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 higher mind meditation

Life is a journey that is forever unfolding, We are life, we are forever unfolding.  

Beautiful Music for your heart

Take a deep Journey to Inner Truth

We all find ourselves at different stages of understanding the profound truth of who we are and what our existence entails. When one is ready to confront their truth, they embark on this journey like a warrior of light, seeking clarity and enlightenment.

The Quest for Communion with the Divine

Many of us ponder the nature of our communion with God. Engaging in individual sessions of connection with the spirit is essential—this can be achieved through prayer or meditation. Taking time in solitude to turn inward allows you to establish your own connection to truth and spirit, which serves as your true guidance.

Are You Ready for This Path?

A key indicator of your readiness is your genuine interest in spirituality. If you find yourself drawn to information—whether it be books, music, or teachings—that resonate with your inner self, and you feel a desire to delve deeper and understand more, this is a powerful sign.

Conversely, if you feel easily bored or disinterested, it’s perfectly natural to gravitate toward what truly captivates you. Not everyone experiences an inner calling from the spirit, and that is completely acceptable.

             

Understanding Spirituality

Spirituality is fundamentally about connecting with your spirit. Through this connection, you will come to realize that there is only one spirit: your higher self. The higher realm, often referred to as God, embodies the same spirit but exists at different levels of consciousness. God has infused its consciousness into countless fragments, each of which constitutes who we are.

Communion with God is always accessible because it is, in essence, you connecting with your higher self at a different frequency of energy. Engaging in this connection consciously will awaken you to a deeper level of understanding. God embodies pure, unconditional love. When you vibrate at that frequency, you become one with it—until you choose otherwise.

To truly embody unconditional love, you must consciously sustain it. You hold the key to maintaining your inner frequency and conscious state, as you are always exercising your free will.

"If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration."    Nikola Tesla  

Now think of this in your self.  How are you this energy, frequency and vibration?

Navigating Distractions

It’s important to recognize that distractions can easily divert you from maintaining your inner state. While I don’t believe that discipline needs to be overly rigid, it’s crucial to remain aware of the myriad distractions in the world that can lead you astray. A strong will and self-imposed discipline can guide you on your spiritual journey, helping you stay aligned with your true path.

Embrace the journey of spirituality as a means to uncover your inner truth, and allow the light within you to shine brightly.

Important questions to ask your self.

Where do you want to be wiser? Where do you refuse to grow up? 

     The ego mind

The ego mind represents what we have learned we are—who we believe we are. Simply put, the ego consists of the beliefs that shape your mind and influence your reactions to the world. By quieting the mind, you can free yourself from these beliefs. In silence, when you align with true love that comes from connecting to the source, you become one with God again.  

You have always been that same source, but the ego mind keeps it hidden behind its curtains of beliefs until you are ready to confront your true self and begin the cleansing of your mind and heart.

The ego keeps the source and our true frequency veiled, diverting our attention to the world and its myriad distractions. Especially if we focus on fear, nothing will distance us further from the truth than fear itself. Our free will allows us to choose where we want to be and what we want to become. Until we choose to embody love, we will not experience it.

Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.  Carl Jung

How could you purify your heart in a way that stays pure and endures the tests that come from living in this world?  It is a constant work to keep yourself in harmony, it has to be a discipline to observe yourself and improve your frequency or inner state. 

"The primary cause of unhappiness is never the situation but your thoughts about it. In the end, the ego is the one that suffers." -Eckhart Tolle

Many mystics have traversed their spiritual journeys and shared the wisdom they acquired along the way. However, this knowledge will remain elusive unless you actively engage in your own exploration. Merely listening will not suffice; without personal experience, you may perceive it as a myth—something distant and unattainable.

If you begin your journey now, you will discover that your path is unique yet closely aligned with those who have guided us. Embrace the insights they have offered, and recognize that your understanding contributes to the greater whole. When you share your experiences, you enrich the collective wisdom of all.

For this painting, I used mixed media paper, watercolors, white pen and golden acrylic paint, this painting was inspired by an older work created with acrylics.

Final piece, watercolor and acrylics on paper by Monica Zuniga.

Thank you for being here, your presence is deeply appreciated. Namaste 🙏🏻

Moni.

The Cosmic Heart: A Journey Within

Dive deep into your heart

The concept of the "cosmic heart" invites us to explore the profound depths of our inner selves, where truth, potential, and healing reside. This metaphorical heart serves as a gateway to understanding our existence and the universe around us.

The Heart as a Reflection of Truth

This notion emphasizes the importance of self-awareness and authenticity. When we take the time to look inward, we can uncover the layers of our identity, revealing the essence of who we are. The heart, in this context, becomes a mirror that reflects our genuine selves, free from societal expectations and external influences.

An Ocean of Possibilities

The imagery of an "ocean of endless possibilities" highlights the vast potential that lies within each of us. Just as the ocean is deep and expansive, so too are our capabilities and dreams. This theme encourages us to embrace our creativity and explore the myriad paths available to us. By acknowledging the light that is yet to be revealed, we open ourselves to new experiences and opportunities for growth.

My Art Journal Page: A Journey of Creativity and Self-Discovery

In the past, I dedicated myself to creating a page a day, fueled by the excitement of completing each piece. This relentless drive became my creative fire, pushing me to work non-stop. I initially gravitated towards acrylics for their quick-drying properties and their ability to cover unwanted elements—almost like an artistic eraser. However, I have recently fallen in love with watercolors again. Their unique qualities have captivated me, and I am beginning to understand their nuances. Coupling watercolors with pen drawings adds a delightful texture to my pages, making the creative process even more enjoyable.

Working with watercolors has taught me the value of patience. I’ve learned to wait for the paint to dry and to observe the beautiful transformations that occur during the process. To expedite this, I’ve started using an embossing tool, which allows me to maintain my momentum while creating.

Art journaling is more than just a creative outlet; it is a meditative practice that helps quiet the mind and fosters a deep focus on creativity and enjoyment. I find myself lost in the vibrant colors and the themes that emerge, feeling a profound connection to a spiritual source during the process. For me, any activity can become a meditative experience. I also engage in crochet, clay sculpting, and various other creative pursuits. Being an artist is not confined to a single label, such as "painter." It is a way of being that permeates every aspect of my life. Even walking can be an art form, reminding me of my days in modeling and illustrating how we can be a constant work of art, continuously evolving in every facet of ourselves. We are infinite beings, perpetually developing, and it is essential to do so consciously.

 

The heart is where we reside, where our emotions and daily feelings take shape. It is crucial to elevate our emotional awareness to a conscious level. Many people have not been taught to observe their feelings or to understand that they can influence them. Most individuals I know believe that their emotions simply happen to them, as if they have no control over their own hearts.

I am here to share an empowering truth: you are the commander of your heart. Embrace this role and take charge of your emotional landscape. Through creative expression and mindful observation, you can transform your experiences and cultivate a deeper connection with yourself.

Lead with a Heart Full of Love

Love is a word that is often used in various contexts, and at times, it seems to have lost its true essence. It is our responsibility to delve deeper into the meaning of love and to refresh our understanding through our own experiences.

True love, as embodied by the divine, is unconditional and available to everyone.

As humans, we must strive to comprehend what this means. The cosmic heart invites us to reflect a higher form of love in our world—one that embraces all beings and encourages us to evolve toward this vision.

Take the time to work on your heart. Pay attention to your feelings, observe them, and allow yourself to grow. This is where you truly reside.

Thank you for being part of this, I appreciate you! 💖

Moni.

Life

Together we travel the rivers of life, 

discovering the amazing in us, in others, in the universe.

How wonderful it is to be able to be a witness of a little part,

piece, slice, that one mind can acknowledge, it really is a treasure.
Can you imagine to witness the whole picture?
Those are the kind of things in my mind. :)

For each of us is different, no one sees the world like you or 

me and that makes it even more special, that is how 

I undestrand we are all unique, the things each one understands

about life is what makes us different from others and in 

some cases, that is the cause of trouble too, we should learn 

to respect the differences and even try to learn from them, 

we could grow in consciousness because of being open 

to listen, probably that is the reason why life gave us 

relationships, to share those differences.  Sometime this 

sharing hurts and others feels like a blessing, in any case, 

one always wins, lessons are learned, life is ejoyed.

Learning from our relationships doesn't mean we should allow 

rudness or them trying to convince us that what they think 

is the truth for everyone and we shouldn't try to convince
anyone about our beliefs but that is a hard task thinking globally,
it has to be done individually for religion, politics and so
would´t agree with this for other reasons but how wonderful
 it is to not have walls, be open, to witness, to share, to grow,
expand. To me, that is love, that is growing in consciousness.

Life is a dream of the spirit

when the spirit awakens, the spirit knows who she is

others may tell her how to awake but only she

shall know when the time has come for it

and then, it´s all work, to be awaken and to stay awaken,

this is not an easy task, if there is a reason for it, it shall

be that this path is only for those who are true.

I am love

and love is what I do

like the ocean, 
wild and free

deep and unsolved.

I am heart

and embrace is what I do

for if I don't 

I am not true.

Life is an empty canvas,
life is pure and noble,
life is here for you,
life embraces us,
life is love,
life is 
who 
you 
are.