An Easy Meditation Template to Bless and Harmonize Your Day

This simple, comprehensive meditation sequence will settle you, cleanse you, attune you to your intuition, and enlist the help of Spirit.

Everyone can benefit from a daily meditation practice.

But sensitive people? Spiritual people? Creative people? Those of us with trauma and dysfunction in our past? Those of us who sometimes feel overwhelmed by emotion, dangerously empathetic, and chronically worried about the state of our world?

Dear Goddess. We need daily meditation even more.

A daily meditation practice (even a 10-minute one!) will bolster your morale, nourish your inspiration, and fortify your courage. It will help you feel sustainably confident, align your mind with your body and your spirit, and attune you to what will heal and uplift you. No matter what is happening in your life or the outside world, consistent meditation will help you live with joy.

Here is an elegant practice that is simple enough to do easily but varied enough to keep you engaged. I received this template from Spirit and have been working with it regularly with fabulous results. Today, I’m excited to share.

There are Amazon affiliate links in this post.

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First: Set an Interval Timer and Sit comfortably

Before you begin, you’ll want to set a timer that will ding at intervals. (I use the “timer” feature on the free app Insight Timer for this.)

If you are new to meditation, I recommend starting with 10 minutes and setting the timer to ding every two minutes, for a total of 5 intervals.

Otherwise, you can choose any length of time that is easily divisible into 5 intervals. 10 minutes is fine for everyone, but you can also do:

• 15 minutes and set the timer to ding every 3 minutes
• 20 minutes and set the time to ding every 4 minutes
• 25 minutes and set the timer to ding every 5 minutes
• 30 minutes and set the timer to ding every 6 minutes

(For reference, I usually do 15, but I will do 10 in a time crunch or if I’m just not feeling ambitious. But I might do 20 or 25 on a weekend, if I have extra time to spare, or if I’m feeling like an overachiever.)

Now, sit in way that allows you to keep your spine straight comfortably. I like to put a cushion on my couch and sit cross-legged on it so my back can be supported. But you might like to sit on a cushion, a yoga mat, or in a chair with your feet flat on the floor.

Place your hands on your lap. Palms can be facing up or down (whichever feels better).

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Interval 1: Breathe

Start the timer. For the first interval, simply notice your breath.

You might think to yourself, “Now I am breathing in, now I am breathing out.”

Or, you might listen to the sound of your breath and notice how it feels to breathe. You could focus on one area, such as your nose or your chest. Or you might sense the breath moving energy around the body, or notice the subtle scents in the air.

Be aware that your mind will wander from the breath. This is expected, and not a failure. It is part of the practice! Minds wander. It’s their nature. So whenever you notice your mind wandering, simply bring it back.

Also be aware that some days this will be easier than others. This, also, is not a failure. It is just information. Practice self-compassion and non-judgement as best you can. (Again, all part of the exercise.)

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Interval 2: Cleanse Your Energy

When the timer dings, bring your awareness to your personal energy field.

Ask Spirit to clear your aura. Call angels, spirit guides, a specific divinity of your choice, or God/Goddess/All That Is.

Silently say something like, “Spirit, thank you for cleansing me of all heavy, stuck, or challenging energies. And thank you for filling me and surrounding me with golden-white light; in which only love remains, through which only love may enter.”

Visualize, feel, sense, or just know this is happening.

If you have time, you might also like to engage in other energy clearing practices. For example, you can imagine divine light moving through each of your chakras to heal and activate them.

Additionally or instead, you could invoke the elements at the four cardinal points to cleanse and protect you: Air in the east, Fire in the south, Water in the west, and Earth in the north. Align with the Spirit element by connecting to the earth beneath you and infinity above you.

This could also be a time to envision and invoke clearing and protection for your home, your loved ones, your car, and any other people or places you would like to bless.

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Interval 3: Invoke, Visualize, and Intend

In this interval, set intentions and ask Spirit to help you manifest them.

You might silently say, “Thank you for this beautiful day, and all these many blessings.” And then feel as if all your wishes and desires are already fulfilled. Sense them and picture them as if they are already 100% real and present in your life. Smile to them and call them in.

For example, feel vibrantly healthy and see or sense your loved ones as healthy. Feel rich and know that even more riches are pouring in. Marvel at the magic of life and let this inspire even more awe. Keep saying thank you as you feel luckier and luckier and more and more blessed. Bless and send light to your town, your region, and the world.

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Interval 4: Listen and Receive

This is where the magic happens. In this interval, you will be attuning to your guidance.

Consciously sensitize your body, mind, and energy field to the wisdom of the ancestors, the angels, and the spirits. Align with the brilliance of your higher self.

You could inwardly say to yourself, “I am open to guidance. I am listening. I am receiving.”

It might help to become aware of a chakra of diamond-white light about a foot or two above your head. This chakra is called the “soul star chakra.” It receives and transmits higher wisdom. Feel, see, or just know that it is showering guidance and support upon you.

It is certainly possible that you will hear, see, or sense clear and specific wisdom coming through during this interval. But be aware that this time is less about decoding specific transmissions and more about attuning to the quality of listening and receiving.

The idea is to train yourself to embody receptive openness throughout the day. Because when you do, you will regularly receive divine downloads, sacred nudges, and magical windfalls and gifts. You’ll more often be in the right place and the right time, flowing harmoniously with the current of the day.

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Interval 5: Integrate

For the final interval, come back to the breath. Like you did in interval 1, simply notice when you are breathing in and when you are breathing out.

This will allow all the benefits of every interval to merge, mix, and settle in.

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Final Step: Open Your Arms and Close The Meditation

Throw your arms wide like you are getting ready to hug the world and receive an avalanche of blessings from the sky.

Say to yourself something like, “I am totally open and receptive to all the goodness and abundance the Universe provides.” (This is an affirmation from Louise Hay that I’ve always loved.)

Feel, imagine, and sense glowing, golden blessings coming to you from all directions and falling down over you like rain. You can add in some more affirmation here if you like. For example, I am in the habit of saying to myself, “I love and approve of myself. I feel beautiful and am beautiful. I trust the Universe to support me. Everything I do is a success.”

Finish by saying to yourself, “Thank you, thank you, thank you. Blessed be. And so it is.”

Place one hand on your heart and one hand on your belly and send yourself love. Choose to be compassionate to yourself now and throughout the day.

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Conclusion

As you do this meditation regularly, you will feel more and more love for yourself over time. By attuning to Spirit, you will increasingly see yourself as Spirit sees you: as a divine child, infinitely lovable and infinitely worthy of love.

While you will still have problems, you will face them differently and you will have access to more support and guidance when you deal with them. Synchronicity will be the way of things. Magic and inspiration will be more accessible to you. You will feel more joyful, present, and alive.

Try it and see.

Well, what do you think? Are you going to give this meditation a try? Or do you have any questions about it? I’d love to hear any thoughts you may have.

…And when you do try it, please come back and let me know how it goes!