5 Minute Meditation for Restoring Your Personal Power and Hope

Here is an exercise for you. Pull out your journal and write a sentence with these words.

Resistance. Fear. Habit. Power. Hope.

When you are done writing this sentence, scroll down and continue reading this blog post for a meditation exercise. You can even write your sentence in the comments below.

What sentence did you write?

Did you use all of the words?

Was it a sentence about you or somebody else?

Was it negative or positive?

Now, follow the meditation instructions or watch the video below:

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1. Find a comfortable space where you can be alone for at least 5-10 minutes.

2. Sit or lay down. If you are sitting down, place your hands on top of each other in your lap. You may cross your legs if this is comfortable for you. If you are lying down, then put your arms to the side with your palms up.

3. Close your eyes and begin to relax.

4. Rub your hands together for 30 seconds to create some heat in your hands. Then put one hand on your heart and one hand on your belly.

5. Notice your breath as you inhale and exhale. Feel your body rise and fall with each breath.

6. Now, return your hands back to the position in step 2.

7. Pay attention to any resistance that you are experiencing in your mind and body. Just notice these thoughts and then let them go.

8. Inhale and exhale completely for a few breaths.

9. Draw your attention to any thoughts of any fearful sensations in your body. Just notice these thoughts and then let them go.

10. Inhale and exhale completely for a few breaths.

11. Now bring your awareness to any patterns or habits that are no longer serving you. Just notice these patterns and then let them go.

12. Inhale and exhale completely for a few breaths.

13. Imagine that you have all the personal power and hope that you need to accomplish anything you want in your life. Stay in this moment for while. Step into this mental picture and make this picture bigger and brighter.

14. Continue to hold on to this mental image and smile for 30 seconds.

15. At the height of this moment, choose two fingers and press them together tightly to anchor this feeling for a few seconds. This anchor will allow you come back to this feeling anytime you want, just by joining the two fingers together. If this anchor doesn’t work, you might want to go back into this moment and try it again.

16. Inhale and exhale completely for a few breaths.

17. When you are ready, open your eyes and notice any sensations or thoughts that arise in the body and mind.

18. Pull out your journal and now re-write this sentence with the words:

  Resistance. Fear. Habit. Power. Hope.

Final thoughts: How was this exercise for you? What was the difference between the two sentences that you wrote in your journal before and after the mediation, if any? What did you learn about yourself?

Often times resistance and fear prevent us from living our best lives. Being aware and conscious of these emotions can help us to re-educate our minds and bodies to serve us in a way that leads to happiness and well-being.

In closing, I’d like to leave with some wise words from the book The Eight Human Talents: Restore the Balance and Serenity within You with Kundalini Yoga who quotes Yogi Bhajan as he says:

Emotions are like guests. They should be treated very nicely and gently and sent away if they don’t fit in.

Want to Start Meditating and Journaling? 

Click here to order a copy of “Just Breathe: A 90-Day Meditation Journal and Coloring Book