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Got Questions? Ask the Oracle. How to easily do an Oracle Meditation.

Have you ever wanted to consult a magical oracle for answers to your burning questions?

That’s exactly what this post is about. You will also read about:

  • Guided meditation
  • Visualization
  • The benefits of The Oracle Meditation Technique
  • The legend of The Oracle Within
  • How to do an Oracle meditation.

What’s guided meditation?

Guided meditation is a type of meditation in which a guide walks a meditator through meditating. The person might be a trained practitioner, teacher, or simply a guide who helps people with meditation. Sometimes, a guided meditation includes music or visualization to enhance the experience, and the meditation technique varies, depending upon the goal for the meditation.

For example, in The Oracle Meditation Technique we’ll be using today, the goal is to consult an oracle for answers to our questions. Your question might be something that’s really been weighing on you or you might be interested in your greater purpose or how you can better serve those who you are called to serve. That might include a higher power or a group of people who are underrepresented or have been historically treated poorly, like in the case of systemic racism. If you don’t know who or how you can serve, your oracle can help you with your planning and next steps.

Is guided meditation hypnosis?

Guided meditation can be hypnosis, but it is not always hypnosis. They are two separate techniques which sometimes merge to create more powerful results.

What is hypnosis?

According to The American Psychological Association, during hypnosis, the hypnotist and participant cooperate throughout the hypnosis session. The participant enters a hypnotic, trance-like, state and responds to the hypnotist’s suggestions. A person can only be hypnotized if they enter the state willingly, and all hypnosis is self-hypnosis. The hypnotist is merely a guide.

What’s the difference between guided meditation and hypnosis?

In hypnosis, the hypnotist offers suggestions, uses keywords or sound, and sometimes touch to bring the participant into a focused trance state so the participant can accept the suggestions within their subconscious mind. The main focus is the trace state and how well the practitioner induces it.

On the other hand, when you participate in a guided meditation, you use your imagination to create the suggested images and situations. This is especially useful in cases of Post Traumatic Stress Disorder (PTSD), when rumination and horrible, nightmarish mind movies play repetitively. In these cases, the suggested images and situations can be therapeutic when they replace the nightmarish mind movies- If you’re going to have a mind movie playing on a loop, shouldn’t you be the one to write it?

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When you take control of your mind movies, many things can change for the positive in your life– far too many to put in one post. While there will be more posts about visualization on the blog soon, here are a few of the benefits visualization provides to those who partake in it.

What are the benefits of visualization?

Here are a few of the ways that visualization can help you.

  • Reduce your stress.
  • Be in harmony with yourself.
  • Clear your mind, get clear on what you really want, and what you must do to manifest it.
  • Master new skills.
  • Enhance your motivation.
  • Generate creative ideas.
  • Improve your performance- mental, physical, or professional.

William Arthur Ward once said, “If you dream it, you can achieve it.”

Additionally, many athletes and music stars have spoken of how they have used visualization to achieve their wildest dreams.

The benefits of The Oracle Meditation Technique

 The Oracle Meditation Technique is fantastic for:

  • Receiving answers to questions.

You can ask your oracle anything without shame because she resides within you. She knows everything you’ve been through, all the wonderful things you have done, and the potential you have to change the world- even if it is just one small piece of your world at a time.

  • Motivation.

Your oracle is there to answer questions and support you. Having her in your corner can be incredibly motivating.

  • Feeling the power within you.

The oracle is within your sacral chakra- where your inner power lies. I call her a she because she resides in the area where a woman’s womb is and where the feminine energy is housed.

Did you know? Both men and women have masculine and feminine energy, and your gender does not determine your energy type. You can be a man with a lot of feminine energy or a woman with a lot of masculine energy. Likewise, your energy type can change from day-to-day. Additionally, your energy type can be affected by various things like a full moon. Working with the right energy is key to many spiritual practices. But that’s another topic that we’ll dive into another time.

The legend of The Oracle Within

Legend has it that the oracle within each of us was placed there by God. The Creator was asked many, many questions and, as the world’s population went up, so did the number of questions. Naturally, humans wanted to ask their questions of God directly.

After a while, God decided to hide, but try as he might, humans kept finding him, so he devised a solution.

To help humans have an even more direct line of communication and to stop feeling the pull from human to human, God broke himself into tons and tons of little pieces. Then, he placed himself within the sacral chakra so humans could consult him easily.

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How to do an Oracle meditation

To perform an Oracle meditation, follow these steps.

  • Find a comfy seat.
  • Have a seat with your back straight.
  • Take a few deep breaths in through your nose and out through your mouth.
  • Place your hands on your lower abdomen, between your navel and your pubic bone.
  • Close your eyes.
  • On your next deep breath in, imagine that you are inhaling through your tailbone, and that as you do, the breath travels up your spine, through each of your chakras.
  • As you exhale, you see your breath coming out of the top of your head, through your crown chakra. It looks like a waterfall.
  • Continue to breathe this way until it feels more natural.
  • Now, imagine that you leave your body through the top of your head, through your crown chakra on your next exhale.
  • As you do so, you travel down, towards your navel.
  • When you inhale again, you will inhale yourself into your belly button.
  • Now, open your third eye (located between the eyes) to see, keeping your physical eyes closed.
  • After a bit of adjustment, you will see a glowing orb a little way away.
  • As you approach the orb, you see that it is an old woman. You can tell she is very wise.
  • She motions towards a chair, telling you to have a seat.
  • You do, and she has three cards that she flips over.
  • She tells you what each of them mean, smiling the whole time because she knows that if you follow her advice, you will be aligned with what you want. She cares about you and has always had your best interests at heart.
  • When she is done talking to you, she waves goodbye.
  • You get up from the table, turn around, and begin walking back towards where you came in.
  • This time, take a deep breath in and, when you exhale, you will breathe yourself out of your navel.
  • Close your third eye and hold your hand on your forehead for a few seconds.
  • Allow what you learned to sink in while you take a few deep breaths.
  • Open your eyes, and you will notice that you now know exactly what you need to do.

Within this post, we talked about what a guided meditation is and the difference between a guided meditation and hypnosis. While they are two separate practices, they can be performed together. We also mentioned all the benefits of visualization and the Oracle Meditation Technique. You read a short version of the Legend of the Oracle Within, and, finally, you learned the steps for an Oracle meditation.

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What do the Loving-kindness Meditation and Anger Management Have in Common?

What do the Loving-kindness Meditation and Anger Management Have in Common?

Are you looking for a new meditation technique? If so, check out the Loving-kindness meditation. It has many benefits, one of which might surprise you.

Read on to find out.

Woman standing with her arms up and outstretched, indicating a connection with nature and freedom.

Are you looking for a new meditation technique?

If so, check out the Loving-kindness meditation. It has many benefits, one of which might surprise you.

There are four parts to this post:

  • What is loving-kindness meditation?
  • What are the benefits of loving-kindness meditation?
  • How to do a loving-kindness meditation.
  • Suggested phrases for a loving-kindness meditation.
  • What is Loving-kindness meditation?

    Loving-kindness meditation, AKA Metta Meditation, is a Buddhist meditation practitioners use to improve and enhance feelings of kindness, compassion, and acceptance of oneself and other people. You might even use it to meditate on sharing love with animals.

    It’s done by reciting phrases filled with love and positivity towards yourself and others. Remember to be mindful and to fully immerse yourself in the positive energy you are sending out. Really feel the love.

    According to Healthline, since the purpose of loving-kindness meditation “is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.”

    It’s great for those with anger issues or PTSD, but most people benefit from loving-kindness.

    What are the benefits of loving-kindness meditation?

    Practitioners receive the usual benefits of meditation, plus the opportunity to develop and nurture:

  • Trust
  • Compassion
  • Empathy
  • Connectedness
  • Kindness
  • Love
  • Infographic- multi-toned blue: "Since pain is an adaptive emotion, depression and anxiety often contribute to it. One benefit you might not expect from the loving-kindness meditation is pain relief. "

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    How to do a Loving-kindness Meditation:

    • Select 2 phrases for your meditation- 1 directed towards yourself and another directed at your friends and family. You can use the same phrase and alter it for the “who” if you’d like.
    • Find a quiet spot.
    • Have a seat with your back straight.
    • Begin focusing on your breathing. Feel it fill your chest when you inhale and empty your chest when you exhale.
    • Turn your attention to your heart space.
    • Optional: Place your hands on your chest to keep yourself mindful of your heart. You might also want to visualize your chest glowing green (like the Heart chakra) when you recite your phrase.
    • Begin repeating your phrase, and focus on what it means. How does it make you feel?
    • Repeat the phrase ten times.
    • Turn your attention to your loved ones.
    • Visualize them.
    • Repeat your loved ones’ phrase ten times while focusing on the meaning and the way the phrase makes you feel.
    • You can continue to repeat your loved ones’ phrase, directed towards acquaintances and neighbors, then your town’s community, etc.- as far out from you as you would like, or you can stop at repeating the phrase for yourself and loved ones.
    Photo by Alexandr Podvalny on Pexels.com

    Suggested phrases for a Loving-kindness Meditation

  • May I find peace.
  • May I feel safe.
  • May I love myself as my creator does.
  • If none of the phrases above are appealing to you, you can create your own. You can start by considering an emotion you want to focus on- love, happiness, etc. Then, build your phrase from there.

    Key takeaways

    The key takeaway is that the Loving-kindness meditation is a great technique for anyone wanting to improve their self-image, increase their self-love, be kinder to themselves and others, or deal with anger issues or PTSD. Lastly, the effects of loving-kindness meditation go beyond emotional benefits and can even help with chronic pain.

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    contentandcoachingbydella@gmail.com

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    The Meditation Technique so Good, it’s Almost Scandalous!

    Beginner meditators often wonder about essential elements of meditation, meditation tools, and meditation techniques. This post answers those questions and provides a step-by-step guide for the Sunrise Meditation technique. Plus, you’ll find specific examples for using the Sunrise Meditation technique to make new commitments and manifest the results you seek.

    The Sunrise Meditation Technique- Conquer something new. Feel amazing. Repeat.

    Beginner meditators often wonder about essential elements of meditation, meditation tools, and meditation techniques. This post answers those questions and provides a step-by-step guide for the Sunrise Meditation technique. Plus, you’ll find specific examples for using the Sunrise Meditation technique to make new commitments and manifest the results you seek

    Meditation elements

    Meditation includes several elements. Though these elements need not be used in every form of meditation, they tend to make meditation practices more effective and helpful, especially for beginners or busy people.

    What’s the most essential element of meditation?

    The essential element of meditation is focused attention. Without this element, it is impossible to practice meditation.

    Why does meditation require focused attention?

    Focusing your attention allows you to train your mind and escape from distractions.

    Did you know that focus is essential for entrepreneurs?

    This is yet another way meditation helps you outside of your session- if you practice focus during meditation, you will focus- even when you’re not meditating.

    How can I focus my attention?

    You can focus your attention by closing your eyes, focusing on an object, or reciting an affirmation.

    Relaxed Breathing

    Another essential element of meditation is relaxed breathing. Relaxed breathing includes deep, even-paced, and intentional breathing.

    Why use relaxed breathing during meditation?

    The purpose of this element is to:
    • take in more oxygen
    • reduce muscle tension
    • experience the benefits of enhanced breathing.

    Find a quiet setting.

    Man, sitting on a treehouse platform, above the trees in a forest.
    Photo by Samuel Silitonga on Pexels.com

    Unless you are practicing a rigorous form of meditation, finding a quiet setting is another powerful element of meditation.

    Need suggestions of Where to Meditate?

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    Why should I meditate somewhere quiet?

    Quiet settings will allow you to better escape from the distractions and focus your mind. Some experienced meditators intentionally skip this element so that they can challenge their minds and bodies.

    Find a comfortable position.

    Another optional element of meditation is a comfortable position. Whether you are walking, sitting, or lying down, you should feel comfortable to get the most out of your practice.


    You should never meditate in a position that feels painful, unsafe, or dangerous.

    Open Attitude

    Finally, the last element of meditation is an open attitude. Like the focused attention element, it is impossible to meditate without an open attitude.

    Why is an open attitude necessary for meditation?


    This element will allow you to:

    • Practice
    • challenge yourself
    • grow without self-judgment and ridicule.

    Meditation tools

    As we have learned, there are different types of meditation. One way to distinguish these many techniques is through the use of tools.

    Asanas

    The most popularly known meditation tool is postures or asanas. Asanas are used in both spiritual and non-spiritual meditations.


    They can include:
    • yoga postures
    • walking
    • mindfully doing a task.

    Yoga classes, for example, use asanas as part of their meditative practices.

    Prayer Beads

    Another popular meditation tool is prayer beads.


    Prayer beads are used as tools of devotional meditation in spiritual settings such as:


    • Christianity
    • Gaudiya Vaishnavism
    • Buddhism
    • Jainism


    The meditator recites a mantra as each bead is counted and continues this until the entire mala or beaded chain is finished.

    Sunrise Meditation Technique

    Many religious and spiritual leaders start their day with a sunrise meditation. The quiet atmosphere and the fresh feel of a new day make sunrise meditation a perfect addition to your morning routine.
    The technique is simple- For the most part, meditate like you usually would, but do it during sunrise.

    How to do a sunrise meditation:

    • After finding a comfortable seat and ensuring your back is straight, begin concentrating on your breathing.
    • After a few rounds of slow, conscious breaths, focus on the sunrise. Watch as the sun climbs the sky, and the colors change.
    • Ponder how the change in colors can signify the change in days.


    You’re starting a new day, ripe with possibility.

    Symbolic Sunrise Meditation

    You can also perform a sunrise meditation to signify a new chapter or commitment in your life. For example, if you’ve just moved to a new town, a sunrise meditation is a great way to symbolize your new life in a new place.


    If you’re using the sunrise meditation to signify a new commitment, like a new diet or lifestyle, you might watch the sunrise and consider how you will “rise up” or “ascend” now that you have made this new commitment.

    Use the following as a guide for your symbolic sunrise meditation:

    •What will it feel like to be on the other side of your current challenge?


    For instance, many people find diet changes challenging to implement. While there are many techniques to aid you in your diet change commitment, it can seem daunting at best.

    Visualization tips for committing to a new diet:

    • Take the time to visualize what you will look like 3 or 6 months from now.
    • Imagine hearing the compliments of your family and friends.

    How will it feel when you’ve accomplished this goal?


    • How will it feel to know that you faced the challenge and stuck with it?

    Will you feel:

    • Accomplished?
    • Proud?
    • Excited?
    • Healthy?
    • Happy?
    • Sexy?


    Dig deep and immerse yourself in those feelings.


    At the end of your meditation, journal the experience and any insight you gained from it.


    You can modify the guidance above to fit your situation. Just remember to explore what your senses will perceive and what emotions you will feel after you’ve accomplished your goals. This is vital for manifesting change and is more than a simple Q&A. You are outlining how you want to experience your desired outcome, so the universe can mirror it back to you.

    Key takeaways:

    There are many techniques and tools you can use when meditating. Sunrise meditation is an excellent technique for starting your day or a new chapter or commitment in your life. The more you ponder what you will experience, the more likely you will be to manifest the experience you desire.

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    Are you too busy to meditate?

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    Is this winning meditation technique for anger is the $#!+ or what?

    Got anger issues? Try this meditation technique.
    Meditation is a great way to reconnect with yourself and calm your body and mind. As a result, meditation comes with several benefits that are helpful to your emotional and physical well-being.
    Unfortunately, many people believe that meditation takes up too much time and that they’re too busy to meditate. This is a myth.

    image of man yelling with his fist on a desk, probably pounding on it to annunciate his words.
    Photo by Andrea Piacquadio on Pexels.com

    Meditation is a great way to reconnect with yourself and calm your body and mind. As a result, meditation comes with several benefits that are helpful to your emotional and physical well-being.

    Unfortunately, many people believe that meditation takes up too much time and that they’re too busy to meditate. This is a myth.

    Anyone, even the busiest people, can and should incorporate meditation into their daily routines to experience the full benefits of meditation.

    In this blog post, you’ll learn:

    • What is meditation?
    • What is the history of meditation?
    • What are the categories of meditation?
    • How did I use meditation to fight my anger demons and win?
    • What’s a good meditation technique for anger management?

    What is meditation?

    Meditation is loosely defined as a practice used to both train attention and awareness and achieve mental clarity and emotional stability. The practice includes several techniques, such as breathing or moving, to achieve heightened attention and emotional stability.

    Beyond this loose definition, many scholars have struggled to define the phenomenon more precisely. This is because meditation comes in several forms and is incorporated differently into religious and non-religious settings.

    Let’s look at what meditation is more closely.

    What is the history of meditation?

    Meditation has been practiced since 1500 BCE. The earliest records of meditation are seen in the Hindu traditions of Vendantism, which is a form of Hinduism that still utilizes meditation today. Taoists developed other forms of early meditation in China and Buddhists in India.

    Early Jews and Christians also tried meditative practices. Philo of Alexandria and Plotinus are two Jewish and Christian thinkers who specifically wrote about meditation around 20 BCE. Still, their views were not fully accepted into their respective religions until the Middle Ages.

    During the Middle Ages, meditation became more integrated with Western religions, such as Christianity, Judaism, and Islam. Lectio Divina, Kabbalistic practices, and Sufism are just three examples of meditation becoming more intertwined with Western religious faith during the Middle Ages.

    At the same time, meditative practices were brought to Japan, where they further developed and were integrated into other forms of Buddhism.

    It was not until the 19th century that meditation began to transform from a religious ritual to a non-spiritual and health-centered practice. This transition occurred whenever Asian meditation techniques spread to the West. Once they spread, Western meditators found alternative applications for meditation, causing the already difficult-to-define practice to be even more difficult to define.

    Today, meditation is practiced in both spiritual and non-spiritual settings. People of Indian, East Asian, and Abrahamic faiths, for example, often practice spiritual meditation, while businesspeople and Yoga-class attendees often practice non-spiritual meditation.

    In both scenarios, though, meditation is treated as a practice used to sharpen the brain’s ability to focus and add clarity and stability to the mind and emotions.

    What are the categories of meditation?

    Since the 19th century, meditation has been divided into two broad categories: focused (or concentrative) meditation and open monitoring (or mindfulness) meditation. Each category has its own benefits and applications.

    Focused meditation is when you concentrate on a single thing. Paying attention to the breath, a feeling, a koan, or an affirmation are all concentrative meditation techniques. The benefit of this category is that it sharpens your mind and builds your ability to focus on a single thing.

    Open monitoring meditation is when you are mindful of your state and surroundings. The benefit of this category is that you are brought to the present as your senses are sharpened and made aware of the conditions around you.

    Some meditative practices use both concentrative meditation and open-monitoring meditation, though. Such practices include Vipassana and Samatha in their meditations.

    It is important to emphasize that focused meditation and open monitoring are just categories of meditation. Within both categories, there are countless meditation styles and techniques.

    What’s your goal with meditation?

    How did I use meditation to fight my anger demons and win?

    image of a couple fighting, while the woman walks away and the man asks her to come back.
    Photo by Vera Arsic on Pexels.com

    When I first started meditating, I did it because I read about it in a program about the law of attraction and manifesting. I thought to myself, “Why not?”

    At the time, I thought it was a great way to change things in my life, and I was right- just not how I thought it would.

    It took a couple of years to really feel like I could say I was “meditating,” but I didn’t have support- no one I could ask about meditation for a while.

    Did I learn to manifest things?

    Yes. I. Did.

    But that’s not what this is about- maybe in another post.

    I used meditation for anger management.

    photo of woman with her hands in the air, as she meditates during sunset on a beach.
    Photo by Pixabay on Pexels.com

    Through meditation, I was finally able to get control of my anger. That was one of my biggest issues. All the rest didn’t directly affect my loved ones or make me look like a lunatic in traffic. It was not controlling that anger that caused my family to feel like I was a monster. I needed to improve my reactions to unfavorable events. More importantly, I needed to get the yelling under control.

    As time progressed, I started feeling better, and that’s my hope for anyone dealing with that fiery demon inside you called “anger,” that’s really eating away at your insides when you’re waiting for a phone call from an employee, that starts a roaring inferno because you missed two green lights because of people in front of you being on their phones.

    I’ve been there. I remember how it felt- knowing that I yelled all the time. Screw being pleasant to be around. My kids told me I was downright scary. My employees would avoid giving me bad news because I was such a bitch.

    But now, when I remember it, I can take a deep breath, exhale with a slow smile, and know that that’s not me.

    So, if that’s you, please know that you are who I do this for- writing, I mean. I vow to deliver the info and techniques you need, so you can feel better.

    With that in mind, I’ve got a fantastic technique to share with you today.

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    What’s a good meditation technique for anger management?

     According to Headspace, the first thing to do is learn to recognize when your anger pops up without letting it take you away. You know the feeling is there, but you don’t have to act on it. You can take a beat to process it and identify the root cause, so you can determine how to handle the situation in a calm way.

    You must own your anger. Denial is your enemy when it comes to your emotions. It leads to loads of problems, only one of which is acting on it inappropriately.

    Using a focused attention technique can bring clarity regarding the reason for the anger.

    The technique.

    1. Have your meditation journal ready.
    2. Go to your meditation space and have a seat.
    3. Close your eyes and take a deep breath in through the nose and out through the mouth. You will likely notice you are breathing shallow and fast. That’s normal, and it is a signal you can use outside of meditation to identify your anger before it takes control.
    4. Imagine your breath turning into a hand.
    5. Tell it to wrap around the anger and pull it out.
    6. Then exhale and envision your “breath hand” is pulling the anger out like a magician would a long strand of handkerchiefs.
    7. Keep taking deep breaths until you feel that you are empty of the anger.
    8. With anger gone, you can see writing on the walls of your insides. It is the story of that anger.
    9. Sit with it and read it. It will tell you the reasons for your anger, starting with the surface-level reasons and ending with the deepest reasons.
    10. Once you’re done reading it, take a few more deep breaths.
    11. Open your eyes.
    12. Write what you felt and learned in your meditation journal. Take your time and write until the words stop pouring out of you.
    13. Afterward, notice how your breathing is different- more relaxed and slower.

    To sum it up.

    History shows meditation being used throughout the ages in a multitude of ways. Some people use it for spiritual reasons; others use it for health reasons. Still, others use it for enhanced cognition and clearing their mind. One way meditation can help busy entrepreneurs is through anger management. With many people depending on you and a huge workload, it is normal to feel angry and frustrated. What’s not normal is allowing anger to take control of your life. But you can regain control, just like I did, and I’ll support you in any way I can.

    Let me know how you liked the meditation technique.

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    What Meditation Did for Me During a Recent Medical Procedure You Won’t Believe.

    The way I way I escaped from the event reminded me of how seasoned meditation practitioners can stand on nails with no pain… After reading this post, you’ll know more about: Meditation’s health benefits, How you can get started, including a plan for increasing your session time without feeling overwhelmed

    Meditation took me away during my neurotomy.

    Picture of person standing, barefoot, on nails.
    Photo by Mikhail Nilov on Pexels.com

    The way I way I escaped from the event reminded me of how seasoned meditation practitioners can stand on nails with no pain.

    My back pain journey

    A few years ago, I injured my back. To control the pain level, I receive neurotomies every six months or so. It is worth the pain during the procedure in exchange for relieving some of the excruciating pain in my everyday life.

    If you are unfamiliar with the procedure, here is the definition. According to St. Luke’s Spine & Pain Associates, a neurotomy is a procedure that uses localized heating to cauterize a nerve. This procedure blocks pain signals from the nerve and the joint facets to the brain.

    But this last Tuesday, I had a big surprise. The last few neurotomies I’ve had, I have meditated during the procedure and was in less pain and less anxious because of it. This time, I only had a few seconds of pain- 1 second at a time, sporadically. That shocked me!

    While it is a minimally invasive procedure, previous neurotomies have been incredibly painful. Through meditation during the procedure, I have had less pain each time I’ve had a neurotomy. That’s because our ability to meditate and receive the full benefits increases as we continue to practice.

    Meditation has played a considerable role in my overall healing too. I believe it will be even more effective soon because I can see its impact on pain. I believe this will happen because advanced meditators have been known to receive incredible health results through meditation, such as curing cancer or healing debilitating, permanent injuries.

    Everyone’s experience is different, and you should only use it to supplement your healthcare provider’s advice.

    After reading this post, you’ll know more about:

    • Meditation’s health benefits
    • How you can get started, including a plan for increasing your session time without feeling overwhelmed
    • Higher self meditation
    • Meditation Journals

    Some of meditation’s health benefits include:

    • Reduced heart rate
    • Lowered blood pressure
    • Relaxation and enhanced breathing, since meditation allows the meditator to take in more oxygen
    • Reduced muscle tension

    Meditation Start-up Plan

    • 1 minute Breath Monitoring Mindfulness Meditation

    Start slow- even 1 minute a day is a good start because you will increase your ability to meditate. The focus of the first session should be on observing the breath. Pay attention to how the air feels- cold on the inhale and warm on the exhale.

    • 2 minutes Higher Self Meditation

    Once you make it through one minute and feel like you have cleared your mind, try adding a minute. During your second minute, ask your higher self if there is anything you need to know about BLANK (insert the concept you are seeking to understand or the decision you are contemplating).

    You might be thinking that is too much to ask for one minute’s worth of meditation and listening for the answer. In a way, you are right. You probably won’t receive a response that quickly, especially if you are not in the habit of meditating. But there’s an increase in the level of connectedness between your higher self and your lower self during meditation.

    Once you’ve made the connection and asked the question, consider it like leaving a voicemail for a professor or doctor. You might get a call back immediately, or not. Either way, you will receive your information from a reliable source.  

    By lower self, I mean the self you most identify with daily, hourly, or most of the time, not your higher self. Being more connected to your higher self will strengthen that bond, even if it is just a minute per day. The effect on your spiritual health is tremendous.

    Although you might not get your answer in one minute, if you spend some time listening in silence- even during the activities that follow your session, like housekeeping, the answer will likely come up.

    The possibilities don’t end there. Your mind and spirit are still at work while you sleep, so you could receive your answer in a dream. Remember that not all dreams are to be taken literally. Symbolism is the language of the spirit, so think in metaphors or pay attention to how the various parts of the dream made you feel.

    *If you want more information about dream interpretation, check out this post.

    Once you feel adept at meditating for two minutes, increase your time, following the plan below.

    • 5 minutes
    • 10 minutes
    • 15 minutes
    • 30 minutes
    • 45 minutes
    • 1 hour

    Use a Meditation Journal

    Keep a meditation journal and document your thoughts and feelings from your meditation sessions. If you do not have any big takeaways, don’t get discouraged. Not every session will have groundbreaking revelations, but you will be caring for your whole self- mind, body, and spirit. The point is to keep your brain tidied up and your mind and spirit connected and harmonized.

    Using a Meditation Journal will allow you to:

    • Document your findings
    • Recognize patterns in your thoughts and feelings
    • Record the techniques that work best for you during specific situations
    • Organize your thoughts
    • Process your feelings

    The takeaway

    Meditation has many health benefits, some of which are incredible and even unbelievable. You can meditate during uncomfortable or painful situations to make them more comfortable. By gradually increasing the length of your sessions, you can avoid overwhelm. Lastly, using a meditation journal will enhance your sessions’ effectiveness and allow you to see your progress.

    Did you know about The Meditation for Marketers Podcast?

    Each podcast contains the information from my blog posts in an audio format, so you can listen instead of reading.

    New posts are published every Wednesday at 4 pm Central- podcast and blog post.

    Featured

    How Do Meditation and Mindfulness Help Entrepreneurs? (Podcast)

    How do meditation and mindfulness help entrepreneurs?

    That’s the topic on this week’s episode of The Meditation for Marketers Podcast.

    After listening, you’ll have a basic understanding of…

    Stay tuned to the end for a meditation techno to help you calm your mind and body.

    The Meditation for Marketers Podcast has a new episode!

    This week’s topic is how meditation and mindfulness help entrepreneurs.

    After listening, you’ll have a basic understanding of

    The difference between meditation and mindfulness

    Cognitive Behavioral Therapy (CBT)

    The benefits of meditation and mindfulness.

    Plus, stay tuned to the end for a meditation technique for relaxating the mind and body so you can regain control over both.

    Simply click the link below to hear it.

    https://anchor.fm/della-obrien/episodes/How-Do-Meditation-and-Mindfulness-Help-Entrepreneurs-eut76p

    Featured

    How Do Meditation and Mindfulness Help Entrepreneurs?

    Meditation is more than sitting quietly without thinking. One technique used in meditation is mindfulness, which is an essential aspect of CBT. It offers substantial benefits to entrepreneurs- mental health benefits and performance benefits being just two of them. Stay tuned to the end for a 2-minute meditation technique.

    Balance is essential. Without it, we reach burnout much quicker. Make sure you make time to take care of yourself. With a proper meditation routine, you can refresh your mind and body. It’s also a great way to stay focused on your goals, so you achieve them faster.

    Meditation uses:

    • Help you stay focused.
    • Help you achieve your goals.
    • Keep your brain functioning at a high level.
    • Guide you through hard times.
    • Change your perception of events.
    • Change your reaction to unfavorable conditions or events.
    • Help you lose weight.
    • Help you quit bad habits.
    • And even manifest the things you want.

    After reading this post, you’ll have a basic understanding of:

    • The difference between meditation and mindfulness.
    • Cognitive Behavioral Therapy (CBT)
    • How meditation and mindfulness can help entrepreneurs.

    Make sure to read to the bottom for a quick, 2-minute meditation technique that can calm your mind and body.

    Meditation vs. Mindfulness

    Many people are under the misconception that meditation is purely about sitting quietly and stopping their thoughts. While that can be part of it, meditation is so much more. There are many different meditation techniques, one of which we will discuss today. That technique is mindfulness.

    Mindfulness is used in meditation when you sit silently and pay attention to things.

    For example, if you were in a lengthy relationship that ended in disaster, you might struggle with self-worth issues. Ruminating thoughts (thinking the same thoughts over and over, on a loop) are common in breakups. By sitting in meditation and noticing the thoughts you think, you might see that you spend a lot of time judging yourself or calling yourself names. Then, you can use another technique (more on that in another post) to change your thoughts.

    That type of mindfulness is used in Cognitive Behavioral Therapy. According to the American Psychological Association (APA), Cognitive Behavioral Therapy (CBT) is often as effective (sometimes more effective) than medication for improving mental health.

    woman meditating in lotus position with hands in an upside down prayer pose and a crystal in her hands. She has her eyes closed and is surrounded by pictures on her hardwood floor. There are two large windows with a view of a city out of them.
    Photo by Mikhail Nilov on Pexels.com

    What is CBT?

    CBT stands for Cognitive Behavioral Therapy. It has been clinically proven to produce a change in people’s mental state and quality of life.

    Some of the core traits of psychological problems often involve:

    • Thinking that is false.
    • Learned patterns of poor behavior.

    This thinking and behavior can be changed, and the patient can often relieve their symptoms and improve their lives through CBT.

    That might make you wonder:

    If mindfulness is that effective in treating mental health problems, what can it do for your career?

    How do meditation and mindfulness help you, the entrepreneur?

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    Focus.

    You may have had difficulty focusing before- we all have. With the pressure involved with entrepreneurship and the never-ending to-do list, it can be hard to stay on task. Meditation is a valuable tool for focusing because it allows your brain to process your thoughts. That’s one reason it is recommended that we meditate once a day, even if it is only for a few minutes.

    Tip: If you’re new to meditation, you should ease into your practice to avoid getting frustrated with the learning curve. This is not one of those times to expect too much from yourself and “go hard.”

    Many experts suggest starting with meditating for 1 minute and gradually increasing that time as you get accustomed to meditating.

    Improve performance.

    You’ve probably heard many stories in which an athlete beats astonishing records or otherwise performs at a level not encountered before. While hard work plays its part, there are several techniques you can use to improve your performance- physical or professional.

    One such technique is mindfulness during your work, so you notice changes you might want to make in your approach.

    For example, you might be a runner with a marathon coming up. By choosing mindfulness during practice, you can monitor how your body feels when performing well, opposed to when you feel like you just can’t line up with a sustainable pace. Then, you can use your observations to improve your run.

    In this way, mindfulness is similar to monitoring and analyzing website data to improve your SEO.

    Now, here’s an example for using mindfulness for marketing:

    Say you’re a video marketer, and you have panic attacks when you go live. While it’s common to panic in new-to-you situations, panicking can be a problem when the video is live. You might use mindfulness in practice videos before your live event. By paying attention to your breathing, you can feel when you’re about to panic. Then, by designing a technique that helps you calm your breathing in an unobvious way, you can fight the panic during live events.  

    *See the 2-minute meditation technique below. You can modify the length of time you use it to help you control your breath during live events.

    It helps you clear your mind.

    Meditation is a great way to get ideas. By meditating and acknowledging your thoughts, you can stop the mental noise and make way for ideas to come to you without ruminating or lingering on any thought for an extended period. It can be much easier to make decisions or create things when the thoughts come to you instead of stretching and reaching for them.

    Emotional health.

    Mindfulness offers the benefit of identifying destructive thoughts and behavioral patterns. Entrepreneurs often use it to counter their self-doubt.

    Self-doubt and feeling unworthy are two common issues for entrepreneurs. They lead to ideas and fears of failure, and when rumination is present, it can cause severe anxiety and even anger-management problems.

    Summary:

    Meditation is more than sitting quietly without thinking. There are many techniques, one of which is mindfulness. Mindfulness is an essential aspect of CBT, and it offers substantial benefits to entrepreneurs- mental health benefits and performance benefits being just two of them. With a regular meditation practice, you can gain mental clarity, improve your emotional health and performance, and achieve laser focus. In sum, meditation offers you a secret weapon- even in your professional life.

    Image of woman meditating with candles around her. Below that is a depiction of a search bar with 2 suggestions from the search engine. In the search bar is the phrase "2 minute meditation technique." In the suggestions are the phrases "calm your mind and body," and "feel refreshed."

    2 Minute Meditation Technique

    Want to calm your mind and body?

    Meditation is one of the few actions that can calm both at the same time,

    which can be very helpful in times when your body is tired and your mind is racing or when your mind is relaxed but you can’t stop bouncing off the walls.

    This might happen in times like

    • when you are trying to sleep or
    • when you have had a ton of caffeine and it puts you in overdrive, but now it’s time to wind down.

    One benefit of calming your mind and body simultaneously is that you can experience complete relaxation and reap the rewards of your body’s relaxation response.

    Here’s the technique.

    Coming Soon:

    new e-book

    Meditation for Busy People

    For blog posts like this for your website, send an inquiry to contentandcoachingbydella@gmail.com

    If you want to know more about meditation for busy people, make sure to follow this account. That way, you will be automatically notified when a new post is published.

    Featured

    How Does a Buyer Persona Boost Your Marketing’s Performance?

    Many business owners design a marketing strategy and put it into action without any real returns. They put in massive effort and hear crickets. Frustrating, right?

    Get clear on who you serve.

    Many business owners design a marketing strategy and put it into action without any real returns. They put in massive effort and hear crickets. Frustrating, right?

    Why do so many marketing strategies fail?

    They fail because the marketer does not fully understand their target customer.

    Enter the Buyer Persona.

    If you are a business owner who’s carrying out your marketing strategy with no ROI, this post is for you. 

    This post will cover:

    • What is a Buyer Persona?
    • Why is a Buyer Persona crucial to a marketing strategy?
    • 5 Tips for using your Buyer Persona to create content that drives brand recognition, engagement, and customer loyalty.

    *Be sure to scroll to the bottom and download your free Buyer Persona Research Guide.

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    What is a Buyer Persona?

    A Buyer Persona is a full description of your target customer. 

    It includes details like:

    • Groups she is a part of.
    • How she spends her workday.
    • How she relaxes.
    • How she spends her days off.
    • Her responsibilities.
    • Her family life.
    • Her hobbies.
    • Her challenges or struggles.
    • Her favorite types of movies or television shows.
    • Her favorite websites.
    • Her favorite influencers.
    • Her job title.
    • Her goals and dreams.
    • Her achievements.
    • Her values.
    • Her personality.

    Why is a Buyer Persona crucial to a marketing strategy?

    Using a Buyer Persona as a guide for creating content for those who want what you are selling allows your brand to:

    • Show up in the right social media groups and forums, where you can place lead magnets that drive traffic to your website. Meaning, your prospects begin their customer journey with your brand, and you portray expert status that creates a loyal following and results in a sale. 
    • Create content with a central theme to aid your brand in Search Engine Optimization (SEO).
    • Understand the needs of your target customer.
    • Understand the desires of your target customer.
    • Understand the struggles of your ideal customer.
    • Create products and services that solve your ideal customers’ problems. 
    • More significant ROI on ads, since you narrow the target audience, so your ads go to the right people in certain groups, opposed to the whole group. Since your product may not appeal to everyone in the group, it makes sense to avoid placing an ad in front of people who won’t respond. 

    “Many people think a Buyer Persona is solely for marketing strategy and content creation, but it is more than that. Having a Buyer Persona is essential in product development. Using it as a guide allows you to zoom in on what you can do to help your target customers- now and in the future.” 

    Fortune telling

    Understanding your target’s future needs or her next steps, following using your product, places you ahead of your competition in product development. That’s because many brands focus on what their buyers need now, but they don’t consider what their buyers will need. Meaning, you are one step (or many) ahead of your competition by focusing on future struggles and desires. 

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    If you do not understand who you serve,

    • You won’t know what they need and want.
    • You will not know where to place lead magnets that pre-qualify your customers.
    • You might attract people who are not likely to buy from you. 

    You need to get into your ideal customer’s head so that you can satisfy their needs and desires. So you can truly serve them and create a connection that improves your know-like-trust factor (KLT).

    What is the know-like-trust factor?

    People buy things from people they know, like, and trust. The know-like-trust factor is a measure of how much your target knows you, likes you, and trusts you. Since trust is what makes them comfortable buying from you, creating a connection that improves your KLT is crucial in business.

    Example of marketing without a Buyer Persona:

    Sally sells shoes that are comfortable and fashionable. She thinks combining these two traits is something no woman can resist, so she quickly starts posting ads on all social media outlets, but doesn’t get the conversion she thought she would. 

    What went wrong in the marketing strategy?

    • She didn’t have a clear understanding of her target customer. 
    • She didn’t know what her ideal buyer wants and needs. 
    • She didn’t consider which platforms are most popular for her target market. 
    • She didn’t do her research to find where her prospects hang out online. 

    Example of a marketing strategy that starts with a Buyer Persona:

    • Sally sells shoes that are comfortable and fashionable. 
    • She decides to focus on how fashionable they are in her marketing efforts. Then, she creates a business Instagram account and starts posting pictures of her fabulous shoes using hashtags relevant to her target market.
    • She decides to target working moms in her marketing. She knows many working moms want to wear fashionable shoes, but their busy, active lives do not support wearing stilettos. Have you ever tried chasing a toddler in stilettos? It’s not easy and can be an accident waiting to happen. 
    • Before creating her marketing plan, she researches her target customer to get crystal clear on her buyer persona. She starts by paying attention to what she does, because she is a working mom. She got the idea for the shoes when she broke her foot chasing her two-year-old son. She wants to help as many moms as she can by giving them a way to be in-style and ready to run when necessary. 
    • She cross-references the Facebook groups she is a part of with the Facebook groups her friends who are working moms are in. She finds the common groups and starts paying attention to what people are posting in the group, so she understands their thoughts, struggles, achievements, wants, needs, and deepest desires. 
    • She uses their struggles to create simple solutions (lead magnets) presented as a free download in exchange for their email address. 
    • Then, she creates Facebook ads that offer them the lead magnet, and she targets the people that fit the description of her buyer persona.
    • As a result, she builds her email list and sends emails that offer tips on wearing stylish fashions that are comfortable. 
    • She creates an email sequence that leads to presenting the shoes to her target, with a preferred customer discount code attached. 
    • The result is a successful product launch, and her brand becomes a household name that represents style and comfort. 
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    Why was this marketing strategy more effective than the last?

    • Sally had a target customer in mind.
    • She researched her target customer.
    • As a result, she knew what they wanted and needed, and she knew their problems.
    • She found out where they congregate online.
    • She created lead magnets, so she could give her target customers something free that helped them, which resulted in building an email list.
    • She emailed content to her list that was valuable to them, labeled them “preferred customers”, and gave them a discount.

    Strategy for identifying and understanding your target customer.

    Start within and work your way out.

    *Use this strategy with your Buyer Persona Research Guide to optimize your Buyer Persona. Simply, click the link and print the guide to aid you in your research.

    Starting within allows you to understand the person you are closest to (yourself), because you know yourself better than you know anyone else. 

    Moving outwards allows you to cross-reference your answers with the answers other possible buyers might have to the Buyer Persona Research Guide’s questions. If you know your connections would not need, want, or buy your product, don’t include them in your research. Studying your close connections is usually a little easier than studying others in your target market because you probably know many of their answers to the questions on the Buyer Persona Research Guide. Plus, they might be more open to answering questions than other target buyers.

    If you have customers already, you know they are your target buyer because they want what you have. Use the Buyer Research Guide to understand them. 

    When you continue moving outwards (to people part of the larger part of your target market), you will find that there are some similarities between all of the people you researched. You will also identify outliers or traits and preferences specific to you and your inner circle but not the average target customer. 

    • Start within.

    You might be or might once have been your ideal customer. If so, go through the Buyer Persona Research Guide attached and answer the questions about yourself first. 

    • Look at your connections.

    Who are you connected to that might be your ideal customer? Pay attention to their social media, and consider asking them a few questions. You can use the Buyer Persona Research Guide attached as a blueprint.

    • Look at your current customers.

    What are they like? What do they have in common? Use the guide to assist you in your observations. 

    • Hang out with your target on social media.

    Being in a Facebook group with potential buyers is like peeking in a window (but less creepy). It can provide valuable information.

    • Surveys.

    Create a short survey with up to three questions that will help you pinpoint your target’s struggles and desires. Then, run a short ad with it attached to a lead magnet. You can also send it out to your email list with a discount attached. 

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    5 Tips for using your Buyer Persona to create content that drives brand recognition, engagement, and customer loyalty.

    • Ask questions. While in their social media groups, ask questions that help you understand them better. Your buyer persona is something you will want to revisit periodically, because people change.
    • Connection. When you understand your buyers, you know what they need so you can give it to them. When they know you care enough to solve their problems, you can build a connection that leads to customer loyalty.
    • Be authentic. People can tell when you are only presenting a perfect image. Show a few of your values and flaws in your content to build a stronger connection with your audience.
    • Be polarizing. Be clear on your values and beliefs, and respectfully state them. Some people will love you for it, and others will hate you for it. That doesn’t mean that those who hate your beliefs won’t listen to you or buy from you. Sometimes, a person is so polarizing that they pull you to them instead of repelling you.
    • Be attractive. If you haven’t read <a href="http://<iframe style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=dellaobrien-20&marketplace=amazon&region=US&placement=B08B9ZHVVG&asins=B08B9ZHVVG&linkId=394ee1f15ad7ff38297b8e8b64ed0eae&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff"> “Dotcom Secrets” by Russel Brunson, I urge you to do so. He has incredible, proven tips for being an “Attractive Character.” In short, an attractive character is someone people like to listen to, watch, and interact with.

    The takeaway

    Creating a Buyer Persona is essential to your marketing strategy. Once you know who your ideal customer is, you can find out what they need and want, so you can present your products as a solution to their problems. Understanding your target customer helps you with product development and marketing and gives you clues to where they hang out online, so you can offer a lead magnet that gives them a quick win. Meaning, they will see your value and become loyal customers.

    Get your free Buyer Persona Research Guide.

    Cheers!

    Update: What you can expect from Content and Coaching by Della in July and August of 2021.

    Photo of a mountain and the ocean.

    Hello! I wanted to take a minute to reach out to all of you who read my blog on a regular basis, because I have updates to share.

    Photo of mountain and the ocean.
    Photo by Lachlan Ross on Pexels.com

    Temporary change in the blogging schedule

    First, I want to address the fact that I have not been posting regularly for the last few weeks. Between client work and moving from Southeast Texas to an island off the coast of Washington state, I have been short on time.

    How long will this change in schedule last?

    While I hope to get back to blogging and podcasting regularly soon, it might be the end of August or the first part of September before I can get back to blogging and podcasting once a week.

    In the meantime…

    I will post as often as I can. However, I cannot guarantee that it will be on Wednesdays. And my podcast might be covered by AI until I can get back into the swing of things. Remember that the podcast is mostly a reading of my blog posts so, if you read the post, you’ve received the same information as if you listened to the podcast and vice versa.

    Coming Soon on Content and Coaching by Della

    • I am still working on fitting videos into my schedule.
    • I will release a meditation book sometime between now and June of 2022.
    • The podcast will be recorded in 2 separate posts, soon after I get back into blogging regularly in September.
      • The first post will be the same as usual– a reading of the blog posts, so you can listen if you prefer.
      • The second post will be a guided meditation.
    • The blog will be moving to its own website address, and my portfolio will remain here, on Content and Coaching by Della. I will notify you when the change is about to happen and after it has happened, so you will know where to find the content.

    I appreciate all of your support and I hope to get back to blogging for your very soon.

    Wishing you well,

    Della