Meditate 22 Day 13



November 21, 2019 { Day 13 }

“Love and compassion are necessities, not luxuries.
Without them, humanity cannot survive.”
~ Dalai Lama XIV,  The Art of Happiness

“Tomorrow, I will continue to be. But you will have to be very attentive to see me. I will be a flower, or a leaf. I will be in these forms and I will say hello to you. If you are attentive enough, you will recognize me, and you may greet me. I will be very happy.”
” The Heart of Understanding : Commentaries on the Heart Sutra” pg 26 ~ Thich Nhat Hanh

Day 13 of Meditate 22 days of self discovery.
Today is about compassion. I am going to embrace this. I will focus on compassion for my experiences, for healing and for peace. This past month I have been using my meditation practice as an anchor. My little Ellie bean, my 8 yr old daughter was very sick with pneumonia and mono, then my sweet dog, my best friend of 12 years had emergency abdominal surgery and we had a bit of financial messiness that needed to be addressed. Even while meditating daily it has been easy for me to sink into a darkness, to be angry, sad and upset. One day was so dark I was so angry, so sad, so scared. I did something I never do I reached out, I asked for help from my friend. I needed to know I was ok, that is was ok to feel these feelings and I needed help releasing. I felt vulnerable. She listened to my fears, held space while I broke down and sent me so much love, compassion and healing. I felt loved and I allowed her to hold my heart, to heal my heart and to see my suffering. This is growth. I am so thankful for her energy and teaching. I will use my meditation today to feel compassion for my challenges.
Today use 5-10 minutes to breathe, bring your awareness to your mind’s eye {draw a line from the eyes to the back of the head and from the tops of the ears} recite to yourself :
May I see clearly my suffering and pain.
May I respond to my suffering and pain with mercy and empathy.
May I be filled with compassion.
Today’s Suggestions for Ritual :
Here’s how to practice:
Bring your index finger to the root of your thumb
Join your thumb to the tips of your middle and ring fingers
Maintain your pinky finger pointed straight
For use in meditation, bring your hands to your knees with your palms facing up
Benefits of this mudra:
Releases built-up emotions and anything weighing on the heart
Rejuvenates the heart by releasing stress and emotions and reducing anxiety
Helps one to gain the ability to keep the heart open during trying emotional times
in love and light,
PS BOOK SUGGESTION : Mudras Yoga in the Hands


Set aside 5-10 minutes to journal.
  • Do you allow yourself to be vulnerable?
  • How does opening and showing your vulnerability feel
  • Where is in your body do you feel grief? What color do you see?
Our hands are an expression of our hearts : Begin rubbing your hands together quickly to stimulate prana and warmth place your hands over your eyes.
  • Close your eyes and spend a few moments lengthening your inhales and exhales.
  • Bring your awareness to the area between your shoulder blades, and place your tongue at the roof of your mouth.
  • Inhale slowly and draw the breath upwards, from the back of your heart chakra towards the crown of your head.
  • Exhale slowly, release your tongue, and draw the breath down from the top of your head to the front of your chest.
  • Repeat ten or more times.

Leave a Reply

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

You are commenting using your 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