Joy Today we’re going to focus on the Divine characteristic of Joy—and more specifically, how to train your awareness to experience more of it. It’s important to understand something: Your body, in many ways, is a vehicle for your soul. And like any instrument, it must be trained. If you want to experience peace, you train it. If you want to experience focus, you train it. And if you want to experience joy… you train that too. --- 🧘 Set the Foundation Sit in a comfortable position: - Back straight - Eyes closed Begin with a quick body scan: - Relax your face - Relax your shoulders - Relax your entire body Now begin breathing: - Inhale through the nose for 4 seconds - Exhale slowly through the mouth with a long, relaxed “ahhhh” Let it feel like a release. Do this 10–20 times, until your body begins to settle deeply. --- 🌟 Visualization: Enter Joy Now we shift into visualization. Bring to mind a time where you truly felt joy. Or think of something that always brings you joy: - A memory - A person - A place - A song Choose one… and begin to recreate it. Make it real. See the details. Feel the environment. Hear the sounds. Let your awareness step into it. Stay here for a few minutes. --- ❤️ Activate the Heart Now bring your attention to your heart center. As you breathe in… Let the feeling of joy begin to grow. Even if it feels subtle at first—stay with it. Let it expand. --- 🔥 Express the Joy This part may feel a little unusual—but trust it. As you inhale deeply through the nose… On the exhale, speak joy out loud. Not quietly… but with feeling. Like you’re greeting a friend you haven’t seen in years. Like you’re overwhelmed with happiness. Let your voice carry the emotion. Because expression helps embody the state. --- ✨ Practice the State Stay here for a few minutes: - Breathing - Feeling - Expressing Let joy become something you are practicing, not just waiting for. --- Joy is not random. It is something you can cultivate.

The Deepest Relaxation This one is going to be fun 😁Today, we’re going to create the deepest relaxation possible. 🎧 Set the Environment Sit in a comfortable position: - Back straight - Eyes closed - Use earbuds or headphones Find a sound that you can fully sink into: - Deep Om - Vagus nerve hum - Brown noise - Ocean waves Set the volume so it feels immersive—not too low, not overwhelming. 🌬 Breathwork Foundation Begin with slow, deep breathing: - Inhale for 6 - Hold for 6 - Exhale for 6 - Hold for 6 Relax your entire body as you breathe. If 6 seconds feels like too much, drop it to 4 or 5. Do this for a couple of minutes until you begin to settle. 🧘 Full Body Relaxation Now we begin releasing tension, piece by piece. Start with: - Head, face, and neck A helpful trick:Gently tense the area, then release it fully. Then move through: - Shoulders - Arms - Check posture (upright, relaxed, supported) - Lower body (hips, thighs, calves, feet) Take your time. 🔍 Body Scan Now do a slow scan of your entire body. Look for any remaining tension.Even the smallest holding—release it. Let everything soften. 🌌 Visualization Now imagine: You are free falling through a vast, open expanseWeightless… completely supported by nothing Feel what that does to your body—Everything loosens… everything lets go. Now shift the visualization: Feel your body being gently pulled downward into your seatLet gravity take over completely Every joint softens…Every muscle releases… No resistance. ✨ Deepening the State Bring your awareness into the relaxation itself. Breathe into it. - Deepen the looseness - Deepen the lightness - Notice any tingling, floating, or subtle sensations And then… go even deeper. Let yourself drift into the sound you chose. This is one of my favorites:https://youtu.be/e229-UhOM18?si=dj7fQR2roB8ahP_0 🕉️ As always, these daily meditations are free, along with the 21-day breathwork protocol.

Love and Light. Near-death experiences report that love and light are essentially the two primary experiences a soul encounters after leaving the body. Often there may first be a sense of peace, quiet, or even slight confusion as one settles in—and then, love and light. These are the fundamental qualities of Divine presence, even though that love and light are always here. This meditation is going to focus on love and light. Let’s practice visualization in order to activate the heart and increase our capacity to connect with God through our sacred will. Start off in a seated comfortable position with your eyes closed. I want you to focus on heart coherence breathing by breathing in for 4 seconds and out for 6 seconds while placing your attention on the heart center. If helpful, you can place one hand on your heart. Bring your awareness fully into the heart—try to feel your heart. After a couple of minutes, return to your natural breathing. Keep your attention on the heart. With your eyes closed, imagine that you are in a vast, dark expanse. In the distance, you see a beautiful, radiant light—like a star—of your favorite color. It could be white, gold, violet, or blue. Try to feel what that color would feel like. Now imagine that light slowly coming toward you, touching your awareness. Feel it surrounding you, as if you are floating in a peaceful, weightless state—like being in water, but in a spiritual expanse—while God’s light shines upon you. Try to recreate the feeling of sunlight gently touching your skin, but in an ethereal, inner way. After some time, bring to mind one person you love unconditionally. Recall a memory or something about them that naturally brings up a deep feeling of love. Now focus on generating that feeling of love. Let it grow. Let it fill your awareness, just as the light did. Remain with this experience of love and light for as long as you feel called to. These meditations are important because learning how to visualize, concentrate, and consciously generate divine feeling trains the mind and body. This is essential for deep meditation, self-realization, and overcoming the challenges of life.

Sacred Music Did you know that the music you choose to listen throughout the day can greatly impact your quality of life? Your state of mind? And your spiritual potential? Music is powerful. But if it's agitating the mind and nervous system it's holding you back from holding your level of consciousness on a heavenly plane. I know this myself. I've completely changed the music I listen to and I just feel better and I feel closer to God. I don't want anyone to feel judged for the music they listen to but think of it as a matter of consequences. How do you want to feel? All of us need to understand that only on the highway of love, calmness and stillness can we reach the divine because that's where God is. So your challenge today is to grab a pair of earbuds or headphones or quality speakers in a quiet environment or even in your car and perhaps try one of these few ideas or artists on Amazon music Spotify or YouTube 💙: 1. Athena IV 2. Allan Ariza 3. Aum Chanting 4. Gregorian Chants (Patrick Lenk) 5. Ocean Wave meditation mixes 6. 🕉️ As always, these daily meditations are free, along with the 21-day breathwork protocol. For those who are serious about deepening their meditation practice or receiving spiritual coaching, feel free to reach out to inquire. —Steven Rego, A.D.🐉✨

Becoming Aware of Dopamine & Attention Dopamine is a neurotransmitter involved in motivation, reward, and anticipation. It nudges your attention toward things that might feel good—your phone, food, habits, stimulation. In today’s world, that system gets overloaded. Meditation isn’t about eliminating dopamine—it’s about not being unconsciously driven by it. 🧘‍♂️ The Practice Sit comfortably with your back straight and eyes closed. 1. Sound Awareness (2–3 minutes)Cup your hands gently over your ears.Pull them slightly outward until you hear a soft “ocean-like” sound. Adjust the pressure until you find a tone that feels calming. Inhale deeply through your nose.Exhale slowly through your mouth with an “ahhh” sound.Let your exhale match the tone you hear. Focus fully on the sound and the vibration in your body. 2. Expanded Awareness (2–3 minutes)Open your eyes while keeping your hands in place. Now imagine: Your awareness doesn’t stop at your skin.Everything around you is included in your field of experience. Observe: The space around you.Objects, light, subtle movement.The feeling of being present with everything. 3. Intentional Awareness (throughout the day) As you go about your day, notice: What pulls your attention.What gives quick gratification.What feels compulsive vs. intentional. Ask yourself: “Is this actually serving me right now?” No judgment—just awareness first.Then, if needed, adjust your behavior. 🧠 Key Insight You don’t beat dopamine by fighting it.You loosen its grip by becoming aware before reacting. That gap between impulse and action is where your freedom is. 🕉️ As always, these daily meditations are free, along with the 21-day breathwork protocol.For those who are serious about deepening their meditation practice or receiving spiritual coaching, feel free to reach out to inquire. —Steven Rego, A.D.🐉✨