"The greatest miracle is this: That stillness & vastness that enables the universe to BE is not just out there in space — it is also within you." - Eckhart Tolle
Take some time today and follow along with this meditation. It helps remind us that in every moment, we are living in a miracle. Just us being here right now is proof of that miracle.
Things You Need:
- You - iPhone or stopwatch - Music (anything relaxing - East Forest is always my go-to) - Incense (optional - I'm a huge fan of the Bodha brand)
Affirmation/Mantra: "I am that I am" or use the Sanskrit saying "So Hum"
Posture: Sit comfortably with your legs crossed in Easy Pose or if this is not a pose that comes natural to you, feel free to sit in a chair with your feet flat to the ground
Time: Begin with 11 minutes, but then as you become more secure with your practice extend this to 20 minutes or beyond
Ambiance: Create a beautiful ambiance, light your incense and play some soothing music
Practice: I start my meditation by grounding myself prior to stating any mantras or affirmations.
By doing so, close your eyes, place one hand on your heart and the other on the ground or if you are sitting in a chair, place one hand on your hear and the other on your knee.
Begin by taking two deep breathes to center yourself
Breathe deeply IN through your nose
Hold- 1 2 3 4
OUT through your mouth
Breathe in through your nose
Hold - 1 2 3 4
Out through your mouth
Next, set your timer for 11 minutes.
Close your eyes and place your palms up on your knees as this represents you are opening yourself up to the Universe.
Draw your chin slightly down. Take a few deep breaths in through your nose, out through your mouth, feeling the rise and fall of your inhalation and exhalation.
Your stomach rises with your inhale and falls with your exhale.
Introduce the mantra, "So Hum". Breathing in "So", exhaling "Hum" OR if you would prefer you can breathe in the affirmation, "I am" and exhale "That I am".
Focus on your breathing
|| Let all other thoughts go on by like clouds ||
Inhale "So", exhale "Hum". Continue this until your timer goes off.
As your practice comes to an end, place your hands on your heart, keeping your eyes closed.
Take a moment of reflection to soak up the energy of your meditation into yourself, your being.
Reminders: If meditation is new to you, it is okay for you to feel awkward and uncomfortable. Be patient with yourself. If you start to think of tasks that need to be completed, errands you need to run, or how unproductive you were throughout the day - acknowledge those thoughts, but let them pass on by like clouds, don't dwell on them. Come back to your mantra, "I am that I am" or "So Hum".
erica rachel k
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