A Beginner's Guide to Meditation: Achieving Inner Peace.

In our fast-paced world, it’s easy to feel overwhelmed by the constant noise and endless to-do lists. Meditation is a simple, yet powerful, tool that offers a quiet harbor from the storm. It can help you find a moment of peace, melt away stress, and sharpen your focus.

You don’t need to be an expert or sit in a complicated pose to begin. All it takes is a few minutes, a little patience, and a deep desire to discover the peace that already lives within you.

I believe meditation is a way to find your inner compass, a path that allows you to consciously activate a desired state of being. We're often taught that we have no say in what happens to us, but this couldn't be further from the truth.

As you turn inward and discover the true director of your inner world, a beautiful new landscape opens up. You realize you were never a victim. You have the power to decide which inner state you want to inhabit—be it peace, love, happiness, or even a simple and accommodating neutral state.

It takes time to develop this skill, but once you understand that you are the conductor of your own inner orchestra, you'll want to create the most beautiful music for yourself.

We are constantly bombarded with drama and tragedy from the news and entertainment, so it's a powerful act to choose what you allow into your subconscious. Meditation is a sacred space for healing and renewal. It helps you feel good and, in many ways, sets you free.

✨Getting Started is Easier Than You Think✨

Acrylics on paper

1. Find a quiet spot: Choose a place where you won't be interrupted. It could be a corner of your room, a quiet park, or even your car during a lunch break.

2. Get comfortable: Sit in a position you can maintain for several minutes without discomfort. You can sit on a chair with your feet flat on the floor, or cross-legged on a cushion. Keep your back straight but not stiff.

3. Set a timer: For your first time, start with just 5 minutes. As you get more comfortable, you can gradually increase the time.

The Simple Technique: Following Your Breath

Once you're settled, close your eyes gently and loosen your body, find comfort and relax.  In the beginning it can be so relaxing that you may fall asleep so consider that when choosing your meditation spot.

• Bring your attention to your breath. Don't try to change it or control it. Just notice the sensation of the air entering and leaving your body. Feel your stomach rise and fall, or the cool air entering your nostrils and the warm air leaving them.

• Your mind will wander. This is completely normal and expected. When a thought comes up—a to-do list, a memory, or a worry—simply acknowledge it without judgment. Think to yourself, "Okay, that's a thought," and then gently bring your attention back to your breath. You could ask: Who is thinking those thoughts?  And just listen to the answer.  Repeat if more thoughts come.

• Be patient with yourself. It's like exercising a muscle. The more you practice bringing your focus back, the stronger that "focus muscle" becomes.

Common Challenges and Tips

• "I can't stop thinking!" This is the biggest challenge for beginners. Remember, the goal isn't to have no thoughts. The practice is in noticing the thoughts and returning to your anchor (your breath). You may use this part to ask questions about what you need or want and then write it in a journal what comes to you.

• "I don't have enough time." Even two minutes of focused breathing is beneficial. Consistency is more important than duration. You and your inner state and heart should become what is most important in your life!

• "I'm feeling uncomfortable." If your posture is painful, adjust it. Meditation isn't about enduring discomfort, but about being present with it. Use relaxation, find it, reclaim it and enjoy it.

Meditation is a journey of self-discovery and a gift you can give yourself every day. Start small, be kind to yourself, and soon you'll begin to notice a difference in your ability to handle stress and find moments of calm in your daily life.

✨🌙 You can also bring this practice to your nights, using it as a way to unwind and surrender. As you let go, you'll sink into the peace you've been nurturing, watching that inner muscle of calm grow and grow.

Doodling meditation

A simple doodle in my journal can be its own form of meditation. When you practice art in a way you love, it becomes a peaceful refuge.

For me, I might use a mechanical pencil to sketch an idea of peace, then fill it with vibrant colors using a gel pen and watercolors. This, too, is meditation. I light some incense and give myself the time to relax and connect with my spirit through art and creativity.

You don't have to be a perfect artist to do this. Simply allow yourself to get lost in the colors and pens, whether in your favorite park, a cozy coffee shop, or your own garden.

"Blooming" Watercolor on paper.

Sand Diego Flower Market "Girasoles"

Sand Diego Flower Market  "Margaritas"

I love this Pinterest mood board on watercolor flowers, they are so beautiful and I come to it a lot lately to make studies, I share it with you for your own inspiration and study! This one below gave me so much pleasure to create.  It has a vintage feel, always a favorite!

Study, watercolor on paper.

✨Meditation Can Be Fun!

Who says meditation has to be boring? It's more than just sitting still with your eyes closed. It can be a walk in a sunny park, a moment of peace surrounded by nature, or even an inspired visit to a favorite city spot. The best part? You can find it in your daily routine.

Think of cooking, cleaning, or creating something beautiful as a moving meditation. For me, painting is a journey into a peaceful state where I can relax and just be.

Want to try a creative meditation yourself? Grab a small journal, some watercolors, and a pen. Let your mind wander as your brush glides across the page. Once you're finished, you can add a touch of sparkle with a golden pen or some shimmery acrylic to make it your own.

I love the wet-on-wet technique, so I added different spots of color using the same palette. If you want to dry the paper like I do, you can use a hairdryer or a craft heat gun for a few seconds.

Once it's dry, you can use your favorite pens to turn those colored spots into framed spaces. This is where you can write or draw the insights that came to you during your meditation—a word, a vision, a feeling.

I enjoy doodling, so if I don't have much to write, I'll start by doodling until something comes to me. It’s also peaceful to simply be with yourself and your colors. When thoughts inevitably arise, you can choose what you'd like to capture on the page.

In Closing

Meditation, whether on a cushion or with a paintbrush in hand, is a personal journey back to your own inner peace. Art journaling invites you to weave your quiet moments, thoughts, and feelings into something tangible and beautiful. It's a gentle reminder that your creativity and your calm are always there for you, waiting to be rediscovered. Allow yourself the time to doodle, to paint, and to simply be. You'll find that with every stroke and every breath, you're not just creating art—you're cultivating a lasting sense of peace within.

"The creative adult is the child who survived." — Ursula K. Le Guin

In the quiet space within me

I create and recreate myself into love

for you and for me

let the world be better because of it.

The dream of the universe

Are We But a Dream? Unraveling the Mystery of Existence and Enlightenment

"We are but a dream of the universe." This profound statement, echoed by many ancient wisdom traditions and modern spiritual teachers, invites us to contemplate the very nature of our existence. If enlightenment is akin to "waking from a dream," as many ascended masters suggest, then a captivating question arises: Who, or what, is the dreamer? And what exactly does it mean to awaken?

For centuries, humanity has grappled with the concept of a unifying force behind all creation. Whether we refer to it as the Higher Self, God, Source, or the Universe itself, these names often point to the same boundless, intelligent energy from which everything originates. It's possible these seemingly distinct labels are simply different facets or frequencies of this singular, divine essence – a universal consciousness that manifests in myriad forms. Our individual connection to this source might lead us to resonate with one name over another, yet ultimately, we are all referencing the same great creator.

For your art journal or art inspiration!

But if we are indeed part of a grand cosmic dream, what would it be like to "wake up"? Enlightenment isn't merely an intellectual understanding; it's often described as a radical shift in perception, a profound knowing that transcends the limitations of the ego and the material world. It could involve:

• A dissolution of the illusion of separation: Recognizing our inherent interconnectedness with all beings and the universe itself. The feeling of being a solitary drop in the ocean gives way to the realization that we are the entire ocean in a drop.

• An experience of pure consciousness: Moving beyond the constant chatter of the mind and ego to a state of profound peace, clarity, and boundless awareness.

• The unveiling of our true nature: Discovering the infinite potential, unconditional love, and innate wisdom that lies within us, free from the conditioning of societal norms and personal history.

• Living in alignment with universal flow: Effortlessly navigating life with grace and purpose, guided by an inner knowing rather than external pressures.

Perhaps the "dreamer" is this very universal consciousness, and our individual lives are its intricate, diverse, and evolving expressions. To awaken, then, would be to fully realize our part in this magnificent cosmic dance – not as separate entities, but as integral, conscious aspects of the dream itself, now lucidly aware of its vastness and our own inherent divinity.

What are your thoughts on this cosmic dream? Have you ever had moments where you felt a deeper connection to something beyond yourself?

Original watercolor and acrylics by Monica Zuniga/Hands and Heart.

Art Journal Prompt: Stardust Soul 

Inspiration board!

"We are made of stars." This profound idea connects us directly to the cosmic dance of creation. For this journal page, let's explore what it feels like to be made of stardust.

Your mission, should you choose to accept it 😀 :

Create a journal page that visually represents your connection to the cosmos. Think about:

• Colors and textures: What do stars feel like? What colors do you associate with galaxies, nebulae, or the night sky? Experiment with glitter, metallic paints, textured papers, or even tiny sequins to evoke sparkle and depth.
• Imagery: Do you see yourself as a tiny galaxy? Are there constellations forming within you? Perhaps a cosmic swirl of energy or planets orbiting your heart? Consider incorporating celestial bodies, abstract starbursts, or even microscopic views of atoms that hint at their stellar origins.
• Words and feelings: How does this idea make you feel? Write down words like "awe," "infinite," "connected," "ancient," "radiant," or "potential." You might include the quote "We are made of stars" prominently, or other short phrases that come to mind.
• Your unique spin: This isn't about scientific accuracy, but about personal interpretation. What does your "stardust soul" look like?

Here I share my own interpretation, to inspire you!  Scroll down for a second option! 

Let your imagination wander through the universe and bring that cosmic magic to your page!

What kind of materials do you have ready for your journal, here is the idea for mine, you may try the same.

That's an fantastic set of materials to work with for a "Stardust Soul" art journal page! You've got a lot of versatility there. Here's what I suggest for combining them to bring that prompt to life:

General Approach:

• Layering is Key: Art journals thrive on layers. Don't be afraid to build up your page with different materials.
• Embrace Imperfection: It's an art journal, not a masterpiece for display. Enjoy the process and let happy accidents happen.
• Abstract & Interpretive: The "made of stars" theme lends itself beautifully to abstract interpretations, so don't feel limited by realistic depictions.

Specific Suggestions for Your Materials:

Watercolors:

Cosmic Backgrounds: This is your primary tool for creating ethereal, swirling, galaxy-like backgrounds. 

Wet-on-Wet: Lay down a wash of water first, then drop in different colors (blues, purples, black, deep reds, even a touch of yellow or green) and let them blend organically. This creates beautiful, unpredictable nebulous effects.

Splattering: Once your background is slightly dry, load a brush with white or metallic watercolor (or even white acrylic paint thinned with water) and tap it over your page to create "stars.

Bleeding Edges: If you're doing a human form, consider painting it loosely so the colors subtly bleed into the background, making it feel integrated with the cosmos.

Transparency: Watercolors are naturally translucent, which is perfect for representing the light and ephemeral quality of stardust.

1. Papers for Collage:

• Textural Elements: Look for papers with interesting textures – old book pages, sheet music, patterned paper, tissue paper, even bits of packaging. These can add a tactile dimension to your "universe."
• Defining Shapes: You could cut out shapes of a human silhouette, planets, stars, or abstract forms from your collage papers.
  • Contrasting Tones: Place dark papers over light watercolor backgrounds, or vice versa, to create depth.
  • Tearing vs. Cutting: Tearing papers can give a softer, more organic edge, while cutting offers crispness.
• Words & Meaning: If you have old book pages or newspaper, you could tear out words or phrases that resonate with "stars," "magic," "universe," "soul," etc., and collage them onto your page.
• Layer under/over paint: Glue down some collage papers before you paint with watercolors, allowing the paint to wash over them, or glue them after for more distinct layers.

Check my Pinterest wall about collage sheets and pick your favorite to work with for the project!

1. Sewing Materials: This is where it gets really interesting and adds a unique tactile element!

   • Stitched "Constellations": Use embroidery floss (metallic or glow-in-the-dark would be amazing!) to sew small "stars" or connect points to form simple constellations on your page.
   • Textural Outlines: Outline a human form or a cosmic swirl with running stitches. This adds definition and a handcrafted feel.
   • Fabric Scraps for Texture: If you have small, thin fabric scraps (like tulle, lace, or silk), you could glue them down for added cosmic texture or a veil-like effect.
   • Thread as "Trails": Drape or glue down strands of thread to represent shooting stars or comet trails.
   • Beads/Sequins (if you have them): A few small beads or sequins stitched on could truly be your "sparkles of magic" or tiny planets.
   
   
   
   
   

*Putting it Together (A Sample Flow):

Prep: Gesso your journal page if it's thin paper (to prevent buckling).

Background: Start with your watercolor washes to create a cosmic, nebulous base. Let it dry partially or fully.

Collage Foundation: Add larger pieces of collage paper – maybe a muted background texture, or a torn silhouette shape.

Details & Layers:Add more watercolor layers or splatters for stars.Begin to incorporate smaller collage elements – perhaps words, or cut-out stars/planets.Start your stitching! Add embroidered stars, outlines, or thread trails.

Refine: Add any final details with pens (gel pens, metallic markers for highlights), more splatters, or even small sewn-on embellishments.

Have so much fun with this! It's a wonderful opportunity to combine different art forms and express a beautiful concept.

Namaste 🙏🏻 I am grateful to be able to share all this with you, may it help you somehow in your own journey, thank you for being here, you are loved and appreciated 🥰

The light within us all

The fabric of dreams

I keep you near

woven in dreams

between the threads 

of the longing fields

I keep you folded 

In my stories

I keep you here

I keep you dear

Close to me

Close to be

I unfold the lights in the sky

in my eyes, in my eyes the light

I hold myself into faith

all for the new day.

And while I dance beneath the stars,
you move with me,
just as you are.

To observe and silence the interference of the river of thought opens you to possibilities within yourself that have not been explored before. Thinking can act as a wall, preventing you from encountering the truth. Achieving mental silence may be one of the most challenging skills to cultivate, yet nothing is more authentic than allowing your inner state to merge with what is in front of us, free from ego's interpretations. It’s like inhaling pure, uncontaminated air for the very first time.

For the world (the mind, the ego) to fade away, you must set aside the words in your mind and simply connect with the freedom that silence offers.

At the beginning of the practice of silence, your mind will seek answers while observing or remaining quiet, attempting to find meaning. Understand that this is simply your own thoughts disguised. Acknowledge these thoughts and reconnect with your inner self—no judgment, just openness. 

Beauty and the sacred are always present—in us, in front of us, around us. It is when we stop the incessant chatter of the mind that we can truly access it.

No one can walk the path for you; only you can navigate your journey, and only you will truly understand what it means to walk it. Words can fall into intellectual vanity, but experience is where true knowledge resides.

The third eye as a source of wisdom and enlightenment.

Most of us are familiar with the third eye and its placement; however, only a few understand its significance, and even fewer actively utilize it with intention. 

In case you would like to learn more about it, here are some key points about the third eye:

The third eye, is often associated with the concept of intuition and spiritual insight, is considered an energy center in various spiritual traditions, particularly in Hinduism and Buddhism. It is typically linked to the pineal gland, which is believed to be the physical counterpart of the third eye. 

Location and Symbolism

   The third eye is located in the center of the forehead, slightly above the space between the eyebrows.

   It is often represented by the symbol of an eye, sometimes depicted within a triangle or as a lotus flower, symbolizing enlightenment and awakening.

Intuition and Perception

   The third eye is associated with heightened intuition, insight, and awareness. It is thought to enable individuals to see beyond physical reality and access deeper spiritual truths.

   Many believe that activating the third eye can enhance one’s ability to perceive energy, understand spiritual concepts, and experience altered states of consciousness.

Meditative Practices

   Various meditation techniques aim to open or activate the third eye. These may involve focusing energy at the forehead, practicing mindfulness, or engaging in visualization exercises.

   Some practitioners use crystals, essential oils, or chants to aid in their practice.

Balance and Clarity

   A balanced third eye can lead to clarity of thought, heightened awareness, and a stronger connection to one’s inner self.

   Conversely, blockages or imbalances may result in confusion, anxiety, or a sense of disconnection from spiritual experiences.

Modern Perspectives

   In contemporary discussions, the third eye is often linked to concepts of mindfulness, mental health, and personal growth, emphasizing the importance of self-awareness and inner peace.

Exploring the third eye can be a profound journey into deeper understanding and connection with one's spiritual self. It invites individuals to look beyond the superficial aspects of life and delve into their consciousness.

''Sacred heart and third eye open'' Watercolor & Acrylics

''Cosmic third eye 1'' Watercolor and Acrylics

Activating the third eye

Third Eye Development Techniques:

Meditation: Focus on the ajna chakra (third eye point) between your eyebrows. Visualize a bright, indigo, pulsing light.

Breathwork: Practice alternate nostril breathing or other pranayama techniques to balance energy.

Yoga: Incorporate poses and movements that stimulate the third eye, such as child's pose or third eye mudra.

Tips for Third Eye Development:

Consistency: Practice regularly to develop your intuition and inner sight.

Patience:Third eye development takes time; be gentle with yourself.

Trust Your Intuition: Learn to trust your inner guidance and instincts.

Benefits of Third Eye Development:

Increased Intuition: Enhance your ability to sense and understand subtle energies.

Clarity and Insight: Gain deeper understanding of yourself and the world.

Spiritual Growth: Develop a stronger connection to your higher self and the universe.

''Cosmic eye 2'' Watercolor and Acrylics

Common Experiences:

Increased Sensitivity: You may become more sensitive to energies and vibrations.

Vivid Dreams: Your dreams may become more vivid and insightful.

Intuitive Insights: You may receive intuitive guidance and insights.

''Cosmic eye 2'' Watercolor and Acrylics

Resources:

Guided Meditations: Find guided meditations online or through apps that focus on third eye development.

Spiritual Texts: Explore spiritual texts and teachings that discuss the third eye and intuition.

Workshops and Classes: Consider attending workshops or classes on meditation, yoga, or energy work.

I also encourage you to your own observations and pay attention to inner guidance.

The photographs are a collection of observations of the sky, all of which are authentic and largely unedited, aside from some minor adjustments for contrast and color enhancement. The heart shape (in a park) and the sun ring (right above my home)  were particularly surprising to me, carrying significant personal meaning. However, they may resonate with you as well, which is why I choose to share them now.

Thank you for being here, you are appreciated and may all my posts inspire you! Namaste 🙏🏻🥰

What is meditation

 Meditation: A Pathway to Healing the Mind, Body, and Soul

Change

Change in yourself can only come from within.  

How do you willingly transform who you are and create a new, improved version of yourself?

-Erasing what has been.

How do you erase what has been?

-Becoming a new version of yourself.

Consciousness is the journey 

Your consciousness is what holds your frequency, your state of being, you are not to arrive somewhere, you are to reveal who you truly are.  

-This keeps evolving.

Meditation is an ancient practice, one that with discipline, shows you your true self.  You  come to a point of understanding how you are your own internal energy, and with time and practice, you develop compassion. It is a practice that holds the potential to transform you, offering a holistic approach to healing. Through meditation, the mind achieves a state of peace and clarity, reducing stress and anxiety. 

This mental tranquility positively impacts the body by lowering blood pressure, boosting the immune system, and enhancing overall physical well-being. On a deeper level, meditation nourishes the soul, fostering a sense of inner peace and connection to the universe. It encourages self-awareness, leading to personal growth and a greater understanding of one's place in the cosmos. By integrating meditation into daily life, individuals can cultivate a harmonious balance, promoting healing and enrichment for the mind, body, and soul.

I used to keep looking for a guru, a teacher or something like it, but some events took me to deepen my meditation practice and this has taught me that I am my own guru, my own teacher and my own guide, this takes a lot of discipline and self discovery but I just want to share with you that you are your own path, your own guru and teacher, your own self discovery, take what helps from teachings and others knowledge and dig deep inside your soul for your own self guidance, the only truth you will find that will never let you down. 

6 Steps to Start Meditating with Comfortable Positions

1. Find a Quiet Spot: Choose a serene environment where you won’t be disturbed. This could be a quiet room or a peaceful spot in a garden.
   
2. Sit Comfortably: Select a comfortable position that suits you. This could be the traditional cross-legged pose on a cushion or a chair with your feet flat on the ground. Ensure your spine is straight to facilitate easy breathing.

3. Relax Your Body: Gently close your eyes and relax your muscles. Start from the top of your head and work your way down to your toes, releasing tension from each part of your body. Scan the body to find points of stress and release them.

4. Focus on Your Breath: Pay attention to your breathing. Inhale deeply through your nose, allowing your abdomen to expand, and exhale slowly. This focus will help anchor your mind. 

5. Let Go of Thoughts: As thoughts arise, acknowledge them without judgment and gently bring your focus back to your breath. This practice helps calm the mind and enhance concentration.

6. Gradually Increase Duration: Start with short sessions of 5-10 minutes and gradually increase the time as you become more comfortable with the practice.

In silence

In the stillness of the universe's embrace,  

where stars whisper secrets in celestial grace,  

the mind finds peace in the heart's song,  

a journey within where we truly belong.

With each breath, the cosmos weaves,  

a tapestry of calm that the soul lives,

the body heals with the universe's might,  

in meditation's glow, we find our light.

So sit in silence, let the universe in,  

allow healing of mind, body, and soul.  

in the cosmic dance, we find our role,  

meditation, the key to a harmonious whole.

Spiral

While creating this painting, I recall thinking about the word spiral and that it reminded me of the word spiritual, the word spiral and spirit are not directly related etymologically, although they share common Latin root. 

Spiral

Spiral comes from the Latin word "spiralis," which means "having the form of a 

coil" or "to breathe." The root "spirare" means "to breathe," which is also the source of the word "spirit."

Spirit originates from the Latin "spiritus," meaning "breath" or "soul," and is related to the concept of life force or essence.

While both words derive from the Latin root "spirare," their meanings and usages have diverged significantly. "Spiral" refers to a geometric shape or motion, while "spirit" pertains to the non-material essence of a being. Thus, while there is a linguistic connection, the concepts they represent are distinct.

I intuit that we may use this analogy in our own evolution, many things come in spirals, why wouldn't humans contain spirals in their own beings?  Just an example: ADN.  

We see in nature what we contain in ourselves.

I observe that every cycle is a process, has a beginning and an ending but it's also connected to the next beginning, so how would you represent this idea? A spiral connected to another spiral.

I end up a cycle just to begin a new one and they are connected in between, it always upgrades our understanding so we are in an endless journey towards knowledge, I believe it can be represented as a spiral going upwards, why? Because knowledge keeps adding, therefore upgrades our being, represented as going upward or maybe expanding, just as a galaxy.

Once something is understood, it becomes part of who we are and it shapes us, we are eternally molding our selves and forever changing, evolving and growing, some spirals may take longer to turn to the next cycle but we are all doing it, can you observe were in your own evolution a cycle has ended and a new one has began? Did you understand better something, ended something and felt like you left an old dried skin behind? Maybe the new you has started to grow wings and your ascension will be easier and faster. 

Let us keep discovering more about who and what we are. Namaste 🙏🏻
Thank you for being here, you are loved and appreciated ✨