Jumpstart January

January is time to jumpstart your creative dreams and let the flow of universal energy into your life. Meditation is a sure way to boost your energy and vitality. It will give you that lift you need to banish those fears and start your new life.

Somewhere in your life there is a dream project you have been putting off for months and years. Remember the time when you made yourself those big promises about things you were going to do and how there was going to be a new you.  January is the month when, many people take the chance to set in motion their dreams. It is a time to renew, replenish, and flourish – start the year as you mean it to go. Make sure you have a plan, because you know the saying if you fail to have a plan, then you are planning to fail. With a plan, comes action. Make your action plan and have it written down and review it regularly.

Whenever I start a new writing project, I have a plan for the book and its content and I also have a plan for how long it will take me and a timescale for when each part of the process will start and finish. If I am off track or cannot hit the targets, I have set myself, then I just check in with my plan and re-evaluate.

Worry and procrastination are big dream stealers. The more you do these two things the less you achieve. How often do you sit worrying about what you can’t do, because you haven’t got enough money, enough time, enough motivation, enough support, perfect spouse, perfect children, whereas if you had just got on with it, those things would come and you would have achieved it by now? Pursuing your dream takes everyday action and commitment, not worry. Don’t succumb to the woulda, coulda, shoulda mentality – just get on with it and become a do, did, done person.

©zindika, meditate and grow (2019)


Smile in the mirror. Do that every morning and you’ll start to see a big difference in your life.
 Yoko Ono (celebrity)     


Desiring December

As you give, so you receive. December is a month of giving and receiving.

Rohan and Robert are brothers. One Christmas Rohan received the Italian car of his dreams, and Robert got a bicycle. Rohan was overjoyed and filled with gratitude. What about Robert, you may ask, and be thinking that was unfair. But Robert was also filled with gratitude – he received a bicycle because he needed to keep fit and lose some weight. Months later, he entered the Tour de France and won. Winning brought him success and fame, which lead to him starting a multi-million health and fitness bicycle company. That was after Rohan had crashed his Italian dream car one night after having too much fun. He is now working for Robert in his company.

If you practise gratitude by waiting for material fulfilment – then you are no different from the average person. We can all be thankful in the spirit of plenty. But how thankful are we when there is very little, or we get less than we feel we deserve. Is your desire based in gratitude or greed?  So, these are thoughts to ponder as we move towards the giving season of goodwill.

Try to approach the things you desire with gratitude even before they materialise because as they say it’s the thought that counts.

In life some people appreciate what they have, some never pay it any mind and others are unhappy with where they are in life and they let you know about it. But instead of waiting for happiness to fall on you, practise being in the moment of happiness, create it yourself. Stop waiting for someone to bestow your life with the basics, such as happiness and joy. Instead of living with the sadness of what you don’t have and what is missing, be grateful for where you are at right now. Life is about progress, so look forward to the next day.

Gratitude Shower

Take 5-10 minutes every morning to shower yourself with gratitude.

Take in a deep breath and a slow breath out. Do this three times and then reflect on what you have to be grateful for in your life.

If the first thing that springs to mind is your family. Then think further – what is it about your family – what are all the things that your family do for you, or what you do for them?

Look in great detail into 24 hours of being with your family. Think positively!

Make a list of the things for a day, then a week and then a month. Watch the list grow and feel the glow in your heart.

Gratitude is the answer to fear. Instead of living in fear of lack we live in hope for something better – which is preferable – fear or hope? When you live in gratitude, you have no time to be fearful.

You should practise gratitude everyday for just being a human being. Remember within you is a life force. This life force is everything and without it you are nothing. Therefore, you have everything to be grateful for.


 ‘No matter what the situation is … close your eyes and think of all the things in your life you could be grateful for right now.’

‘Gratitude opens the door to … the power, the wisdom, the creativity of the universe.’

Deepak Chopra





Nurturing November

The best things in life are free – so the saying goes. Creativity is free. A quiet mind, water, air and nature are all free to us and in abundance. Quietness is all around us, but if you live in certain cities you may find it hard to believe – however it is there if you seek it out. Even amid noise and busyness you can find seclusion, a place to allow your mind to be still. Nature has provided us with all things we need to survive instinctively, but when we are busy we tend to starve ourselves of the goodness that nature brings.

When you are on a path, pursuing your goal..do it quietly. Nurture yourself. Nurture your creativity. Make sure you have time to be creative and you have schedules that into your day.  Through silence will come clarity to make that path smoother. It could be the path to a more spiritual and creative life, leading to a deeper understanding of who you are. It could be a path to love and the opening of the heart to compassion, beauty and light. Be peaceful and calm in what you do and don’t be swayed by the turmoil around you. Today, think only of your purpose: to write, to sing, to dance, and pursue it with passion.

Sharon had only one dream in life and that was to become a singer and everyone told her she could sing, but as she got older and life got in the way, she had to put that dream to the back of her mind. Once the family was grown, the dream came back stronger but she was much too scared to do anything about it, and she was older and had put on a few more pounds. Her confidence came and went. She was thinking of all the reasons she had failed to follow her dreams in the past and she doubt she could ever realise the talent she once had and become a singing sensation.

She needs to watch her thoughts and not let her thoughts dwell in the past. Sharon has to focus on now. Her dream is in the future and the past remains only in her mind.  She must not let the past hold her back.

She needs to nurture her talent for it to grow. Even if you have a natural talent, you still have to put in some work to polish it.  On the other hand she also needs to surround herself with people who will not squash her talent but will support her and celebrate her gift.


“Nothing contributes so much to tranquilize the mind as a steady purpose – a point on which the soul may fix its intellectual eye.” Mary Shelley (novelist)

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” Buddha



Optimistic October


A Black History Month Meditation

Potential is in all of us. Often it is not realised. Potential is the ability to do something, often it is dormant, not yet manifested, but could be in the future, if the time is right. Potential is a term used in physics in relation to energy and the electrical field. Potential is energy and it is everywhere. So there is no need to limit your potential by saying there is not enough for me, yet there is always enough for someone else.

This meditation is about awakening your potential – so let’s begin.

QUIET your mind

B R E A T H E…

Feel a calm cleansing breathe, rising and travelling though your body.

Just turn on the tap. Let your imagination flow

As you breathe, see your potential. What is it?

Know that you can create it

You can build it

You can manifest it

What is it you would like to see in your life?

What is it you would like to see in the world?

Where is it? It is in YOU!

See it, believe it, and then you can achieve it.

You can create the happiness and joy you seek

Tell yourself it is possible, not impossible

You too can be creative

Spend this month getting what you want.

Relax now. RELAX!

You are about to take a step closer to your higher self, your greatest potential

You have the potential to begin right now, this month.

Are there people in your path? Are they blocking you from your true potential? Who are they? What do you need to say to them? You don’t even have to say anything. Just feel it. Sense it. They will move aside.

There are greater people out there to support you

Someone may have told you, once, when you were a child: ‘You have the potential.’

But then it disappeared

Where did it go?

Potential is like a seed if you nurture it, it will grow, but if you fail to water it, it will wither and go.

It’s time to be free and align yourself with the potential energy that is waiting for you

It’s time to let go of doubt, fear and fulfil your true potential.


Fill up your lungs, relax and release

See yourself, releasing those doubts, fears and realising your goals

You are free and when you are in touch with you, your greater self…you can do anything.

Sit quietly. Close your eyes.

See your potential

Feel your potential

BE your potential

©Meditate and Grow, Zindika

Warning: This meditation may leave you feeling high, ecstatic, optimistic and ready to go. Don’t lose that feeling…keep it going.


Soothing September

Calm yourself. Soothing September is here!

Like January, September is a time for change. It is the start of the new school year and the change of seasons can put us in a different mood. You might be well rested from a long holiday and need to get yourself back into gear. September can also be a time to revisit and revise those actions we set in motion in January. How did you do? Don’t beat up on yourself if you didn’t achieve it all – remember you are a work in progress.

Do the things you can do and leave the things you can’t do right now!

Focus on the things you value in yourself and not the things you devalue. Be kind to yourself.

Focus on the things others value in you and not the thing they devalue in you. When someone gives you feedback, focus on the positives and not the negatives.

Every day, look in the mirror and ask: ‘Am I my best friend or foe?’ For example, if someone tells you, you are beautiful, do you say thank you and go along with them. Or, do you say: ‘No! Really! You’re just saying that because…’ Then you start to wonder what they want from you.

Today, if somebody pays you a compliment, accept it with grace. Don’t be down on yourself. Accept it and rejoice.

Remember most of the time people will be telling us about our faults and not our positive attributes. September is the month to tell yourself everyday for 30 days, how wonderful you are and accentuate those positive feelings of self love. By doing this you too will help others to appreciate what’s good in them.

You are…

Repeat this everyday for 30 days. Look in the mirror or better still get someone, a spouse or close friend to repeat these affirmations to you.

You are enough

You are beautiful

You are handsome

You are slim

You are fortunate

You are rich

You are blessed

You are intelligent

You are happy

You are strong

 You are confident

You are talented

You are in the here and now!


Think positive and sooth those doubts and doubters

Live your greatest self!

Be your greatest self!

This September remind yourself that you are abundant in all that you required to be your greatest self.


‘I’m the greatest thing that ever lived! I’m the king of the world! I’m a bad man. I’m the prettiest thing that ever lived!

Muhammad Ali

Ancestral August

August is the month to venerate the ancestors and call their names in many different tongues.

Think of your ancestors and what challenges they may have faced in the making of you, what journeys they undertook for you to be in the here and now. How did they triumph? Their journey started with an idea, a dream, and a small step that has taken them to where you are now. It’s up to you now to move on and take the next step.

Sometimes the ancestors come back to us in so many ways. We may have a young baby and we think this baby or child looks like or reminds us of an ancestor in their mannerisms. Sometimes the lineage becomes a circle and comes back to us. An ancestor may return because they left the earth incomplete and need to return to finish something. They may return because they have something to tell you that will give you direction and make live more liveable.  They may return because wherever they are, they have learnt something new and want to guide you and present generation with that knowledge. Whatever the reasons, rest assured that their energy and spirit are still with us.

Think about a personal ancestor of yours and consider what traumas, changes they went through. How did they cope mentally and physically? Is there anything they did that you can do better, any traits you carry from them that may help you to embrace change and the times we are living in now.

Now, take a minute or two out of your day to reflect and honour your ancestors. Relax, breathe, and sit in deep reverence of their lives and their struggles so you can be here. Whatever personal challenges you have, draw strength from them. If today is not convenient, choose your own day and time when you can show appreciation. Celebrate them with friends, family, or quietly.

Remember today is not a day to get angry. It is a day to commemorate what we have lost and to celebrate what we have won.


‘Silence brings the wisdom of the ancestor.’ (Proverb)                                               

‘There is no future for a people who deny their past.’ Marcus Garvey (prophet, leader and politician.)

© Meditate and Grow, Zindika 2018

Juicy July

‘Let food be thy medicine and medicine be thy food.’ Hippocrates

Once we used to say grace and show gratitude for the food we eat, but now we don’t take the time to prepare our food, bless it and eat it.

Now, since the arrival of the fast food: we have fast eat, food on the run, food to go, speed eating, social eating out…you name it! We don’t slow down enough to appreciate and take time with our food.

In fact we have forgotten the purpose of food is to nourish us and give us health and strength, but the way we eat today ‘take-away’ the real meaning of food.

How often do you take time to slow down and appreciate your food?

One of the ways we can slow down is to take time to see our food, relax and see the beauty.

Food appreciation exercise

Food stimulates most of the senses – smell, sight, touch, taste.

Choose a favourite food you like to eat often. Don’t eat it for a week, a month or more. Then next time you eat it, take the time to slow down and appreciate it.

You may smell it before you even see it. Then you see it! The colours! How colourful is your plate? The more colours, the better it is for you.  Do you ever feel your food? Take time to feel your food. Before the knife and fork, original man felt his food. He hunted it, cooked it and ate it with his hands.

In some cultures, it is still OK to eat with your hands.

Now take time to put the food in your mouth; take the time to chew and savour the mouth-watering effects. Bliss!

Taking time to appreciation your food more, could be the answer to weight loss.

To enhance this exercise, you could say the words of appreciation out loud about the food: tangy, zesty, sweet, aromatic…and so on.

Maggie liked to eat ice-cream.  Even when she could no longer taste it, appreciate it, or get pleasure from it; she still went on eating it and could finish off a family size tub in one sitting. I asked her why and she said she didn’t know why, she ate it because the ice- cream was there.

She was addicted to ice cream.             

I gave her a tip – I said instead of eating the ice-cream, try to imagine eating it. It would give you just as much pleasure and fewer calories.

A couple of months later, I saw her and she had lost some weight. She said she had taken my advice and not eaten ice cream for a while – when she went back to treating herself, she found she could not eat a whole tub anymore. She realised it was too sweet and sickening.

Now, if and when Maggie chooses to eat a scoop of ice-cream she may really appreciate the flavour.

Showing your food appreciation is a whole new world waiting to be explored.

This month is juicy July. Take time and let your taste buds feel the joy of food.

©meditate and grow, Zindika, 2018


Jubilant June

Say you just can’t live that negative way,
If you know what I mean;
Make way for the positive day,

Positive Vibration – Bob Marley


Did you get out of bed on the right side this morning or did you get out on the wrong side of the bed; jaded and feeling drowsy, exhausted and not relishing the day ahead?

Do you always wake with enthusiasm for the day or do you wake with lack of enthusiasm afraid to start the day? Do you jump up and make so much haste to leave home for work that you don’t even notice the day?

How you wake up will set your pattern for the day.

Marva was always waking up to a cup of coffee, then a cigarette, sometimes even a little gin, even a little coke of the snorting kind – she could never start her day without her negative highs and the highs got higher.  How many of us are dependent on artificial highs. Marva didn’t know she was existing on an artificial high each day. She told herself all was well, she could get by as long as she kept it under control. But it was in control of her.

Some of us need a little help of the human kind, not the artificial kind.

Sometimes we wake with a headache and we wonder where the headache came from – it came out of nowhere you may think, but it didn’t. You went to bed with it; therefore it will be there when you wake in the morning. Sleep doesn’t prevent worry; worry prevents sleep.

We carry tension all the time; tension from all the little things we encounter as we pass the day. If you had an argument with your spouse, or your children and you go to bed with it, you will wake up with it.  We must try to shed negative emotions and negative energy from our bodies before sleep. The purpose of sleep is to rest and recuperate the mind and the body. What happens today should stay today, don’t let today’s troubles bury itself into tomorrow for tomorrow is a new day.

What you should do is wake with good feelings, good thoughts and not with a long list of problems and worries, and your mind stuck on the vibrations of the past.

Try and make this June a jubilant month. June is one of our midsummer months. The days are longer. Try to reset your sleeping and waking clock so that you are in line with your circadian rhythm, which is your natural body clock. It operates on a 24 hour cycle and is in line with sunrise and sunset. Unless we override it with late nights, stimulants and over eating, the circadian rhythm serves to energise us every day, so there is always the opportunity to wake up jubilant.  Find your rhythm and pay attention to it.


Set your intention for the day. Today I want to feel good,

today I want to be happy, today I want to feel loved.

Wake and put your best foot forward and start the day as you mean it to go.

Each day has its purpose. Find your purpose, find your day and

Meditate and grow.

Meditate and grow ©Zindika 2018


Marley May

Live if you wanna live

I nI vibration yeah

Positive vibration yeah

Got to have a good vibes

Positive vibration yeah, positive

Bob Marley


As humans we tend to focus on the negative things in life – what happened to me that was bad, rather than what happened to me that was good. Remember, every day brings good things; the fact that you can’t see it doesn’t mean it’s not there, we just don’t take time to see it.

Your thoughts vibrate energy, energy create matter – hence your reality. Watch how you think!

Try thinking positive for a day! You will find it difficult, but if you manage it, you will notice how it transforms the world around you. People will start smiling and talking, instead of scowling at you.

Life is always positive and negative. Gravitate towards people with high vibration and low negativity. Disassociate yourself from people with low vibration and high negativity.

There is a human need in us all to help each other solve problems but in doing so,  we sometimes become part of the problem rather than the solution.  Mostly, solutions require calmness and perseverance. But some people shout, rant and rave and think they are part of the solution, but if their vibration, or behaviour is low, it just makes them part of the problem.

 Problems are not solved by focusing on the problems, but by focusing on the solutions.

Always think positively and expect a good outcome.


Fiztroy was sitting on a wall with his friends bemoaning his lack of opportunity and blaming everyone except himself for this. Later, he went home and Fitzroy observed his neighbour and noticed frequently how successful his neighbour was. He had a big house and Fitzroy was renting a room in a shared house.  He had a fast car and Fitzroy was driving an old Peugeot from the last century – his neighbour had the car he had always wanted. His whole focus was on the neighbour who had the job, the car and the family life he had always wanted. Fitzroy was pouring all his energy into his neighbour,  and the more he did that the more successful his neighbour became and Fitzroy continued to wonder how he did it. He didn’t realise he was giving all his energy to his neighbour and therefore he had little energy left for himself and his lack of attention to self left him in a state of  inaction.

Often we blame others for our own shortcomings.  If you take the B off Blame, it becomes lame.

Three things Fitzroy could do to raise his vibration and change his life story: firstly he could stop sitting on the wall, stop wasting his time and become more productive. Secondly, he could stop blaming others for his inaction. Thirdly, he could stop coveting his neighbour’s goods, and then his life might begin to turn around.












April Appreciations

Think about where you are right now – maybe it is your job, your home, your finances, your relationships. Are you satisfied? Are you longing and wishing it was different. If you are seeing things around you as problematic or troublesome, can you ever relax and appreciate where you are and what you’ve got.

When you appreciate, you grow, and the things you want start to show up, and the more you have the more you can give to others.

Remember to always be in a state of appreciation as it is much preferable to a state of negativity.

Have you ever known someone who moans about all the things that are wrong with their life, and the world? You could be with them and staring at a beautiful sunset over the Caribbean Sea and all they can talk about is how hot it is, how much they are sweating and all the insect bites they got. You could be having a feel good day but all they are doing is making you feel bad.

How we show appreciation?

Keep a journal of appreciation and write every day

Stand and look out of your window every morning and speak aloud the things you see that you appreciate.

Practise appreciation with your children. You know that old saying: children are often ungrateful, but try not to say that to them. Instead remind them of what they have and how to appreciate it.

Find your WOW moment. Everyday try to see something that makes you go WOW! Life is full of diamonds and pearls waiting to be discovered. Take a moment to find and appreciate them.

Listen to my meditation chant.

Remember: Mediate and Grow


‘With age comes the understanding and appreciation of your most important asset, your health.’ Oprah Winfrey