Meditation: Learn How to Manifest your Intentions
4.4 (3 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
14 students enrolled

Meditation: Learn How to Manifest your Intentions

Create through Calm & Clarity
4.4 (3 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
14 students enrolled
Created by Sura Kim
Last updated 7/2018
English [Auto]
Current price: $16.99 Original price: $24.99 Discount: 32% off
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This course includes
  • 2 hours on-demand video
  • 7 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Learn the essentials of meditation and how to get started in a daily practice
  • Discover how meditation helps you manifest your true desires and intentions
  • Receive inspiration and intuition for your personal vision
  • Develop clarity for your true life intentions and personal goals
  • Learn different practices that will help you raise your energy
  • Receive homework lessons each week to help you integrate your practices and help you progress in your personal goals
  • The students need to just have a good level of English so that they can understand the course and to have a general interest in meditation.

Did you know that just 10 minutes of meditation a day will give you more energy and focus, increase your self-awareness, and add more joy to your life? By putting aside just a few minutes to meditate daily, you'll become receptive to the wisdom of your spirit. And it's actually from this place of deep calm that you can focus on realizing your most important life goals and intentions--and create your heart's desire.

Learn How to Meditate Daily

In this unique 7-week course, you'll learn how to begin your own meditation practice--and your daily practice will nurture your ability to create through deep inner-listening. You'll receive step-by-step instructions on how to get going, so you can start with a simple practice in just 10 minutes a day. Over the course of the 7 weeks, you'll receive the positive benefits of meditation practice that include more energy, focus, and overall happiness.

Find Your Inner Calm

Cultivating a calm inner state is instrumental to realizing your deepest goals and intentions. By starting your day grounded and centered, you'll experience more balance and flow throughout your day and into each evening. The practice of meditation helps you raise your energy and self-awareness. By expanding your consciousness, you create a clear, inner space that allows you to move towards the center of your creations.

Receive Clarity of Vision

It's from this place of grounded awareness that you'll really focus on what's most important to you. Through guided meditations designed to help you relax and center, you'll have an opportunity to hone in and refine your inner vision. You'll also get to experience meditation coaching; the combination of meditation and life coaching, to help you receive further insight and clarity. These practices include topics for contemplation with action steps to move you forward on your life path.

Develop Your Intuition

One of the key aspects of learning meditation is developing your intuition. The practice of inner-stillness connects you to your higher-self. You could call this your soul, your inherent wisdom--or even your true self. When you learn how to quiet your mind and balance your body, you become receptive to intuitive insights that guide you readily on your path. This may include subtle impressions, visions, and guidance that you receive from your higher self.

Tap into Your Gifts, Purpose & Passion

When you set your life intention, it also sets your intuition in motion. Meditation cultivates inner listening and receptivity. Your ability to trust and follow your own inherent guidance will accelerate you towards creating your true intentions. This experience of being open to your deeper wisdom is vital to helping you discover your own gifts, innate passions, and life purpose. You may even experience synchronicities and unexpected miracles that will affirm you along the way.

Anyone Can Learn How to Meditate

Each session will provide you with guided meditations that include new techniques to help you develop your own practice. This multi-media course includes written content, guided videos and audio meditation practices--and is appropriate for all levels, from beginners to advanced practitioners.

In this course you will:

  • Learn the essentials of meditation and how to get started in a daily practice

  • Discover how meditation helps you manifest your true desires and intentions

  • Receive inspiration and intuition for your personal vision

  • Develop clarity for your true life intentions and personal goals

  • Learn different practices that will help you raise your energy

  • Receive homework lessons each week to help you integrate your practices and help you progress in your personal goals

Realize Your Deepest Intentions

Each week is designed to take you on a journey of exploration to help you cultivate and deepen your personal practice, as well as clarify your goals and intentions.

Week 1 - Create Sacred Space with Daily Practice

Week 2 - Receive Inspiration for Your Life Intention

Week 3 - Joyfully Develop Your Personal Vision

Week 4 - Create Your Desire through Self-Love

Week 5 - Find True Freedom through Forgiveness

Week 6 - Take Inspired Action

Week 7 - Surrendering to True Self

How Does It Work?

Starting today, you will receive a new lesson every week for 7 weeks (total of 7 lessons). Each lesson is yours to keep and you'll be able to refer back to it whenever you want. And if you miss a lesson or are too busy to get to it that day, each lesson will conveniently remain in your account so you won't have to search for it when you're ready to get back to it.

Who this course is for:
  • People with an interest in meditation, that want to learn how to use it in order to manifest their deepest intentions.
  • People that want to improve their meditation techniques and personal practice.
Course content
Expand 7 lectures 01:44:49
+ Introduction
7 lectures 01:44:49


Thank you for embarking on the journey of meditation and learning how to create your heart’s desire through inner-calm. This lesson is designed to help you learn the essentials of meditation, including the purpose, benefits and how to begin a daily practice. You’ll also have an opportunity to experience meditation coaching; the combination of meditation and coaching, to help you receive further insight and information for your life path.

Meditation helps us to connect to our higher-selves. When we’re in a place of peace, presence and calm, we are most receptive to our inherent wisdom and inner-guidance. When you’re relaxed and joyful, you become attuned to your highest intentions.

This course is designed to offer you the essential knowledge to begin a successful, sustainable practice so that you experience more ease, focus and clarity in your everyday life. Each session will guide you in developing your meditation practice. You’ll have an opportunity to practice different techniques through the different guided practices.

When you meditate and find moments of inner-stillness, you become more attuned to subtle energy and intuition. The more consistently you find time for quiet and reflection, the easier it is to access information from your spirit. Learning how to quiet the mind and balance your body, makes you more receptive to impressions, visions and energy. This can be instrumental for discovering your true gifts, innate passion and life purpose.

The most important aspect of this course is learning how to integrate meditation and mindfulness into your daily life. You will benefit the most from this course if you learn how to meditate a little bit each day. Decide on how long you can realistically meditate each day, such as 10 or 20 minutes, and practice that amount of time daily. Ideally, the best time to meditate is in the morning, before you start the activities of your day. Starting your day centered and calm will benefit you throughout your day.

If you’d like, you can create an inspirational altar and sacred space for your personal practice. You can include images, candles, flowers and incense to invoke an inner-space that helps you connect to love, spirit and inner-calm.

If you can, meditate at the same place at the same time each day. And if you miss a meditation, don’t feel guilty about it, just be aware of why you missed your meditation and continue to make choices that feel best for you. Meditation is not an obligation that we have to check off our to-do list, but a joyful privilege when we make space for it.

You’ll want to have a journal to take notes throughout the course. It is highly recommended that you journal, stream of consciousness, once a day to record your inner-most thoughts and ideas. This will help you process your feelings and clarify your goals and visions.

In this course, we’ll begin by learning how to meditate. We will learn how to raise our energy through meditation and create the space needed to tune into our highest intentions.

This week’s lesson is about letting go of the old to make space for the new. It is seeing our life as it is right now. Through guided practice, we’ll become aware of how we feel, seeing what we may want to change and understanding what it is we truly want.

The life review guided meditation is an experience of looking at various aspects of your life. It is created so that you quickly receive insight from your intuition. However, if you feel you need more time with the questions in the meditation, feel free to go back, write down the questions and take time to meditate and reflect on them. Go at a pace that works best for you.

This course is appropriate for all levels, from beginners to advanced practitioners.

Enjoy this time for yourself. I hope you receive exactly what you need from this course to have more calm, joy and energy in your life.

With love, Sura

Daily Guide for Meditation

If you want to start your own meditation practice using the three basic meditation techniques outlined in the course, here is a step-by-step guide to how you can get started:


1. Find a comfortable seat where you won’t be disturbed. Adjust your sitting position so that you feel completely comfortable with your spine tall and at ease. Begin by relaxing your physical body and becoming as tension-free as possible. Relax your whole body including your shoulders, neck and back.


2. Start by focusing on your breath.  Count your breaths backward

ten to one. You will count your breaths in the following manner: by first inhaling, then exhaling (ten). Inhale, exhale (nine). Inhale, exhale (eight) – and so on. Even if you find this challenging, keep going. Complete three rounds. See if you can slow down the rate of your breath by elongating your exhale.


3. After three rounds of counting your breaths slowly from ten to one, allow yourself to sit in silence for five to seven minutes. During that time of silence, notice all that arises: the sensations in your body, the thoughts in your mind, your emotional landscape. Simply notice and allow things to arise and go. Watch your thoughts come and go like clouds in the sky. If you need help staying present, you can focus on your breath, or continue to count your breaths backward from ten to one. Be receptive to your true experience.


4. At the end of your meditation, set an intention for your day or visualize a beautiful image such as a clear, calm lake. Take time to be with your intention and notice how it comes to fruition throughout your day.


5. Take some time before you come out of your meditation and transition to the rest of your day. A few minutes of quiet and mindfulness will help you adjust before you begin your everyday activities.


6. If you find it too difficult to start with ten minutes, then begin your day with ten breaths. Start with ten breaths and when you’re able to do that consistently, start doing three rounds of ten breaths. Eventually work your way to ten minutes of meditation. You can always increase the length of your sitting time as you feel appropriate.


Homework this Week


  1. Practice meditation 10 or 20 minutes a day

  2. Let go of your 3 biggest energy drainers

  3. Journal about your guided meditation experience. What did you notice?

Preview 12:00

Welcome to Lesson 2!  

Have you ever considered where your intentions come from?

Today, we’ll explore our heartfelt intentions while aligning them to our mind’s vision through meditation.

Now that you’ve taken the time to release and cleanse old energy that truly doesn’t serve you, we will focus more readily on what it is you truly want to create in your life. It’s essential to create the sacred space you need to begin anew and explore your true inspirations.

Hopefully you’re feeling lighter, brighter and more calm from your daily practice. The most important thing is that you do your best to stay with it a little bit each day. The more you practice, the more you’ll notice the difference that mindfulness creates in your life.

This week we explore meditation as a way to receive inspiration for our highest intentions. We can receive inspiration in a myriad of ways. Some people receive it through silence, some by practicing what they love, others awaken to it when they hit rock bottom. Some receive clarity and renewed life when they are presented with the reality of death.

If you or anyone you know has ever had a brush with death or severe sickness, one of the blessings some people have been able to experience is clarity and a new found sense of freedom. In 2004, I narrowly missed the massive Tsunami in Southeast Asia. The resort I was scheduled to be on, “Charlie’s Beach Resort,” just a few days later, was completely wiped out with no living survivors. It was shocking and saddening and prompted me to question the way I was living my life.

That was the first time I asked myself, “what would I do with a second chance in life?”

That single question changed the direction of the rest of my life. I was in my late twenties, working on Wall Street. Up until that point, I had been living my life for other people. I had achieved what society valued, yet I did not find solace or satisfaction in what I was doing. That’s when I decided to leave my corporate lifestyle in New York to travel and study meditation. For most of my young adult life, I had always wanted to travel around the world, but never dreamed it would be a possibility so young in my life.

Before then, I was waiting to live my dream and deeper intentions. I wanted to be sure I had a nest egg, retirement and millions of dollars in the bank. If I hadn’t missed the Tsunami, I would have never gifted myself the experience of travel and meditation study. It wasn’t until I was presented with the possibility of my own death, that I understood the fragility and uncertainty of life. That experience brought me a profound sense of clarity and newfound direction.

When people are diagnosed with a terminal illness, they may finally give themselves permission to do and say all the things they’ve always wanted from deep within their heart. In Eastern traditions, it is a common practice to contemplate one’s own death. This is not meant to be a depressive act, but an act of inner-liberation and higher awareness. When we understand the limited nature of our physical life, we become more present and alive to our innermost needs and deeper desires. It wakes us up. It makes us come alive.

Our time on this planet is limited. Some of us are conscious of this fact, but many of us don’t think about it until it’s too late. Today we’ll practice a unique meditation on death that provides us with new perspective. You may find that it reveals deep gratitude and respect for the precious time you have now on this planet.

Allow yourself to open to this experience without judgment. Let yourself glean inspiration and new insight from the questions presented. You might surprise yourself with what you receive from your meditation.




  1. Write down your life intention. Practice meditating with it daily. Put it out where you can see it everyday.

  2. Take time to write down and journal the answers to your guided meditations. Write quickly and intuitively without censoring. Let yourself freely express what’s most true for you.

  3. What is one joyful activity you can commit to this week? Consider taking personal, quiet time for solitude and reflection.

Receive Inspiration for Your Life Intention

Welcome to your third lesson!

I hope your week has been filled with a newfound sense of inspiration and calm through your intentional daily sitting practice.

What did you notice in affirming your life intention each day?

Were there any new experiences or synchronicities you noticed?

This week you’re going to hone in on your life vision. Through meditation, you’re going to energetically tap into your intention. This will awaken your imagination and enliven your senses. We will refine your personal vision, develop goals, and write down action steps to move you closer to what you most want to create.  

Having a clear vision is instrumental to your ability to manifest. It brings you closer to “the end result,” aligning you on all levels, mentally, physically, intentionally, spiritually to what you most want to create.

Visioning works on deeper levels in our consciousness by tapping into the unconscious self. Let yourself be free without limits when you meditate on your highest intention. You may not at first receive a vision, and that’s OK. It’s the intention that matters most. Let yourself trust that whatever you receive is perfectly OK.

Let inspiration fill you when you embody your vision. If it feels forced, influenced by the images of society or looks like someone else’s vision or path, take time to tune in and see what feels most true for you. There should be no pressure, angst or feelings of control when you think about your intention and vision. Don’t be limited by the ideas of culture, society or even friends who may share different values. Your personal vision can be anything you want.

We’re able to create from a place of true power when we are spiritually aligned to what it is we want to create. Manifesting from a place of true joy and bliss is a sure sign of manifesting from true spirit. You will know your own vision intention when it comes to you. It will feel like coming home. There will be a quality of it to it that feels right and free. It will feel like you.

Our vision is supported best by our actions. This week we’ll take conscious action on our life intention. We can hold an intention, but having an intention followed by action creates energy in motion. It adds power and energy to what we want to create. In doing this, we tap into our individual willpower and courageously take steps towards our vision.

Today’s main practice is a grounding meditation. This is an effective meditation for releasing old energy and inviting your life force into your core. When you feel full of your own energy, you have more access to your own information and intuition. Grounding to the earth also helps protect you energetically. You can practice this meditation daily to affirm your spirit.

The practice of grounding engages our right brain and visualization. It can take practice, so have patience with yourself if at first it feels challenging. When you tap into your intention when you’re fully relaxed and at ease, it expands more easily within your consciousness and takes root.

When you feel peaceful, you’re most attuned to your true self. It’s from this place of inner-calm that we connect to our inherent wisdom, the place within us that knows what we’re here for. When we are grounded, we can focus on important questions to help us move readily along our path.

In the following video and guided meditation, you’ll be asked a series of questions, some of which are designed to lead you naturally towards your true intention. Other questions may bring about a sense of curiosity, leading you to explore new dimensions and aspects of your life. Let yourself be open. At first you may just listen to the meditation, and then afterwards, you may choose to take notes by journaling quickly.

Writing quickly without editing helps us get to the root of our truth more easily without much thinking or analyzing. Do your best to write down what comes to you instantly and naturally.  

This week we’ll be proactive by identifying fears, resistances and blocks that might try to hi-jack you in the process of realizing your intentions. Knowing this will empower you on a daily basis as you move forward. What blocks you from living a higher life? Is it food, social media, relationships or unconscious beliefs or values?

If you don’t feel genuinely inspired, that’s OK too. It’s your true experience. Use the meditations as a way to initiate a practice of contemplation. You can write down the coaching questions and use them to journal each day. They can help you garner further insight as you practice daily meditation.

When it comes to meditation, don't make it hard for yourself. It's normal to feel resistance or hesitation, and to at times question whether what you're doing is right or helpful.


Work with the simple tools provided in this course and keep banking your time each morning. With time, your meditation practice will teach you naturally. Remember to make it part of your regular routine. Just like brushing your teeth everyday, don't think about it too much or expect too much, just sit on your cushion, hit the timer and go. Consistency is key to a successful, sustainable practice.


Take time to craft a meditation practice that works for you each day. A few minutes each day is more effective than an hour a week. Remember your intention and your symbol. Affirm it daily for best results.




  1. Take time to write down and journal the answers to your guided meditations. Write quickly and intuitively. No editing.

  2. Practice meditating daily with your life intention. Take note of your energy symbol. Put it out where you can see it everyday.

  3. Write down your top 3-inspired goals with due dates. What is one joyful action that you can commit to this week?

Joyfully Develop Your Personal Vision

There are many emotions and energies that we can use to create. Some people channel their grief through poetry or painting, others may express their creativity through singing and dancing.

While we can create with any emotion or energy, at the most basic level, we create through two basic emotions: love or fear.  There are variations of fear, such as worry, stress and anxiety. The same goes for the wide range we can experience through love, such as joy and abundance.

For centuries, many people have been inherently trained to live through fear. In ancient times when resources were scarce, we lived in survival mode. We as a human race have a tendency to value safety, security and certainty – and for good reason!  

While it’s important to have our basic needs met, when we’re focusing on our intentions, it’s vital to be aware of what energy we’re connecting to on a moment-to-moment basis. Do you calmly meditate on your intention for 10 minutes in the morning, and then spend the rest of your day running around stressed and anxious? How do you spend the majority of your time and energy?

What kind of thoughts take up most of your mind space? Are your actions and beliefs in conflict with what you want to create?

This is the kind of awareness that meditation helps us to develop. Through practice, we become aware of our moment-to-moment inner-state. Mindfulness helps us cultivate a continuous, non-judgmental observation of all that arises throughout our day. Mindfulness allows us to stay conscious of ourselves, whether we are at work, driving, exercising or spending time with loved ones. It helps us notice when we fall out of the present moment with ourselves, or with others, and encourages us to return back to our center

Meditation practice helps us become more aware of our emotions and internal reactions, as well as the way we process our life. If you are someone who has experienced a great deal of fear, it’s OK. Many of us have. Overcoming that fear is part of the freedom we experience through meditation, a loving acceptance of where we are. Meditation helps us balance our emotions, including the stress and fear we may experience on a daily basis.

By being present and compassionate with ourselves with whatever arises, we can move through fearful feelings that keep us from experiencing our deepest intentions.

Marianne Williamson once said,

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, handsome, talented and fabulous?

Actually, who are you not to be? You are a child of God.

Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do.

We are born to make manifest the glory of God within us. It is not just in some; it is in everyone.

And, as we let our own light shine, we consciously give others permission to do the same.

As we are liberated from our fear, our presence automatically liberates others.”

When we create through fear, our power is limited. At times, we may not realize that we create through fear unconsciously. For example, we may desire a certain intention, but withhold a part of ourselves from realizing that intention if it may mean going against a family value or tradition. We might unconsciously fear breaking away from the “pack” of our tribe or community. We may inadvertently decide on goals and intentions that make us feel more comfortable with our peers or friends.

What we can be aware of is the energy we are creating with by tuning into the way we feel. If we feel stressed, frustrated or anxious, we are creating with fear. You could also call it creating with ego or the “pain-body.” The ego keeps pushing against an idea or feels deeply disappointment when expectations didn’t go as planned.

When we feel relaxed and in flow, we are creating with the energy of spirit. We are creating through love.

Through love, our power and purpose expands. Creating feels like moving downstream, moving together with the natural flow of the Universe. It doesn’t feel like an effort and struggle to create when we’re aligned with the wisdom of our heart. It feels like a natural expansion, a natural unfolding.

There might be challenges and obstacles along the way as there often are, but we’ll feel the strength of our intention and commitment that carries us through those experiences with more ease and grace.

This week we’re going to explore the idea of creating through love and self-love. What happens when we practice an unconditional state of love towards ourselves as we move closer to our own dreams and intentions?

The heart emanates a powerful field of energy. Imagine connecting to this powerhouse of love through your intention.

Are you willing to fully own your intention as an expression of love?

What happens to your intention when you connect it to the energy of your heart?

What happens when we practice gratitude for what we love to create?

Enjoy this time.

With great love,



  1. What are 3 things you can do for true self-care? What can you do to take care of your own energy, your body, your health?

  2. What part of your life could use more love? Where could you use more flow and energy? What can you do for yourself that would feel truly loving?

  3. Meditate daily on your life intention with love. Stay conscious this week and notice when you fall into the variations between love and fear.

Creating with Love

How can we create with all of our energy and passion?

We can do this by ensuring no part of ourselves is stuck, whether it's in the past or in resistance.

A kind and loving attitude is instrumental when we’re creating our deepest intentions. Life happens and at times it can be tough. It’s important to ensure we have the tools and insight to navigate through challenging and stressful situations that can arise, whether it’s self-judgment or anger.

A disturbed mindset will negatively affect our heartfelt creations, and it will thwart our focused intention. As adults venturing into potentially new territory, we might find that our mind starts to get in the way or goes into the past. We may even start doubting ourselves.

Creativity can often stir and bring up a lot of energy, especially when you’re taking new actions in your life that are more aligned to who you are. The essential practices of forgiveness and compassion will be instrumental to help us feel anchored and give us the energy we need to focus on what’s important.

Consider this: the conscious, continual practice of forgiveness and compassion empowers us to manifest our deepest desire.

Compassion keeps us clear, balanced and aligned. It puts us in a mental state that allows us to experience spaciousness and an open heart. Not only does it reduce stress, but it also rejuvenates and relaxes us.

When we haven’t forgiven others or ourselves, we hold and resist inside. You might have heard the saying that “not forgiving is like drinking poison and expecting the other person to die.” The lack of forgiveness not only hurts us, but also keeps us from entering our full authentic power.

Perhaps someone who you considered important said something degrading to you 20 years ago, “You can’t write.” Today, we hold that sentence in our mind tightly as we attempt to write our book. These words can you make you feel uneasy about what you write and what you want to say. The fear of criticism keeps you from expressing your true voice.

Are you bringing the past into your present? What fills your mindspace as you take action on your inner dreams?

What happens when you cycle the negative stories and imprints from your past experiences? How does that serve your creative energy today?

Forgiveness is not condoning, nor is it forgetting. It’s a heart-based practice that allows you to let go of the negative imprint from a past, hurtful experience. It releases others from your sense of well-being, and it allows you to move forward with complete freedom and autonomy.

Meditation helps you get anchored in the present moment. It allows you to tap in more clearly and intuitively to your creative spirit. Meditation also helps you to see past the negative and critical voice in your head. When you combine meditation together with forgiveness and compassion, you become a bedrock of inspiration and energy. You have the wisdom and foresight to stay on track.

Imagine taking the time and space to forgive and lend a perspective of compassion, not just to yourself, but to the people in your past; including your peers, your parents, everyone who has ever impacted your life.

What kind of energetic and psychic space would that open up in your own life?

When we forget to see ourselves and others with a sense of loving kindness, we might find ourselves in judgment. Judgment creates division and separation. That feeling of separation lives within us. It also divides our creative focus.

Whenever we are in the judgmental territory of the mind (it happens to the best of us), there’s little space for inspiration to flow. Our anger and self-judgment can take up valuable energy space. It disconnects us from focusing on our highest aspirations.  When we’re hanging onto anything, in our minds, about ourselves, about others, it can keep us from having the full energy to focus on the now.  

Forgiveness heals. It helps us let go and become more present in the moment. It helps us accept what we cannot change and paradoxically be more empowered to change from a place of love.

These sacred practices are not reserved for special occasions. They are useful for living well in everyday life. The constant remembrance and practice of compassion enhances our own experience and raises our energy. It puts us in the vibrational state of cooperation and creation. Meditation provides us with a fertile mindset to focus on our dreams and intentions.

This week we’ll tap into the power of forgiveness and compassion to create our highest intentions. We’ll notice how these practices help us raise our energy and vibration so that we’re creating with the frequency of our true spirit.

What happens when you take the time and space to forgive others and yourself?

What if past experiences no longer had any power over you?

When I was creating this meditation, I was surprised at how calm and energized I felt afterwards. I didn’t realize that perhaps I still needed to forgive more. Simply focusing on these principles helped provide me with a renewed sense of ease and peace.

For some of us, it’s easier to lend a loving hand to others. What if you uplifted and encouraged yourself the way you do for our loved ones? What if you spoke to yourself the way you do your own best friend?

Forgiveness lightens our heart. Compassion releases criticism. These practices release all forces of separation from our mind, and gathers our vital life force back to ourselves.

What happens when we practice forgiveness of self and others as you create? What happens when you choose to constantly see through the lens of compassion?

How does this practice set the stage for manifesting our intention?

I’d love to hear your experience with this.

Enjoy deeply,



  1. Practice compassion and forgiveness throughout your week. Notice how it affects your day and mood.

  2. List the people who you need to forgive, or who you still think about from a negative mindset. Write down their names. What would it be like to completely release them through forgiveness?

  3. Meditate on your intention daily with self-compassion in your heart.  

Complete Freedom to Create

Welcome to Week 6!

How was your last week focusing on forgiveness and compassion? Did you find that it alleviated pressure and helped to create more space for your intentions?

I hope you found these practices supportive to your well-being, especially as you create.

When you’re starting something new, it’s helpful to set a tone of compassion, fun and self-permission. This is a time of sacred exploration for you. Feel free to explore, make mistakes and enjoy yourself through it! If you ever start to feel heavy or serious, especially about your meditation practice, remember to lighten up!

Play opens up an inner-space that allows you to create from a place of joy. Throughout the course, it’s important to learn how to balance a sense of playfulness together with the discipline of meditation. Learning how to be open within the limits of structure can be a liberating experience. These two dynamic practices go together wonderfully!

Giving yourself full permission to stretch to new levels without inhibition allows you to enter a whole new space within your being. This self-permission not only helps you relax more deeply, but also helps you release resistance and embrace new ideas that may move you out of your comfort zone.

This week we’ll focus on taking inspired action. When you meditate quietly, you might find that you will  receive ideas and inner-guidance more easily. Acting on new information can sometimes feel risky. Our inner-guidance will often prompt us to do something new and original, so giving ourselves permission to act on what feels inspiring, without attachment, is key to creating a joyful life of unexpectedly fulfilling our intentions.

Meditation helps us tune into what feels true for us. When we allow ourselves to follow that which feels loving and expansive, we might feel that we are happier, lighter and more connected. Notice what helps you feel free and unencumbered as you creatively take action on your truest intentions.

If at any time, you find your mind becoming critical, moving into havoc, you can simply remember your tools. Forgiveness and compassion are vital to surrender to higher levels of creation. These practices also help us easily reset and return back to the present moment.

This week, we’ll take time to reflect on ourselves, our relationships and our most important relationship -- the one we have with ourselves. We can gain clarity on our life goals when we release energy that doesn’t belong to us, such as values that belong to other people, or hidden beliefs that lie below the surface of our own awareness.

If you haven’t already manifested your intention, we will take the time to look deeper into possibilities that could be holding you back. There may be fears that could be blocking you from realizing your intentions that you might not be fully aware of. We can, at times, even fear our own success.

The “Jonah complex,” coined by Abraham Maslow, refers to the fear of realizing our own greatness. It is a fear of realizing our true potential, our destiny, or even the fear of fully exercising our gifts and talents. This fear could exist for any number of reasons. By succeeding, we may unconsciously believe we are separating ourselves from others. If our potential makes us a more prominent figure, we might fear that we will look selfish or arrogant. Perhaps we may even fear the responsibility that comes with stepping into our full power and actualization.

It is important to be aware of the subtle fears or beliefs that could be holding you back from realizing your true intentions. One of the greatest inhibitors is our own sense of self-worth. Do you believe good things only happen to others and not yourself?

We will explore this further in your guided meditation, as well as the relationships you cultivate in all parts of your life.

How do your relationships affect the way you create? There are many relationships we develop, that we might not even be aware of.

For example, what is your relationship with time? Do you feel in sync with time or behind? Do you feel that you’re racing against the clock?

What would it take to feel more aligned in your everyday life?

This is a time to contemplate your relationships and tune into your own self-esteem and sense of worthiness. Take time to envision a life you truly want to create. One that inspires you, nourishes you, and shapes you to be your best self.




Homework this Week


  1. Practice meditation 10 or 20 minutes a day, affirm your intention daily.

  2. Listen to inspiration in your meditation. Take at least 3 new actions this week. Journal and write about them!

  3. What does it feel like to realize your intention now?

Taking Inspired Action

Welcome to Week 7!

This week is about fiercely surrendering to your true self. Being our true selves can seem like the easiest thing to do, yet paradoxically, the hardest thing to do. We may not have felt safe expressing ourselves in the past. We might have had to live constantly fulfilling the needs of others, or felt the need to please others. We may have been invalidated, unheard, criticized or even abused.

The more you come to know yourself through meditation, the easier it becomes to achieve your true goals. Mindfulness cultivates self-awareness. When we take the time to become more aware of our own thoughts, feelings and truest desires, we become empowered to make wise decisions that align to our authentic self. Self-knowledge through meditation can catalyzes inner-transformation and true awakening. This allows us to release illusions and embrace the truth of our being.

Living as true self could also be referred to as being vulnerable, authentic or even enlightened. It is allowing the deepest part of us to be seen. As Joseph Campbell said, “the privilege of a lifetime is being who you are.”

What happens when you fiercely surrender to who you are?

Through practice, we connect to our joyful, blissful self. This is our natural state, to live relaxed and at ease. Our lifestyle however, may cause us undue stress. Mindfulness gives us the inner resource to recognize our stressors, while giving us the courage to creatively make adjustments, whether it’s by shifting our own consciousness, or limiting the activities that make us feel anxious. It may take time to realize the joyful place within. Have patience and perseverance as you deepen into your personal practice. The more you practice, the more meditation teaches you naturally through experience.

Meditation gives you the opportunity to become self-realized, to know who you truly are. It allows you to release lower energies of shame, guilt, and fear, the layers that keep you from shining the light of your true nature. Through direct experience and clear insight, we have the capacity to release resistance and move towards the center of our true creations.

Trust your process, however it may be. At times it may feel chaotic and messy, other times, a smooth synchronous flow. The spiritual journey is like a labyrinth. The farther we seemingly move from the center, the closer we are. Trust your meditation process and what you learn from your personal practice.

As you progress on your path, you may start to discover the power of learning through paradox. For example, having a strong desire for your intention, yet being completely detached. What happens when we experience the paradox of creation? How does this help us readily experience the “end result” of our intention?

Meditation teaches us to witness and observe. When we’re able to create freely without attachment, by following our deepest inner sense, yet being fully surrendered, we begin to enter the mystery and adventure that life has to offer us.

Sitting each day, and even exercising each day, can help us feel more embodied. We may intellectually understand certain concepts or spiritual practices, but until we realize them fully and embody them in our everyday lives, they still remain ideas in our mind. The same holds true for our intention. In the beginning our intention may exist more as an idea in our mind. Eventually, through meditation and continued inspired action, our intention becomes infused with our love, essence and energy. By aligning our mindset, beliefs, actions and intentions, we begin to fully embody and radiate our intention. The embodiment of our intention in the present moment becomes a strong radio signal to which the universe clearly responds and reflects. “Like attracts like.” We begin to attract the vibration that we transmit.

What energy does your intention emit? Does it radiate freely from your heart and spirit?

What would allow you to feel more free and comfortable in your physical body?

We may not be perfect, but we can be perfectly ourselves. Even with the challenges we have, we can practice mindful intention anywhere in any given situation.

Our daily practice creates an anchor for us to connect to our highest selves each day. This allows our “being-ness” to flow through even the “busy doing” of our day. Meditation charges us with spiritual inspiration and connection. Working daily with your practice and your affirmation will readily help you connect to your highest goals and aspirations.

Most importantly, meditation helps us to live in the moment, the only moment there is. Be fresh in this moment. It has never existed and will never exist again. This moment is where your power and creativity lives. Live in the now, and learn to live it well.

Blessings on your journey.



Surrendering to True Self