How to Set Your Intention and Act Wholeheartedly

Setting Intention

Setting an intention is a way of pointing yourself in one direction, toward an important value or goal. It is a way of identifying a quality you wish to nurture in your life.  Setting an intention can be done skillfully or unskillfully.

First, lets go over how to unskillfully set an intention.  It is not skillful or effective to be rigid or attached to an ideal about your intention.  For example, is your intention is to foster ease and self-acceptance, don’t expect to become 100% relaxed or self-accepting after just a few minutes.  Be careful that you don’t make your intention, no matter how wonderful or positive, something else on your to-do list or something you must achieve at all costs.  Recognize the trap of judging yourself harshly or doubting your intention if things don’t change right away. Don’t fall into the trap of judgment and doubt.

On the other hand, a skillful intention is more like a friendly guide. Acknowledge from the beginning that important changes take time. You, like everyone else, must make the effort to return repeatedly to the goal you seek.

Your intention, to become more self-accepting, for example, is better thought of as a direction you have selected for yourself.  The practice you choose is a way to enter on a path moving in that direction. Many conditions and factors are at work as you move along your path.  What is important is that you keep moving in the right direction. Being friendly with yourself as you travel the path is vital. Being patient with yourself as you move toward your goal is critical.

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You can think of your intention as  clear and strong statement of an important value quality, or goal you have selected for yourself.  Through the single act of making the statement, you have opened the door for a profound shift in your life.


Acting Wholeheartedly

To act wholeheartedly means to do something with all of your attention and energy.  Establishing presence and acting from clear intention will support you in embracing what you do wholeheartedly.  In just a few minutes of establishing presence and stating an intention, you are invited to embrace the practice you have selected wholeheartedly.  That practice could be studying the AGLs (Aquariana Gateway Lessons), any type of meditation or yoga, affirmations or chants or mantras, prayer, or something else.

You might have to experiment a bit with being wholehearted.  Much of what we do in life is done without full attention, or without real commitment to the activity or process, for a variety of reasons.  So, as you begin your practice give yourself some room to grow. At first, you might not feel wholehearted about whatever you have chosen to do.  You might not even like it much, if at all. That is alright and to be expected. Just continue to do it.

To get the most out of your practice, start with activities that resonate with you, or that seem especially interesting, or are perfect for something happening in your life right now.  As you work with the various practices over time, notice yow different ones fit in the different corners and phases of your life.

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When you have selected practices that seem to fit, nurture a willingness to experiment with them, without expecting too much at first.  Even if you feel awkward, silly, or embarrassed, just acknowledge how you feel and then keep on with the practice.

You might find it easier to be wholehearted if you let go of trying to change anything or make anything happen as you do your practice.  This is a paradox that is true of many of the practices you will learn via this work. In the realm of transformation and growth, the more you reach for something, the farther away it can seem.

So let go of any attachment to outcome and just dive right in!  Instead of vigilantly monitoring what is happening, looking for changes, or judging yourself, just let go and do it.  That way, you are truly acting wholeheartedly and, paradoxically, are maximizing your chances for change and growth.

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How to Breathe Mindfully

Mindful breathing is one of the most ancient and profound meditation practices available to human beings.  Mindful breathing can be done by anyone, regardless of faith. Whoever you are, paying attention on purpose and non-judgmentally to the sensations of your breath is an effective way to dwell in the present moment and to avoid being lost in the wandering of your own mind.

To breathe mindfully means to become an observer of your own breath sensations as they move in and out of your body.  As you become a more sensitive observer, you will begin to notice different qualities in each breath, in or out, and the space between breaths as well.

The following instructions are one way to practice mindful breathing. Whatever the exact wording might be, mindful breathing is essentially about your willingness to reside in the present moment with your kind and nonjudgmental attention focused on the sensations of your breath.  From just that primary focus, your relationship to all other experience shifts.

You can do mindful breathing in any position you find comfortable, at any time of day, and anywhere.  You can even practice mindful breathing while moving around, walking, jogging, etc. Think of this exercise as an active meditation, if you like.

Here’s how to practice mindful breathing:

  • Relax your shoulders, face and neck.  Relax your hands and feet. Let the meditation support you.
  • Find a comfortable position, one that supports you in being awake.
  • Turn your attention to the actual physical sensations happening as you breath. Close your eyes if that helps you focus.
  • Find a place in your body where you can actually feel the breath moving in and out.  Your abdomen, nose or mouth (but it is best to breathe through your nose, not your mouth).  Rest your attention there, where you feel your breath most easily.
  • It is not necessary to control your breath in anyway.  Simply allow your body to breathe as it does. Pay attention as best you can to the direct sensations of the moving breath.
  • Direct kind attention to your breath sensations.  It is not necessary to make anything happen nor to become anything other than who you are in this moment.
  • As you spend kind attention on your breath sensations, set down all your burdens-inner and outer ones- for the time of meditation.
  • When you notice that your attention has wandered off the breath sensations, notice where it went, and gently but firmly bring it back.  You have not done anything wrong if this happens. The mind will move off the breath countless times. Each time practice kindness and patience with yourself, notice where your mind went, and bring attention back to your breath.
  • Rest attention on the changing patterns of sensations and breath.  Move your attention closer, noticing the quality of each new breath as accurately and as continuously as possible.  Stay present to the entire breath cycle: in, out, pause, in, and out, and so on. Notice how each breath has its own character.
  • End your meditation by shifting your focus off of the breath sensations, opening your eyes, and moving gently.

Is something bothering you?  Do you need to resolve a question or concern?  Is it a matter of the heart, self acceptance, a relationship issue, or other problem?  Ask Dr. Vaune a question – use her 1 question email consult service.  No appointment necessary.

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Mindfulness vs Meditation vs Imagery

Mindfulness is the awareness that arises as you pay attention on purpose with a friendly and accepting attitude to whatever is present.  Being mindful means being present consciously. Being mindful is at the heart of your self care time. Mindfulness of your breath is how you establish presence.  Be open to being mindful in more places and in different ways in your daily life.

Meditation is an activity of directing your attention, so you will become more aware and more understanding and wise.  Meditation is about much more than simple relaxation. Some meditation methods emphasize narrowing your attention to a simple object or a quality.  Other meditation practices focus upon developing clearer and deeper awareness of what is happening. Both approaches are useful. They both promote calm attention and awareness for feeling more ease and peace, for greater understanding, and for the development of desirable qualities, such as kindness, compassion or joy.

Imagery is the thought process that involves and uses the senses: sight, hearing, smelling, feeling, tasting and the sense of movement and position.  You use your imagination to facilitate communication between perception, emotion, and bodily change. It is one of the world’s oldest healing modalities.

Acting wholeheartedly is central to all these activities.  



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Oh, the benefits of living a purpose-driven life are priceless.

Wouldn’t it be great to have a clear purpose in life?

Do you ever wonder what the heck you are supposed to be doing here?  Of course your do!  But what if you don’t know what your life purpose is?

  • What if you are a lousy goal setter, easily distracted, easily thrown off course, and very often full of self-doubt?
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Prayer Challenges

Prayer is just focused thought (with or without spoken words).  It is usually an earnest hope, wish or expression of gratitude.  By repeatedly focusing on a thought you connect with Divine Intelligence to help bring it into being.

Improve your self esteem, attitude and life in seconds each day.

These challenges are fun and transformative!  Find easy affirmations, activities, & short prayers to help reprogram your subconscious mind, loosen up stagnant energy, and lift your spirits.


  • It helps to relax with a few slow, deep breaths before you begin – and to keep breathing while you proceed through.
  • If you like, call on your deity(ies) at the beginning and thank it/them at the end.
  • Recite your prayer in at least 3 different sessions per day, but 5 is even better.
  • Do whatever is comfortable and works for you.  Just keep doing it!

Let me know how you are doing with the challenge(s) and how you and your life transform.  When I can, I might share your experience (discreetly) in a YouTube video or blog post post!

Make it even more fun and invite your friends to do it, too!

Check back at once each month to see what new challenges have been added.

You will be glad you did these challenges as directly or indirectly you begin to see changes in your life in response to your repeated desire – sometimes in only a few days, but almost certainly by the end of the 30 day period.  If you can start on a new moon all the better, if not, no worries, your efforts will not be wasted.

Wishing you all the best!


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To get started just click on the ‘Prayers & Meditations’ menu on the Categories side bar menu.


Select whichever prayer you need at this time.  Take a few slow deep breaths, inhale fully, slowly to a slow count of four, hold it for a slow count of four, release it to a slow count of four. Repeat 3 times, let you shoulders fall, let your face, neck and body relax. Then, with sincerity and belief, repeat the prayer 5 times per session. Do this 3-5 times per day, or more if you can. If you miss even one session you must start over again.  Mercy tip: If 30 days looms to onerous to you, then just do 7 days at a time ; )




Thank you, Great Spirit, for allowing me to shift my focus from future longing to present gratitude.  I recognize that by doing to I create a significant difference in my energy field. This new energy radiates and moves out from and around me and attracts more of what you have in store for me to me, according to your divine plan for my life. I know that I can keep my eye on future goals without losing sight of my present gifts.  I let go of lack. I look at the present gifts in my life with joy and satisfaction. I am glad.

Repeat this prayer 5xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.




Thank you, Great Spirit, for the wonderful new opportunities coming into my life.  I feel a momentous opportunity is being created for me.I am aware that divine energy is actively supporting, guiding and protecting me such that new opportunities will resonate to me as I trust in your process of unfolding.  I deserve heaven’s help no matter my past mistakes. As I forgive myself, I allow the energy of the universe to nourish me with new opportunities to do better. I realize that procrastination is an enemy, but an enemy I can easily defeat. I notice and embrace the new opportunities that are revealing themselves to me.  I know it is safe for me to trust them and allow them to enter into my life. I trust in the process.

Repeat this prayer 5xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

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MANIFESTATION Exercises and Challenges

Manifestation Exercises and Challenges

For Any Desires Fulfillment do these Easy Exercises

For Manifestation

These simple and easy exercises will help you manifest anything you want.

This page is updated from time to time so check back again for more manifestation exercises.

Let us know in a Testimonial how these manifestation exercises worked out for you!

Watch this Metaphysics Today YouTube video on How to Become a Happier Person

Manifestation Challenge #1

Make a list of 3 things you deeply desire to attract into your life. (People, things, situations, etc.)

Repeat this affirmation and write out your list each time, 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM attracting (_______), (________), and (________) into my life. Now I have (_____), (_____), and (_____) in my life.


Manifestation Challenge #2

Make a list of three things you already have, but desire to strengthen a bond to in your life. (People, things, situations, etc.)

Repeat this affirmation and write out your list, 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM strengthening a bond with (_______), (________), and (________) in my life.  Now I have these stronger bonds.”

Is personal development and personal transformation important to you?  If so, start the Aquariana Gateway Lessons (AGLs).  Find out more about the powerful Aquariana Gateway Lessons  (these lessons are so powerful there is a 3 part introduction to make sure you are ready for them) or Get Started Right Away with the free AGL Course 1 videos available on YouTube only at the Metaphysics Today channel.


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AFFIRMATIONS and Affirmation Challenges


{This page is updated with more affirmations from time to time, so check back for more later}

Is personal development and personal transformation important to you? Start the Aquariana Gateway Lessons (AGLs).  Find out more about the powerful Aquariana Gateway Lessons  (these lessons are so powerful there is a 3 part introduction to make sure you are ready for them) or Get Started Right Away with the free AGL Course 1 videos available on YouTube only at the Metaphysics Today channel.

Affirmation Challenges:


To Boost Confidence

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM divine perfection made manifest in all that I think, say and do.”



To Realize Stronger Evidence of your Divinity and to Feel Grounded

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM that I AM, I AM that I AM, I AM that I AM that I AM that I AM.”



To Keep or Obtain Appropriate Perspective on Your Life

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM a divine being having a human experience.”



To Unblock Internal Energy

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM open to life’s powerful energy; I allow this energy to flow freely through me. I AM dynamic changing energy; I play freely with my thoughts, feelings and sensations.”


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Simple Meditation for 3 Intentions

This short and easy meditation combines three intentions to develop a strong and supple body, a clear mind, and a spirit filled equally with power, love, and wisdom.

Sit comfortably.  Close your eyes.

Inhale and repeat silently: ‘My body is strong and supple’.

Exhale and repeat silently: ‘My mind is clear’.

Inhale and repeat silently: ‘My spirit is filled with power, love, and wisdom’.

Exhale and repeat silently: ‘ All in equal measure’.

Breathe and feel your intention fill your entire being.

Stop doing this whenever you feel you have had enough.



        • Slows the mind
        • Reduces blood pressure and heart rate
        • Calms the entire being
        • Promotes peace and serenity
        • Brings you back to the present

Here’s a short meditation for health on YouTube compliments of Metaphysics Today channel


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