Hi,
This is Erica Follen,
And welcome to today's meditation for emotional freedom.
Meditation brings us back to the present moment to find peace,
Calm,
And focus.
When practiced daily,
Meditation has been scientifically proven to reduce stress,
Make you more productive during your day,
And help you sleep better.
Our world is super loud and busy,
And it's easy for our five senses to become overwhelmed and for our intuition to be completely ignored.
Taking time each day to check in with yourself and call in what you need allows you to find the clarity you seek.
I personally believe there's no right,
Wrong,
Good,
Or bad way to meditate.
It's whatever works for you.
And today you showed up,
So you're already halfway there.
During this practice,
Your mind may wander,
And that's okay.
You may start making to-do lists or thinking about what's next on your schedule.
Again,
This is all normal.
When you catch your mind wandering and in thought,
Just gently bring your awareness back to your breath and to the meditation.
Remember,
This is a practice,
And what's so great about a practice is that you can't fail.
It's just a practice.
Again,
There's no good,
Bad,
Right,
Wrong way in this practice space,
So let any judgment about what it should look like or bring about go.
You ready?
Let's get started.
So finding a relatively quiet but very comfortable place to sit,
Let's just take a moment to find that seat.
And once you're in it,
Maybe wiggle around a bit,
Making sure your hands are in a comfortable space,
Your legs and back feel comfortable.
Once together,
Let's take a long,
Slow,
Deep breath in and exhale with a sigh.
And if you haven't already,
Gently letting your eyes float closed or simply softening your gaze.
Now let's take another long,
Slow,
Deep breath in and exhale with a sigh.
Now simply just breathe normally,
Witnessing your breath,
Feeling the inhales and the exhales.
Maybe starting to feel your shoulders drop down from your ears a bit,
Feeling your jaw relax with each breath,
Your arms,
Hands settling,
Your back easing with each breath.
Your chest,
Belly softening with each inhale and exhale.
Your legs,
Feet,
Feeling more relaxed and relaxed.
Continuing to simply follow your breath,
Feeling the expansion of the inhale,
The contraction of the exhale.
Following your own cadence,
Your own speed,
Whatever works for you right now.
There's no place else you need to be,
Nothing else you need to do,
But simply follow and witness your breath.
Now let's try using a mantra to deepen this meditation.
A mantra is simply a word or phrase that's silently repeated to help keep your attention in the present moment.
And today we're going to use the ancient Sanskrit mantra,
Om Moksha Ritam.
Om Moksha Ritam.
Om being the sound of the universe,
Of our oneness.
Moksha meaning freedom or liberation from ego,
Our thoughts,
Our pain.
And Ritam meaning rhythm,
Flowing with our cycles.
Om Moksha Ritam.
We will silently repeat it to ourselves over and over.
And if your mind starts to wander,
That's okay.
Just gently bring your awareness back to your breath,
Back to the mantra.
Om Moksha Ritam.
We're going to sit in silence for a few minutes as we repeat the mantra.
And when you hear the sound of my voice again,
Just sit gently with your eyes closed.
So let's begin.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Om Moksha Ritam.
Sit gently with your eyes closed and you can let that mantra go.
And simply just breathe easefully.
And if it feels comfortable to you,
Place both hands one on top of the other over your heart center.
Taking a moment here to send yourself some love,
Compassion,
Gratitude,
Maybe some grace for showing up today.
Taking some time to find your center.
Find your calm,
Your peace.
So taking a moment here with each breath to fill yourself up.
Fill yourself up with that love,
Compassion,
Gratitude.
Then letting that love,
Compassion,
And gratitude you've just given yourself and let it ripple out to all those close to you.
Your immediate family,
Close friends.
Giving them all a little love,
Compassion,
And gratitude.
Then letting that ripple expand out even further to extended family,
Friends,
Co-workers,
Even to the ones that aren't your favorite right now for we are all doing our best with the tools that we have at the moment.
Letting that love,
Gratitude,
And compassion ripple out to them.
And letting that ripple of love,
Compassion,
And gratitude extend out one last time to those out there in the world we do not know whose paths have not crossed ours yet but just might need a little extra love,
Compassion,
And gratitude today.
And when you feel complete and only when you feel complete,
You can ever so gently release your hands.
And when it feels comfortable to you,
Ever so slowly start to reopen your eyes.
May you go forth with love,
Peace,
And compassion for yourselves and all others.
And so it is.
