Sit crossed legged with a straight spine, head slightly lowered and fingers in the chin mudra position (if this isn’t comfortable, choose any seated or lying down position with the hands together in front of the chest, palms lightly together, and thumbs and little fingers touching one another).
Inhale deeply through the nose, feeling the belly area expand and hold for approximately five seconds. As you inhale, we may feel the chest expanding slightly as this allows the heart chakra to open and lets loving energy circulate. You can then exhale slowly through the mouth.
Pause for only a few seconds before deeply inhaling again as above and then exhaling once again, while allowing any thoughts in the mind to spin aimlessly around.
You may likely notice that one significant thought continuously repeats itself. If so, focus the attention briefly on it, and acknowledge any feelings that are attached to it. Then, on the exhale breath, envisage gently blowing the thought away.
Continue this process with any other persistent thoughts in the mind. Allow each of them a few moments before releasing them softly.
Once you feel calmer, we can then inhale deeply while keeping our awareness on the new beginning you many wish to incorporate into our life.
You can use the exhale breath to focus on whatever you wish to eradicate from your life.
If it helps, you can think of either a mantra or phrase to repeat in our mind that relates to your new beginning and sends a clear message out to the universe stating what you want. One example could be “I am open to giving and receiving unlimited, unconditional love,” or “I am inviting in this positive new beginning.” You can also try visualizing a person, place, or object that is connected to our new start and also invokes positive feelings.
On the exhale breath, you can choose a mantra that lovingly releases what you no longer want, such as, “I am letting go with love and gratitude.”
As you remain in this calm setting, you may begin to feel a warming sensation filled with good feelings rippling through your body and mind. The more positivity and faith you have in your ability to manifest, the greater chance you have of absorbing your thoughts and feelings so that they can come true.
Each inhale of breath signifies a new beginning, and each exhale signifies an ending.
As you continue inhaling and exhaling our beginnings and endings will start to flow as one, allowing the desired new intentions to firmly embed in your hearts and minds.
Even though the above exercise may seem simple, it will have a powerful effect on our future as we have set a clear intention for what it is we want to receive. You don’t need to worry if you change your minds about what you want right now, you can alter your intentions by repeating the exercise whenever you choose.
Once you have completed the meditation, you can then transfer our brand new empowered thinking, wishes, and beliefs into your daily lives so that you start living as though every small step you are taking is a step closer to touching your wildest dreams.
“If all you can do is crawl, then start crawling.” ~ Rumi
Consider the possibility that the grumpy boss, fussy gym partner, or obstinate roomie with a false sense of entitlement just showed up in your life to test your mettle. That might be true, thanks to the mysterious workings of the Universe. The important thing is to see the disconnectedness of all things-not just people you like. It takes courage to work on empathy, forgiveness, and mercy to extend the hand of friendship to someone you see as an adversary or someone with imperfections. However, in do doing you may begin to glimpse a compassionate Universe.
1. Close your eyes and sit quietly with your spine straight.
2. Be aware and anchored in the moment.
3. Notice your breath and marvel at the mystery of breath- it gives live through Divine Grace.
4. Focus on someone with whom you experience conflict.
5. Inhale deeply and exhale.
6. Ask yourself: How does removing my ego change the relationship?
7. Breathe in and out, remembering that yoga is about detaching from chitta vrittis, or mind waves, to find equanimity, and view the relationship with perspective.
10. Breathe in ad out. Direct the energy of appreciation telepathically as thought it were a thread connecting your heart to the core of that other soul.
Gratitude Meditation to Build your “resilience muscle” through gratitude in this meditation.
1. Take some time to place yourself in a comfortable position. Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. When you are ready, let your eyes drift closed.
2. As you continue to breathe slowly and deeply, let your attention rest gently on your breath. Feeling the movement as it enters and exits your body. Each time you exhale, let go of any tension. Relax your face, your shoulders, your belly, your legs.
3. On your next exhale, settle your attention to the area around your heart. Focus on the feelings of love, compassion, empathy, forgiveness.
4. With your attention on your heart center, bring to mind something or someone you are grateful for. 5. As you continue with your easy, relaxed breathing, perhaps you feel gratitude for being alive, or healthy.
6. Perhaps you are grateful for the abundance of nature that produces food to nourish your body, and beautiful scenery to nourish your soul.
7. Bring your attention to people who truly nourish you in your life and how they bless you with their presence.
8. Feel gratitude for your own life and the many gifts you have been blessed with.
9. Now bring your attention to how this gratitude feels in the area around your heart. With each inhale, let this feeling grow outwards. Expanding to fill your chest, your arms and hands, your legs and feet. With each inhale this feeling grows, filling you up.
10. And now, even as you return your attention to your breath, let your body remember the sensations of your gratitude.
There are two ways to feel the win: climb into the open and be still or keep moving.
Everyone alive embodies both being and doing. The wind we create by running is he energy of becoming, and the wind that comes to us be stilling ourselves is the energy of being.
Being human, there are endless times we need to be still and as many times that we need to move. But much of our confusion as modern citizens comes from trying to have the one we are more comfortable with substitute for the other.
Those of us who struggle with being still often can't find the native wind, while those of us uncomfortable with living in the world can retreat into a stillness that is open but often void of the energy of living.
Yet these concerns are more seamless than how we tend to discuss them. My godson Eili captured the oneness of being and becoming when going for a walk he Autumn he was six. He and his father were standing in an open field bordered with maples and willow when a wind lifted through. It so excited Eli that he began to twirl and spin and run with his arms wide through the brightened trees. Out of breathe and stunned, he tugged at his father's sleeve, exclaiming, "Daddy! Daddy! If you run too fast, you can't tell what's real.
Amazingly, there is great insight in children. And a great innocence. They carry a wisdom they often live but seldom know. Ironically, we spend our lives trying to regain that treasured state, where being and doing are inseparably one.
Which comes to you more easily, being or doing? Why do you think that is so?
What would you like to change about your energy of doing?
What would you like to change about your energy of being?
Wholeheartedly choose to spin with your arms wide in an open field the next chance you get.
What else feels like this for you? What sort of involvement brings being and doing together for you?
Wholeheartedly choose to involve yourself this way at least twice in the next two weeks.