Be Good To Yourself! “MEDITATION”

In my previous blog post, I shared 5 tips to practice self-care as a victim and survivor of domestic violence. They are as follows:

1. Positive Affirmations

2. Meditation

3. Sleep

4. Exercise

5. Deep Breathing

Today, I will focus on tip #2 “Meditation” as away to practice self-care as a victim and survivor of domestic violence as apart of my blog “Be Good To Yourself!” blog post series.

So, what does the words  “meditation” means? How can meditation be good for you? What are the benefits of meditation. How does one do meditation as a beginners? What meditation resource can victims and survivors of domestic violence use?  Well, I am glad you asked me these questions. It frees me up to give you answers.


Before I talk about the word “meditation”, I must first look at the root word “meditate”.  I first heard the root word “meditate” as a child in my church when my pastor at the time the late Reverend J.B. Barnes, Greater Emanuel Missionary Baptist Church in New Orleans, Louisiana would preach and say we as believers in Jesus Christ should read our bible daily and “meditate” on the scriptures in the bible day and night. The Bible speaks of the word “meditate” in the following scriptures. In the King James Version (KJV) of the Bible, the word “meditate” is references in the following scriptures.

Genesis 24:63  And Isaac went out to “meditate”” in the field in the evening; and he lifted his eyes and looked and there, the camels were coming;

Joshua 1:8 This Book of the Law shall not depart from your mouth, but you shall “meditate” in it day and night, that you may observe to do according to all that is written in it. For then you will make your way prosperous, and then you will have good success;

Psalm 1:2 But his delight is in the law of the Lord, And in His law he “meditates” day and night;

Psalm 63:6 When I remember You on my bed, I “meditate” on You in the night watches;

Psalm 77:12 I will also “meditate” on all Your work, And talk of Your deeds;

Isaiah 33:18 Your heart will “meditate” on terror; “Where is the scribe? Where is he who weighs? Where is he who counts the towers?”;

I Timothy 4:15Meditate” on these things; give yourself entirely to them, that your progress may be evident to all.

Meditate is defined in Merriam-Webster dictionary as to focus one’s thought on: reflect on or ponder over; to plan or project in the mind; to engage in contemplation or refections

Meditation is defined in Merriam-Webster dictionary as the act or process of spending time in quiet thought; the act or process of meditating: an expression of a person’s thoughts on something.



Meditation is a art that has been around since the creation of mankind.  This statement is not to be taken lightly. Many things about mankind have changed over time, but meditation is something we as human beings have held onto overtime. This is because there is no substitute for meditation. Meditation bring many blessings to mankind. Listed below are 10 benefits of meditation. They are as follows.

1. Enlightenment: 

This is the one ultimate purpose of meditation. To help you discover the true non-dual nature of reality. To make you realize that your true self  is divine and one with God.

2. Peace & Tranquility:

The mind of one who meditates is at peace, deeply silent and so you are at peace.

3. Wisdom:

Meditation opens up the channels of communication between all levels of your being. What this means is that you have access now to the guidance that is coming directly from your divine self. This link gives rises to the flow of intuition and wisdom.

4. Joy & Happiness:

Meditation strips the layers of false identity that mask your true self from shining through. Once you eliminate these false egos and stop catering to their nonsense you can reside in your true nature. This brings forth joy and happiness as it allows you to be at ease with life, existence and yourself.

5. Love & Compassion:

As meditation reveals to you the interconnectedness of all humanity a great sense of compassion and love will spontaneously emerge. Knowing that deep within we are all divine in nature will change the way you view the apparent differences you see in others. This will also dramatically improve your relationships both intimate and casual.

6. Stress Reduction & Good Health:

This goes hand in hand. As meditation teaches you the art of living in the present moment, anxiety and worry fade more and more into the background. This state of relaxed awareness is most  beneficial, to not only helping the body heal itself, but also for preventing illness and disease by eliminating the poison of stress.

7. Improved Brain Function:

All serious meditators know how much their brain function has been enhanced by meditation. Now, empirical studies everyday are indicating this link. Meditation will undoubtedly increase your awareness and will significantly increase your intelligence.

8. Discover Your Purposes & Gifts:

As you start to drop those aspects of you that are artificial and pretentious you will get a chance to see the real you. The parts that are not put on but are natural. This will give you insight into who you really are and what you really love in life. That is the secret of mastering the art of living and discovering your true talents, gifts, and purpose. That which you love, you do for its own sake without the needs for reward of accolades. Once this is discovered, life can be lived with passion, zeal and independence.

9. Yogic and Psychic Powers:

We currently use only about 10% of our brain capacity. The practice of Yoga and Meditation awakens those regions of the Brain that normally lie dormant. When these areas of the brain are activated the powers they hold are unleashed. Such powers, used wisely, can be of benefit to others and of help to you in making progress on the spiritual path.


Charisma, confidence, courage, character and balance are all brought about by meditation. This leads to an individual who is immensely charming and magnetic. Best word I could think of to describe the collective affects of these personality improvements was magnificent. Meditation will let your magnificence shine through.



1. Practice Makes Perfect, Make Time For Meditation Every Day

When you are first starting out, it is important to keep with it, you may not notice the benefits right away, but the more you practice the easier it will become to quiet the mind, and get into the state of relaxation and allow the clarity to come through. Even for just 5 minutes a day, this will guarantee you stay on track.

2. Start With The Breath

Begin every practice by breathing deeply, slowly inhaling and then exhaling and focusing solely on your breath.

3. Let Go Of Any & All Frustrations

It is completely natural and normal to feel frustrated while learning to meditate. Try not to hold onto these thoughts, and don’t try to stop them. Just let them float on by and go back to focusing on the breath.

4. Pick A Specific Room In Your House To Meditate

Try to pick a room in your house that is free from a lot of outside noise or distractions; preferably, pick a room with minimal electronics.

5. Set Up A Peaceful Space

Consider having dim or no lights and burning some candles. Burning a little bit of incense or diffusing some calming essential oils (such as lavender) can help your mind and body to feel relaxed and at ease.

6. Make Sure To Not Be Distracted

Let your family, friends or roommates know that you will be busy for the allotted amount of time and to not disrupt you, put your phone on silent.

7. Feel Your Body Parts

When you first begin, while focusing on the breath, consciously try to feel each body part, starting with your feet. Don’t actually physically touch the body parts just feel them. After you feel the feet, work your way up to the ankles, calves and so on. This is a great technique to put you in the zone.

8. Make The Commitment

Be committed to the practice of meditation.  Take at least 5-10 minutes out of your day to meditate.

9. Start Slowly

Begin by practicing meditation for just 5 minutes per day, you can even set a timer if you like, as you start to get the hang of it and feel more comfortable you can increase the time to as long as you feel you need to get into that deep relaxed state.

10. Read A  Book On Meditation

To get even more tips for meditation, and to learn about some of the benefits and other simple tips check a book or two out of the public library, see what you find.

11. Check Out Some Guided Meditation CD’s Or Listen To Meditation Music

If you still have trouble clearing your mind sometimes, listening to a guided meditation CD can be excellent by giving you something to focus on and listen to so that the mind can just take in the instructions.

12. Practice Being “Present” Throughout The Day

During the day, while driving, working, eating lunch, cleaning or whatever, find a few moments of stillness in your day by quieting the mind and taking a few deep breaths.

13. Experiment With Different Positions

You can try the typical yogi, “lotus” position, sitting cross-legged with each foot on the opposite thigh, you can sit on a chair, with your palms facing up, you can lay down, whatever you like. As you get more comfortable, you will find a position that works best for you. When I first started, I loved to lay down, but I was finding the calmness I would feel would put me to sleep almost every time, soon I realized this position was too comfortable for me and it was better for me to sit up.

14. Experiment With Different Techniques

There are so many different ways to meditate, there are: breath techniques, guided meditations, transcendental meditation, binaural beats, rainforest sounds, etc. To read about a few different methods of meditation click here . Experiment with what works best for you and what puts you into that state more effectively.

15. Let Go Of Any & All Expectations

The benefits that you will receive from meditation will come in a variety of different ways. You may receive messages during your  practice or even later in the day, you may have visions, you may have an out of body experience, or you may no. If all you get from meditation is 5 minutes a day of a clear head, than that is perfect in its own way and will be enough to relieve stress and bring peace into the your life in a way that you may never thought was possible. Don’t get caught up with what others claim to have experienced, focus on yourself and remember you are doing this for yourself only. It is not a competition; remember there is no right or wrong way to meditate.

16. Consider Meditating In The Morning

Meditating in the morning can give you a clear head and set you up for a peaceful start to your day. It can help eliminate stress before it begins.

17. Use The Flicker Of A Candle As A Focus Point

Staring at the flame of a candle can assist you with quieting the mind.

18. Set Your Intention Ahead Of Time

If you have a specific issue or decision you need to make and are having trouble finding the answer, set your intention for what you would like to receive during the meditation. Don’t expect to get a clear answer in the form of your own voice, but just pay attention to any feelings you may feel or signs that may possibly come afterwards. Sometimes the best way to solve a problem is to stop thinking about it and let the answer come to you.

19. Visualize Light Flowing Through Your Body

If you feel that you have a specific chakra blocked, you can actually visualize white light coming from the sun and into your body, this can help to release the blockages. Intend to let go of any old emotional patterns, or vibrations and infuse yourself with the high vibration of the white light.

20. Have Gratitude For Your Practice

You may feel you didn’t get much from the practice of meditation. Don’t give up. Be grateful that you took the time to sit down and practice. The effects may not be obvious at first, but in time you will be glad you started.



My first time actually practicing meditation was in August 2014 via Oprah Winfrey and Deepak Chopra  “Oprah and Deepak Expanding Your Happiness 21 Day Meditation Experience” on-line program which states we all want to be happy, but how do we achieve it and make it last? There exists within you a wellspring of inner joy, just waiting to be discovered.


Oprah Winfrey is an American media proprietor, talk show host, actress, producer, and philanthropist. She is best known for her talk show The Oprah Winfrey Show, which was the highest -rated television program of its kind in history and was nationally syndicated from 1986 to 2011 in Chicago, Illinois. Oprah Winfrey dubbed the “Queen of All Media”, she is the richest African-American and North America’s first multi-billionaire black person and has been ranked the greatest black philanthropist in American history. Several assessments rank her as the most influential woman in the world.


Deepak Chopra, M.D., F.A.C.P., Founder of the Chopra Center for Wellbeing, is the author of more than 75 books, including twenty-two New York Times bestsellers. His medical training is in internal medicine of the American College of Physicians and a member of the American Association of Clinical Endocrinologists. Deepak serves as the Chairman of Board of The Chopra Foundation, an adjunct professor of Executive Programs at Kellogg School of Management at Northwestern University, Adjunct Professor at Columbia Business School, Columbia University, Faculty at Disney Imagineering, and a Senior Scientist at the Gallup organization. In 1996, Drs. Chopra and David Simon founded the Chopra Center for Wellbeing, which has become renowned as a pioneering institute in the field of mind-body medicine and personal transformation. He leads sought after workshops and retreats at the Chopra Center, such as the Seduction of Spirit meditation and yoga retreat, Journey into Healing (offering continuing education credits for healthcare practitioners), and online learning events.

In Expanding Your Happiness 21-Day Meditation Experience, Oprah and Deepak lead me there to spark the true bliss, profound peace, and lasting joy. By helping me do the following:

* Go beyond limiting beliefs and social conditioning to fully experience and express my  joy.

* Embrace the unknown to open up new opportunities for happiness

* Listen to my  internal signals guiding me to fulfillment

* Shine my newfound happiness out to those around me via beautiful soundscapes harmonize with Oprah & Deepak’s daily message, mantra-based meditations, and centering thoughts.

I stopped searching for peace and start creating it via the meditation tools I learned  while participating in “Oprah and Deepak Expanding Your Happiness 21-Day Meditation Experiences”.

From August 11, 2014 to September 1, 2014,  I practiced meditation for 21 days utilizing this meditation program. Here is a snapshot of this meditation program from Day 1-21 with a bonus Day 22.

To purchase Oprah & Deepak Expanding Your Happiness 21-Day Meditation Experience  go to

Thanks for reading my blog post. I hope that you come back for more next time. Do you have any tips or advice for meditation beginners. Please share your thoughts in the comment section below. #empower #survive #honor #stopdomesticviolence #purplevision



  1. Real Women Talk 2

    I am honestly knew to the practice of meditation the last couple of years but it is so essential to my life! I think everyone needs to do it to escape the craziness of it all that we encounter every day. Great post!

  2. Tiffany Heard

    I like the fact that you used scriptures to show where the word meditate can be found. I need to start meditating more on the word, I believe that it can give you clarity on situations in your life.

  3. Jasmine

    Great post! Packed with lots of takeaways. Thank you b

  4. Jasmine

    But I was wondering about the dvd. I think I might invest. I’ve heard good things.

  5. Britney Scott

    Thanks for this! Beautifully written and so useful!

  6. hadassah

    i will start meditating this week! i want to try this

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