Hello and welcome.
My name is Dawn Marie.
Thank you so much for taking time to care for your body,
Mind and spirit by joining me for this wholehearted meditation.
Today I'll be sharing a practice from the Kundalini Yoga tradition called learning to meditate.
Personally,
I prefer to call it pulse meditation because that's exactly what we are going to do.
We will be meditating on our pulse,
Feeling the prana,
The life force flowing through us.
This is a good meditation for someone who doesn't know how to meditate or for anyone who wants to develop the ability of concentration in action.
It allows you to control your reaction to any situation and can bring sweetness and one pointedness to the most outrageous and scattered mind.
It is recommended to practice for 11 minutes and build to 31 minutes.
But today we will practice for just three minutes so you can learn this meditation.
Once you do,
You can then build your practice time as you wish.
Let's begin.
I invite you to find a comfortable seated position,
Either in a chair with both feet flat on the floor or an easy pose on a mat or cushion.
Now that you're seated,
I invite you to close your eyes lightly and focus your inward gaze at the third eye,
The point just above and between the eyebrows.
Now begin to notice your connection with the ground beneath you.
And imagine drawing energy up from the ground into your body up your spine,
Allowing the spine to grow straighter and taller as the earth energy continues to flow up through the crown of your head.
Now notice if you can gently shift your chin back just a bit so the neck and head are completely aligned with the spine.
Beautiful.
Before we begin the meditation,
I'd like us to tune in with the universal vibration of OM.
Chanting OM helps us tune in to our minds,
Bodies and spirits and tune in to the collective vibration.
Let's bring our hands together in prayer pose at the heart center.
Let's inhale through our nose to tune in.
Oh,
Inhale,
Suspend the breath lightly.
Exhale and relax the hands into your lap.
Allow your breath to return to its normal rhythm.
Breathing in and out through the breathing in and out through the nose for the remainder of our practice.
Wonderful.
Now I invite you to take the four fingers of the right hand and place them lightly on the left wrist in a straight line.
So you can feel your pulse to try to feel the pulse in each fingertip.
But as long as you're feeling it,
You're doing okay.
With each beat of the heart,
Mentally hear the mantra Sat Nam.
Sat Nam means truth is my identity.
The next three minutes.
Let's listen for the universal truth of who we are with each pulse.
Sat Nam.
Sat Nam.
Sat Nam.
I invite you to inhale deeply through both nostrils.
Spend the breath.
Exhale,
Relax the hands.
And to close our practice.
I'd like us to chant one long Sat Nam.
Again,
Truth is our identity.
Let's bring our palms together again at the heart center.
Inhale deeply through the nose.
Sat Nam.
Peace,
Love and harmony to you to all for all time.
Sat Nam.
Namaste.
Thank you once again for choosing to practice with me today.
And for taking care of your mind,
Body and spirit.
I hope you feel more calm and centered now.
And if so,
You're welcome to make this pulse meditation a daily practice for 40 days.
So you can experience its transformational benefits.
I also welcome you to visit my teacher profile and follow me here on insight timer for more meditations and live wholehearted yoga sessions.
My name is Dawn Marie Hansen.
And until next time,
Love and light from my heart to yours.
Namaste.
