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Old school

This week's episode is a recast from the earlier days of the podcast. I guide you through Hum Sa kriya technique with the additional use of a mantra, the sound 'gam' (my pronunciation sounds like I'm saying "gum" in my non-descript American English, and any ol' way you pronounce it is fine!). Enjoy!
 
Listen to "Ep 516 - Practicing Mantra in Meditation - Recast May 21 2018"
 

What’s in this episode of Everyday Meditation?

  • Breathing practice: Alternate nostril breathing
  • Meditation technique (awareness kriya): Hum Sa with Gam mantra
  • A little re-grounding movement: Re-grounding series

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!

 
Be moving, be true, be you
esther
 
 

photo credit vashishtha jogi, found on unsplash

What can you do with a mantra?

The word mantra means "mind tool" or something that "expands the mind". You can use it to focus the mind in meditation and in everyday life. By repeating a mantra, you can train your mind to stay focused on it... to the exclusion of other thinking. In meditation, the result can be a feeling of "expansion." In meditation and in life, reflection upon this "expansion" can yield a shift --or an expansion, if you will-- in your perspective. You might be more likely to observe your own thoughts, feelings, and emotions, which helps create just enough distance that you can act consciously rather than reactively.

 
Listen to "Ep 515 - An Everyday 'Mind Tool' - Recast Ep 147"
 

What’s in this episode of Everyday Meditation?

Here's a quick summary of what I discuss

  • Choose a mantra to use in meditation based on your gut instinct. Pick one you like from the 7 options I offer.
  • Use the same mantra throughout your day when you need to calm yourself down or reduce the effects of internal or external distractions.

 
Be moving, be true, be you
esther
 
 

photo credit vita marija murenaite, found on unsplash

It can start with the breath

It's fairly common knowledge that deep breathing is calming. Unfortunately, deep breathing as a practice that everyone knows well enough to call on every time it's needed is not yet standard. Which means it's always worth a friendly reminder that your breathing is a powerful avenue for shifting nervous system behavior. And with that shift comes an opening to changing your mood, how you feel, and how easily you can focus.

When you sit for meditation, allowing yourself the time to come to a place of breathing comfortably is so valuable! You can use this notion both before you start the episode or enter a class and to make yourself comfortable during the practice if a breathing technique or meditation practice sets you off balance in some way. More on that in the opening of the episode, with the basic take away being to embrace whatever you need to do to be comfortable in your breathing throughout!

Enjoy!
 
Listen to "Ep 512 - Breathe Comfortably + Sat Yam Bubble Meditation"
 

What’s in this episode of Everyday Meditation?

  • Welcome + getting situated, with a few thoughts on breathing comfortably in meditation
  • A little lead-in movement: Arm lift
  • Breathing practice: Padadirsasana
  • Meditation technique (awareness kriya): Sat Yam Bubble
  • A little re-grounding movement: Cat / Cow

As always, I encourage you to make yourself at home in this practice: substitute, modify, do as you need to feel safe and present, including taking breaks!

 

Integration suggestion

After listening to the episode, perhaps check in: did you notice something that you want to carry with you? If yes, maybe jot it down in a notebook or record a voice memo to help you remember!
 
Be moving, be true, be you
esther
 
 

photo credit rowan heuvel, found on unsplash

Join me for a little grounding...

What’s in this episode?

The full "re-grounding" mantra series, chanted in the same practice I would use after meditation. I lead us in with alternate nostril breathing before inviting you to chant with me or listen in.

How can you use this practice?

This re-grounding practice is designed to help integrate meditation into your life... in a way. That way is called "Samyama," and I'll share more about that in the next episode, so stay tuned!

In the meantime, this is a great series for practicing chanting, centering/grounding (without meditation), and re-grounding after a long + deep meditation!

Give it a try when you're ready

Listen to "Ep 472 - Full Regrounding Series" on Spreaker.

Be moving, be true,
esther
 

photo thanks to tim mossholder on unsplash

EVERYDAY MEDITATION PODCAST: EPISODE #147

What’s this episode about?
Mantra, where it comes from and what you can use it for.

Define that for me.
The word mantra means "mind tool" or something that "expands the mind". You can use it to focus the mind in meditation and in everyday life.

Can you tell me more now?
I'm so glad you asked.

Mantra in the sense of "mind tool" is a device you can use to focus your mind. By repeating the mantra, you train your mind to stay focused on it... to the exclusion of other thinking.

In meditation, the result is a feeling of "expansion". In meditation and in life, reflection upon this "expansion" can yield a shift --or an expansion, if you will-- in your perspective. You might be more likely to observe your own thoughts, feelings, and emotions, which helps create just enough distance that you can act consciously rather than reactively.

What can I do with that?
I go into that in the episode! Here's a quick summary:

- Choose a mantra to use in meditation based on your gut instinct. Pick one you like from the 7 options I offer.
- Use the same mantra throughout your day when you need to calm yourself down or reduce the effects of internal or external distractions.

I hope you’ll give it a listen!

Listen to "Ep 147 - Using Mantra in Meditation and Everyday Life"

Ready to practice the meditation? Here it is:

Listen to "Ep 148 - Hum Sa Kriya Meditation Practice"

I'd love to hear about your experience -- and help out with any questions you have. You can use the comment box below to share your experience if you choose.
 

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