I Rise Today
An activity for cultivating healthy self-esteem, self-worth, and attitude.
Getting Ready
| Duration | 20 minutes |
| Materials |
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| Treatment Modality | Individual and Group |
| Frequency | We recommend practicing this activity at least 3 times a week. |
| Other helpful topics to use this activity for |
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The What
I Rise Today is a quantum-based mindfulness activity to help develop a positive attitude, raise self-confidence, and become more compassionate as well as empathetic. The importance of self-care cannot be underestimated. Increasing research suggests self-nourishing practices can prevent or reduce the duration of colds and the flu, improve recovery from cancer treatments, promote focus and attention, and most importantly, promote healthy self-esteem. To get started with self-care, the mind-body connection needs to be strengthened. The stronger the mind-body connection is, the more responsive and effective self-care practices will be. Therefore, mindfulness practices greatly help self-care become a habit while aligning the energies of the body.
The How
When you first begin this meditation process, you may feel your mind wandering, certain parts of your body experience discomfort, thoughts distracting you, twitching, etc. These are all completely normal and natural reactions in the beginning. When you find yourself feeling uncomfortable or distracted in any way, bring your attention to your breathing. With enough practice, you’ll become an expert at this! Until then, only do what you can and keep returning your attention to your breath. Also, when breathing, remember that with each inhalation, fill your lungs to capacity, expanding your belly and diaphragm to take in as much air as possible. Then slowly exhale, gently contracting the muscles in your abdomen to remove every last bit of air.
Location: Choose a space with a minimum of distractions. If possible, make the area dim. If using this meditation process at home, choose a private place in the house where you could return to practicing this meditation all the time. There’s no problem with background noises or music in your location, just as long as you hear it more so as background noise rather than active noise that you find distracting. As you continue to develop your practice, your ability to tune out background sounds will likely improve. One day noises that you find distracting may even become completely unnoticed.
Position: Sit upright/straight on your chair with your feet touching the ground or limbs crossed (Indian style) on the floor. You can grab your headphones if you have them. If not, play this meditation on your electronic device so that you can get the best sound system.
Let's Begin
Gentle reminder: This is a guided mindfulness activity using audio and video. You do not need to print or read the following instructions. The steps to this activity are provided to you in written form, only should you wish to read through them voluntarily. In other words, reading the following activity instructions and steps are optional. They are written in ‘casual’ and ‘conversation’ language in which it was recorded.
Thank you for choosing this quantum mindfulness session. We’re so grateful and glad you are here. This activity is designed to help you cultivate the feeling and the sincere belief of loving yourself and trust in your worth. This session is emotionally and mentally promoting healthy self-confidence and self-worth. The more you practice our quantum mindfulness activities, the stronger and faster the effects of it will be in building positive attitude! You will physically, mentally, and emotionally feel confident, excited, happy, joyful, and clear-minded at the end of this activity!
When you’re ready, take a seat on a chair in a quiet and safe place.
Tap the top of your head three times with your right hand: you are acknowledging and activating your mind/brain energy.
Tap the center of your chest with your left hand: you are acknowledging/activating your heart energy.
Squeeze the center of both of your hands and your fingers: you are acknowledging/activating the energy of your ‘giving- and receiving’ hands.
Place your hands on your lap with palms facing up. Keep your legs uncrossed at all times.
Put your tongue on the roof of your mouth/ your pallet behind your front teeth.
Close your eyes, sit upright, with your arms resting on your thighs or onto the arms of the chair.
Let’s begin and to turn off all distraction by doing a quick relaxation exercise first.
When you’re ready, bring your awareness to the natural rhythm of your breath. By having your eyes closed, your attention moves inward. Begin this meditation with the intention to fully accept who you are now, where you are right now in life. Most importantly, have the expectation that you are only going to feel stronger, happier, clearer, braver, wiser, and thousand times more confident and excited about yourself at the end of this activity.
As you focus your attention on your breath, begin this process of relaxation. Take two deep breaths: in through your nose, move the breath all the way up to the top your head, and exhale out of your mouth.
Accept all your strengths, weaknesses, your perceived flaws, your mistakes, your failures. Know that you are enough just as you are.
The key to making this activity powerful is to repeat them to yourself while imagining every word is true for you right now. You can say them silently in your mind or speak them out loud, it doesn’t matter which. What’s important is to say the words with sincerity, with love, and with trust.
In your mind, imagine a waterfall of brilliant white light with little golden sparkles on the inside of this waterfall flowing from the ceiling or the sky above you. Imagine this waterfall of dazzling bright white light covering your whole body. The light is flowing down your arms and coming out of your hands and fingertips like a beam of a flashlight.
With your eyes closed, begin to see yourself on a beach at night. The moon and the stars are giving you the perfect amount of light that you need to feel safe. You are alone on this beach sitting on a chair, and you are very safe, and you know this. Wiggle your toes to feel the sand beneath you. The sand feels a bit wet and comfortable on your toes and the soles of your feet. You can feel the warm ocean breeze on your face and the smell of the salty ocean water. You are so relaxed. With your eyes closed, using your hands with beaming brilliant light in them, build a tall and big bonfire. The fire is as tall as you are and you are sitting in front of this bonfire. The beach is behind you, and there are other people nearby relaxing behind you. You are safe. Keep adding wood to the fire until it is bright orange and gold and you can see it flicker and spark. Smell the smoke and feel the heat coming from it. In your mind, keep staring and gazing at this big fire. Take two deep breaths, in through your nose expanding your belly and chest, all the way up to the top of your head and out through your mouth.
Now, bring your attention to your forehead. Imagine the word and emotion ANXIETY in writing on your forehead. Make this word as big as a textbook on your forehead. You don’t need to know the spelling of words here. Just spell all words your own way for this activity.
Using both hands gently and slowly pull this word ANXIETY out of your forehead with all of its roots and silently repeat after me or using the voice in your mind, as you are throwing this negative emotion into the fire: “You have served your purpose in my life. Thank you. You are no longer part of me. I let you go.” Repeat again: “You are no longer part of me. I let you go. I thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Now, imagine this word and emotion ANXIETY in writing on your heart.
Touch your heart with both hands and gently pull this ANXIETY emotion out repeat after me as you are throwing this emotion into the fire: “You are no longer part of me. I let you go.” Repeat again: “You are no longer part of me. I let you go. I Thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Imagine this word ANXIETY on your liver. Your liver is on the LOWER right side of your body, under the right side rib cage. Place both of your hands on your liver, and gently pull ANXIETY out with its long roots. Repeat after me as you are releasing ANXIETY into the fire: “You have served your purpose. I let you go. You are no longer part of me. I thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Imagine the word COURAGE floating with bright golden lights in front of you. Place this word on your hand and repeat after me as you gently, lovingly place it on your LIVER side and keep your hands on your liver: “I welcome you COURAGE into my life: Courage to love myself when others do not. Courage to believe in myself when others do not. Courage to do the right thing for me when giving up and the alternative may seem so much easier. Courage to forgive myself when others will not. Courage to accept myself for who I am right now when others do not. Courage to pursue and keep moving forward my goals when things get tough.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Now, bring your attention to your forehead again. Imagine the words and emotions GUILT and SHAME in writing on your forehead. Make these words as big as a textbook on your forehead.
Using both hands gently and slowly pull these words GUILT and SHAME out of your forehead with all of their roots and silently repeat after me or using the voice in your mind, as you are throwing these negative emotions into the fire: “You have served your purpose in my life. Thank you. You are no longer part of me. I let you go.” Repeat again: “You are no longer part of me. I let you go. I thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Now, imagine these words and emotions GUILT and SHAME in writing on your heart.
Touch your heart with both hands and gently pull GUILT and SHAME out of your chest, as you repeat after me and throwing them into the fire: “You are no longer part of me. I let you go.” Repeat again: “You are no longer part of me. I let you go. I Thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Imagine the words and emotions GUILT and SHAME on your LUNGS. Your lungs are right behind your chest bones, your ribs. So, place both of your hands over your upper chest. Gently and slowly pull GUILT and SHAME out with their long roots and take a deep breath when you do this. And Repeat after me as you are releasing GUILT and SHAME into the fire: “You have served your purpose. I let you go. You are no longer part of me. I thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Imagine the words PRIDE and EMPATHY floating with bright golden lights in front of you. Empathy is when you understand and relate to what other people are going through and are feeling. Place these words on your hand and repeat after me as you gently, lovingly place them on your LUNGS: “I welcome you Pride and empathy into my life: I now take pride in who I am and how far I have come. I’m proud of everything that I have achieved, small or big. I’m proud of all the things I will achieve, and I have attempted to get done. I’m proud that I haven’t given up on finding my purpose and happiness. I’m proud of being here. I take pride in myself even when others do not. I take pride in myself and all that I have achieved and will be reaching for myself, family, and community. Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
I am also very empathetic towards all my friends, my bullies, my family, my community, everyone who is going through all the similar painful experiences as I am. I am empathetic towards all the ones who are suffering as I have. I welcome building healthy relationships and choosing healthy relationships with people who support me with my new empathetic ways. Thank you Pride and Empathy for being part of me now.” Now, bring your attention to your forehead again. Imagine the words and emotions FEAR and DOUBT in writing on your forehead. Make these words as big as a textbook on your forehead. Using both hands gently and slowly pull these words FEAR and DOUBT out of your forehead with all of their roots and silently repeat after me or using the voice in your mind, as you are throwing these negative emotions into the fire: “You have served your purpose in my life. Thank you. You are no longer part of me. I let you go.” Repeat again: “You are no longer part of me. I let you go. I thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Now, imagine these words and emotions FEAR and DOUBT in writing on your heart.
Touch your heart with both hands and gently pull FEAR and DOUBT out of your chest, as you repeat after me and throwing them into the fire: “You are no longer part of me. I let you go.” Repeat again: “You are no longer part of me. I let you go. I Thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Imagine the words and emotions FEAR and DOUBT on your Kidneys. Your kidneys are located against the back muscles, in your upper stomach area in the back where the back body ribs end. Just gently place your attention on your kidney and keep your hands facing upward on your lap. Gently and slowly observe FEAR and DOUBT releasing themselves with their long roots out of your back area, and take a deep breath when you do this. And Repeat after me as you are releasing FEAR and DOUBT into the fire: “You have served your purpose. I let you go. You are no longer part of me. I thank you with love.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Imagine the words OPTIMISM and TRUST floating with bright golden lights in front of you. Optimism is when you believe that you are responsible for your own happiness and that more good things will continue to happen to you in the future no matter how bad a situation may be now. As an optimistic person, you believe that unfortunate events are temporary and manageable. Place these words OPTIMISM and TRUST on your hand and repeat after me as you gently, lovingly place them on your kidneys through the sides of your waist: “I welcome you OPTIMISM and TRUST into my life: Optimism and TRUST is part of me now. I trust in my abilities. I trust that I have a purpose in my life. I trust that I have the ability to love and to be loved. I trust that I am worthy of love, relationships, kindness, and respect. I trust that I am beautiful inside and out. I trust in my ability to make the right choices and decisions for me. I trust in my ability to learn and grow from my mistakes and failures. I believe everything will work out for me and my happiness. I trust that things will always work out for me. I know that the world will always bring hardships, obstacles, failures, rejections, and mistakes in my way, so I can I learn and grow from them. The world around me is naturally built and made to bring joy, happiness, and adventure. I trust that my mind and my body naturally has all the tools and resources I need to achieve my greatest desires. I trust myself completely, deeply, and permanently. Thank you Optimism and Trust for being part of me now.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Bring your attention to the bonfire in front of you. In your mind, take sand and put out the campfire. Watch the fire getting smaller and smaller until it is completely turned into dust. In your mind, look at your hands and arms. Observe the white golden light flow out of your hands and entire body and enter the ocean behind you. Silently in your mind or quietly, repeat after me or listen: “I release all of my diseased and negative energies and connections into the nearest ocean now. My entire body and space is free of diseased and negative energies completely, deeply, and permanently with love, kindness, gentleness, and at no harm to others.” Take a slow deep breath, in through your nose and take the breath all the way up to the top of your head and slowly out through your mouth.
Place your hands over the center of your chest and listen to my voice with sincerity, kindness, love, and confidence:
I rise today with confidence.
Today I understand that I have a purpose in this life. There is no other one like me. I can only be me.
I rise today without fear.
Today I understand that who I am, matters. I am worthy of love. I am brave and willing to face my fears. My fears help me realize what is important to me.
I rise today with courage and pride.
I can make love happen. I can be loved. I can give love to others. I worthy of love. I am powerful.
I rise today with excitement and optimism.
I have all the tools within me to make my life happen the way I want it too. I am powerful with my thoughts, emotions, and words. And I can overcome any hardship and challenges with my positive thoughts, emotions, words, and actions.
I rise today with compassion and empathy.
I have so much to give to others. I am a good friend to others. I am an excellent partner to my partner. I am a good child to my guardians. I am a good citizen in my community. I am an outstanding student to my educators. Who I am today and tomorrow makes a difference in this world. And so, I choose to be great and continue to grow.
I rise today with confidence and unconditional self-love!
My beauty is natural.
I like the person that I’m becoming.
I rise today and free myself of judgments.
The only person who needs to approve of me is me. I accept myself.
I rise today with forgiveness towards myself and others.
I am sorry for the times I felt badly towards myself and others. I send love and blessings to all parts of me.
I attempt to forgive those who have wronged me, even if I don’t want to. I send love and kindness to others.
I rise today and disconnect myself from toxic people and environments.
I choose to engage in experiences and people who support me and help me grow.
I rise today with freedom and accepting to be who I am now.
Who I am is powerful, purposeful, loving, and beautiful.
I rise today.
I am worthy. I am beautiful. I am love.
Take two deep breaths, pay attention to your chest rising.
Feel the ground below your feet.
Wiggle your toes and hands.
Open your eyes slowly.
And move your body slowly.
Smile. Look around you and smile again.