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    Meditation with Intention: Quick & Easy Ways to Create Lasting Peace
    Meditation with Intention: Quick & Easy Ways to Create Lasting Peace
    Meditation with Intention: Quick & Easy Ways to Create Lasting Peace
    Ebook163 pages2 hours

    Meditation with Intention: Quick & Easy Ways to Create Lasting Peace

    By Anusha Wijeyakumar

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    About this ebook

    Achieve More Focus, Balance, and Peace in Minutes

    With just five minutes of meditation a day, you can dial down that constant inner chatter and turn up the volume of your true positive essence. Join meditation expert Anusha Wijeyakumar, MA, as she shares the transformative meditation program that she developed for California's world-famous Hoag Hospital. You will discover several five-minute meditations designed for heart opening, chakra balancing, trusting your inner truth, and more. Along with tips for powerful intention-setting and accessible pranayama-breathwork exercises, these meditations will help you create more joy and peace in your life while learning to control negative internal narratives. Raised in the philosophy of Sanatana Dharma (Hinduism) on her way to becoming a clinician and teacher, Anusha expertly helps you integrate ancient Eastern wisdom into your modern Western lifestyle for a deeper sense of purpose, self-acceptance, and self-love.

    LanguageEnglish
    PublisherLlewellyn Worldwide
    Release dateJan 8, 2021
    ISBN9780738762968
    Meditation with Intention: Quick & Easy Ways to Create Lasting Peace
    Author

    Anusha Wijeyakumar

    Anusha Wijeyakumar, MA (Orange County, CA) is a wellness consultant for leading hospitals and institutes in California where she actively engages mindfulness and meditation practices for maternal mental health programs and cancer prevention and survivorship programs. She has delivered keynote speeches and led workshops on mindfulness and meditation for Fortune 500 companies and top ranked universities across North America and the United Kingdom. Anusha is a board member of MOMS Orange County and she cofounded the movement Womxn of Color + Wellness, both of which focus on increasing diversity, inclusion, and accessibility in the yoga, mindfulness, and wellness communities. Anusha is a certified professional life coach and a registered yoga teacher.

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      Book preview

      Meditation with Intention - Anusha Wijeyakumar

      About the Author

      Anusha Wijeyakumar, MA is a sought-after motivational speaker around the world on the science of mindfulness and meditation. She has delivered keynote speeches for executives at Fortune 500 companies and top-ranked universities across North America and the UK. Anusha is the Wellness Consultant for Hoag Hospital, one of the leading hospitals in the US, where she is actively engaged in championing mindfulness and meditation practices for maternal mental health programs, early risk assessment for breast and ovarian cancer prevention programs, and breast cancer survivorship programs. Anusha is one of the first people to create a meditation program used in clinical research at Hoag Hospital. Anusha is a board member of MOMS Orange County, and she cofounded the movement Womxn of Color + Wellness, both of which focus on increasing diversity, inclusion, and accessibility in the yoga, mindfulness, and wellness communities.

      Llewellyn Publications

      Woodbury, Minnesota

      Copyright Information

      Meditation with Intention: Quick & Easy Ways to Create Lasting Peace © 2021 by Anusha Wijeyakumar.

      All rights reserved. No part of this book may be used or reproduced in any matter whatsoever, including Internet usage, without written permission from Llewellyn Publications, except in the form of brief quotations embodied in critical articles and reviews.

      As the purchaser of this e-book, you are granted the non-exclusive, non-transferable right to access and read the text of this e-book on screen. The text may not be otherwise reproduced, transmitted, downloaded, or recorded on any other storage device in any form or by any means.

      Any unauthorized usage of the text without express written permission of the publisher is a violation of the author’s copyright and is illegal and punishable by law.

      First e-book edition © 2020

      E-book ISBN: 9780738762968

      Cover design by Kevin R. Brown

      Interior art by Mary Ann Zapalac

      Llewellyn Publications is an imprint of Llewellyn Worldwide Ltd.

      Library of Congress Cataloging-in-Publication Data

      Names: Wijeyakumar, Anusha, author.

      Title: Meditation with intention : quick & easy ways to create lasting

      peace / Anusha Wijeyakumar, MA.

      Description: First edition. | Woodbury, Minnesota : Llewellyn Publications,

      2020. | Includes bibliographical references. | Summary: "Guide to

      beginning a daily meditation practice; includes exercises and guided

      meditations. Secular practices but author’s knowledge is

      Hindu/Buddhist"— Provided by publisher.

      Identifiers: LCCN 2020041253 (print) | LCCN 2020041254 (ebook) | ISBN

      9780738762685 (paperback) | ISBN 9780738762968 (ebook)

      Subjects: LCSH: Meditation.

      Classification: LCC BL627 .W493 2020 (print) | LCC BL627 (ebook) | DDC

      204/.35—dc23

      LC record available at https://lccn.loc.gov/2020041253

      LC ebook record available at https://lccn.loc.gov/2020041254

      Llewellyn Publications does not participate in, endorse, or have any authority or responsibility concerning private business arrangements between our authors and the public.

      Any Internet references contained in this work are current at publication time, but the publisher cannot guarantee that a specific reference will continue or be maintained. Please refer to the publisher’s website for links to current author websites.

      Llewellyn Publications

      Llewellyn Worldwide Ltd.

      2143 Wooddale Drive

      Woodbury, MN 55125

      www.llewellyn.com

      Manufactured in the United States of America

      Dedication

      This book is dedicated to my parents Wijey and Malathie. I am eternally grateful for your guidance and encouragement in my life. Without your unconditional love, support, and sacrifices I would not be who I am today.

      Contents

      List of Exercises

      Disclaimer

      Foreword

      Introduction

      Intention 1

      I change my mindset to change my life

      Intention 2

      I let go of excuses

      Intention 3

      I am not my thoughts

      Intention 4

      I embody courage and strength

      Intention 5

      I live my life for me

      Intention 6

      I trust my inner truth

      Intention 7

      I live in the here and now

      Intention 8

      I embrace my pain

      Intention 9

      I love and accept myself

      Conclusion

      Resources

      Acknowledgments

      List of Exercises

      Five-Minute Morning Meditation

      Five-Minute Mindfulness Practice

      Five-Minute Journaling Practice

      Five-Minute Mantra and Gratitude Practice

      Five-Minute Nature Practice

      Five-Minute Heart-Opening Practice

      Five-Minute Chakra-Balancing Practice

      Five-Minute Visualization Practice

      Five-Minute Self-Love Meditation

      Disclaimer

      The material in this book is not intended as a substitute for trained medical or psychological advice, or to diagnose, treat, or cure any illness. Readers are advised to consult their personal healthcare professionals regarding treatment and usage. It is the recommendation of both the author and the publisher to use the content herein and its practices with common sense and the advice of trained healthcare professionals.

      Foreword

      As a breast cancer surgeon, you meet a variety of personalities in your patients and colleagues around the hospital, but few have left such a mark as Anusha Wijeyakumar. We met by chance at a charity event hosted by the hospital where we work and had an instant connection. We found many things in common, including our South Asian heritage, and became fast friends.

      After attending a meditation led by Anusha, I realized her work and practice could have a huge impact on the psychosocial well-being of the breast cancer patients I treat.

      As the program director of Integrative Breast Oncology at Hoag Hospital, I lead the breast cancer survivorship program that helps women affected by breast cancer live their healthiest life and move past their active cancer diagnosis into thrivorship. Anxiety, PTSD, and depression are just some of the psychosocial issues that impact our patients after going through aggressive surgery, radiation, and chemotherapy treatments. I wondered if mindfulness and meditation could help some of these women move past the stress that may have contributed to their diagnosis in the first place.

      I asked Anusha to lead meditations and speak at various survivorship events and immediately received wonderful feedback from patients. Anusha quickly became an integral part of our program and her five-minute quick and easy techniques for mindfulness and meditation have become a hit for breast cancer patients and survivors alike. She has made it easy and fun for our patients to begin a meditation practice, and I am confident this book will help the readers in the same way with her accessible wisdom and simple exercises. I hate to sound cliché, but five minutes a day of meditation and mindfulness is just what the doctor ordered.

      Dr. Sadia Khan, FACS

      Breast Surgical Oncologist

      Director of Integrative Breast Oncology

      Hoag Memorial Hospital Presbyterian

      Assistant Clinical Professor of Surgery

      Keck School of Medicine

      The University of Southern California 

      Introduction

      Intro

      Just like most people in the world, I struggled to gain control of my negative internal chatter for many years. It’s amazing how much time you can spend attempting to be in control of your thoughts, often feeling that there may be no end in sight! Through the ancient practices of meditation, yoga, and mindfulness, I have been able to achieve a semblance of inner peace, along with many other blessings in my life. You too can find inner peace and a deeper meaning in your life through the simple wisdom, intentions, and exercises outlined in this book.

      If you have five minutes to spare in your day—and let’s be honest you do, we all do—this book will help you on your path toward finding more focus and balance in your life. You will learn through the tangible tools and simple exercises I outline how to dial down that constant internal negative narrative and turn up the volume of your true positive inner essence. My favorite saying I have coined over the years is the wallpaper of your mind becomes the landscape of your life. Join me on this journey toward revolutionizing your mind to transform your life.

      I am not claiming to be a guru or a yoga master. I am also not proclaiming to be an expert at meditation or mindfulness. I am simply sharing what I have learned in my own personal practice and in my professional life. As the daughter of Sri Lankan Tamil Hindu immigrants, this book marries East and West together and was inspired by my own experiences with meditation, yoga, and mindfulness over the years.

      I was born and raised in the philosophy of Sanatana Dharma, or Hinduism as it is more widely referred to post colonialism. Sanatana means eternal and dharma means duty or path of right conduct. This eternal spiritual path has made up the fabric of my life since birth. I have also studied Hinduism and Buddhism formally under a number of different lineages around the world over the past three decades. These practices have made me the woman I am, and it is a blessing to be able to spread this ancestral wisdom instilled in me by my family to the world.

      Writing this book is especially meaningful to me as there has been so much cultural appropriation of yoga and meditation in the West with such few works written by authors who are south Asian and Hindu, and in particular female authors. It is wonderful to see that we are in a time now where authenticity and representation matters. We are experiencing a shifting tide where people want to hear from genuine voices they can resonate with, relate to, and learn from in an authentic way. 

      In today’s political and cultural climate, authenticity, inclusivity, and diverse voices are what needs more representation in this genre in particular. Yoga and meditation are lived experiences that are not just about saying the right things but much more importantly about actually doing them. Having this knowledge from childhood as a foundation is vital to me in spreading the true message of these practices in an authentic and inclusive way.

      In my professional life as a clinician, I have utilized my lifelong study of the practices of meditation and mindfulness to pioneer a meditation program, currently being used in clinical research at Hoag Hospital in Orange County, California, one of the leading hospitals in the United States. The program I created for this study explores the use of meditation and pranayama breath work in reducing perioperative pain and distress in newly diagnosed breast cancer patients. We are tracking use of narcotic pain medication postoperatively as opioid addiction has become an epidemic in the US. We will also be exploring continuation of a regular meditation practice after the acute surgical period as a way to reduce anxiety, fatigue, and depression.

      In addition, I am a professional speaker around the world on the science of meditation and mindfulness. I am also the wellness consultant for Hoag Hospital, where I lead the mindfulness and meditation initiatives for their Women’s Health Institute. I am actively involved in their maternal mental health program, breast cancer survivorship, and breast and ovarian high-risk cancer prevention program. I am a certified yoga and meditation teacher alongside being a certified professional life coach with a private practice.

      Meditation changes lives and I have witnessed this firsthand with my patients and clients who have struggled with a multitude of mental health issues, including depression, anxiety, as well as alcohol and drug addiction. I have also seen the impact of meditation and mindfulness on women I have worked with battling breast and ovarian cancer. Bringing the ancient wisdom of my ancestral practices to these clinical programs and my own private practice brings me great joy as

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