meditation

Mantra Monday: Let Go of Expectations

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Mantra: Expect nothing and appreciate everything.

Meditation: Today’s meditation is about letting go of expectations for yourself and others. Think about a recent expectation you’ve placed on yourself or someone else. When we expect something that doesn’t happen we feel hurt and disappointment, we tend to get attached to a certain outcome rather than simply going with the flow and letting life unfold. It creates unnecessary worry and stress. We assume we have all this control over ourselves and over others and the reality is that while we can control some things, we can’t control outcomes and other people.

So try this, take out a piece of paper and write down your current expectation. Maybe you expect a loved one to behave a certain way or do a certain thing. Maybe your expecting to much of yourself in a particular situation. Commit in this moment to release that expectation and let it go. Take your piece of paper and review it, hold it while you sit for 5-10 ten minutes on the inhale say “let” on the exhale “go”  keep repeating, until you begin to feel your stress and worry dissolving as your thoughts begin to become lighter.

You may catch yourself picking it back up from time to time just repeat the process again and let it go. Instead of expecting a certain outcome or fate appreciate what comes to you. Dwell in that place of gratitude and peace knowing that no matter what does or doesn’t happen, you will be okay. It’s easier said than done, I am well aware but just by beginning to change our mindset and thought process we can create a healthier way to live and be.

Find more from me at http://www.bepresent100.com 

Follow me on twitter: @bepresent100

 

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A Meditation Practice: Tips to help you get started.

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Meditation helps clear the mind and create space. It helps us to focus and reinforce positive thoughts. It has the ability to calm and center us with just 10 minutes a day. Meditation is one of the best things you can do for yourself. It’s been used to lower blood pressure, improve memory, lose weight, help with depression and anxiety and the list of benefits continue to grow.

“Meditation is not passive sitting in silence. It is sitting in awareness, free from distraction, and realizing the clear understanding that arises from concentration.” Thich Nhat Hanh

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Often in meditation we assume that we have to control our mind, that we have to magically make it be still and quiet. It reminds me of trying to calm a hyperactive child. The more effort you put in, the more you try to control, the more they resist. Our mind typically tends to be the same way. The more we try to control it the less control we actually have. Our thoughts swirl from one topic to the next, sometimes leaving us completely exhausted. So how do we control our mind for meditation? It’s simple. We don’t. The beauty of meditation is allowing yourself the freedom to simply let go. It’s not about forcing ourselves to be quiet for 10 minutes but it’s about giving ourselves the freedom to let go for 10 minutes.

“Meditation is the best exercise for the human mind.” Alton Howard

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The beauty of meditation is that you don’t have to sit in a seated position for 10 mintues to reap the benefits. You have options 🙂

Ideas for Meditation

  • Walking/Running is a great way to clear your head and focus on the present.
  • Journaling and writing down your thoughts is a perfect way to center yourself.
  • Listening to your favorite music and relaxing is a great way to unwind and let go.
  • Reading is a great way to relax and focus.

Steps to develop a regular meditation practice

1) Commit. Make the decision to commit, set an intention to practice meditation everyday no matter what is or isn’t going on around you.

2) Schedule. Whether it’s first thing in the morning, a 10 minute break at work or at the end of the day. Set aside a specific time each day to practice.

3) Practice. Practice daily, use a timer if necessary. Don’t beat yourself up if your mind wanders or if it takes a while to get the hang of it. Even if you miss a day just begin again the following day. Like anything else it will take time and practice to become a habit.

Yoga Poses for Meditation

Hands on Heart

Comfortable seat, hands on heart. Connecting  with your heart as you feel the rising and the falling of the breath being reminded of how fragile yet powerful we truly are, that we each have a greater purpose to fulfill. Our heart beats because we are meant to be here in this very moment. Sit here as you breath deeply down into the belly as you feel your heart beating and the rising and the falling of the breath. Allow yourself to connect with your body, allow yourself to feel any emotions that come up. Simply being aware.

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Child’s Pose

Allow yourself to surrender in this pose. Letting go of everything that doesn’t serve you. Letting go of anything that weighs you down. Just for a moment release the heavy load that you carry. Be still and know that you are exactly where you are meant to be in your journey. Soak up the peace of this moment. Allow yourself to let go and simply be present. Forgetting everything else, even if only for a few moments. Clearing the space, clearing your heart, releasing any hurt, any negativity, anything that doesn’t resonate with you. Let it go.

20140521-212329-77009489.jpg

Mudras 

Creating an intention and  focus in this meditation. Do you need clarity? Do you need guidance? Whatever you need or want, bring your focus here. Now allow your mind to clear and meditate on this intention. What do you need in this moment? After focusing allow the mind to be free, let it go and follow it. See what comes up.

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Mudras for Meditation

Mudras are symbolic hand gestures that you can use during meditation to set an intention or to simply help you focus. Here are three mudras that you may want to try.

Gyan Mudra– touch the index finger to the thumb. This mudra helps to clear the mind, improve alertness and enhances clarity.

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Cosmic Mudra– use your dominant hand to cradle the other hand, with both palms facing up. Tips of your thumbs should be touching each other, forming a compressed oval shape together with your palms. This mudra helps to bring your attention inward and is useful to create self-awareness.

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Prithvi Mudra– join the tip of your ring finger with the tip of the thumb. Extend all the other fingers and keep them relaxed. This mudra helps to ground and center us, promotes a sense of stability and increases tolerance and patience.

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Practice

Meditation 1:  Guided

“ Make meditation a daily practice, and it will soon turn into a habit.” Remez Sasson

I hope you enjoy the guided meditation and the techniques above. Remember it’s a daily practice, a daily effort but one that’s well worth your time and effort. Let me know which meditation is your favorite? Which one resonates with you? Questions? Send them to me.

Find more from me on instagram @outdooryogi and twitter @bepresent100 

http://www.bepresent100.com

 

Resources:

http://www.consciouslife.com

Mudras Yoga in Your Hands, Gertrud Hirschi

Mantra Monday: Are you heading for negative town?

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Mantra: Motivate yourself. Be happy. Live fully.

Meditate: Take 5-10 minutes and think about your current set of circumstances or situation. Are you happy with the way things are? If so, dwell on that gratitude and happiness. If not, think about what you can do differently. Sometimes all it takes is a simple shift in our attitude to change our perspective and get us on the right track.

We are as happy as we make up our mind to be. No matter what is happening to us, around us or within us; it’s all very much our choice on how we choose to react or be. Things are constantly changing sometimes things go right, sometimes they go wrong but the reality is everything keeps moving. You are the only one that can choose your response and behavior on the inside and out.

I’ll be the first to tell you that sometimes life gets the best of me and I don’t always have a yogic or yogi attitude. Sadly, I can be as stubborn and hateful as the next person, but when I catch myself behaving this way it allows me the opportunity to change and be different. We are going to have bad days, bad situations and sad times because that’s reality. Through creating awareness and observing our own behavior we have the power to be different, to be happy.

So maybe the next time we see ourselves heading straight for negative town, maybe we can choose to take a right turn to positive town instead?

Find me at:

www.bepresent100.com  

Instagram @outdooryogi

Twitter @bepresent100

Mantra Monday: Feel the Waves.

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Mantra: Feel the Waves.

Meditation: Find a busy space. Yes, you heard me right. Today our challenge is learning to balance when things get hard, when things are loud, when things in our life are anything but ideal. Close your eyes or maybe you want to leave one open. Perfectly okay here 🙂 now center on stillness, calmness and peace. How do you feel when you are calm, when you are centered, when you have peace? Take yourself to this place. Create that space in your mind, in your heart. Tune out all other activity. This will be challenging but keep practicing. Try 5 minutes a day while waiting in line, waiting in traffic, sitting with your kids.

Anyone can find their balance when things are going right when things are quiet. What we need to practice is finding balance when things fall apart, when the unexpected occurs, when sh** hits the fan. It’s happened to all of us. Life has a funny way of throwing us a curve ball from time to time. When that happens we need to be ready to hit it out of the park. Don’t be shy, don’t be afraid. Your first few attempts, you may strike out and that’s okay. Keep coming back here to this space, to the busyness, to the chaos, to the crazy. Keep searching for the calm, the peace, finding your center among the chaos of everyday life. That’s what balance is about the ebbing and flowing, feeling the waves of life.

How do you find your balance in the middle of chaos? Any tried and true techniques you can share?

Find more from me on instagram @outdooryogi and on twitter @bepresent100

A Yoga Detox for the Mind & Body: Part 3, Mindful Meditation

Posted on Updated on

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Welcome to Part 3 of the Yoga Detox, Mindful Meditation. Meditation helps clear the mind and create space. It helps us to focus and reinforce positive thoughts. It has the ability to calm and center us with just 10 minutes a day. Meditation is one of the best things you can do for yourself. It’s been used to lower blood pressure, improve memory, lose weight, help with depression and anxiety and the list of benefits continue to grow.

“Meditation is not passive sitting in silence. It is sitting in awareness, free from distraction, and realizing the clear understanding that arises from concentration.” Thich Nhat Hanh

20140521-205906-75546161.jpg

Often in meditation we assume that we have to control our mind, that we have to magically make it be still and quiet. It reminds me of trying to calm a hyperactive child. The more effort you put in, the more you try to control, the more they resist. Our mind typically tends to be the same way. The more we try to control it the less control we actually have. Our thoughts swirl from one topic to the next, sometimes leaving us completely exhausted. So how do we control our mind for meditation? It’s simple. We don’t. The beauty of meditation is allowing yourself the freedom to simply let go. It’s not about forcing ourselves to be quiet for 10 minutes but it’s about giving ourselves the freedom to let go for 10 minutes.

“Meditation is the best exercise for the human mind.” Alton Howard

20140521-213345-77625531.jpg

The beauty of meditation is that you don’t have to sit in a seated position for 10 mintues to reap the benefits. You have options 🙂

Ideas for Meditation

  • Walking/Running is a great way to clear your head and focus on the present.
  • Journaling and writing down your thoughts is a perfect way to center yourself.
  • Listening to your favorite music and relaxing is a great way to unwind and let go.
  • Reading is a great way to relax and focus.

Steps to develop a regular meditation practice

1) Commit. Make the decision to commit, set an intention to practice meditation everyday no matter what is or isn’t going on around you.

2) Schedule. Whether it’s first thing in the morning, a 10 minute break at work or at the end of the day. Set aside a specific time each day to practice.

3) Practice. Practice daily, use a timer if necessary. Don’t beat yourself up if your mind wanders or if it takes a while to get the hang of it. Even if you miss a day just begin again the following day. Like anything else it will take time and practice to become a habit.

Yoga Poses for Meditation

Hands on Heart

Comfortable seat, hands on heart. Connecting  with your heart as you feel the rising and the falling of the breath being reminded of how fragile yet powerful we truly are, that we each have a greater purpose to fulfill. Our heart beats because we are meant to be here in this very moment. Sit here as you breath deeply down into the belly as you feel your heart beating and the rising and the falling of the breath. Allow yourself to connect with your body, allow yourself to feel any emotions that come up. Simply being aware.

20140521-212243-76963522.jpg

Child’s Pose

Allow yourself to surrender in this pose. Letting go of everything that doesn’t serve you. Letting go of anything that weighs you down. Just for a moment release the heavy load that you carry. Be still and know that you are exactly where you are meant to be in your journey. Soak up the peace of this moment. Allow yourself to let go and simply be present. Forgetting everything else, even if only for a few moments. Clearing the space, clearing your heart, releasing any hurt, any negativity, anything that doesn’t resonate with you. Let it go.

20140521-212329-77009489.jpg

Mudras 

Creating an intention and  focus in this meditation. Do you need clarity? Do you need guidance? Whatever you need or want, bring your focus here. Now allow your mind to clear and meditate on this intention. What do you need in this moment? After focusing allow the mind to be free, let it go and follow it. See what comes up.

20140521-213114-77474290.jpg

Mudras for Meditation

Mudras are symbolic hand gestures that you can use during meditation to set an intention or to simply help you focus. Here are three mudras that you may want to try.

Gyan Mudra– touch the index finger to the thumb. This mudra helps to clear the mind, improve alertness and enhances clarity.

20140521-212523-77123752.jpg

Cosmic Mudra– use your dominant hand to cradle the other hand, with both palms facing up. Tips of your thumbs should be touching each other, forming a compressed oval shape together with your palms. This mudra helps to bring your attention inward and is useful to create self-awareness.

20140521-212640-77200771.jpg

Prithvi Mudra– join the tip of your ring finger with the tip of the thumb. Extend all the other fingers and keep them relaxed. This mudra helps to ground and center us, promotes a sense of stability and increases tolerance and patience.

20140521-212723-77243315.jpg

Practice

Meditation 1:  Guided

“ Make meditation a daily practice, and it will soon turn into a habit.” Remez Sasson

I hope you enjoy the guided meditation and the techniques above. Remember it’s a daily practice, a daily effort but one that’s well worth your time and effort. Let me know which meditation is your favorite? Which one resonates with you? Questions? Send them to me.

Find more from me on instagram @outdooryogi and twitter @bepresent100 & @outdooryogi 

http://www.bepresent100.com

 

Resources:

http://www.consciouslife.com

Mudras Yoga in Your Hands, Gertrud Hirschi

 

 

 

 

 

 

 

 

Wednesday Meditation/Mantra

Posted on Updated on

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Meditation: Where is my focus/intention? What steps can I take today for a better tomorrow?

Mantra: Today I choose happiness and gratitude. I’m releasing the negative and embracing the positive.

This mantra was inspired by http://mybodymytime.wordpress.com He commented on my Mantra Monday post and had a great mantra. “I let negative energy pass by.”

It’s amazing how much better we feel when we let go of the negative and embrace the positive. Sometimes that’s harder to do but it’s well worth the effort. It’s liberating to release ourselves from that state of mind and to choose happiness and gratitude. It’s a daily choice. Choose to be happy.

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Mantra for the week. Fill in the blank.

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I Believe that I am worthy of _________.

Do you ever look at your past and think you’ve messed up one too many times? I find it’s easy to be hard on myself. I remember the line in the Pretty Woman movie “the bad stuff is easier to believe.” How true it is when you hear it enough, when you tell yourself the same story whatever it may be it begins to sink in deeper. It becomes more than a passing thought, it becomes your reality or so you believe. What thoughts have been holding you back? What negative truths have you been believing and telling yourself?

Me? I choose love. For so long, I’ve told myself that I’m not worthy. I’ve made poor relationship choices based upon these lies that I’ve told myself. I’ve stayed in unhealthy relationships far too long because I’ve doubted my worth. I’ve put up with things that I probably shouldn’t have because of the lies I told myself and actually believed. So today, I choose to say that I believe I am worthy of love. I am changing the course and the pattern. I’m breaking free from a habit of negative truths that I’ve been hiding behind for so long. It won’t be easy but one day at a time I will begin to believe I am worthy of love, to be loved and to give love.

Fill in the blank above. What are you worthy of? Tell me. I want to know. Put it out there. Change your path. Change your truth.

Find me on twitter @bepresent100 or @outdooryogi

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