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


March Make-over

Whatever we want to do in life always seems impossible at the start, even something as simple as spring cleaning.

In Deborah’s bedroom, she had a cupboard full of stuff that she needed to sort out and get rid of. The cupboard was next to her bed. It spilled out into her bedroom, down the stairs and into the living room. She had been meaning to clear it out, for months, but that month never came and so she went to sleep every night with clutter and woke up with clutter. Until one day she realised this was probably one of the reasons why she wasn’t making much head way in her goals and progress.

Changing your surroundings can bring in new energy and new light.

This March is the month to de-clutter your mind, your body and your house.

A makeover is a chance to spring clean your mind, once your mind is fresh, you see things differently. See how quickly you get rid of unwanted stuff in your house. Get rid of anything that you don’t use regularly unless it is something of value, which you should keep somewhere secure. Make it a rule that if you buy something new, you will throw out something old.

Some people may be afraid to de-clutter because they think it is a waste and don’t want to throw things away. In this case, see clearing as a philanthropic opportunity donate to others, car boot sales and to raise money for charity – this can work out positive all round.

One day I heard that Deborah had been sectioned. She had personal, emotional and financial problems and the clutter was a cry for help. It didn’t surprise me.

If your house is in order, then it is a sign that your life is in order, if your house if out of order, it is a sign that your life is out of order.

Your house doesn’t have to be perfectly tidy, but hoarding and extreme clutter is a sign that some thing is wrong. Putting your house in order can lead you to feel better and more confident about life and that way the positive things you want to happen may start to flow.


 ‘It always seems impossible until it is done’

Nelson Mandela



Forgiving February

February is dedicated month of love – it’s time to let go of fear and negativity. It’s time to forgive those who may have wronged you and let your life flow with love.

‘Forgive us our trespasses as we forgive those who trespass against us.’

The crucial word here is we forgive…you can ask forever for forgiveness, but to forgive is something we can do now, or anytime you choose. We said the Lords prayer when we were children but now as adults it’s time to live it.

Forgiving others cleanses the heart and frees us to make a new start.

Forgiveness – A story

Shanice had just had her car fixed and went to the garage to pick up her car. As she entered the small office, the mechanic, a typical white geezer, was at the back on the phone, but he acknowledged her as she entered. Shortly, after entering, Shanice was joined by another customer, a white male, and they both waited patiently…


‘It’s one of the greatest gifts you can give yourself, to forgive. Forgive everybody. ‘

Maya Angelou

‘The weak can never forgive. Forgiveness is the attribute of the strong.’

Mahatma Gandhi

Continue reading “Forgiving February”

January Flow


I’m into my creative flow. That’s how it happens sometimes and you just have to make the most of it. I start to write and a torrent of ideas comes out, and I start to trust my creative genie again.

If you thought 2017 was bad – well with Trump in the White House and everyone frustrated with Brexit – I fear things can only get worse. But let’s be optimistic and hope for peace, positivity and prosperity!

Still, I can’t believe the first month is nearly over. Hope you have all been sticking to your New Year’s resolutions or whatever promises you made yourself – for change.

Change doesn’t come easy, but once you get past the first step then you can begin to really embrace it. Go with the flow and all the good things that change can bring. Let me know about your resolutions, your plans for change and whether you’ve been sticking close to your goal in sight.


If you don’t like something, change it. If you can’t change it, change your attitude.

Maya Angelou 
Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.

Harriet Tubman