O B S E R VE YO U R S E L F

MANAG E YO U R S E L F

E XT E N D YO UR S E L F

E MPO WE R YOU R S E L F

C E N T E R YO UR S E L F
CENTE R YO U R SEL F
Doloris aut ea velectem eum eturautUmqui
nestionse ilit, que prore
SUN G AZ ING ME D I TAT I O N
The sun can be a source of immense power. Experiment and
experience the benefits of sun gazing meditation.

Sun gazing is an ancient technique which can enhance

vitality. Following are the steps to practise this
meditation.
Find a spot from where you can see the sun rise over the
horizon. Arrive at your selected spot before sunrise and stand
barefoot so that you can connect directly with the earth.

If you are wearing glasses, remove them in order to allow

the naked eyes to meet the rays of the sun. Match your
breath to your heartbeats. Inhale for 8 heartbeats and
exhale for 8 heartbeats.
As the sun begins to rise, the sunlight gets brighter. These
bright rays will now provide clear areas of light and shadow,
making some parts of it easy to gaze at, while others difficult.

Stare into the bright rays and say a prayer or chant a mantra
looking directly at the sun. Breathe in and absorb as much of
the rays as you can with your eyes, feeling the light fill your
forehead and then move into your heart and down your spine.
As the sunlight gets stronger, allow yourself to get charged.
The energy and elation from this experience will generate
great positivity, and renewed spirit.

Stop if you feel excessive heat or irritation in your eyes. It is

good enough for that day. Come back to the spot the next day
and repeat this powerful meditation
DELV E D E E P E R THRO U G H
J OU R NALING
Mindfulness is a state of increased awareness that can be developed by
various activities. As you go about journaling your thoughts and
observations, leverage it to improve your mindfulness.
Mindfulness can strengthen your creativity and vice versa.
Creative journaling brings awareness of your thoughts and
surroundings. As you mindfully write your observations, you
will find yourself living more in the ‘now’. Practise this and
enjoy your heightened alertness, with the added benefit of
developing writing skills and creativity as pleasant by-products.
The technique of mindful journaling involves:
Step 1 Stay rooted in the present

Find your writing zone, the kind of setting that ignites the
writer in you. Get your favourite book and pen or your tablet.
As you go through this experiment, you may get distracted at
times. Accept the distractions gracefully and lovingly return to
the present moment and refocus on the exercise.
Step 2 Breathe before writing

Focus on your breath before you start to write. This will allow
your mind to become attentive and your body to become relaxed.
It will bring you into the writing mode by reducing random
thoughts. Breath awareness will help you become grounded and
gain mental clarity.
Step 3 Make mindful observations

Carefully observe what is going on around you. Perceive things

as they are, without making any judgments. Make an effort to
prevent your storytelling mind from taking over. Try to see your
current situation as if you were an outsider looking at the scene.
Think about how someone else would describe it, including all
the small details.
Step 4 Begin writing

Give yourself a short phrase or writing prompt. It could

be something like ‘In this moment,’ or ‘I am feeling,’ or
‘I wish I could,’ etc. Write in a continuous flow as far as
possible. If you find that you have run out of things to
write, return to the original prompt and begin again.

Another way to journal mindfully is by writing minute

details of the things that you observe around you.
Describe the colours, write about the sounds, pen down
what nature is speaking to you. This detailing will bring
to life all your senses and will increase your awareness.
Step 5 Read over your journal entry

Reading out the journal entry aloud will help you better
understand your thoughts. It will give you clarity about yourself
and how you perceive the world around you. At the end of your
writing, close your eyes and take a few mindful breaths. Relax
yourself completely and feel rejuvenated.
Step 6 Develop a scheduled time for writing

Routines and habits require purpose, persistence and time to

become consistent. With some trial and error, find a schedule
that works best for you and set aside a specific time slot for
journaling each day. The more you stick to your routine, the
easier it will become. You can have some trigger action before
you start to write. For example, if you decide your writing time
is 10 am, perhaps at 9.30 am you can make a cup of tea to help
prepare your mind to write.

Mindful journaling can be done in many ways. Find what

works best for you and go ahead with it. As you gain experience
and depth, you will find an enhancement in your mindfulness
as well as in the quality of your writing. Continue with the
experiment to achieve greater stillness and improved creativity
in all that you do.