Meditate 22 Day 11




Day 11 November 19, 2019

“Each one of us has to be our true self: fresh, solid, at ease, loving and compassionate. When we are our true selves, not only do we benefit, but everyone around us profits from our presence.”
– Thich Nhat Hanh


Speaking with the intention of being truthful, the “truth” is filtered throug experience and beliefs about the world. When we speak with truthful intention, we have a better chance of not harming others.
Satya also has to do with inner truth or integrity, a deeper and more internal practice, having the integrity to act in an honest manner when others are not around and will never know about our actions.


Day 11 of Meditate 22 days of self discovery.
Today is about truth. Each one of us in a unique soul made up of all the cosmos- you are beautiful, amazing and divine expression. At conception we are in balance our truest self we are living in ananda, joy, peace and love. This is our true state. I am working everyday to get back there- to find the balance to live, to love, to experience joy through my senses, to allow my prana to flow and to enhance my aura with energetic exchange of others. The work is not easy some days I catch myself answering yes to things I either don’t even understand or I know I can’t do. I do this because of the desire for connection. I want to be liked, I want to love and be loved. I want to remember in every moment that by expressing my soul I allow the divine to act through me. When I act in truth my prana flows freely and begins to resonate with those around me. When our energetic body starts to vibrate together our physical bodies follow. This creates a deep soul connection.
Today’s Suggestions for Ritual :
  • Granthita Mudra – Interlace your last three fingers (middle, ring and pinky) together inside of your hands. Interlock the index fingertips and thumbs to form two rings and hold this mudra in front of the base of your throat. Inhale and exhale through the nose for 4 rounds of breath. {see below}
  • Explore the Visshudha Chakra {our throat chakra}
  • Essential Oil – Lavender – apply to throat
  • Sing or Chant along with the music below {Sanskrit is hard don’t worry if you think you are saying it wrong}
  • Shoulder Rolls
  • Breathe {Kriya below}
  • Try the 1-5 hr Silent mini retreat again!!! – The observance of silence awakens our inner sound and illuminates ancestral memories. The silence empties our hearts of wounded memories making room to heal.
  • Mantra – Sat Nam – When we say “Sat Nam” to one another, we are acknowledging both the divine truth in the other as well as in our own being. We are both Truth, that whole cosmic Truth of divinity, we are one.
in love and light,
PS BOOK SUGGESTION : Eastern Body Western Mind – Anodea Judith



Or Simply repeat Sat Nam : mentally link SAT to every inhale and NAM to every exhale. In this way the breath and the mantra work together to calm us down, energize and purify us and link us to our true identity.


Set aside 5-10 minutes to journal.
  • Lies can be told with words but also with the body. When we are not honest in our actions because of fear or judgement our muscles contract holding the emotion. Can you describe a time when you held back your excitement, your fear or joy? How it felt in your body. Close your eyes take a moment to allow that feeling to surface. Can you release it and allow the prana to flow freely?
  1. Sit on the heels in Rock Pose, knees together.
  2. Stretch the arms over the head with elbows straight, until the arms hug the sides of the head.
  3. Interlace all the fingers except the index fingers. Men cross the right thumb over the left. Women cross the left thumb over the right.
  4. The spine stays still and straight. This is neither a spinal flex nor a pelvic thrust.
  5. Remain firmly seated on the heels throughout the motions of the kriya.
Locks & Mantra:
  1. Begin to chant Sat Naam with a constant rhythm of about 8 times per 10 seconds.
  2. As you pull the navel in and up toward the spine, chant Sat from the Navel Point. Feel it as a pressure from the Third Chakra.
  3. With the sound Naam, relax the belly.
  4. As you continue in a steady rhythm, the root and diaphragm locks are automatically pulled. The steady waves of effort from the navel gradually enlist the movement of the greater abdomen. The breath regulates itself – no breath focus is necessary.The focus of the sound Naam can be either at the Navel Point or at the Brow Point (the point where the eyebrows meet at the root of the nose; the area that corresponds to the Sixth Chakra).
  5. The force is through the navel but the two locks come along sympathetically. This natural pull of the two locks creates a physiological balance. Blood pressure is maintained evenly.
Time: Continue for 3 – 31 minutes.
To End:
  1. Inhale and gently squeeze the muscles from the buttocks all the way up along the spine.
  2. Hold it briefly as you concentrate on the area just above the top of the head.
  3. Exhale completely.
  4. Inhale, exhale totally and hold the breath out as you apply a firm mahabandh – contract the lower pelvis, lift the diaphragm, lock in the chin, and squeeze all the muscles from the buttocks up to the neck.
  5. Hold the breath out for 5 to 20 seconds according to your comfort and capacity.
  6. Inhale and relax.

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