Tag: Spiritual Growth

Cultivating Gratitude – Ultimate Guide!

Cultivating Gratitude – Ultimate Guide!

Today I will be talking through exercises and habits for cultivating gratitude. The benefits of having a daily gratitude practice are nearly endless. This is a simple practice but the challenge is taking the time to integrate it into your daily life. It can take…

111 Manifesting Abundance Affirmations – Ultimate Guide!

111 Manifesting Abundance Affirmations – Ultimate Guide!

Today I will be sharing with you 111 manifesting abundance affirmations. I used to think affirmations were cheesy and incredibly awkward. Even just the thought of speaking affirmations made me cringe. I mean am I really going to walk around telling myself “I am abundant,” or “I am…

Meditation Benefits for Mental Health – Ultimate Guide!

Meditation Benefits for Mental Health – Ultimate Guide!

Today I will be discussing meditation benefits for mental health.

Most people are aware of the need to do physical exercises to stay healthy and fit, but many fitness freaks are not too clued up when it comes to exercising their mind.

Like any muscle in the body, the more you train your mind, the stronger it becomes.

You cannot touch or see mental health, but you can certainly feel it – it’s silent killer, and is massively on the rise due to the global pandemic.

Meditation is an age-old practice of controlling your mind and thoughts. When practiced regular, it does wonders for mental health.

It is a method of gaining insight into one’s own mind and inner self. When practiced regular it will quiet your mind, expand your awareness and open doors of improvement beyond your imagination.

Meditation has tremendous mental health benefits that manifest themselves in higher efficiency, happiness, and wellbeing.



What is meditation?

So, let’s start with the basics and explore what meditation actually is and what it involves.

Meditation is a practice in which a person aims to focus their attention and slow down or stop racing thoughts to achieve emotional calmness and mental clarity.

It is considered a type of mind-body complementary medicine and can produce a deep state of relaxation and a tranquil mind (Mayo Clinic, 2020).

Many people think it’s about completely clearing the mind of all thought but it’s more about bringing non-judgmental awareness to one’s present state.

Meditation has been practiced for thousands of years and has its roots in various religious traditions.


While meditation is still firmly connected to spirituality, many people now practice it independently of any religious beliefs.

There are many different types of meditation including mantra meditation, guided imagery meditation, Transcendental Meditation, and mindfulness which is probably the most widely recognised.

Meditation practices generally involve deep breathing, focused attention, noticing sensations in the body, and sitting or lying in a comfortable position.

There is often a set amount of time for the practice and it is usually done in a quiet space, though not always.

Top tip:

The below are excellent books on meditation that I couldn’t recommend enough:





Different types of meditation

Understand the types of meditation and build your practice around forms of meditation that appeal to you.

Common elements of meditation include: relaxed breathing, a comfortable sitting position, a quiet location, and focused attention – all the forms below can be guided or unguided.

Guided meditation involves following a verbal prompt that guides you through various actions throughout your meditation, whereas unguided meditation consists of sitting or lying in silence and utilising the components of meditation to meditate on your own.

I recommend starting with guided meditation to familiarise yourself with the practice.

There are plenty of great guided meditations on YouTube and Spotify. Or try an app, like HeadsSpace or Calm.

There are many ways to meditate, here’s an overview of a few popular ones:


Mindfulness meditation

Has existed for thousands of years and has its roots in Hindu and Buddhist teachings. The main objective of mindfulness is to relax and calm your mind by focusing on the present moment. To do a basic mindfulness meditation:

    • 1. Find a quiet and comfortable spot to sit down, and then close your eyes.
    • 2. Focus on your breathing, slowly inhaling and exhaling all the way.
    • 3. If your mind begins to wander, notice this without judgement, and simply refocus your attention on your breathing.
    • 4. Repeat this process for the allotted time (eg. five minutes). As you improve in your practice, you will sharpen your ability to quiet your mind and take control of your thoughts when they wander off.

Mantra Meditation

    • In this form of meditation, people choose a word or phrase to focus on and repeat as they meditate. It is a good option for people who struggle with silence or focusing solely on their breath. The classic mantra used in Mantra meditation is “Om,” which is a sacred spiritual symbol in Indian religions, and “at peace” or “calm” are popular choices in English. However, you can choose any sound, word, or phrase you connect with to be your mantra.

Metta meditation

    • Metta meditation is a traditional Buddhist practice that aims to promote kindness and compassion for all living beings. A meta-analysis concluded that it can enhance positive emotions in daily life, and may even be able to reduce the perception of physical pain. To practice Metta meditation, pick a phrase that promotes kindness such as “May I be happy and healthy,” and repeat it to yourself as you meditate. Continue repeating this phrase as you think of other people in your life who you would like to send this message to.


    • To incorporate visualisation into your practice, focus on a scene that brings you peace, such as a sandy beach or your childhood home. Visualise it in as much detail as possible, utilising all your senses, as you meditate. You may also visualize yourself reaching specific goals, which can improve your sense of motivation.

Progressive muscle relaxation

    • Progressive muscle relaxation focuses your attention on your body and areas of tension in order to slowly relax each muscle. To practice, focus on different areas of your body, and pay attention to how they feel. Work your way up from your toes to your head, tensing and relaxing them one muscle group or body part at a time.

Movement meditation

    • Movement meditation is great for people who have difficulty sitting still but who want to have a regular meditation practice. It exists in many established forms, including Yoga, Tai Chi, and Qigong, but can also be as simple as a mindful nature walk. Even something like picking up a basketball and repeatedly practicing your shot can be a mediation if you get lost in the focus of it and stop thinking about anything else.


Meditation Benefits for Mental Health – Ultimate Guide!

Below is some of the benefits of meditation I discovered when researching, but keep in mind meditation is not the only solution for these health conditions or issues outlined.

Make sure to work with your doctor or healthcare professional to come up with a comprehensive treatment plan of need be.


Decreases anxiety and depression

Meditation has powerful anti-anxiety benefits. One of the main reasons people meditate is to help quiet a loud, overactive mind.

Meditation allows us a break from racing thoughts that anxiety often brings. A 2013 study suggests that meditation can reduce anxiety by almost 40%.


According to the NCCIH, there is evidence that meditation can improve the symptoms of anxiety and depression.

By practicing mindfulness meditation regularly, you might be better equipped at regulating your emotions and managing the worries or thoughts that contribute to depression or anxiety.

Additionally, Harvard Health Publishing states meditation has been found to change brain regions that are linked to depression.


Reduces stress

You might already know that meditation can help reduce stress, but we couldn’t cover this topic without stating it. The practice can leave you feeling calmer and more relaxed.

The Mayo Clinic says that by meditating, you “may clear away the information overload that builds up every day and contributes to your stress.” And because we know that a build-up of stress can lead to burnout, combating stress with meditation might help set you up for a healthier life.


Boosts immunity

Regular meditation has been shown to help boost your immune system. Researchers found that meditation increases electrical activity in the left side of the brain – which is responsible for your immune system.

It was also found that those who meditate have higher counts of antibodies in their blood, which helps fight illness.


Boosts mood

2019 study found that brief and daily meditation decreased mood disturbance.

Additionally, the study found that short daily meditation practices can have similar behavioural effects as long and intense meditation sessions, which is good news if you’re just starting out with your practice or can only meditate for a couple of moments a day.


Helps with sleep

The act of meditation can help you get to sleep faster, according to a 2015 study. Researchers found that participants who practiced mindfulness meditation had less insomnia and fatigue.


According to Harvard Health Publishing, mindfulness meditation “involves focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.”


Decreases pain

If you suffer from chronic aches, pains, and headaches, meditation could help! Scientists have found a link between mindfulness meditation and pain relief.

While the exact reason behind this still remains somewhat unclear, many health experts recommend regular meditation in addition to medical treatments for chronic pain.


Boosts creativity

Want to feel more creative at work? Start meditating! Studies suggest that mindfulness meditation can encourage creative thinking and problem-solving.

Meditation also helps us separate our emotions from our work, which helps us think more clearly and develop new ideas. 


Lowers blood pressure

While this one is up for a bit of debate, most experts agree that meditation can be a good way to help lower blood pressure in addition to medical treatment, a healthy diet, and exercise.

While meditation might not directly cause your blood pressure to lower, the practice helps fight stress and anxiety – which can both be culprits of high blood pressure. 


Boosts productivity

Daily meditation can help you perform better at work! Research found that meditation helps increase your focus and attention and improves your ability to multitask.

Meditation helps clear our minds and focus on the present moment  – which gives you a huge productivity boost.


Improves social wellbeing

Meditation has been shown to help individuals build better relationships. Meditation teaches us how to be more present in the moment, which is extremely helpful for relationships.

One study also found that regular meditation was linked to more laughter, empathy, and socialness.


Boosts emotional intelligence

Many of us have troubles understanding our emotions. Mindfulness meditation helps teach us how to be aware of our feelings and emotions and how to process them better.

Practicing meditation changes how you think and helps you learn to understand your emotions without having to act upon them.


Meditation Benefits for Mental Health – Final thoughts

While meditation isn’t a magic solution for all health issues – when practiced regular, it can definitely help you feel healthier, happier and improve your mental health

If you’ve never meditated before, start slow and ease yourself into the practice.

Give yourself some love and relaxation, and try meditating today.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.







12 Ways to Improve Self-Awareness – Ultimate Guide!

12 Ways to Improve Self-Awareness – Ultimate Guide!

Today I will be discussing 12 ways to improve self-awareness. Self-awareness is simply the capacity to observe ourselves – to take notice of and pay attention to patterns within our thoughts, feelings, and behaviours. And it’s a skill that we all have. When you step…

125 Journaling prompts for self-discovery – Ultimate Guide!

125 Journaling prompts for self-discovery – Ultimate Guide!

Today I will be sharing 125 journaling prompts for self-discovery. Self-discovery journal prompts can enlighten us to our purpose and help us learn a little more about ourselves – who we are, our needs, hopes, and dreams. It’s also a powerful tool for personal growth…

Practicing Mindfulness at Work – Ultimate Guide!

Practicing Mindfulness at Work – Ultimate Guide!

Today I will be talking through practicing mindfulness at work.

Mindfulness is an oasis of calm in our busy lives, a time to check in with ourselves and simply be instead of do.

And the wonderful thing is, this dedicated daily session of focused presence has a spill over effect: we generally find that we’re better able to navigate the challenges of everyday life thanks to our practice.

And that’s excellent news, because the goal of mindfulness is a better, more aware, positive and peaceful life both while practicing and during the times when you are not.

When you’re busy at work, your thoughts can seem to scatter all over the place. That’s where practicing mindfulness can help. Being fully present can increase your productivity and help you find clarity in any situation.



What is Mindfulness?

Mindfulness, simply put, is being consciously present moment by moment, and having an awareness of yourself and your surroundings in the present, rather than focusing on the past or future.

Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979.

Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!


After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

Mindfulness means stepping away from multi-tasking, being calmer and more focused, and striving to be gentler with ourselves and those around us.

When mindfulness becomes part of your daily practice at work, it will increase creativity and productivity by improving focus, attention, and behaviour.

Even if your company isn’t ready to jump on this trend, though, there are simple ways you can improve your own workplace experience by practicing mindfulness.


What are the benefits of Mindfulness?

Mindfulness has a lot of benefits for your overall well-being – here are a few important points.


We have a lot of things to cross off our to-do list every day. It would be simple if we could finish one by one easily.

But I find that whenever I am ready to do a task, I am reminded of something else that needs to be done. It makes me anxious because it is unfinished. Then I feel the stress rising. I am not able to concentrate on the current task.

I feel overwhelmed.

In such moments, I do a mindfulness meditation exercise (read below to see how to do it). It calms my mind and helps me relax. I am able to concentrate on the task at hand better.

Mindfulness helps you increase focus and concentration because you are making an effort to bring your attention to the present moment repeatedly.

It even has the power to change your brain. The effect of mindfulness practice can last long even when you are not consciously doing it because new neuron connections are formed through neuroplasticity.

It’s amazing, right?


When you practice mindfulness, you are more aware of your thoughts. So, if any thought comes up that gives you stress you try to acknowledge it.

You say to yourself “Ok”. This is stressing me out. Back to the task”. So you get to respond to your negative thoughts rather than being controlled by it.

You can choose to step back from them as you are mindful of your emotional state. You acknowledge your thoughts and you are able to respond rather than react to it.


Research has proved that our brain has the ability to influence the body’s inflammatory responses. Our brain and immune system are interconnected.

Mindfulness meditation can be used as a pathway to train our brain to control stress reaction and prevent a lot of stress-based diseases.

It also improves your memory retention, promotes heart health, improves the quality of sleep, etc.



Over the years, many benefits of mindfulness have been scientifically proven.

For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety.

It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present.

You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.




Mindfulness isn’t always about meditation. It can be very easily incorporated with daily activities.

However, practicing Mindfulness Meditation can certainly help in bringing the focus back to the present moment. Thus, making mindfulness, a part of the lifestyle.

So, what are Mindfulness techniques?

Mindfulness techniques are any activity or practice that you perform in a mindful way.

Now, you can perform everything in a mindful way. But there are some activities that are easier to be mindful in than others.

And it’s these mindful activities that I am going to share in this post.

Now let’s jump into the details of the Mindfulness techniques that you can implement into your work life.


Practicing Mindfulness at Work – Ultimate Guide!


Practice conscious presence of mind

Be present and be aware of what you are doing at work. Getting side-tracked by unnecessary head clogging thoughts, especially at work, is easy to do.

Just focus on the work you’re doing and not on distracting aspects of life.

Getting side-tracked at work is very easy to do. We think about what we want to eat for lunch, what we have to do once the workday is completed, and even what the person to our right might be thinking about us.


Thoughts rage drastically in our heads when we should be focused on the task at hand.

Start to maintain a conscious presence of mind at work. You are at work to do a job and other thoughts at this current juncture are futile as you cannot change what may be going on in other areas of your life.

This may be easier to say than practising it, but actively practising the conscious presence of mind at work will help you to be mindful.


Be humble

Humility is thought of as a weakness in the world we live in today. However, the root word, ‘humilis’ is the Latin term for ‘remaining grounded.

We are taught, especially in certain work environments, that humility is to be avoided, but it is the humble person that’s often more quietly productive and rises through the ranks while remaining well respected by others.

A mindful nature is possible but will take great practice. It is the focus on the now rather than what is outside of that realm, so take the time to be mindful at work as well as in your personal life.

If you work in an environment where mindfulness is a myth, it may be time to re-evaluate your working environment.


Adopt an attitude of gratitude

Be thankful and appreciate every little thing that makes you feel loved, fulfilled and alive.

In your quiet moments, reminisce and be appreciative of all the great people and things around you. Also, remember to show appreciation to others for any help they render to you.

This will help you to be mindful. Practising gratitude has a positive impact on you, your wellness, creativity, work relationships, and the quality of work that you do.



Have you lost focus? Stop and write down your feelings

You receive an unpleasant call from one of your clients and feel shaken up. You still have a lot of work to do, but you’re finding it impossible to concentrate on your tasks.

Take a few minutes for yourself and write down how you feel at that very moment. No judgement. You can’t control these thoughts and fighting them is useless and takes a lot of energy.

Becoming more aware of your own emotions as they arise can help you be more flexible and resilient in the face of difficult situations.



Take a break

This is probably one of the easiest ways to practice mindfulness at work. Just walk away from your desk for a short while.

And consider inviting a colleague to go on a stroll with you. Avoid gossiping about the new receptionist or complaining about your boss though.

The idea is to clear your mind from those stressors and be present in a conversation with your colleague, so find something non-work-related to talk about.

If you can get outside the office for the walk, even better. The great outdoors has its own type of power.


One task at a time

In a culture that emphasises fast work, we tend to opt for multitasking as a quick fix when we’ve got a lot to get through.

However, in reality hovering between a number of tasks generates unnecessary stress as we struggle to direct attention – which certainly doesn’t make your workload any lighter.

In busy periods, committing to one thing at a time is the effective way to work. This more mindful approach means you’ll be entirely present in what you’re doing, clearing your head of stress and distractions.

Not only will you plough through it faster, but the end result will also be of higher quality.


Participate in active listening

If you’ve ever sat through an hour-long meeting only to discover that you haven’t retained any of it, you’re not alone.

In the workplace in particular, many of us are guilty of listening passively, rather than actively.


A little mindfulness in the way of active listening – for example: focusing on what the speaker is saying and giving them your full attention, taking notes, if need be, and repeating broader concepts while adding your own thoughts afterward.

This can go a long way when it comes to retaining information and making your colleagues feel heard.


Practice deep breathing

Want to enjoy greater focus, creativity, and clarity throughout the workday? The answer may be as simple as taking a few deep breaths.

In fact, research published in the Journal of Neurophysiology reveals that deep breathing can actually change the way your mind functions, actually allowing you to activate new parts of your brain.

Start with engaging in deep-breathing exercises for just two minutes every hour. (Or go to the bathroom, if you’re worried about distracting your colleagues.)

Sit upright, stare ahead, and take deep breaths in followed by slow exhales in which you imagine your tension leaving your body through your breath.



Create a distraction-free workspace

Distractions are everywhere in today’s world, but they are mutable if you set up an ideal working environment.

While working, switch off notifications on all your devices and implement designated slots to reply to emails and work-related messages.

Even a short message can quickly disrupt a sharp flow of focus.

Music is advisable for productive working – so long as it’s the right kind. Research from Cambridge Sound Management indicates that speech distracts 48% of office workers, meaning that lyric-less music is what will keep your focus tight.

Create a playlist with music for concentration, or plug into one of many compilations accessible via Spotify or SoundCloud.


Practice on your commute

Part of being set up for success is preparing for it, and another part is about reflecting on it.

Be mindful and present for the last 10 minutes of your commute into the office to prepare yourself to hit the ground running when you get in.


And try it again for the first 10 minutes of your commute on the way home. Turn off your phone, turn off the radio, notice how you feel in the driver’s seat and breathe deep (especially if you’re sitting in rush-hour traffic).

If you’re on a bus or train, focus on what’s outside, focus on the clouds, trees and noises.

You’ll immediately notice the effects of decompressing from the busy workday.


Try to avoid back-to-back meetings

There’s nothing worse than going from one meeting to the next. And if you’re doing it all day, without time in between to process what happened in the last meeting or prepare for the next, it can be draining.

While you kept busy all day, you may look back feeling like you accomplished nothing. It’s not a mindful way to schedule your day.

If you can, try to space out meetings, so you have adequate breathing room (no pun intended) in between.


Pay close attention to your body language

The way we use our body has a powerful effect on improving or diminishing our attention levels.

Sitting hunched at a desk can both physically and mentally reduce the scope of our peripheral vision.

Crossing arms across your body creates a barrier between you and those around you – such body language can make you look ‘closed off’ and people may be nervous about approaching you.

How we feel on the inside often translates on the outside so take pride in your appearance – sit and stand tall.


Practice mindful eating

Mindful eating consists of focused eating, paying attention to hunger and satiety cues, eating with awareness and eating without distraction.

Eating distractedly, rather than attentively, may increase food intake.

For example, research has shown that people who listened to a recorded detective story ate larger meals than people who listened to instructions to focus on the sensory characteristics of their food.

To help yourself eat mindfully and attentively, try to take a dedicated lunch break and get away from your workstation.


Recognise stress when it’s happening

Allow yourself to recognise when you feel stress. Name it, and identify what you are feeling and where.

For example: “I feel stressed; my neck is tightening up. I feel anxious; my stomach feels upset. I feel agitated; I’m tapping my feet a lot.

Naming the emotion and observing where it is occurring physically is one way to use mindfulness to step into awareness and out of the intensity of the emotional state.


Give yourself reminders

It can be easy to get caught up in the day and forget to be mindful, so incorporating mindfulness reminders throughout your day can help you.

Many apps offer reminder features which can send you notifications when it’s time to pause for mindfulness.

Alternatively, one trick to build mindfulness into a habit is using something that occurs regularly in your day as a trigger for mindfulness, like hearing a phone ring or walking through a door.


Observe yourself without judgment

In recognising how you are feeling, take a moment to look at yourself as you would a dear friend.

Observe yourself with kindness and compassion, not judgment.

Ask your inner critic to take a back seat while you give yourself the caring you need to get through this moment.


Practicing Mindfulness at Work – Final thoughts

Mindfulness at work will not only help you stay sane and feel better; it’ll also boost your productivity and help you get better results. Do you have any tips or tricks for being more present at work?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.







Daily Gratitude Affirmations – 100 Powerful Ideas!

Daily Gratitude Affirmations – 100 Powerful Ideas!

Today we will be talking through daily gratitude affirmations. Everyone is in charge of their happiness. It is up to an individual to choose how what happens to them affects them. Maintaining an attitude of gratitude will enable you to focus on the positive things…

How to Achieve Inner Peace – 15 Amazing Tips!

How to Achieve Inner Peace – 15 Amazing Tips!

Today we will be talking you through how to achieve inner peace. The quest for inner peace in this chaotic world is a noble one. By finding peace within ourselves, we make it easier to navigate the turmoil of others, whether it’s society or dealing…

How to Balance the Heart Chakra – Ultimate Guide!

How to Balance the Heart Chakra – Ultimate Guide!

Today we will be talking you through how to balance the heart chakra.

The heart chakra is the fourth out of seven chakras in the human body and is referred to as ‘Anahata’ chakra in Sanskrit.

The word ‘Anahata’ translates to ‘unhurt.’ It is located at the centre of the spine at the heart level.

An active Anahata chakra paints your life with compassion, love, empathy, and forgiveness. The fourth chakra radiates the feeling of trust, generosity, gratitude, and connectedness in you.

The heart chakra is symbolised by a green six-pointed star inside a 12-petaled flower. This chakra is known to have feminine energy and is associated with air.

The heart chakra happens to be the middle chakra of the seven human chakras which unites the physical and spiritual chakras.

By connecting the lower and upper three chakras the fourth chakra acts as a bridge between the earth and the spirit.

How we treat others (as well as ourselves) is very much guided by one’s Heart Chakra.

When this Heart Chakra is centred, you’re better able to express/receive unconditional love for others as well as yourself.



What colour is associated with the heart chakra?

The heart chakra is associated with the colour green, but it’s also associated with the colour pink

Green is a very soothing and calming energy which promotes feelings of harmony and security as its associated with nature.

Pink is a colour of sweetness, romance and a loving sensitivity. All of these energies are what produces true unconditional love for another, in spite of any flaws or imperfections.

As such, when the heart chakra is open, or in the process of opening, the capacity for unconditional love and acceptance is strong, and being able to experience this feeling naturally raises your vibration.


Symptoms of unbalanced heart chakra

The heart chakra can go inactive due to both physical and emotional hurtful situations and a change in environment.

It manifests into blocking of energy flow or overflow of energy, either of them being considered problematic cases.
Below are the symptoms to recognise the imbalance in heart chakra:

  • Jealousy
  • Fear of intimacy
  • Trying to please; co-dependency.
  • Feeling of closed down
  • Feeling of either victimization or rescuer.
  • Overly defensive.
  • Extreme isolation; anti-social.
  • Yearning for approval from others.
  • Not being able to forgive and holding onto grudges even for the slightest of things.
  • Respiratory ailments including lung infections, breathing issues, and bronchitis.
  • Circulatory and heart-related problems.

You experience ‘heart chakra pain,’ if your Anahata chakra is blocked.


Where is the heart chakra?

The heart chakra is located in the centre of your chest. It is the fourth chakra, but the first of the higher chakras.

The lower chakras include the solar plexus being the third, the sacral chakra being the second and the root chakra being the first and the base.


Once you master the lower three chakras, you will have a solid foundation to begin working on the higher chakras.

When the heart chakra is out of balance, you may lack the ability to be open and receptive to others. You may not be able to forgive easily and/or lack compassion as well as hold onto grudges.


When does the heart chakra close?

Many times, someone who has been deeply wounded or heartbroken will have a closed heart chakra, which is a normal response to this type of pain.

Although, the only way to truly heal the heart chakra, is to open your heart to love again.

The good news for those who have experienced heartbreak, is that if you’re nervous to open your heart to love again with another person, you can simply start by loving yourself, which the heart chakra is also associated with.

The ability to love another starts with the ability to love the self. When you love yourself, you know what your needs are, you respect your own boundaries and you essentially properly nurture and ‘parent’ yourself.


How to Balance the Heart Chakra – Ultimate Guide!


Creative visualisation meditation

Creative visualisation is a exercise used to promote manifestation. This technique requires the use of visualising what you want and experiencing the emotions and feelings you would have if it were your reality.

You can use this meditation to open and balance your heart chakra by visualising this energy point during its healing process.


First, visualise a vibrant green spinning ball of energy located at your heart. While this ball of light is active; connect with feelings of love, light, compassion, and gratitude.

All the while, stay open to receive love directly from the universe. Simply, allow those gifts to flow right into your heart energy source and breathe.




The heart chakra’s element is air, and it relates to our lungs as well as our hearts. So, some simple breathing exercises can help to release blockages and open your heart chakra.

Concentrate on taking deep breaths, using your chest instead of your diaphragm. You can combine this with meditation, imaging a gentle green light bathing your chest as you inhale and exhale.

Or you might visualize a rose blooming in your chest while you breathe. Each breath feeds the flower, helping it grow stronger and more beautiful.


Practice self-love

Self-love is a deep concept and one which can be connected with essentially self-parenting as to love the self is to take care of the self

This includes all aspects of care including physical and mental health, taking care of your responsibilities, getting your social needs met, learning skills to better improve your life, following your true passions and much, much more.

Self-love involves being your own best friend and cheerleader for your life. This includes encouraging yourself, never giving up on yourself and saying nice and uplifting things to yourself.



Be patient

Learning to love the self is a gradual process as opening the heart chakra is also a gradual process.

Once you heal and open your heart chakra, the rest of the journey up the chakras becomes more spiritually and divinely connected to source and your higher-self.

Connecting with these higher planes of existence and awareness requires you to be at a certain level vibrationally, which is why it’s always recommended to begin working with the lower chakras first.

The reason for this is because transitioning between the spiritual reality and the physical reality can be intense, as the vibrational state of both dimensions are vastly different.

Top tip:

Want to learn more about the 7 chakras? This book has all you need to know! – Chakra Healing: A Beginner’s Guide to Self-Healing.




Simply, affirmations are phrases you say out loud or think to yourself. In detail, affirmation defined means the act of affirming; Hence, when you say or think a phrase over and over again you are affirming that it is true.

Use affirmations to affirm that your heart is open, balanced, and full of love and light!

Here are some of my favourite healing affirmations:

  • My heart space radiates powerful green light.
  • I live in harmony with all other beings.
  • I am open to give and receive love.
  • I am compassionate and connect with others.
  • I am open to love and be loved.
  • I am loving awareness.
  • I accept and acknowledge myself
  • I nurture my inner self.
  • I am grateful for all that I have got.
  • I feel a sense of unity with nature and animals.
  • I accept things as they are.
  • I embrace forgiveness.
  • I am grateful for the challenges that shaped me.



Crystal therapy

To some, crystals are just beautiful rocks and stones to look at or to decorate with. However, what many people don’t know is that they carry powerful energy and when used correctly can aid your spiritual wellbeing.

Meditate with crystals that align with the heart chakra to promote healthy feelings associated with it.

Some popular crystals to use to balance the heart chakra are rose quartz, green aventurine, and malachite.

Top tip:

This crystals set for all 7 chakras are amazing! – 13 Pieces Healing Crystals Set, Chakra Stones Kit.



Eat the right food

What you eat has a huge impact on how you feel, this is a known fact – unhealthy foods are going to make you feel sluggish and drained while fresh healthy food makes you feel energised.

What many people don’t know is that the food you eat also contributed to the health of your chakras.

For a healthy and balanced heart chakra add in more green foods such as spinach, broccoli, avocados, cucumber, and kiwi.


Practice Gratitude

Gratitude is the emotion of being thankful, showing appreciation, and returning kindness.


Being grateful is a beautiful and harmonious way to live as it attracts more love, happiness, and abundance into your life.

A simple way to practice gratitude is by saying 5 things you are grateful for upon waking up and going to sleep.



Practice yoga

Many energy healers believe that movement is a great way to open blocked chakras.

One of the best ways to move your body is through yoga. Try performing poses associated with the blocked chakras.

For example, if your heart chakra is blocked, perform moves that open your chest and permit you to breathe freely.

Visit an energy healer

Energy healers can direct the energy inside your body to improve the flow within your chakras.

You can try several types of energy healers, including Reiki practitioners, chakra alignment gurus, acupuncturists, and more.

During a healing session, you need to be concentrated on opening your chakras. You can’t just sit there thinking about other things and expect your chakras to recover.

Although someone else is guiding the energy in your body, you still need to be present and focused for this technique to work.


Spend Time in nature

To perform this technique, spend some time outside. Go for a walk through the grass, listening to the wind going through the trees, or sit down and absorb and be mindful of the natural beauty around you.

Be alert and present, and take notice of what you see, smell and hear.

This will help you feel grounded, make you feel oneness with nature, and will restore your chakra’s energy to its former glory.



Make time for joy

Give yourself permission to spend time doing activities you love and that bring you joy.

These don’t need to be big or time-consuming. Simple activities, such as putting on some music and dancing in your own home, can be enough. Just prioritise things that feed your heart.


How to Balance the Heart Chakra – Final thoughts

The heart chakra is the most important chakra to keep healthy as all the other chakras follow the energy it is radiating.

Prepare for some serious reflection and healing. I can’t lie to you though, heart chakra healing can be a little intense, but it’s 100% worth it.

When your heart is open, it is the best feeling in the world!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@lawrence-wellness.com. I would love to hear from you!

I really hope you found inspiration in this article.







The Power of I AM – Plus 130 Powerful Affirmations!

The Power of I AM – Plus 130 Powerful Affirmations!

Today I will be talking you through the power of I AM and sharing 130 beautiful I AM affirmations. We often underestimate ourselves, especially the power of our mind.  I’m sure you’ve heard “think good thoughts and good things will happen.”  To an extent this may be…