Hello and welcome.
My name is Dawn Marie and I am the founder of the Art of Wholehearted Living.
Thank you so much for choosing to take care of your mind,
Body,
And spirit with me as your guide today.
This meditation comes from the practice of Kundalini Yoga and it's called Beaming and Creating the Future.
It's a three-part meditation and I just want to give you a little bit of information about the meditation before we begin.
After clearing the mind of other distracting thoughts and attachments,
It has tremendous capacity and creativity when focused and beaming.
Use that beaming faculty.
Become still and project the mind to create your future and your relationship to the world.
The best way to practice this is on an empty stomach with only liquids taken during the day.
However,
You still can practice it if you haven't met those conditions,
But just be aware that that is the preferred way for the best results.
So it's a three-part practice.
The first part is going to be to clear the mind of those distracting thoughts with a breath meditation and then we're going to take our mind to zero in the second part and in the third part will be the beaming.
Okay,
So to begin I would like you to take a comfortable seated position.
It can be in a chair if you'd like with your feet grounded on the floor flat or you can be seated on a yoga mat or cushion in easy pose.
The eyes for this meditation will be closed and the hands will be in kya mudra.
That means we touch the index finger and thumb tip gently together and the other fingers are just loose and relaxed.
We place those on the knees and now when you find yourself in this posture go ahead and sit up a little bit taller.
Straighten your spine as much as you're able coming to a dignified regal position.
Tuck the chin just back a millimeter or two so that your neck is aligned with your spine.
In here the eyes gently close.
Begin breathing deeply in through your nose to the belly.
Letting the belly expand fully and then exhaling completely squeezing all the air out.
Use your diaphragm squeeze the stale air out allowing for the next inhale to bring in fresh air and prana filling you up with that life force energy and continue this long deep breathing through the nose becoming still and centered as you gently observe without judgment your inner landscape today.
Where is your mind your body and your spirit at this moment?
Before we begin the actual meditation I'd like just to tune in together with the mantra OM.
OM is the universal vibration and that will help us to come into the present moment and begin to focus and also raise our vibration so that we can get the most out of this meditation.
So let's bring our hands together rub them together briskly get a little heat going there and then bring them into the heart center pressing in at that sternum.
Notice if that helps you sit a little bit straighter and taller still.
Take a nice deep inhale and we'll chant OM three times.
OM OM OM OM OM OM OM OM OM OM OM OM OM OM OM Exhale completely as you return your hands to your knees in Kya Mudra.
Now let's begin our meditation beaming and creating the future.
First for part one we will make a O or a round shape with our lips a round mouth and we'll drink in a single long deep breath through that rounded mouth and then we will close the mouth and exhale through the nose slowly and completely and that will be for the first part.
When we come to the second part I will cue you about the changes that will happen.
So let's begin eyes are gently closed hands in Kya Mudra nice dignified posture drinking in long slow breath through a rounded mouth closing the mouth and exhaling through the nose and repeating at your own pace.
Now for part two I invite you to inhale and hold the breath comfortably and as you suspend the breath meditate on zero.
Think in these ways all is zero.
I am zero.
Each thought is zero.
My pain is zero.
That problem is zero.
That illness is zero.
Meditate on all negative emotional mental and physical conditions and situations.
As each thing comes to mind bring it to zero.
A single point of light.
A small insignificant non-existence.
Exhale and repeat.
Breathe in a rhythm that's comfortable for you.
No strain during this second part.
So only suspending the breath as long as it's comfortable.
While you have the breath suspended bringing any thoughts to zero.
Continue.
Now we'll move into part three which I invite you to think of the quality or condition you most desire for your complete happiness and growth.
Summarize it in a single word like wealth,
Health,
Relationship,
Guidance,
Knowledge,
Or luck.
Whatever you choose it has to be one word.
Lock on that single word and thought.
Then visualize facets of it.
Inhale and suspend the breath as you beam the thought in a continuous stream.
Lock onto it.
Relax the breath as needed.
Now to end this meditation inhale and move the shoulders,
The arms,
And the spine.
Whatever way feels best for your body.
And then stretch the arms up.
Spread your fingers wide and inhale deeply a few times.
And then bring your palms back together in prayer position at the heart center where we'll close this meditation,
Our practice together today with one long Sat Nam.
Sat Nam means truth is my essence.
So let's inhale deeply together to chant.
Sat Nam.
Peace,
Love,
And harmony to you,
To all,
For all time.
I want to thank you once again for joining me in this practice today.
This meditation to beam and create the future.
I hope that it was helpful for you and I'm sending a lot of love from my heart to yours.
Until next time.
My name again is Dawn Marie Hansen and if you'd like I invite you to follow me here on Insight Timer for more meditations and live yoga classes.
Thank you so much.
Namaste.
