Welcome to In the Flow,
A positivity-provoking podcast designed to lift us up to that higher place to live our best lives.
We will laugh,
Cry,
Meditate,
And discuss any and all things spiritual to learn and remove any stigma surrounding spiritual gifts,
Meditation,
Prayer,
And the afterlife.
Today's message is loud and strong.
Don't forget about taking time for yourself.
And it's so funny because yesterday was one of those days for me.
It was so crazy busy and everything went wrong.
Everything,
Right?
So in the middle of that,
I was like,
Oh my God,
Oh my God,
I need to meditate or something.
So here's the thing though.
You may say,
Oh yeah,
Taking time for yourself is all well and good,
But I don't have the time.
Okay.
So you guys know how much I talk about and how much I'm an advocate for meditation,
Right?
And how important it is it managing those 60 to 80,
000 thoughts that we have every day.
So and in just bringing those to a place of management.
Yeah,
That's the only way.
That's the only term that makes sense,
Right?
So here's the thing.
Starting out with 10 minutes of meditation a day is great,
But I hear so many people that say to me,
I can't even do 10 minutes.
Well,
You know the old Zen saying,
Right?
If you can't meditate for an hour,
Then you must meditate for two,
Right?
But you know,
You can't argue with those Zen,
Those Zen masters,
Right?
But what I want to talk about before we get into our meditation today is the 16 second,
The 16 second meditation.
We all have 16 seconds,
Right?
I call it,
Me personally,
I call it 16 seconds to freedom because that's what it does for me,
Right?
So and here's the thing.
It's all about the breath.
It's all about your breath.
So basically what you do,
And we're going to practice this,
Right?
We breathe in for four seconds.
We hold the breath in for four seconds.
We breathe out for four seconds,
And then we hold the breath out for four seconds.
So basically what you're doing is you're breathing in,
Holding it,
Breathing out,
And holding it.
Everybody can do that.
And you know what's cool about this?
You can just,
You can go to the restroom and do this.
You can do this in the closet.
Do you know what I'm saying?
You can go to your car and do this.
I'm just saying.
If you want a little bit of peace and a little bit of that freedom that I love,
You can do this,
Right?
So let's practice this just really fast before we get into our other stuff,
Right?
So we're going to breathe in.
So everybody breathe in for four.
One,
Two,
Three,
Four.
Hold it,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
And hold it,
Two,
Three,
Four.
And that's 16 seconds.
How easy is that?
So when you find yourself getting emotional,
If you do today,
Or you know,
Any time that you find yourself just needing to take that breath,
The 16 seconds is to me the way to go.
So our mantra for today,
I'm so excited to share this with you guys.
If you're not familiar with this mantra,
I'm so excited to introduce this to you.
It's a Sanskrit mantra,
And it is this,
Loka Samasta Sukino Bhavantu.
And we'll say that several times so you won't,
Hopefully,
Maybe won't forget it,
Right?
And what the translation is.
Now you know that sometimes it's about,
Not just about the actual translation,
But it's also about the energy that's within it and the vibration as you're saying it,
Right?
So it kind of,
In a sense,
It doesn't really matter that you know what this means,
But it does matter.
You know what I mean?
I hope that makes sense.
So here's the translation.
The Sanskrit mantra is Loka Samasta Sukino Bhavantu.
And the translation is this,
May all beings everywhere be happy and free.
May our thoughts,
Our words,
And our actions contribute in some way to that happiness and freedom.
Like it doesn't get to me any more free than that.
I just absolutely love that.
I just absolutely love that,
Right?
So that's what we're going to meditate.
We're going to meditate on this today.
And in the interest of time,
I don't think we're going to be able to do 108,
But we're going to do it silently to ourselves or you can do it.
You can chant it because I'm going to teach you a little way to remember it,
You know,
As you're meditating,
Right?
Yeah.
And so this is like,
I'm super excited about this,
Right?
Okay.
So now here's the thing,
Loka Samasta Sukino Bhavantu.
Okay.
Now here's the fun part.
You guys know,
If you know me at all,
You know,
I love the Sing Song.
I love to chant.
I love all of that,
Right?
Here's the way that you can remember this.
And it's kind of like a childlike way of chanting this or thinking it in your head.
Ready?
Yes,
I have to clear my throat.
Loka Samasta Sukino Bhavantu.
Loka Samasta Sukino Bhavantu.
How amazing is that?
And how easy is that?
Right?
So that's what we're going to do today.
Okay.
We're going to practice it again,
And then we're going to close our eyes and we're going to just,
We're just going to let this freedom and happiness and bliss just envelop us,
Right?
Okay.
So we're going to do it again.
Loka Samasta Sukino Bhavantu.
Loka Samasta Sukino Bhavantu.
Loka Samasta Sukino Bhavantu.
Okay.
I think we can remember that.
You know,
When you put it in a Sing Songy way,
Can you tell my background is music?
When you put it in a Sing Songy way,
It makes it a little bit easier,
Right?
So I will chant this along with us just for a little bit,
And then I will stop and then we can do our own,
Okay?
So let's get ourselves comfortable so we can get this rolling and just enjoy the bliss of this mantra.
So let's get ourselves comfortable.
Close your eyes whenever you feel good.
Let's take a nice deep,
Beautiful first breath of the day or last breath of the day in.
And release.
Nothing better than that first breath of the day.
So good that we're going to do it again.
Let's breathe really slow.
Take a deep breath in.
And release it.
Beautiful.
Very good.
The mantra that we're doing,
I will sing it along with you,
And then I will stop and you can do it in your mind,
You can do it out loud,
Whatever feels comfortable for you.
Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Continue singing it to yourself.
Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu Loka samasta suki no bhavantu May all beings everywhere be happy and free.
May our thoughts,
Our words,
And our actions contribute in some way to that happiness and freedom.
Loka samasta suki no bhavantu And start bringing your awareness back to the chair we're sitting in.
Let's take a nice deep breath in and release.
Perfect.
And when you feel comfortable,
You can open your eyes.
Awesome.
That vibration is just so beautiful.
So I hope you take the happiness and the freedom with you all day today as you go about your day or if this is the evening for you,
Take it with you as you sleep.
So thank you so much for joining me today.
Namaste.
