, happy, elaborate daydream, only you are likely going to be pairing it with words and imagines that concretely establish your goals.

On a personal note, I recently read the book “You Can Heal Your Life” by Louise Hay. I totally recommend it, and Hay’s other affirmation books, to anyone interested in affirmations or manifestation. Her message is that by analyzing your past (especially your childhood), you can discover what has hurt you, and use affirmations to forgive those who’ve played a part, learning to view those individuals with compassion. You also take responsibility for your thoughts. Hay says that you must recognize that regardless of what people have done to you in the past, only YOU have power over your thoughts tomorrow. Or 5 minutes from now. Or 10 years from now. You are the only person who can create your thoughts and feelings, so it’s your responsibility to heal your past wounds and embrace a better life.

So, how is this related to manifestation? I think that visualizing and affirming our intentions are the first steps to manifesting a happy, unencumbered, successful and peaceful life. This is where the four types of meditation that we’ve been working on come together, full circle. This is how they relate to each other.

To tie all four types of meditation together, consider your intentions as you create affirmations. Then visualize those affirmations with words and images in order to manifest them into your life.

Moving forward, you can practice manifestation, and improve your life, by doing some of these things:

  • Create a vision board. I prefer to do this on a cork board rather than online, and then I display it in the area where I meditate. This keeps my focus on my affirmations and the things I’m trying to work on personally.
  • Write down your affirmations. Louise Hay recommends writing down your affirmations 5-10 times in the morning and 5-10 times at night. As you write, really focus on their meaning. Remember, these affirmations should be in positive, active voice … things like “I am loved by my friends” or “I have lots of energy and vibrant health.”
  • Get into a meditative state right after you’ve focused on your affirmations or visualizations. This gives you the time to relax and recharge, letting your affirmations sink in. This is where you’ll use meditative tools such as mantras or visualization techniques.
  • Give it time. Big changes don’t occur over night.

In closing, I’d like to throw the science-minded people out there a bone. I’m spiritual, but I also believe firmly in scientific evidence and research. Science has shown that we establish neurological patterns in our brains. So, when we have a fight with our partner and we feel like “s/he doesn’t love me, I’m the victim here,” we strengthen the neurons on that physical path in the brain. This means that every time we experience a similar stimulus (other fights with our partners, confrontations at work, feeling let down by friends), our brains respond in the same way.

To change our thinking patters, we need to give active effort into strengthening different neurological pathways. Forcing ourselves to think positively through manifestations and affirmations helps us with this. A few months into our practice, we might start to think “I’m the victim” during a fight with our partner, and suddenly recognize this mental flaw. So, we take a step back and acknowledge that this is our neurological response tricking us – actually, we’re not victimized, we’re angry about something else altogether. We can recognize our part in the argument and respond more calmly, or opt to take a walk and talk about the issue later. Over time, this new instinct becomes stronger and stronger, and we make a positive change.

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Whether we call it meditation or not, training our brains to think differently is tough work. This is why so many people fail to blaze the trail through new thought patters, resulting in hardened synapses and, ultimately, hardened hearts. Over the course of the meditation challenge, I’ve learned that I do indeed have mental power, and that my mental power is best put to use for good. That power needs both time to recharge (through relaxation and meditation) and time to grow (through affirmations and visualizations), and it most certainly requires a daily, long-term practice.

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Visualization Meditation

Hey guys! It’s time to move into Week 3 of our meditation challenge. With two days to go of intention meditation, I’m feeling more and more like these 15 minutes of peace will stay in my daily routine. I don’t seem to have a definitive pattern in when I meditate (as a freelancer, my schedule is pretty flexible, so my work hours are all over the place) but I definitely find myself craving meditation, particularly after a yoga session.

So as we move into Week 3, here’s what you need to know about visualization.

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Visualization Meditation Techniques 101

So, I’ll start off by clarifying that there are lots of different interpretations of “visualization.” One such interpretation involves envisioning something you really, really want – but I’ve decided to keep that separate (that’s what we’ll focus on next week for manifestation meditation).

Rather, we’re going to be using visualization techniques to help us get into a meditative state. The difference between visualization and manifestation is actually very similar to mantras vs intentions. In both cases, the former involves using a sort’ve brainless technique in order to get our brains to relax, while the latter involves focusing on something with a deep meaning that we’d like to concentrate on.

Visualization Techniques To Try

Now, since we aren’t going to be envisioning things we want to manifest, what are we doing, exactly? We’re using visualization techniques to lull us into a relaxed, meditative state. Here are a few visualization techniques you may want to try:

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  • Energy visualization: Envision a big ball of color or light moving along various points of your body. For example, this ball of energy may start at your feet and work its way up to the tip of your head as your meditation practice progresses.
  • Chakra visualization: You can focus on each of the seven chakras in progressive order. Getting into the associations/meaning behind each chakra is a completely separate topic (let me know if you’re interested in a post about this!) but if you are already familiar with the seven chakras, you can visualize each one individually. As you visualize each chakra, imagine it growing and shining with bright light. As the light grows, imagine that the chakra is being cleansed and renewed.
  • Progressive muscle relaxation: While sitting or lying down, begin to focus on each body part individually. Start with your toes. Imagine them feeling heavy and relaxed, as if you simply couldn’t move your toes off the ground, even if you tried. Then, move upward to your feet, your ankles, your calves, etc. This is the basic concept behind yoga nidra (translation: yogic sleep).
  • Peace-spreading visualization: This is a technique I picked up from one of my favorite YouTubers, Lesley Fightmaster. As you’re sitting, envision a bubble of peace, joy and happiness around you. Picture nature, your loved ones – anything that makes you feel peaceful and joyful. Then, imagine that bubble of peace spreading out to your loved ones, enveloping them in joy and positivity. Next, imagine that this bubble grows even larger, enveloping all of their friends and family members. Keep this going until you eventually envision the entire world in this bubble of peace and joy.
  • Nature visualization: Last but certainly not least is the ever-classic nature visualization. Think of a place that makes you feel truly at peace. Maybe it’s a babbling brook beneath a big willow tree. Maybe it’s a sunny beach. Maybe it’s in the arms of a big tree in your grandparents’ backyard. Wherever it is, imagine yourself there. Picture how it looks. Imagine how the ground feels underneath you. Hear the birds singing, or the book babbling. Feel the sunshine on your skin. Completely immerse yourself in this creative visualization for the entirety of your meditation practice.

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You can pick the same visualization technique to carry you throughout the week or you can try a new one every day. I myself will probably switch it up between chakra cleansing, nature visualization and energy visualization. Let me know what you decide to do!

Intention MEditation

Intention Meditation

So how is everyone enjoying mantra meditation? We still have two days to go in Week 1 of our meditation challenge, but I thought I’d share my experience thus far.

I’m not going to lie: sitting quietly in my room whispering “shanti” felt a little weird at first. On Day 1, I meditated right after waking up, which I don’t think is the best choice for me … I ended up nodding off to sleep a little bit (I guess that means it was relaxing though, huh?). I meditated a bit later in the day on Day 2, and that worked out a little better. I’ll admit it, I didn’t get around to meditating on Day 3 – I was just really, really busy. These things happen, though, and I wasn’t going to let that derail my plans to form a new healthy habit. I got back on the bus on Wednesday, and I actually had a bit of a breakthrough.

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I noticed that actually listening to the sound of my voice was extremely meditative. Even though I explained on this blog that the meaning of our mantras isn’t important, I guess I didn’t really understand what that meant at first. It wasn’t until Day 4 that I started allowing the sound of my own voice to relax me, and this moment of insight has carried me all the way through the rest of the week.

So now it’s on to Week 2: Intention Meditation

What’s the Difference Between a Mantra and an Intention?

Last week, I touched a little bit on the difference between a mantra an an intention. While a mantra is meant to be repeated quietly to one’s self as a vehicle to reach a meditative state, an intention is chosen with deliberation and attention to its meaning.

I’m sure you’ve had your yoga teacher tell you to set an intention before practice. This is the same concept, only its applied to meditation. In my yoga practice, I usually enjoy picking an intention that I carry throughout the entire week (or longer, if necessary). It’s usually something I’m working through or thinking about a lot at the time. For example, if I notice that I’ve been particularly angry with someone, I spend a week or two focusing on forgiveness as my intention (ahem, this is what I’m going to be focusing on this week!). Some weeks, I focus on gratitude. Other weeks, self-confidence.

Examples of Intentions

Most practitioners recommend forming your intention as an affirmation. In other worse, you say it in a positive sense, as if it’s already occurred. Here are some examples of intentions that may resonate with you.

  • My body is strong and perfect as it is.
  • I am loved.
  • I respect my body by fueling it with nutrients (this could be a good intention for those on a weight loss program).
  • I am grateful for my family.
  • I am grateful for my friends.
  • I love ___ (you could be picking a person to whom you want to send happiness and positive energy).
  • I forgive ____ (again, you could be inserting a person here).
  • I am worthy of healthy relationships.
  • I bring peace and joy to those around me.
  • The world is full of good.

Again, you can set your intention every day, or work on one intention all week long – it’s really up to you.

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After you pick your intention, you’ll sit in a meditative stance (again, cross-legged, in lotus, lying in savasana, and sitting in a chair are all great choices), close your eyes, and inhale and exhale. Repeat your intention on your exhale a few times, just as you did with your mantra. However, after focusing on your intention for a few breaths, let it go.

The goal here is to surrender your intention to the universe. Focus instead on your breath moving in and out of your body, filling you up with warmth. You could use any of the meditation techniques I’ve mentioned previously, or you could move back into your mantra meditation – whatever you wish. At the end of your session, bring your attention back to your intention again and acknowledge it. And then, when you leave your meditation practice, let it go completely.

Let me know how you enjoy intention meditation! See you next week.❤