13 min read

Blog 27: 7 Transformative Meditation Practices for Daily Growth

Experience the power of these mind-altering techniques as they effortlessly melt away stress and anxiety, leaving you feeling lighter and more at peace. Embrace the art of gratitude and become a beacon of positivity, radiating love and kindness towards yourself and others.
Blog 27: 7 Transformative Meditation Practices for Daily Growth
Photo by Zoltan Tasi / Unsplash

Experience the power of these mind-altering techniques as they effortlessly melt away stress and anxiety, leaving you feeling lighter and more at peace. Embrace the art of gratitude and become a beacon of positivity, radiating love and kindness towards yourself and others. Build extraordinary relationships with loved ones, creating a bond like never before. Join me on this invigorating path towards a fulfilling life of wellness and happiness.

Experience the power of these mind-altering techniques as they effortlessly melt away stress and anxiety, leaving you feeling lighter and more at peace. Embrace the art of gratitude and become a beacon of positivity, radiating love and kindness towards yourself and others. Build extraordinary relationships with loved ones, creating a bond like never before. Join me on this invigorating path towards a fulfilling life of wellness and happiness.


I traveled to the top of Mauna Kea one of the largest mountains in the world, although most of the mountain lies under water.  The clouds surrounded my view point and it felt like I was entering into heaven.
Photo by Ian Stauffer / Unsplash

Welcome to the transformative world of daily meditation practices! As a personal growth coach, I understand meditation's profound impact on our lives. This blog presents seven distinct meditation techniques, each suitable for a specific day of the week. Guiding you through these practices with descriptive examples and highlighting their benefits will allow you to embark on a journey towards self-discovery and inner peace. Embrace the power of meditation and witness the positive transformation it brings.

Ready to embark on a journey of self-discovery and transformative growth? Unleash your full potential with these seven transformative meditation practices and embrace a new level of daily wellness. Take advantage of the opportunity to create positive change in your life - start meditating today! Join us on this journey on Monday, 28th of August 2023, on Instagram stories as I will share the different types of meditation each day; I would love you to join in the fun and see the benefits.

What is Meditation?

Stacked, Balanced, Perfection.

Instagram @sturgeon_imagery
Photo by Colton Sturgeon / Unsplash

Meditation is the soul's wondrous journey into the peaceful realm of self-discovery. Like a gentle breeze embracing our minds, it invites us to become the tranquil observer of our thoughts without judgment or attachment. With eyes closed and hearts open, we embark on a voyage of inner exploration, where we cultivate focus, stillness, and gratitude. Through this sacred practice, we awaken our inner power, unravel our most profound truths, and ultimately find serenity amidst life's whirlwinds. Meditation empowers us to unleash our fullest potential, transforming our daily existence with boundless growth and unwavering peace. So, let us embark on this transformative adventure, shall we?

Monday: Mindfulness Meditation

“The present moment is filled with joy and happiness. If you are attentive, you will see it.” 
― Thich Nhat Hanh
Photo by Lesly Juarez / Unsplash

Kickstart your week with the powerful practice of mindfulness meditation. Grounded in the present moment, this technique encourages an awareness of your thoughts, emotions, and physical sensations. Find a quiet space, sit comfortably, and observe without judgment.

Example: Sit upright, focus on your breath, and allow your thoughts to be acknowledged without attachment. Notice any sensations in your body and let them pass through your awareness like clouds in the sky.


  1. Reduces stress and anxiety.
  2. Enhances focus and concentration.
  3. Cultivates self-awareness and emotional intelligence.
  4. Improves overall well-being and a positive mindset.

Tuesday:  Forgiveness Meditation

Only 5 minutes after heading out of Amsterdam Centraal, I passed by one of the most iconic neon signs of Unsplash.
Photo by Victor / Unsplash

This practice allows you to release past hurts, cultivate compassion, and promote emotional healing. Embracing forgiveness brings peace and frees your mind from resentment, creating space for growth and overall well-being. Forgiveness meditation is crucial for personal well-being as it allows the individual to release lingering anger and resentment. By forgiving, one frees themselves from the emotional burden, promoting inner peace and overall mental and emotional health. Start forgiving and start thriving!

8 Steps to Forgiveness by Vishen Lakhiani which is in the 6 Phase Meditation :


Step 1: Visualise the person and the act to forgive - Close your eyes and imagine the person who has caused you pain. See them clearly in your mind's eye and acknowledge the hurt you feel.

Step 2: Create a comfortable space - Imagine a serene mental image where you can feel safe and relaxed. This can be a peaceful beach, a cosy cabin in nature, or any place that brings you inner peace.

Step 3: Express your grievances - In your imagination, vocalise and acknowledge the actions that have upset or betrayed you. Give yourself permission to release these emotions and speak your truth.

Step 4: Allow yourself to feel anger and pain - Give yourself the space to experience the anger and pain that might surface during this process. It's natural to feel these emotions; validating them without judgment is essential.

Step 5: Reflect on the lessons learned - Take a moment to contemplate the lessons this experience has taught you. Consider the personal growth and wisdom gained from overcoming this challenge.

Step 6: Cultivate empathy for the other person - Shift your perspective and try to understand that the person who hurt you might have had their pain in the past. Allow compassion to grow within you, knowing their actions may have reflected their struggles.

Step 7: See the situation from their perspective - Put yourself in their shoes and imagine how they might be feeling. Connect with their emotions and strive to find understanding and forgiveness.

Step 8: Practice forgiveness - When you feel ready, visualise embracing the person as a symbol of forgiveness. Understand that forgiveness is a process that takes time, so be patient with yourself. Repeat these steps whenever necessary, like regularly cleaning your kitchen to create space for positivity and growth.

If you are interested in learning more about forgiveness, check out my blog on Forgiveness Leads to Happiness:

Forgiveness Leads To Happiness!!!
How spending 180 seconds a day on forgiveness can lead to happiness!


  1. Emotional healing.
  2. Stress reduction.
  3. Improved relationships.
  4. Physical well-being.

Wednesday: Guided Visualisation

Image was taken in Ambleside UK. please consider donating when you use my images
Photo by Denley Photography / Unsplash

Mid-week, immerse yourself in the power of guided visualisation. This meditation practice involves using your imagination to create vivid mental images that evoke positive emotions and intentions.


  1. Find a comfortable position and close your eyes.
  2. Visualise yourself in a serene natural setting, such as walking through a forest or beach.
  3. Engage your senses and explore this imaginary world, noticing details, sounds, and the emotions it evokes.


  1. Reduces anxiety, stress, and fatigue.
  2. Enhances creativity and problem-solving abilities.
  3. Supports goal setting and achieving personal aspirations.
  4. Improves focus and clarity of mind.

Thursday: Transcendental Meditation

Crystal Consciousness
Photo by Samuel Austin / Unsplash

Unwind and access more profound levels of consciousness through transcendental meditation. This technique utilises the repetition of a specific mantra to quiet the mind and stimulate deep self-awareness.


  1. Choose a simple mantra or phrase that resonates with you.
  2. Sit comfortably, close your eyes, and gently repeat the mantra in your mind.
  3. Allow the repetition to create a soothing rhythm, transcending the noise of thoughts.


  1. Boosts inner peace and deep relaxation.
  2. Enhances the mind-body connection.
  3. Reduces blood pressure and stress-related ailments.
  4. Promotes overall well-being and spiritual growth.

Friday: Breathwork Meditation

Yoga class with yogi:@avital.yoga
Photo by Ale Romo / Unsplash

As the weekend approaches, engage in the transformative power of breathwork meditation. By controlling your breath patterns, you tap into a powerful tool for increasing energy, managing emotions, and restoring balance.


  1. Sit comfortably and observe your breath.
  2. Take slow, deep breaths, imagining the breath flowing through your nose, filling your lungs, and expanding your abdomen.
  3. Exhale slowly, releasing any tension or stress along with the breath.


  1. Enhances focus and mental clarity.
  2. Reduces anxiety and promotes relaxation.
  3. Boosts immune function and overall physical well-being.
  4. Releases emotional blockages and supports emotional healing.

5 examples of Breathwork Mediation:

  1. Box Breathing: Learn to control your breath and find inner peace with this simple yet powerful breathwork technique. By inhaling for a count of four, holding for four, exhaling for four, and holding for four again, you'll tap into deep relaxation and mental clarity.
  2. Kapalabhati Breathing (The Breath of Fire):     Energise your mind and body with this invigorating breathwork practice. Take a deep breath and exhale forcefully through your nose, using your abdominal muscles to push the air out. Inhale passively, allowing your belly to expand. Repeat this process rapidly, emphasising the forceful exhalation and the passive inhalation. Feel the energy surge through your body, awakening your senses and revitalising your being. Enjoy the benefits of increased mental clarity, improved lung capacity, and the release of toxins.
  3. Alternate Nostril Breathing: Restore balance and harmony within yourself by engaging in this gentle breathwork meditation. By alternating between your left and right nostrils, you'll activate both hemispheres of your brain, increase focus, and relieve stress. Enjoy the soothing rhythm of this practice as you cultivate a sense of inner peace.
  4. Healing Breathwork: Dive into a transformative journey of self-discovery as you harness the power of deep, intentional breaths. This breathwork meditation technique allows you to tap into subconscious patterns, release emotional blockages, and experience profound healing on all levels. Unleash your inner potential and embrace a life full of joy, abundance, and wellbeing.
  5. 4-7-8 Breath Technique: This calming breathwork method enhances your relaxation and promotes better sleep. By inhaling deeply for a count of four, holding your breath for seven, and exhaling slowly for eight, you'll activate your body's natural relaxation response. Incorporating this practice into your evening routine will help quiet your mind, reduce anxiety, and ensure a restful night's sleep.

Saturday: Body Scan Meditation

Photo by Lucrezia Carnelos / Unsplash

Give your body the attention it deserves with the practice of body scan meditation. This technique systematically scans each area of your body, bringing deep awareness to physical sensations and releasing tension.

Example: Lie down in a comfortable position and close your eyes. Starting from your toes, slowly move your attention up your body, noticing any tension or discomfort. As you discover areas of tension, visualise a wave of relaxation washing over that part and releasing any tension.


  1. Increases body awareness and reduces muscle tension.
  2. Promotes physical relaxation and aids in better sleep.
  3. Enhances the mind-body connection and self-awareness.
  4. Boosts healing processes in the body.

Sunday: Gratitude Meditation

Photo by James Qualtrough 🇮🇲 / Unsplash

Wrap up your week with a grateful heart through the practice of gratitude meditation. By focusing on the positive aspects of your life, this technique instils a sense of appreciation, contentment, and joy.

Example: Find a comfortable position and take a few deep breaths. Reflect on different aspects of your life for which you feel grateful, such as relationships, health, achievements, or natural beauty.


  1. Emotional well-being.
  2. Stress reduction.
  3. Improved relationship.
  4. Increased self-awareness and self-esteem.

Top Quotes

Seen at Camden Lock, London
Photo by Malcolm Lightbody / Unsplash
“Meditation is not evasion; it is a serene encounter with reality. “Thich Nhat Hanh
“Be here now. Be someplace else later. Is that so complicated?” David M. Bader
“Calmness of mind is one of the beautiful jewels of wisdom.” James Allen
“The thing about meditation is: You become more and more you.” David Lynch.
“Morning meditation is important to start every day on positive note.” Susan Burton
“I meditate in the morning, I have my centering, I need that. For me, training is also my meditation.” Dwayne “The Rock” Johnson
“To meditate a short time with depth, is better than to meditate for long hours with the mind running wild.” Paramahansa Yogananda

Questions and Reflections

Photo by micheile henderson / Unsplash
  1. Mindfulness Meditation: As you observe your thoughts and emotions without judgment, how does that change your relationship with your mind? Can you feel greater clarity and detachment, allowing you to respond to challenges with more grace and resilience?
  2. Forgiveness Meditation: Have you ever experienced any unresolved feelings of resentment or anger towards yourself or others? How could forgiveness meditation help you address and release these emotions?
  3. Visualisation/ Guided Meditation: How does it empower you as you vividly imagine your goals and dreams? Can you feel a surge of motivation and inspiration guiding you towards manifesting your desired outcomes?
  4. Transcendental Meditation: What does the concept of transcending thoughts and experiencing a deeper state of consciousness mean to you? How might transcendental meditation assist you in achieving this state of inner peace and mindfulness?
  5. Breathwork Meditation: There are various breathwork techniques, such as box breathing, alternate nostril breathing, the breath of fire, healing breathwork, 4-7-8 breath technique and more. Which type of breathwork are you most drawn to and why? How might incorporating this specific technique into your meditation practice enhance your overall sense of calm and well-being?
  6. Body Scan Meditation: As you scan your body, do you notice any areas of tension or discomfort? How does consciously sending your breath to those areas of your body help release tension and promote relaxation? Can you feel the transformative power in this simple act of self-care?
  7. Gratitude Meditation: As you reflect on the blessings in your life, how does it shift your perspective towards positivity? Can you feel more contentment and fulfilment, even amid challenges?

Reflection: Take a moment to contemplate the power of these transformative meditation practices. How can incorporating them into your daily routine positively impact your growth and wellbeing? How can you commit to making meditation a consistent part of your life to harness its incredible benefits?

Are you ready to take your mindfulness journey to the next level? As a wellness coach, I understand the overwhelming number of meditation apps. But trust me, keeping it simple is the key to success. You don't need to overcomplicate meditation to experience its incredible benefits.

That's why I'd love to recommend 2 apps that make meditation accessible, engaging, and tailored to your needs. Imagine effortlessly incorporating a daily practice into your routine, benefiting yourself and your loved ones.

With these apps by your side, your meditation practice will become a breeze. So why wait? Let's dive into the exciting world of mindfulness, simplifying your path to inner peace and wellness - all with just a few clicks!

1. Balance app:

Balance App
Improve your stress, sleep, and more with the world’s first personalized meditation program, now free for your first year.

They are winners of Google’s best App of the year Award. For a limited time, you are still able to get this app free for the first year!

I couldn’t recommend this app more, it is amazing, you only need 10 or 15 minutes daily for this one. I been using this daily since March this year.

2. 6 Phase Meditation:

I love this one, I been using this daily for a couple of years now:

6 phases meditation new one - Google Zoeken


A morning yoga session peering into the jungle in Ubud, Bali.
Photo by Jared Rice / Unsplash

In conclusion, embarking on a journey of meditation is like setting sail on a magical voyage within us. Each practice, be it mindfulness, forgiveness, or transcendental meditation, offers us unique treasures along the way. Mindfulness illuminates the present moment, forgiveness releases us from our negative thoughts, and transcendental meditation reveals the boundless depths of our consciousness. Like a tapestry of colours blending harmoniously, these practices intertwine, enhancing our overall well-being. So, let us embark on this captivating adventure, exploring the realms of our mind and soul through meditation and unlocking the true potential of our inner peace and happiness.

Connect with me:

Coaching details: Are you seeking personal growth, clarity, and empowerment on your journey towards success and well-being? Take a step towards your goals by joining me on a 30-minute, life-changing call to see if we are the right fit - as your coach and confidant!

Many individuals seek personal growth, clarity, and empowerment on their journey towards success and well-being but often need help finding the proper guidance and support to achieve their goals.

By joining a transformative 30-minute call with me, individuals can experience personal growth, clarity, and empowerment. This exclusive and personalised session allows us to explore your motivations, aspirations, and challenges to determine if our coaching relationship is the perfect match for manifesting your dreams. With compassion, expertise, and a non-judgmental approach, I will help you uncover the strategies needed to achieve lasting transformation.

By investing in this transformative call, you are taking a step towards prioritising your well-being. If we are not aligned in our journey of self-discovery and personal growth, the funds will be promptly refunded, ensuring their investment in their wellness remains protected. This dedicated time allows you to explore whether we are the ideal synergy to uplift and guide you along your path. Take the first step towards realising your dreams by booking a transformative 30-minute call with me now. I eagerly look forward to connecting and exploring the boundless possibilities.

Let us activate your growth and celebrate together as you unlock your true potential!

Don't hesitate to contact me with any questions; I love interacting with the community.

Join me next week, 3rd of September 2023, for my new blog: Expanding with Gratitude: Cultivating a Transformative Mindset. This is an inspiring guide that empowers you to embrace a positive mindset and transform your lives through gratitude practices. With practical tips and engaging anecdotes, this blog will communicate the essence of gratitude in a way that captivates you and encourages personal growth.

Are you ready to break free from the chaos of everyday life and cultivate a mindful, meaningful existence? Discover the power of daily meditation through our practical guide on seven transformative practices. Elevate your well-being, enhance your relationships, and find harmony within. Start your meditation journey now and embark on a path of lasting growth and fulfillment!

I am hoping you had a lovely weekend!

Don’t forget that is Father’s Day next weekend!

If you enjoy this blog, I would love you to post and tag me on your Instagram stories or post. Thank you!

Have an amazing week!


Mukti Santos

“Deep breaths are like little love notes to your body.” Unknown
Journal Prompt
Which meditation practice resonated with you the most? Describe the feelings, sensations, or insights during this practice. How did it impact your daily life? Remember, this journal prompt allows you to explore your experiences and insights. Embrace your authentic self, and feel free to express whatever arises. Allow the transformative power of meditation to guide your reflections and shape your growth.