Category Archives: Meditation

Return to the Ha

Return to the Ha

Returning to the Ha

Always return to the ha. The ha is the breath of life.  It is spirit. During your day, as you work, especially as you face difficult situations, notice your breathing. Don’t try to control your breath. Simply notice it. You can do this by silently saying in when inhaling, and out when exhaling, by feel the air against your throat or in your nose, or by being aware of the rise and fall of your belly or chest. Saying in and out is less thinking and more like repeating a mantra or oli (chant).

In Hawaii we notice the breath as being connected to the na’au. The na’au is located in the lower belly below the navel. Na is a plural form in the Hawaiian language, Au means I, me, myself. Na’au can be interpreted as from where I am connected to everything. With your awareness to your na’au silently say na on the inhale and au on the exhale. You are returning to the awareness of breath and body. This reunites body and mind. It brings you back to yourself and your connection to spirit and life.

Don’t struggle with it or try to perfect it. Just return to awareness of the ha. This is not a method for ignoring or running away from discomfort, instead it is for holding the discomfort or struggle in a peaceful presence of mind. Over time you will become stronger in ha or spirit.

Heaven and Earth Meditation

Heaven and Earth Meditation

Place your attention on your center four finger widths directly below your belly button and take slow deep breaths for 5 minutes. As you breathe notice any pain or tension in your body.

For the next 5 minutes inhale shifting your attention to the center of the earth and as you exhale return your attention to your center.

For 10 minutes continue being mindful of the center of the earth as you inhale, as you exhale feel, sense, or see your breath move from your center to your heart center and out of your hands.

If you wish you may intend the energy going from your center to your heart and from your heart to the world. Shine like the sun.

If you notice any pain or tension in your body as you breathe send the energy from your heart to the tension, not to force it to go away, but to offer it nurturing and love. The pain or tension may communicate to you so just be open.

If you notice a blockage in your heart center simply let the energy from the earth flow allowing the blockage to be cleared like water clearing a ditch.

After 10 minutes continue placing your attention on the earths center but as you exhale shift your attention toward heaven. Simply intend touching heaven as you exhale.

As you breathe offer heaven all of your pain, stress, tension, worries, anxieties, and fears. As you inhale feel the love and support of Mother Earth and heaven fill you. Receive blessings and the gift of life. Continue to send energy to your tension and pain.

For 1-5 minutes return to being mindful of the center of the earth as you inhale and your center as you exhale. When you are ready come out of the meditation.

Meditations for Manifestation 003

Meditations for Manifestation 003

Meditations for Manifestation 003: Increasing Power

1 minute resting the mind on an object

Continue resting the mind and also allow a worry, stress, or fear to come to mind. Hold both resting and worry, stress, or fear in mind.

If the worry, stress, or fear gets too strong let it go and refocus in resting the mind, then let the negative feeling come back without it overtaking you.

You can rest on the worry or the fear instead of an object.

By looking at your worry, stress, or fear through the energy of rest are you able to get any insight or new awareness about it? Write it down.

Does the worry, stress, or fear look the same or has it changed? How? Write it down.

Return to resting the mind.

Continue resting the mind and ask: Infinite intelligence show, tell, or make known to me what will help me now. Write it down. Return to the process.

Resting is emptying, asking is prayer, and what comes to mind is the answer. As you go through your day follow your hunches, it is the prayer still being answered.

Return to resting the mind. Notice the top of your head and say: Divine Light enters and fills me up. I am safe, at peace, prosperous, and protected by this Divine Light. It is alright to release resting the mind on the object and allow your mind to rest completely in the Divine Light. You are now practicing resting on Divine Light as the object. There is no right color, no right feeling, trust the intention and process.
This weeks challenge: Start each morning with the last meditation of this session and go through each day, each hour, each moment maintaining the awareness of the Divine Light. Be aware that the Division me Light will guide you, not just about worries and fears but also about your plans, hopes and dreams.

Meditations for Manifesting 002

Meditations for Manifesting 002

Take a moment to gather yourself, center,
Lightly place your attention on an object, your mind is like a feather lightly resting on the object for a minute or so.

Slowly let your eyes naturally close.
Have the mindset of a child looking for shapes in clouds.
Imagine your best possible life. If you were completely content satisfied and happy, what would that look and feel like?
Whatever pops into your head just accept it.
Get curious about it.
Where are you?
What does the scenery look like?
Are you on a mountain, near the ocean, in a city, in house, in a condo, in a shack, or a ranch?
Who are you with?
What do you own?
Make note of every detail.
Notice any reasoning and resistance that pops up.
Notice the resistance, let it be, and just continue envisioning.
Get comfortable with that scenery.
If it evolves let it evolve.
If you go from a ranch to a condo in a big city don’t think it’s changing, maybe you’ll own both things.
Any resistance, any tension in your body, any feelings of disbelief, just make a note of it and continue.
When you’re ready write down your vision or visions.
Write down whatever came to you, whatever you saw.

When you’re done writing close your eyes and bring your vision back to mind.
See yourself move to a bed, chair, sofa, a hammock, or a mat on the floor, someplace relaxing.

Feel reminiscent. As yourself, How did I get here?
Let whatever story that comes to you play out in your mind. Let it play.

Notice any tension in your body or any resistance to your vision. Is it emotional, intellectual, is it your body responding?
Notice anything that would indicate a disbelief about your vision.
Slowly come out and write down how you got there.

Close your eyes and return to your relaxed place.
Feel that good warm feeling in your heart you feel when you’re happy, joyful, knowing everything is good.
Connect to your third chakra, located in area of your solar plexus.
While mindful of your third chakra I want you to repeat, I deserve this.
There is no perfect pace, fast, slow, intermittent, allow yourself to repeat, I deserve this.
If you notice any resistance just let it be, respect your fear, and keep repeating, I deserve this.
You could ask yourself, why do I have this resistance? Is it because I learned it, because it is completely unfamiliar, because of who you might become, who or what you might lose? All these fears are reasonable fears. We get comfortable with situations and people around us, even if we don’t like it, and they get comfortable with us, and sometimes they don’t want us to change because it forces them to change.
Just repeating, I deserve this.
If it still feels tight you could add, I deserve this and so does everybody else, I wish for all beings to be happy, you can be like Tiny Tim who says at end of A Christmas Carol, “God bless us, everyone!””

If while mindful of your third chakra you feel another chakra pulling at you, give it come attention and tell it, You deserve this too. Ask it, What are you trying to tell me. Are you part of that resistance or are you trying to tell me how to achieve this?
Slow come out and write down any awareness you gained.

Close your eyes, go back into your vision and your relaxed place.
Go into your heart and look at your surroundings and repeat to yourself, I know this.
We often deal with belief, I don’t believe this, I believe this, Do you believe this?
If someone were to ask you about your best friend and ask you if you believe he or she exists. It would be ridiculous. I know him/her, I don’t need to believe.
Belief is flimsy.
Belief is just an idea.
Its weak, we are stronger than that. I know this.

The yogi and hiphop mongol said that if God gives you a vision, you are the only one who can succeed or fail at fulfilling it. Whatever vision came to you today is for you to succeed or fail at, but if you have faith that your vision is a gift for you to open with your life, you will have the confidence to succeed. Keep looking at your vision, I know this.
Slowly come out and write down any awareness you gained.

Meditations for Manifesting 001

Meditations for Manifesting 001

Take a moment to gather yourself, center,
Lightly place your attention on an object, your mind is like a feather lightly resting on the object for a minute or so.

Now spend a few minutes and notice what you wish for others.
Do you wish them happiness, health, wealth, peace, prosperity?
What you wish for others is very often the same things you wish for yourself.
Write down your observations.

Let your eyes naturally close.
Or you can keep your eyes open and stare out the window or at a blank space on the wall.
Contemplate of your life, see your life in your mind, and ask yourself:
What have I manifested?
How did I manifest my current life?
What have I been taught that informs unconscious manifesting?
What negative thoughts do I have about other people or life?
What negative thoughts do I have about myself?
What positive thoughts do I have about other people or life?
What positive thoughts do I have about myself?
Write down your answers (awareness) as they come to you.
This exercise makes you aware of thoughts, conscious or not, that contribute to the way you manifested your current life.
The way we manifest:
Attraction is a form of magnetism.
Magnetism is a form of congruence and alignment.
Whatever is negative in your life is there because you are somehow congruent and aligned with it.
This is a difficult exercise.
But it is vital to recognize that stuff that hold you back.
Be brutally honest with yourself.
You need to see the negative to extract it and stop it.
You are your own surgeon diagnosing and removing your sickness.
You are your own psychic suregon.

How do I already manifest?
How do I manifest the bad?
How do I manifest the good?
Contemplate these questions over the next week.
Sometimes its good to take a long walk as you thing of these questions.

Clearing and Starting Fresh

Clearing and Starting Fresh

Write a letter to a person or situation that is troubling you with the intention of not sending it.

Basic Steps: Do as many as you need.
Burn, burry, or shred the letter.
Take a Hawaiian salt water bath or get in the ocean, scrubbing yourself with salt works too, see the negativity and attachment energy go down the drain.
Burn sage to clear the air.
Release any objects connected to the person, throw them away, burn them, burry them, whatever does it for you.
Pray for closure and release.

Send blessings to them and yourself.

Blessing Them and Yourself

Affirm with a sense of confidence: I am capable of expanding love to all beings.

Recognize that humans are all the same flesh, blood, and bones.

Recognize that all beings want happiness and that all beings feel the same fears, disappointments, stresses, and sorrows as you and they also experience the same joys.

Recognize that by realizing we are all the same leads to a feeling of connection to all beings which leads to understanding the way hurting others is the same as hurting ourselves.

Close your eyes, feel your heart, and say:

May I be peaceful
May I be joyful
May I be free from suffering and the causes of suffering

May you be peaceful
May you be joyful
May you be free from suffering and the causes of suffering



The word openness can be daunting. Open can feel exposed and vulnerable. Open can feel like drifting on a small raft in the middle of the ocean. What I’m describing is real, but it is from a perspective skewed to the human level.

Openness, when viewed from the spiritual level, means freedom, breathing space, and growth. Openness also means radiance. An open heart reveals a shining soul. There are meditations that reveal to ourselves the joy of an open heart.

I always begin meditation by focusing on a point 3-4 fingers width just below the belly button which unifies my mind and body with the universe. I do this so I am centered and balanced throughout the meditation so no matter how high I reach for the stars my feet are still kept on the ground. This way my mind does not separate from my body and I remain integrated. Mind, body, and spirit unified.

Flower Meditation
Softly close your eyes. Drink in chi and oxygen by taking three nourishing belly breaths. Imagine a flower bud, it doesn’t matter what kind of flower and it doesn’t have to be the same flower every time. See the bud slowly opening. See and feel you are the flower soaking in the warming sunlight or the cool rain. Feel yourself dance with the wind. Continue for a few minutes. When you feel nourished open your eyes.

Sky Meditation
Imagine you are lying on the earth (unless you actually are) feeling the warmth of the ground on your back. Feel the pulse of the earth against your back. Feel Mother Earth cradling you. The sky above you is a deep beautiful blue. Feel yourself merging with the sky. Your spirit becomes as big as the vast blue sky. You are one with the clouds , the wind, and the birds. Joyfully dance with it all. When you are done dancing feel Mother Earth at your back cradling you. When you are ready, open your eyes.

Space Meditation
You are lying on the cool evening grass enjoying the support of the earth. Feel your body melting with the earth. you clearly see bright shining stars floating in the depth of space. A gentle breeze offers you the fragrance of flowers, or trees, or the ocean. Your spirit soars up into the night merging with space. Dance with the universe. Feel the flow of al of creation.

Space is so vast, even stars and planets are weightless, the heart and mind have the same qualities as space and can make every thing in life weightless.