presents

The Zen Masters Program

(Mindfulness and Mindful States Healing, Ascension & Rising Program to accomplish
Enlightenment: to co-work and exist as a Light being in the Community )

COURSE DURATION – 3 DAYS

Dr. PRAMEELA SREEMANGALAM

(Ph.D in Psychotherapy & Counseling)
Author, Psychotherapist and Life Coach
50 Top Global Mental Health Leader(2019),
TOI Speaking Tree Good Karma Award Winner 2016-2017
Young Women Achiever’s Award 2017 & more…

Mind Scan®
Centre of Healing, Inner Transformation and Life Evolution

Phone: +91 9820097181 / 9892737181

www.mindscancentre.com

www.prameelasreemangalam.com

drprameela@prameelasreemangalam.com

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 MASTERS
(Who guided on the Zen Masters Program)

Master Buddha, Mother Quan Yin, Goddess Ekajati, Lord Oreo Boy
& Gauca Boy, Avalokiteshwara, Maitreya & the Zen Masters.

How different are the Zen Masters from the Ascended Masters?
Ascended Masters:
Ascended Masters are highly evolved beings who have transcended into the higher
dimensions of the universe. They once walked the journey of the earth as ordinary
human beings. However, their phenomenal, extraordinary contribution to the
service of mankind and human consciousness gifted them liberation, thus aiding in
ascension. 

Ascended Masters have lived their lives through simple understandings of physical,
mental, emotional, and spiritual aspects.
As a result, they attained self-mastery that brought about awakening and
enlightenment within, which they shared with mankind and continue to do so from
their ascended, evolved planes. 

The Masters have closed all their karmic birth and death cycles and carry colossal
powers. They are clairvoyant and carry great attributes of wisdom and compassion.

The Zen Masters:

The Zen Masters have mastered the art of practicing mindfulness states and have
followed a conduct into right way of living, moral evolution, life lled with
compassion, honour and tending to service through the wisdom acquired.
The Zen Masters are ‘Bodhisattva’ realised Masters’ and hence awakened. Such a
Zen being has walked on the path to become a Buddha.

Their goal is to help sentient beings to achieve their Buddha consciousness stages
and thus eliminate dukkha. With the practice of knowledge, conduct of living, moral
code is accomplished and with mindfulness practices of evolution an individual
becomes enlightened / awakened.

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 THE ZEN MASTERS PROGRAM

Being Zen is a way of life…

What does the Zen Masters do?

They smile more, even in the challenges and di cult phases they smile,
and nd the joy to serve.

How?
Because they have learnt the ‘art’ to observe and re ect while being
detached. They are easily able to let go, change the frequency by
observing the next level of light.

Would you like to be a Zen Master? And learn the qualities and
attributes that enables the Zen qualities to rise within you?
Then The Zen Masters program is for you.

This integrated, channeled, comprehensive complete program with the

Zen Masters, shapes your personality, develops your decision making
skills, you nd yourself in a positive state of mind, team building and
vision improves, a fruitful favourable life is accomplished.

The Zen Master is a realised and awakened individual, who’s notably

attained enlightenment with the practice of ‘bodhi’ and ‘vimukti’. For a
Bodhi, awakening is accomplished at their intellect level and Vimukti
(freedom) from mind fetters and causes in life by diligent practices of
mindfulness meditation and practicing conscious aware life.

Qualities of a Zen Individual:

More compassionate, kind, loving, smiling, able to accommodate
wisdom, empower with knowledge which makes them a great leader.
People follow them wherever they go because they are great energy
motivators.

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 The Philosophy

What is the reason of your existence?

What are you carrying within which has to unfold?
What is unspoken within you which has to relate to a newer story in the universe?

Let’s talk.

We all have something invaluable within us, which unfolds in a special unique way,
provided we are mindful and observant about it. The Zen Masters philosophy and
practicing Zen is a way of life which helps mind to establish mindfulness and
regulate attention.

When engaging in practicing mindfulness, body focus is established, breath work &
correction is aligned and mind is understood.
You may want to engage in the Zen Masters way of life which adheres to the
following philosophy:

Mindfulness Rising and Observation:

Regularly, waking up half an hour early and practice of mindful observations.
Practicing mindfulness by observing things in the atmosphere, environment and
appreciating nature. Practicing mindfulness in all that they do and honouring and
revering ancestors as the sparks of lights.

Offering Gratitude:
Offering gratitude to the Sun, Nature, Moon, Work, Essentials, Water, Food, People,
Society and mindfully observing their value to life and earth. Mindfully
participating and engaging in preservation activities of nature.

Serving through Compassion:

Praying for family, children, parents, friends, society and world.
When compassion and value rises within the hearts and mindsets of people,
humanity rises to Oneness and Brotherhood. Sense of belongingness, love and
support ourishes aiding in earth evolution.

Engaging in Activities:
Spending time with nature, engage with circle in common activities, which may
include weaving, sewing, cleaning of garden, reading, mindfully engaging in
conversations, pursuing passion and activities of interest. They engage children in
their circle, this the Zen Masters believe is a way to eliminate greed, and empowers
mind with compassion, love and an attitude of service.
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 Constantly Focus to Rise and Spiritually Evolve:

Practice mindful meditations, inculcate good values and positive attributes within
themselves. The Zen individuals focuses on correcting and bringing change within
their own self, which they believe brings forth results in the external environment
and have effects upon their relationships.

Giving Value to Life:

Rendering gratitude and offering value to all the relationships, experiences and
learnings is diligently practiced by the Zen Masters. This has a strong resonation
with co-existence, belongingness and earth as a family is accepted at heart.

Foundation of Evolution:
Having a strong belief in the foundation of detachment, forgiveness, letting-go, and
practicing evolution by mindfulness engagement is rooted in the Zen individuals.
They live in the present and establish contentment while engaging in work and
daily tasks.

Practicing Kindness:
Observing and participating in all things with love and caring attitude, where there
is only scope to improve on altruistic love and sel ess states of kindness. Little
deeds which leaves impressions of kind actions in the hearts of humanity.

Creating and crafting Happiness:

The Zen individuals sets happiness as a default state within.
When thousands of lights can be lit from a single ame, it is the joy and happiness
to share, which light up the entire universe. Always serve a bit more than you
receive.

Let us imbibe the Zen Masters Philosophy into our mind, consciousness and life
by participating in the Zen Masters Program.

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 COMMAND

I AM a Child of the Lights,

I Love the Light, I Serve the Light and Live in the Lights…
I AM Protected in the Light, Illumine & Radiate the Lights.
I Bless the Light, Always, Now and Forever.
I AM the Source of Lights,
My earth agenda is to only to serve the lights and to free the beings
captivated in any darkness & bring them to Lights..
I AM the unlimited form to Serve the Divine Lights…
Thank You, Thank You, Thank You…

Steps -
1. In surrender to the Light Command, sit in a comfortable pose.
Observe that you are seated underneath the Mind Scan Tree of
Lights, Healing, Love, Prosperity, Ascension, Evolution,
Oneness, Enlightenment and Divine Oneness.
2. Mindfully breathe and absorb the Lights energy.
3. Receive any lessons coming for your personal self. Sit and
integrate the lessons, within your heart and spirit energy.
4. Heart Chakra (1-3 minutes)- First touch your heart chakra
with both your palms. Breathing in and out infuse the invoked
energy of the Master which you had selected in the day, af rm,
“I’m Blessed and Healed at my Heart.”
5. Solar Plexus Chakra (1-3 minutes) - Next, bring your palms to
the upper abdominal area where the solar plexus chakra is
located and breathing inwards, continue to infuse the energy
within. Af rm “I’m Blessed and Healed at my Solar Plexus.”
6. Sacral Chakra (1-3 minutes) - Bring your palms to your lower
abdominal area at the point of Sacral Chakra, infusing the
energy within, Af rm “I’m Blessed and Healed at my Sacral
area.”
7. Root Chakra (1-3 minutes) - This can be done by gently shifting
your palms to a convenient part of your abdomen, mentally
being aware that you are gifting the infused energy to the root
chakra. Af rm “I’m Blessed and Healed at my Root Chakra.”
8. Heart Chakra (1-3 minutes) — Touch your heart chakra with
both your palms, af rm, “I’m Blessed and Healed at my Heart.”

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 9. Throat Chakra (1-3 minutes) - Touch your throat chakra with

both your palms, af rm, “I’m Blessed and Healed at my Throat
Chakra.”
10.Third Eye (1-3 minutes) - Get your palms to your forehead and
partly covering the eyes so that the energy of the Master can be
infused for the desired purpose/ outcome of healing. Af rm,
“I’m Blessed and Healed at my This Eye Chakra.”
11. Crown Chakra (1-3 minutes) - Once the above steps are
completed, raise both your hands to the crown area of your
head and infuse the energy that you are blessed always to heal.
af rm, “I’m Blessed and Awakened at my Crown.”
12. Once Self-Healing is complete - join your hands together in
gratitude at heart area, thereafter cup it upon your eye lids and
gently open your eyes and drink a glass of water.

Notes -
1. Self-Healing to be practiced for 21 days everyday and
thereafter regularly.

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 First Meditation

Guided Mindfulness Practice

To develop Resilience, Con dence, Inner Charge and Strength

Steps:
1. Close your eyes.
2. Align your posture, connect with your breath naturally. Let go of all controls
(emotional or thoughts related) by breathing in and out couple of times.
3. Focus on taking abdominal breathing: bringing in air all the way down to the
lower abdomen, and breathing out from there.
4. Visualise yourself seated under a tree and mindfully observing that you are
carrying a mindset to practice meditation.
5. Further progressing ahead: establish inner focus and observe mother nature.
Connect with the elements of nature, it’s resources like plants, herbs, minerals,
water falls, breeze, sun energy, bees, birds, squirrels, rabbits and more…
6. Mindfully absorb the nature elements by breathing and practice gratitude with
mind and body. Thank Mother Earth.
7. Thereafter, bring your focus on what you are wanting to accomplish: Task at
work, healing, study, sleep, journalling or anything else. Choose one area
mindfully.
8. Bring your complete attention to the chosen area. Mindfully observing all the
areas in it, even the minutest one, direct and infuse your energy into it.
Observe that it is motivating, energising and that you are getting nourished
with happiness and con dence energy.
9. Practice the mindfulness state, until it is fully accomplished and in a realised
state that the strength is received. Once complete anchoring your mind, coming
back to your newer realised state of consciousness, open your eyes mindfully
and breathe easily and freely.
10. Drink water in a happier realised state. This nourishes your body cells and
boosts your immunity.

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 Zen Key 1
The Working Culture

1. Do you engage in mindfulness practices regularly? When was the last time that
you practiced it?
2. Do you nd time to engage in a physical task which is not directly related to
your work but aiding in your productivity? Eg: Yoga, Cycling, Walking in the
nature, Swimming?
3. What are the list of things which you can be grateful about in your work area?
4. What are the plans which you would like to accomplish in your week’s off?
Journal it and once complete, tick it out.

Do you have a job, a work to be engaged with?

Do you render gratitude to it?
How often? Sometimes, quite regularly or forget to be grateful? It does not matter
how big or small the job is, or the role that you play is senior or junior, or how
rewarding is your income and success. You have to practice gratitude mindfully and
regularly.

Let’s join in this mindfulness activity:

Steps:
1. Close your eyes.
2. Imagine mindfully for a minute that your desk space is clear, neatly arranged
with - the desktop/laptop, glass of water, a plant, corporate calendar, frame of a
loved one or mentor, vision of your company and any award which you have
received.
3. Mindfully observe that you are calm and delivering your role diligently and
with awareness. You are able to complete the tasks and you are deriving great
happiness by performing the functions.
4. Let’s develop a healthy working group culture : Individuals who are oriented
with Zen nature, mindfulness states and they believe in co-existence. Hence
they are cohesive and are comfortable working in both smaller or larger
groups. Even when they engage in singlehanded tasks they are able to deliver
results. They are contented, focused and re ect about their actions in work.
Thus, their mindset is operating from a higher vision and perspective.
5. Observe that your main focus is upon the vision which your’re able to visualise
in your mindset. Accordingly practice constant alignment while participating
or engaging in work. As you are internally wired to mindfulness, you are
observant and attentive. Your consciousness is disengaged with from anything
external thoughts and emotions and hence with full charge you are delivering
in the present. With your conscientious and mindful energy, even with lesser
resources, you are able to deliver outcome and produce results.
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 6. Within your mindset, you are free from limitations and does not display any
negative projection towards your work atmosphere. You are adaptable to all
groups and experiences - the key strength to any work culture and ambience.
7. In groups, you’re able to motivate each other, inspire to think and lead your
team to operate from a broader spectrum of understanding, gently building
resilience and strength instead of competitiveness. They do not let their team
mates to dwell in darkness and rather strive to bring them out of any internal
con icts or stresses if any. Work culture becomes healthy, productive and
peaceful.
8. Delegation of team work and assignments is in the interest of the speci c
strengths and capabilities of team members and not taken at an emotional
thought level. This prevents biases and preventing unhealthy culture and
faulty projections coming up in the work atmosphere.
9. Stay focused in all that you do and before heading home from work, offer a
gratitude prayer for the day.
10. Let’s practice the following Zen Prayer / Af rmation for You, the Taskmaster:
I Am fully present in the place where I Am meant to be
I know of my deep-spirited purpose here
I understand and agree that when the purpose of what is meant to be is
accomplished, I would be in another place where I Am meant to be…
I contribute to this place with sincerity, dedication and efforts.
I AM continuing to grow and my efforts are valuable..
I rejoice in the happiness of completing the tasks in hand.
I Am constantly growing and learning well.
This is gift of Life.
Thank You Lights.

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 Zen Key 2
Way towards Mindfulness

1. What’s your longest held thought, vision or goal which you would start to work
on priority?
2. Are you mindful to dedicate attention and time into it, knowing that this vision
holds a future for universe?
3. List your strengths and positive qualities. Mindfully practice meditation with
yourself while strengthening the value system within you. Practice gratitude
with individuals who helped you in shaping up these strengths.

Guidance towards developing Mindfulness: A Zen Mindset

Note:
1. The key is to develop a healthy lifestyle where mind matters are observed,
re ected and understood.
2. Mindfulness state helps in developing a positive mindset. With regular practice
and dedication, it empowers the mind with calmness, empathy, compassion,
value, strength and more. These qualities empowers mind to awaken and be
diligent.

1. Choose a hobby or an activity which is simple and fun for you to engage with
regularly.
Examples:
• Planting plants in nature or pots and dedicating regular time to observe it’s
growth, nurturing it with care and love. Communicating with them and accepting
the plant as a life’s gift.
• Bringing home a pet and engaging in care and bonding with them. Developing
value system by learning with them and realising the importance of having them
in your life.
• Anything else of personal awareness or interest: Engaging in hobbies, art form,
journaling, meditation and writing.
2. Develop an approach to create and craft gratitude in all that you do, are
mindful to spend time re ecting and observing.
3. Finding time to take offs and holidays when required, practicing mindful
detachment from technologies, habits and thoughts which may frequent ones’
mind. To practice detachment from attachments.
4. Reviewing life time and again, offering gratitude to the challenges which
shaped up your mindset with strength. Releasing barriers and inner pictures
with mindful practices.
5. Learning to practice surrender in prayers and spiritual practices.

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 6. Engaging to dedicate time and availability in only what is required and

disengaging from actions where you are not required.
7. Clearing of draws, storage’s and letting go of the material objects which has
served your purpose.
8. Blessing your people, experiences and reciprocating that each of it taught you
and gifted you with something invaluable.

Zen Key 3
The Zen Mantra for Success at Workplace

Let’s join in this mindfulness activity:

Steps:
1. Close your eyes.
2. Observe for any personal habit or mindset, which you would like to correct for
yourself.
3. With Mindfulness meditation, now practice to disengage from those senses,
thoughts or experiences which led you towards developing that habit which is
not healthy or favourable for you.
4. Breathe in, breathe out and observe that you’re seated under the Tree of Lights.
Mindfulness practice disengages man from the toxicities and frees them from
the perils of destruction.
5. Visualise your workplace and place yourself in it. Mindfully observe for any
trigger points, stress, challenge. Observe how you respond to it? Smoke, drink,
eat, overthinking or anything else. Are you mindfully wanting to resolve it and
change it within you?
6. As you mindfully meditate, observe that your stress is being cleansed from
your mind states. Disconnect or detach from smoking, over drinking,
overeating, etc. Anything which is toxic for you or where the threshold to
contain the same is exhausted, is revealed by your mind. This is a warning sign
for you to practice detachment.
7. Find your Zen self: your peace area within. Mindfully breathe and build your
inner energy. Thereafter, re-re ect if you are able to practice in your work
tasks positively.
8. Observe that you are enjoying the process and deriving happiness from work
place. Practice mindfulness and offer gratitude to your work.
9. No matter how big you grow, or have grown, never stop doing the simple tasks
which you engaged in doing and practicing: Setting your house clean, cooking,
washing utensils, laundering clothes, visiting your local post of ce are some of
the life related joyful and happy things which you must engage forever - key to
long-lasting productivity and successes to follow.

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10. Thus when the self-realised individuals are operating on any organic agenda,
vision and tasks, they are mindful to operate from a higher evolved states of
consciousness. Their vision gets blessed with virtues of compassion, peace,
inner patience, trust and art to surrender.
11. Such a realised individual focuses on solutions and they look into a problem
area only to understand any aspect needed for correction. Such a Zen being,
does not judge, ridicule, or limit others. Rather they focus on communicating
effectively and in the process, uplifts their team’s energy and motivating
them, a great leadership tool to accomplish success in the work place. A Zen
realised individual’s thoughts operates from Lights. Thus, while contributing
from light Source, they uplift the vibrations of earth and continue to progress
to higher dimensions of lights.
12. Once you have completed this mindfulness meditation, overcame a limiting
habit, open your eyes and drink water in a happier realised state.

The Zen Af rmation for Success

I Am aware that my life has a purpose through my role.

I Am blessed to be in the role that I am in.
As I observe, I mindfully grow and deliver better.
My organisation is growing because of the efforts which I put in there.
I Am an integral part of this great vision.
I Am aware of my role and diligently focus to deliver success.
I Am grounded, happy and growing.
The ecosystem is balanced and growing.
I Am contented and happy.
My work is my blessing.
Thank You, Thank You, Thank You

In your next holiday, do the following activity:

Creating a Gratitude Jar

1. Set up a free day to construct a gratitude jar for yourself.

2. Pick up a pot, a jar or a bottle of your choice. You may choose anything which
is either ceramic or see through glass jar.
3. Bring out vibrant colour papers, art materials like butter ies, stickers, dried
herbs and owers, coloured strings, thermocal balls for lling the jar.
4. Cut the vibrant papers into small lea ets and write about things, mission,
foundations and learnings that you’re grateful about. Each of this can be
written on different lea ets.
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 5. Once complete, roll it up and tie it with the coloured strings.

6. Begin to ll up the jar, adding all the decorative items which you have
assembled and bring it to 3/4th capacity. Leave some space free always for
future adding. Whenever, the jar gets lled, you can always get yourself a new
one.
7. Once the jar is complete, lit a candle, place small plant besides it and engage in
mindfulness meditation.
8. Observe and re ect how beautifully your life is lled with grace, happiness and
moments involved gratitude. Once complete, mindfully open your eyes and
drink water.

Zen Key 4
Mastering Relationships

1. What is your understanding of a spiritual relationship?

2. Are there any challenges which you face to attain a positive relationship?
3. What are the immediate tools which you have in the present to work upon it, so
that your relationship becomes rewarding, happier & contented?
4. What are the long term goals which you consider to create for evolution of your
relationship?
5. Open a vision: how would you want to evolve spiritually in this relationship?

Note:
1. Find time to journal about your journey in the relationship.
2. Observe, what past is controlling or limiting your present in the relationship.
3. Dedicate time to practice mindfulness meditation and while forgiving any
unhappy states, mindfully sow seeds of love, empathy and compassion within
your consciousness.
4. With regular mindfulness practice, observe the strength growing. Journal the
changes and positive transformations. Practice gratitude.

Foundation to build a Zen Relationship:

1. Both the individuals should decide to enter into an understanding to practice

Zen Relationship.
2. They must encourage and assist each other to develop empathy, grounding,
compassion.
3. Must not judge each other in the role of being a husband or wife, rather must
develop their sense as being Zen Individuals in a relationship.

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 Tonglen / Compassion Meditation

Tonglen in Tibetan is giving and taking or sending and receiving.

With this mindfulness meditation, the pain and suffering of the earth and mankind
can be reduced and eliminated.

Compassion when builded up with inner surrender, alignment and positive

psychology develops the foundation of happiness within an individual. When
compassion is practiced regularly, there is inner peace and this a pathway towards
self realization, service and ascension.

Compassion meditation can dissolve self-centredness, isolation and brings a being

out from the inner con icts of self-suffering. It helps in developing altruistic love,
encouraging and helping an individual to develop the ability to love & accept
themselves and others.

Steps -
1. Close your eyes. Pay attention to your breath. (Pause) Breathe in and out.
(Pause) Relax yourself completely.
2. Pay attention to your Heart Centre. (Pause)
3. Breathe in out. Relax and ground yourself at heart area. (Pause)
4. Put your awareness to your heart, breathing from your heart centre. As you
put your focus, you will experience a shift in the
energy frequency within. Nod and let me know once you experience this.
(Pause)
5. As you are mindful of this meditation, visualize the opening of a beautiful, pink
lotus ower at your heart centre.
6. With every breath that you take further, you will witness the opening of a 12
petaled lotus ower opening, radiating it’s
fragrance.
7. As you continue to stay focused at your heart experience, the energy to heal
with love and forgiveness is fully getting activated within you. (Pause)
8. Now as you witness this energy increasing and rising within your
consciousness, observe which is the most important relationship
in your present, which you are wanting to attain clearing or healing. If there is
nothing that you choose, yet what is needing to
be healed will be directed to your consciousness.
9. As you observe and witness this, pain or suffering which both of you have
endured has also caused pain to the world, our universe. Maybe, you were
ignorant about this and hence love, as an energy of seed is needed for you.
(Pause)
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 10. As you are witnessing this, observe Mother’s seed of love being activated
within you. Please receive and absorb. (Pause).
11. As you continue to breathe in and out, accept that our own comfort, goodness is
increasing, which is being gifted to earth as well, thus helping in eliminating the
earth from the pain.
12. Continue to breathe in and out, being fully absorbed in the moment of inner
truth and awareness within. Your consciousness at heart area is expanding and
this is gifting you many positive feelings and experiences. (Pause)
13. May you be happy, at peace and be free from suffering. Mother’s seed of
forgiveness is activated within you now. Please receive and absorb. (Pause)
14. You come from a space within to heal with love and forgiveness. This is the
ultimate superior truth. (Pause)
15. You are lled with love and kindness. You are free from all dangers and safe in
Mother’s protection. You are well within your
body and mind and free to walk ahead with ease and happiness.
16. Direct these gifts that you have received to the individual who has appeared in
front of you or who you chose to heal. (Pause)
17. Further, gift these gifts to the earth and the universe from your heart. Let it
ow, grow and create abundance to the earth.
18. Now you may sit back relaxed and continue to absorb the full integration of
healing, including any clearances which you are observing or witnessing
within. Thank You. (Pause)
19. Once you are ready to come back to your body and consciousness of awareness,
offering gratitude your eyes. Drink water.

Bene ts -
The Tonglen / Compassion Meditation when regularly practiced helps:
1. In the healing of chronic pain, negative body image, stress, pain, improve the
immune system.
2. Reduces anger, heals dissatisfaction, improve resilience and patience.
3. Heals social anxiety, antisocial behavior and development of positive
personality.
4. Aids in healing of relationships, emotional compatibility and alignment with
harmony.

Relationship Af rmations for Couple

I honour and value your presence in my life.

While I am complete, I know your company adds to my inner strength and
purpose in life.
Together we have a purpose to be in Oneness and Alignment with Lights.

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 I Am spiritually grateful for the grace of God for having to bring your into my
life.
Our relationship of Love and Union brings more maturity, love and growth for our
earth.
I Am grateful for the Peace, Balance and Love that our consciousness is gifting us
with and it’s operational from the source of in nite abundance and lights.
We are free to grow, rise and evolve ahead.
Thank You for being in my life…
Thank You for being in my life…
Thank You for being in my life…

We are blessed,
We are blessed,
We are blessed.

Zen Key 5
Natural Beauty & Health

Lets’ take the following steps for accomplishing Zen Beauty:

1. Meditate in nature / visualise being in nature.

2. In the mindfulness stage observe the herbs, the plants and the greens.
Mindfully practice gratitude to the nature.
3. As you are absorbing the energy from the nature, realise how it’s beautifully
lling up your cellular body with joy and nourishment, releasing all that is
needed to let go.
4. Seek forgiveness for any violence or cruelty practiced through your thoughts
and actions. Release all energies of self-centredness and practice inner
development of love, empathy and kindness towards self and others.
5. Make meaningful decision and choice that you are going to take care of your
body, eliminate thoughts which are toxic or destructive and practice gratitude
with nature.
6. Thank Mother Earth and God for nature’s creation upon earth. Make a choice
to take care of nature whenever possible.
7. Observe that as your empathic nature is growing within, your aura is emitting
the light to the universe and the energy is beautifully expanding.
8. Af rm/ Pray: My mother earth is blessed and I Am an integral part of this
productive creation. Thank You Mother Earth for beautifully teaching me the
art of letting go, of decluttering and cleaning the earth by taking charge of my
thoughts and increasing my awareness.

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 9. Once complete, mindfully come back to your body and consciousness of

awareness and ground this state within you.
10. Open your eyes and drink water absorbing the sweetness as you cherish the
energy with grace and gratitude.

Let’s do this activity:

Crafting Inner Beauty
1. Gift yourself few potted plants of your choice, with blooms or otherwise.
2. When selecting the plants, try and study the nature of the plant and observe
how it’s vibes are matching with yours. Communicate with the plant. Welcome
the plant into your home with lot of love and gratitude.
3. Dedicate a place in your home or garden for it to grow and bloom. Observe that
this place has enough sunlight, ventilation and energetically the plants are
feeling belonged to the place.
4. Daily in the morning and evening nd time to spend time with your plants,
communicate and express your thoughts and feelings. Focus only on
communicating positively and do not dump your thoughts into the pot or
plants.
5. With regular care and communication, you would observe that your thoughts
are more happier, any self-centredness or ill feelings nds natural cure and
slowly your energy of thoughts and communication rises to higher states. This
can be noticed through any changes which you observe in your circle, life and
work area. Your healthier association improves, unhealthy patterns and habits
goes out of your life.
6. Once in a month or more, dedicate time with your plants engaging in craft
works and writing of poetry or quotes, dedicated to your plant. This helps you
with grounding and deeply cured. The plants also would respond to you in
positive ways through blooms and fresh growth.
7. When a leaf withers, or when a plant dies, accept it as a natural way of life.
Offer gratitude to the plant for having to gifted you with the blooms in life.

Note:
1. Plant gifts man connect with their intuitiveness, inner nurturing and healing
powers.
2. Engaging in the crafting of inner beauty with gardening leads a man to close
their old cycles, nd fresh meaning to life and this has profound impact on
mind’s progression and health states.
3. Empathy, sense of belonging, healing powers and happiness increases by
connecting with nature.
4. Plant is God’s gift to mankind. Mindfully we must offer thanks to God, who’s
love for us gifted us with herbs and plants in our life.

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 Mindful Activity

Practicing mindfulness during eating helps in healthy nourishment.

Overeating, abuse of body, emotionally hazardous nature like unhappiness, anger,

guilt does not occur when one practices mindfulness. Rather, one feels happier,
positive and consciousness state is lled with value and satiety. Digestive system is
healthier and immunity is good.

Always, take your plate with gratitude, mindfully serving and preparing your
platter. Mindful chewing, eating are the ways to practice positive eating habits.
Offering gratitude to the food, who prepared or served it for you, who send it to
you, and grace to mother earth helps you in developing compassion and love
energy. You begin to enjoy the food better and nd it more tastier.
This arrests and curbs your excess hunger. You do not over-eat or destroy your
body immunity.

When you engage in mindful eating, you will notice that you are more happier,
lighter and positive. Post eating, take upto ten minutes to do nothing and just be
mindful to ow with the natural pace of breath, gifting it gratitude and compassion
energy.
This would signal your mind and brain to release quicker digestive enzymes to your
stomach, intestines which would digest your food easily.
When your body is happy it accomplishes better states of health and energy.

Practicing mindful eating helps in increasing mind and body energy, strengthening
aura, strong mindset and inculcating healthier positive habits.
You are able to deliver and serve more to the universe.
When body is healthy, body and mind is active - you are able to deliver your higher
purpose in life.
When mind is aware, body is healed.

Note:
1. Chew a morsel of food 10 to 12 times.
2. Do not gulp it down. Always be patient when you are eating.
3. Chew and direct the food little by little into your gut. This way you will stop the
need to over eat.
4. Establish a systematic timeline to eat food.
5. Regularly commit yourself to exercise and dedicate time to mindfulness.

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 Having Overeaten

1. Practice self- forgiveness with body and gut: This way you do not develop
guilt, lack of trust, unworthiness states with your body and health.
2. Mindfully, give love, lights and compassion energy to your body and gut area:
This helps in activating your body’s digestive mechanism and food is digested
easily.
How to develop a Zen Body?

1. Take care of your body.

2. Keep it clean, wear comfortable clothes.
3. Eat health mindful food.
4. Engaging in nature work and relaxing in nature, visit garden and meditate.
5. Do not engage in other things when you eat. Opt out of technology during
eating.
6. Chew your food slowly.
7. When you experience discomforts like acidity, burping, throat dryness, practice
forgiveness with your body. Place your palms on the area of the discomfort and
seek forgiveness with your body. Send energy of love and compassion to your
body. As you increase this strength with your body, you would be mindful not
to abuse or load your body.
8. Practice gratitude regularly.

Mindfulness Af rmation for Good Digestion

My body is relaxed.
My mind is relaxed and thankful.
I am mindful of eating and the food that I eat is getting digested well.
Absorption and elimination is occurring naturally.
My health is fresh, strong and gifted with immunity and healing powers.
I bless my stomach with compassion, love and gratitude.

The Zen Af rmation & Prayer for Body

I am creating a light body everyday and creating an energetically tter body.

I focus on the positivity of my body.
I focus on a healthy body.
My body is creative, radiant, happy and comfortable.
My body is my blessing.
Thank You, Thank You, Thank You

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 Zen Key 6
Crafting Happiness & Contentment

1. Did you go slow today?

2. What’s one thing which you would like to change about yourself, which would
forever in uence your happiness and contentment ratio?
3. Choose this weekend, dedicate time and draw your vision for future, starting
from the present.

Let’s do this Visualisation Activity

1. Visualise your present day life activity or work area.

2. Ask yourself, is this what you always wanted to do? Do you relate to happiness
or a state of contentment while carrying out this activity?
3. Are you in a joyful state, and do you see doing this for the rest of your life?
4. Why are you doing what you’re doing?
5. Are you missing out on doing anything else which is closer to your heart and
mind? When would you want to start with it?
6. What are you needing to be mindful about? Would you want to let go of any
distraction, worry or haste from your lives?
7. Observe yourself engaging in an activity which is closer to your heart. Like
playing a saxophone, or getting into a talent activity, a creative eld area,
anything which is close to your mind.
8. Develop a focused and grounded mind with mindfulness activity. Realise that
you’re ready to live in the present.
9. Mindfully as you breathe in and out, strengthen your mind and af rm that
you’re creating space in your life to carry out those mindful activities which is
closer to your heart. That you are free from the worries of life, it’s ne to be
aligned in the day and be here in the present.
10. Visualise that you are dedicating and participating in your passion and are
deriving great joy, happiness and contentment.
11. Your joy and happiness is getting profound over the coming months and years,
because you are enjoying what you do. Your vision is far more clearer than the
past and you’ve created a success story with your passion.
12. Life is rewarding you in many ways and you’re touching many lives, inspiring
them with passion and helping them to develop their vision too.
13. Mindfully engaging in this vision building activity, you can draw your
consciousness back into your senses and body and open your eyes.
14. Drink water.

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It’s important to just observe and gaze simply at times, to let no thoughts pass
through your mind.
It’s good to ask:
1. What’s my larger plan?
2. What’s my Purpose?
3. Why am I here?

Journalling, observing and practicing calmness mindfully reveals to you of your

larger plans and purpose. Mostly the path is so close to you that you most probably
missed out seeing it, when your gaze was xed far ahead.
It’s important to be in the present, the good life which you desired living, just
needed your attention in the present.

The Zen Forgiveness Af rmation for Self-Worth

I forgive everyone who does not give me honour, value, time or respect.
I forgive each of them who ridicule, ignore or sideline me.
I forgive everyone who cut short my communications, words, thoughts or curtails
my freedom to express.
I forgive everyone who labels me with names, statements, creates a mockery or
speaks ill behind my back.
I forgive all those, because of whom my good name got tarnished in work,
creativity, life’s growth, relationships and social circles.
Further, I forgive them for progression and success and wherever opportunities
got lost, delayed or affected.
I now realise the power of being in lights. I accept that I belong to the light.
I accept that my energy ow is strong, divine, pure and meant to further grow.
I stay aligned with lights grow, multiply and manifest all abundances and
goodness ow: spiritual, harmonious and trustworthy.

My success, name and fame is growing in nitely and I Am the role model to craft
and bring more opportunities of growth to this universe and all the benevolent
beings upon earth.
My society and people are learning from me.
Thank You, Thank You, Thank You

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 Zen Key 7
The Taskmaster

1. Are you feeling free within?

2. Journal: what tools are you equipped with always which helps you to nd
solutions in your life?
3. Are you exercising those tools enough?
4. What exercises should you wish to engage in to strengthen your intellectual
tools?
5. Have you carried out your journaling activity?

The Zen Activity for Taskmasters:

1. Imagine a situation, a challenge or a test which you are presently needing to
address and nd a resolution.
2. As it comes up in your mindful awareness, slowly begin to pull your attached
energies from it and draw it back it to yourself.
3. Mindfully detach and bring your attention to your complete breath. Inhale and
feel your breath going all the way to your stomach.
4. Get your mind to be free and in peaceful state for some time, releasing all
unwanted mental chatters and thoughts.
5. Observe that you are watching an open clear blue sky and absorbing the lights
from there. Realise for a minute that everything is clear, and you are going on
a walk by yourself. This walk is to free you and gift you a solution, an answer
that you’re wanting to receive.
6. Keep walking and further and there you meet a Guide, a Teacher, a Zen Master.
As you observe the Master, a new dawn of lights envelopes and protects you.
Witness that all your vulnerability and fears disappears if any.
7. Relax, go slow and listen to what the Zen Master is telling you. Is it a lesson, a
suggestion or a guidance? Mindfully accept it.
8. As you accept it, realise the states of transcendence and evolution occurring
for you. Mindfully continue to absorb it, realising that the highest virtues
states is being accomplished for you. This is the path of oneness which delivers
you with lights and strength.
9. Mindfully, now shift your focus from your Teacher unto the situation which
you choose. Infuse this light energy into it.
10. Slowly as you observe, everything becomes crystal clear for you. The thick
dense of darkness as soon as the lights touches it is getting cleared and clarity
and higher vision is attained.
11. Continue to infuse the lights and deliver the answer which you received from
your Teacher, the Zen Master and know that the outcome is already
accomplished.
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 12. Feeling the happiness, receiving the contentment, offering spiritual gratitude to
your Teacher, gently come back to your present consciousness and open your
eyes.
13. Drink water and stay focused in all that you do, the steps that you take ahead
and offer gratitude for the lessons learnt.

The Zen Af rmation & Prayer of Mission

I am aware of my life owing.

With the passage of day and new time, I am getting enriched and know that my
life has a de nite purpose and mission.
As I journey through the lights, my life is becoming more stronger and the many
plans are getting unfolded.
I am strong to participate in the plan as I am serving the lights.
I am a Child of Lights

Zen Key 8
Abundance in Lives

1. Are you free from your pain within?

2. Are you embracing freedom?
3. Have you practiced gratitude for being alive?

Forgiveness & Letting go

Mindfully, let's choose to move ahead by participating in this activity:

1. Choose a day which is combining with a holiday or a weekly off.

2. Mentally connect with any being, a valuable person who had a major impact
upon your life and presently is not in your life, either through death or
separation.
3. Recall what all feelings and things of that person are you still holding in your
present space, what you could not let go.
4. Begin to collect those things, valuables and remove it from your closet and
drawers and mindfully release the pain from your heart by practicing
detachment. Clear things from your space.
5. Journal the feelings, thoughts and memories which are coming into your
awareness and gift yourself love. Knowing that, you yourself as much as
anybody in the entire universe, deserve your love and attention, heal your
heart with compassion. You have to teach yourself to learn and bloom from
inside out. With love you are embracing yourself with strength.
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 6. Light a candle in your space and by observing the ame af rm: I thank you for
teaching me lessons of detachment, of the importance of loving myself. I
embrace freedom from this moment of awareness. I am now free. Thank You.
7. Mindfully engage in oneness and meditate. Rest well. Give your body care and
rest.

The Zen Af rmation/ Prayer for Abundance:

My universe is a source of in nite abundance and I am blessed with abundance.

I realise how blessed am I to be part of this abundance.
I am thankful for all the blessings.

Everyday in the minutest way I am contributing to the universe co-creating and

generating happiness, kindness and growth to the world.
I am strong to grow and experience further abundance.

Children of this universe are blessed with the resources of abundance.

Universe is recognising my potential and contributing through me, thus blessing
me with abundance.

I Am ready to continually serve.

I Am blessed to serve, I Am blessed to serve, I Am blessed to serve.
Thank You, Thank You, Thank You

Zen Key 9
Spiritual Universe

1. Are you observant of your spiritual universe.

2. What activities are you guided to undertake to make your life and universe
more spiritual.
3. Did you mindfully bless your relationships in this week?

Parents: The pain of seeing off your children at the airport or going to a new place,
can only be felt by you!
The joy of receiving them back from the airport or return can only be experienced
by you.

The Love, Surrender and Blessings of Parents could only be understood by

Children…

This is the Lights legacy...

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 In the pain of separation and in the joy of reunion, we rejoice in the lessons of Love
and Lights...
The legacy continues in the truth called Life...

Zen Masters Af rmation for Children

My child/children are my light, my Sun…

They have come into my life to participate in my life and light plan…

As I do good unto them, they learn to serve and do good to others.

As I reside and live with them, their darknesses gets melted…
Our darkness gets liberated…

We are here to impart each other lessons of Love, Lights, Kindness, Forgiveness,
Compassion and more…
Together, we make this planet a better world.

My child/ children is my Love, my Light…

May they be blessed to rise in “Sun’s” frequency….
Thus contributing to earth frequency expansion and growth.

Thank You my beautiful Child/ Children for having to come down to this earth
and my life.
I Am blessed to be your Parent.

Blessed be with Mercy and Lights…

Thank You Zen Masters of Lights and Wisdom!

Clearing the Space

1. Mindfully you are guided to take some personal time-out for yourself.
2. Keep a journal, diary or a notepad with pen ready with you.
3. Re ect on a relationship: long-term or a recent entry which has been hard upon
you. In this relationship there are challenges which you may not be ready to
face yet or neither can avoid a direct or indirect confrontation.
4. Observe how your breath has just shifted the moment this relationship has
come to your awareness. Mindfully breathe out releasing any stress and
coming to your space of strength.
5. Thereafter, mindfully nd that you’re seated underneath a tree of life and
lights, with a Teacher who taught you valuable lessons in life.

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 6. The Teacher is teaching you to accept and understand that the relationship
which you have been guided to re ect and observe, is there in your space to
help take certain tough soul lessons for your own good. Through mindful
awareness and observation release all limitations, lack of courage or any other
state or feelings rising within you.
7. Thereafter, re ect and understand the mindfulness soul lessons, the person is
teaching you? Know that these are spiritual lessons for your own
strengthening. The experience upon the environment may be otherwise, but
you’re internally re ecting upon the lessons. Letting go of the judgement and
strongly opinionated thoughts, practice detachment with the experiences. It is
here that the beautiful spiritual learnings ows.
8. Strengthen your spiritual energy by mindfully absorbing the lessons. Offer
gratitude spiritually to this individual who is there in your life. Thank them for
all the experiences and release any discord or unfavourable energies, or
discontent phases. Embrace union with lights and integrate this in your
emotional states.
9. Observe the freedom this mindful state is bringing for you. Once fully realised
and accomplished, open your eyes and drink water.
10. Journal the lessons received and understood. Write the date and sign
underneath. The exercise can be practiced time and again until complete
learning and evolution is attained.

Zen Key 10
Ascending with Ancestral Blessings

1. Ask: Am I mindful today?

2. Did you stay away from the earth based dramas and focused to stay spiritually
aligned with lights?
3. Make a list of goodness activities which your ancestors taught or passed on to
you?
4. Find time in this week to engage in those activities and bring forth the
blessings to your present reality.

Let’s do an activity:
Honouring Ancestors:
1. Choose a dedicated time & day as per your family culture or societal
foundation. This can be also carried out on a remembrance day of an ancestor
too or simply because you are wanting to bond and honour your ancestors.
2. Dedicate some time or few hours on the chosen day in honour of your
ancestors. Disengage from all the hustle and chaos of your regular life and
practice mindfulness.
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 3. Assemble valued materials, belongings, objects or gifts which you have in your
personal space or have received from your ancestors if any, on a platform or
table. You may also lit a candle or a metal lamp. The ame is to acknowledge
the source of ancestors.
4. Mindfully journal the gifts in your life and write a letter offering gratitude and
blessing to your ancestors. Place it on the table.
5. Mindfully sit and meditate in honour and reverence to your ancestors.
Communicate from your heart and let them know how your life is honoured,
worthy and receiving with rewards due to their blessings from lights. Anything
else as revealed by your heart. Once complete, offering gratitude come out of
the meditation.
6. If you are called to make any donations, offerings in the name of the ancestors,
you can choose to participate in the same.
7. Put the gratitude letter in your personal le or place.

Note:
1. Should you wish to engage in healing with your ancestors, practice mindfulness
meditation after aligning with lights mindfully, for one and upto three days.The
healing would bring shift into your life.
2. If there are any personal challenges which you wish to overcome with the help
of the ancestors, then do the following: Write a letter, visit a owing stream, or
owing water body and oat the letter in the water.
3. Observe mindfully that the message is given to the ancestor by water and
resolution should be attained in the days to come.
4. Mindfully practice gratitude with ancestors.

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 Zen Key 11
Mindfulness and Meditations

1. List those aspects in your personality or life for which you are grateful about.
2. How many times in this week did you practice appreciation for people?

Mindfulness + Gratitude + Appreciation

The Zen Masters guides the following pathway to nd or attain freedom from the
controls of hunger domination.

1. Practice Mindfulness:
Where you are in the present, the life has led you to be there to attain lessons,
understanding, experiences and evolution. Accept and adapt to it - Have no controls
and con icts. Observe and participate in everything with detachment.

2. Practice Gratitude:
As you become aware of your mind’s attitude, re ect and practice gratitude with
mindfulness. While engaging in mindfulness, you become aware to practice
gratitude to the air that you breathe in; become grateful for your breath.

Each action of gratitude allows you to be in the moment of the present, disengaging
you from any painful past, or a tough present or a hopeless future.
While being in the present, you become aware of the many miracles of life occurring
in your day to day life, revealing that life is owing and you have a beautiful choice
to be in the present, to craft a new way to life, a new dawn of awareness and
sensibility to be realized.

Gratitude teaches that you are not needed to chase anything, rather while you are
engaged in the present, you are enjoying everything, are content and what you are
manifesting is easily coming to you.

3. Practice Appreciation:
Appreciating the beauty within self and that of others through mindfulness,
teaches you the art of being positive. There are lessor judgements, the stronger
opinionated feelings dissolves and understanding about self and others in the role
of your life becomes better.
So too you do not have to look out for wait for motivation from outside. Rather,
when you practice self-appreciation mindfully, your positive energy is getting

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developed and getting builded up making your energy to draw those people who are
able to honour and gift value of worthiness.
Your growth becomes profound. You further able to appreciate them and the circle
of associations. Thus, you are in a pathway to have meaningful, loyal people and
happy friends for your life ahead.

Sincere practice of appreciation also heals the shadows of self-defeating

mechanisms, self sabotaging and destructive behaviours.
When you are practicing inner appreciation, you are directly helping yourself to
improve your self-worth, value, positive energy and strength.

Let’s do an activity:
Building Self-Image

1. Take out time, list out the best and unique qualities, which makes you to stand
out with strength.
2. Journal it. Colour, draw or create artwork symbolic to the qualities.
3. Mindfully observe that you are feeling appreciated for your self within. Breathe
and integrate.
4. If you feel unworthy about anything or any feeling surfaces up while you
journal your qualities, take few moments out, practice mindfulness, Breathe out
the stress area or unworthy feeling and attain freedom for your mind.
5. Thereafter, continue with the selection of the following positive strength key
words and write it in your journal.

Key Words & Qualities

I Am Knowledgeable, I Am Beautiful/ Handsome, I Am Meaningful, I Am Insightful,
I Am Healthy, I Am Loving and Lovable, I Am able to give and receive, I Am
grateful, I Am able to put constant efforts, I Am Reliant and Trustworthy, or
anything else which you strongly resonate with.

6. Mindfully integrate it within your consciousness and strengthen your mindset.

7. In the subsequent days, carry out those activities which makes your vibrate to
your newer energy of shift and help you to co-build Self-Image.
8. Practice gratitude with your mind and your positive strengths.

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 Zen Key 12
Giving back to the Community- a Way of Life

1. Did you honour yourself and universe today?

2. What af rmation are you drawn to practice today?

The Zen Af rmation/ Prayer for Parents

My Parents, I seek forgiveness, for not listening, acknowledging and valuing your
invaluable presence in my life.
I seek forgiveness,
I seek forgiveness,
I seek forgiveness,

Please forgive me,

Please forgive me,
Please forgive me,

Permit me to love you back again…

Permit me to love you back again…
Permit me to love you back again…
Thank You, Thank You, Thank You…
I LOVE YOU !

All my egos have melted..

My relationships are all healed,
I Am able to acknowledge Love, Lights, Trust and Faith in my Life,
I Am experiencing harmony and in nite growth into my life.

My spirituality, spiritual strength & growth is multiplying,

This I honour in your name, my beautiful parents,
Divine Agenda through me is getting served,
Divine Will is honoured through me.
Divine Lights are owing to the universe…

Thank You my beautiful parents for this gift!

Thank You gifting me your universe!

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 Mind Scan®
Centre of Healing, Inner Transformation and Life Evolution

Phone: +91 9820097181 / 9892737181

www.mindscancentre.com

www.prameelasreemangalam.com

drprameela@prameelasreemangalam.com

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