Meditate 22 Day 12

image.png


DAY 12 November 20, 2019

“Each on elf us needs to reconnect with ourselves, with our loved ones, with the Earth.”
~ Thich Nhat Hanh

svadhyaya ishta samprayogah
From self-study of sacred text (svadhyaya) one attains communion with the Divine.
svadhyaya = self-study, recitation, study of sacred text and/or ancient wisdoms
ishta = worshipped with sacrifices, beloved, cherished
samprayogah = union, contact
 Yoga Sutra 2.44

Day 12 of Meditate 22 days of self discovery.
Today set aside 5-10 minutes, or more, for your moving meditation. Today is about incorporating meditation and mindfulness into your movements and daily activities. Throughout your day try to be fully present in the moment. When performing a task, whether it be doing the dishes or folding laundry, pause and fully appreciate the moment. Bring awareness to the senses pay attention to the feels, smells, tastes, sounds and visual stimulations. Be open to sensations as they arise, try not to judge.
” When walking the practitioner must be conscious that he is walking. When sitting the practitioner must be conscious that he is sitting. When sing down the practitioner must be conscious that he is lying down… No matter what position one’s body is in, the practitioner must be conscious of that position. Practicing thus the practitioner lives in direct and constant mindfulness of the body.”
~ The Sutra of Mindfulness
Following your meditation if you wish set a timer for 5-10 minutes to journal.
Today’s Suggestions for Ritual :
  • Add a few new crystals to your alter
  • Freshen up your kitchen with some herbs to stimulate your sense of smell
  • While cooking play a mantra to add love and healing to your food
sending love and peace,
lil’Kim
BOOK SUGGESTION : The Miracle of Mindfulness – Thich Nhat Hanh

drop-the-search.jpg


JOURNAL PROMPTS
Set aside 5-10 minutes to journal whatever comes to your mind.
  • What task can you make a moving meditation?
  • How does the task change?
  • Bring your awareness to your body can you feel any tension? Where is the tension?
  • What can you do to loosen the tension?
MUSIC
PRANAYAMA { BREATHWORK }
Start by contracting the pelvic floor and the lowest portion of the abdomen (just above the pubic bone) as you begin to exhale. Then contract and pull the lower belly in and up. Continue exhaling and contract the upper belly. When the whole abdominal wall is strongly contracted and drawn in and up, and the breath completely emptied out, suck the diaphragm up under the ribs.
Immediately release the diaphragm and begin the inhalation by releasing the upper abdominal wall above the navel center. Then release the lower belly, continue inhaling, and release the pelvic floor as you finish the inhalation. Without pause, begin exhaling and draw the pelvic floor and the lowest portion of the abdomen in and up. Continue exhaling and contract the lower belly. Continue exhaling and contract the upper belly, and draw the diaphragm up. Then release the diaphragm, and as you inhale, release the upper abdomen, then the lower abdomen, and finally the pelvic floor.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s