Ean Weichselbaum


Category Archives: Tools

Guided Meditation – JOY

Audio Version

IMG_5396Today I want to talk about a really simple, practical thing. A short guided meditation that can be done anywhere to relax and reconnect with the present moment. When you do it you can experience a great calming and centering effect. It is what I have found in a book called “How to Sit“, by Vietnamese Buddhist monk Thich Nhat Hanh. This book really helped me to ease into a regular meditation practice and also motivated me to do my first 10-day-Vipassana-Meditation-Course in Austria. It is a great little book.

Let’s begin and start off with a quote by Thich Nhat Hanh:

The first thing to do is to stop
whatever else you are doing.

So as we do that we can become conscious of our breathing and then attentively read through this simple poem. We breathe in while reading the first line, then we breathe out while reading the second line. Reading the full sentences on the first go. When finished we do a second round, this time only reading the words on the third line. That’s it. You can really do this anywhere. Just by taking out your phone, writing it on paper, or memorizing it. Enjoy!


1 Breathing in, I know I am breathing in. (inhale)
Breathing out, I know I am breathing out. (exhale)
In (inhale) / Out (exhale)

2 Breathing in, my breath grows deep.
Breathing out, my breath goes slowly.
Deep / Slow

3 Breathing in, I feel calm.
Breathing out, I feel ease.
Calm / Ease

4 Breathing in, I smile.
Breathing out, I release.
Smile / Release

5 Aware of my body, I breathe in.
Relaxing my body, I breathe out.
Aware of body / Relaxing body

6 Calming my body, I breathe in.
Caring for my body, I breathe out.
Calming / Caring

7 Smiling to my body, I breathe in.
Releasing the tension in my body, I breathe out.
Smiling to body / Releasing tension

8 Breathing in, I calm my body.
Breathing out, I smile.
Calm / Smile

9 Breathing in, I dwell in the present moment.
Breathing out, I know it is a wonderful moment.
Present moment / Wonderful moment

For getting further into this I really recommend reading Thich Nhat Hanh’s book as it is very simple and useful. There is lots of information and guidance on making time and space for stilness and for nurturing awareness in a practical way.

So I hope you enjoyed this! Do write me or let me know in the comments if this was helpful to you or if you have feedback – it means a lot to me. As we move on from here and bring more awareness and calmness into our days, we can really begin to appreciate the little things of life more and more. Have a beautiful day.


On Self-Love And Self-Respect

Growing up I had a terrible sense of Self-Love. I was a complete perfectionist, always beating myself up and never happy with the results I produced. This led to me feeling frustrated most of the time and not following through with projects because „I could never get it right“. I was afraid of not being good enough. Other people unconsciously picked this up and they too did not treat me as well as I would have liked. Not fun. If you are treating yourself poorly that is an invitation for other people to treat you poorly as well. Why should anybody respect you if you do not respect and love yourself?

Let’s imagine a different situation:
You love yourself. You have challenging but realistic expectations for yourself and you fulfill them most of the time. You respect yourself. You accept yourself. Suddenly someone treats you poorly. What do you do? Firstly you are not really that affected. Because you have your own love and respect. Secondly: you do not tolerate it. If you do not tolerate you yourself treating yourself poorly, why should you let anybody do that. Once you know how good it feels to treat yourself good and love yourself there simply is no way you are going for either treating yourself poorly or accepting other people’s bad treatment. It’s a no-brainer, once you have experienced on a regular basis how good it feels to be treating yourself amazing you just want to keep doing it. Nobody should be able to treat you as well as yourself. If you find someone who treats you better than yourself then you’re doing something wrong.

So here are some simple and actionable tips for developing your sense of Self-Love, Self-Respect and Self Acceptance.

  1. Reward yourself regularily for little and big successes. Good job! Well done!
  2. Forgive yourself for failures. Really learn to fully forgive yourself. The price you have to pay for not forgiving yourself is simply too high. Forgive. It. Feels. Good.
  3. Learn from your failures (also called learning experiences). Develop a constructive mindset.
  4. Find more and more things you love about yourself. Make a liste every day. Think about 3 things you love about yourself right now.
  5. Do something good for yourself every day. Find out what feels amazing to you and do more of that. Eat something healthy, really enjoy a shower, go for a walk, meet with friends, say something nice to yourself. Feel how good it feels.
  6. Value your opinion about yourself over other people’s opinion of you. Not easy? Practice. You are the #1 authority on your life. You write the script. Everybody else is just an actor in your movie.
  7. Have clear rules for when you have succeeded. By YOUR definition, not by other people’s. If you say something is a success – it is. Period. Even if your boss or your friends say otherweise. Your reality. Once this is firmly established you can gently open to feedback and start learning. From a strong stance and with you valuing your opinion over other people’s.
  8. Make it easy for yourself to succeed. Set attainable and clearly defined goals so you know when you have succeeded. Create many little opportunities to succeed, like making your bed in the morning as you get up. Little successes create momentum.

Trying even only of of the above will help you to be on the way to developing more Self-Love, Self-Respect and Self-Acceptance every day. Enjoy the increase in your quality of life. Yes!

Good job reading this and hopefully now thinking about implementing some of it. Investing time and energy in constructive and practical self-development is a great habit to cultivate. As is consciously practicing Self-Love. Have an outstanding day because you deserve it!