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Jewish Journal

Meditation 102

by Arielle Adelman

April 25, 2013 | 3:35 pm

Photo credit: aufeminin.com

This is part two of my thoughts and recommendations on meditating. The post, “Meditating 101″ is basic insight into why and how you can meditate.

For those of you who are ready for a little more:

Take 5 minutes in the morning to sit on the floor (maybe play some soothing instrumental music; I recommend Deepak Chopra’s Heart Meditation music), cross your legs, place your hands on your knees, and start to breathe long, deep breaths in through your nose and out through your nose.  Then simply say aloud or in your head “I am”.  “I am” has no meaning, judgement or attachment so as your mind starts to wander, bring all your thoughts back to “I am”,

After a short period of time you will notice that being able to go to your meditation practice when stressful situations arise, is very soothing.  Eventually you will be able to meditate for 20 minutes or perhaps 10 minutes in the morning and 10 minutes at night.  I will warn you however, that there will be moments or days when your inner dialogue and voices are very loud and getting through the meditation is more challenging. I encourage you to stick with it because most likely you will emerge just a little more connected to yourself as the driver and in control of your life, rather than feeling like you are powerless to reality.

Here are some additional mantras to use depending on what is going on in your life:

“The Universe provides for me.”

“I choose Love.”

“I am guided.”

Here is a visualization:

Imagine a ball of light above your head. The ball of light is love and shines bright and feeds into you, always. As you sit in stillness and release fear, you make room for the light. So breathe in light and feel how filled you are with love. Then breathe out fear. Continue to breathe in light and breathe out fear.

For those of you who want a little extra curricular: Gabrielle Bernstein has an app called “Spirit Junkie” that gives you a new mantra everyday; I highly recommend downloading this app or reading her books. Her style is very digestible, practical, fun, and transformational.

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ABOUT THE AUTHOR

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Celebrity personal assistant turned Wellness Nerd. Home cook turned Kitchen Professor. Health & Wellness/Life coach in training. Master’s in Nutrition and Dietetics...

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