Meditate 22 Day 3


DAY 3 November 11, 2019

“Seated in our Heart and pervading every cell of our body lies a conscious, intelligent awareness.” – Nicolai Bachman


maitri karuna muditopeksanam sukha duhkha punyapunya visayanam bhavanatas citta prasadanam

“By cultivating attitudes of friendliness toward the happy, compassion for the unhappy, delight in the virtuous, and disregard toward the wicked, the mind-stuff retains its undisturbed calmness.” 

Yoga Sutra I.33


Day 3 of Meditate 22 days of self discovery.

Today set aside 3-5 minutes for your meditation following your meditation if you wish set a timer for 5-10 minutes to journal.

Today the is the equanimity meditation. The guided meditation for today is one of my favorite. From my studies in Ayurveda with Myra Lewin at Hale Pule I have learned to use a grounding cord from the spine down into the center of the earth to release and a cosmic cord from the center of my head out into the cosmos to bring in divine love with each breath. I use this technique throughout my day. This centers me and his helping me release and change negative thought patterns. If this is something that feels good to you try it.

Today’s Suggestions for Ritual :

  • 3 Surya Namaskar A
  • Shoulder Shrugs
    This exercise balances the upper chakras and opens the hormonal gate to the higher brain centers.Sit in Easy Pose. Place the hands on the knees.

    Inhale and shrug the shoulders up toward the ears. Exhale and drop the shoulders down. Continue rhythmically with powerful breathing for 1 – 2 minutes.

    To End: Inhale. Exhale and relax.

  • Mantra – So Hum. The translation of So Hum is “I Am That.” Many Vedic scholars have interpreted the “That” in the mantra to represent the Universe, and it is now widely understood that the So Hum mantra symbolizes the fact that we are all connected to the universal energy that is constantly supporting and nourishing us in the ways we need and desire. It falls into the same concept as “oneness,” or “I am one with the Universe and all of creation.”
  • Essential Oil – Cedarwood – apply to inside of elbows and bottom of feet

Sending love from my heart,



{you can read and record yourself or pick a few lines and repeat them in your mind for 3-5 mins}




Set aside 5-10 minutes to journal whatever comes to your mind.

  • Where do you feel the sensation of peace in your body? How can you harness that sensation? 



Dirga Pranayama :
Also known as 3-Part Breath, this technique involves breathing sequentially:

  • beginning from the diaphragm filling up the abdomen
  • moving into the lungs
  • lifting up into the upper chest

Dirga Pranayama is most accessible for beginners as it can be practiced by lying down with a thick blanket or sandbag over the belly, allowing it to rise during inhalation and fall during exhalation.

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