"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
One of my favorite go-to meditation is so simple and yet so effective. Take some time tonight and follow along with the meditation below. 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) - Incense (optional - I'm a huge fan of the Satya brand)
Affirmation/Mantra: "I am that I am" or use the Sanskrit saying "So Ham", which is pronounced "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 10 minutes, but then as you become more secure with your practice extend this to 20 minutes
Ambiance: Create a beautiful ambiance, light your incense (I'm currently loving patchouli forest by Satya) and play some soothing music (I usually look on Spotify or 8tracks for free music)
Practice: I enjoy starting 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 heart and the other on your knee or chair.
Begin by taking two deep breathes to center yourself.
>>> Breathe deeply in through your nose <<<
|| Hold ||
1 - 2 - 3 - 4
>>> Out through your mouth <<<
Again, breathe in through your nose. Hold 1, 2, 3, 4. Out through your mouth.
Envision a ((white light)) coming from the sky, surrounding your body, entering through you, bringing all of your centers into alignment.
Keep breathing >>> breathe in through your nose as if your throat is the straw >>> breathe out through your nose
|| Feel roots growing underneath you, connecting you deep into the Earth ||
Say to yourself, "I am grounded".
Next, set your timer for 10 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 Ham". Breathing in "So", exhaling "Ham" 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 "Ham". Continue this until your timer goes off.
As your practice comes to an end, place your hands in prayer position, keeping your eyes closed.
Take a moment of reflection to soak up the energy of your meditation into yourself and into 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 Ham".