Instructions:
1) Tune
in with "Ong Namo Guru Dev Namo" (3 times).
2.)
Meditation to Remove Negativity
Helps
with depression, anger, anxiety and negativity.
Eye
Focus: Eyes closed, turned up to third eye.
Length:
All parts can be done between 1 and 3 minutes.
Breathing:
Long deep breathing.
The
first part:
Interlace
your fingers with your fingers pointing towards the chest. The right
index finger should rest on top of the right. Curl your ring and pinkie
fingers back into towards their respective palms. Reach out your left
middle finger to hook onto the right ring finger and pull it back towards the
left palm. Touch the thumb tips together.
This
mudra releases anger and enthrones the neutral mind.
The
second part:
Cup your
hands and press the base of the palms up into the cheek bones. It may be
a little painful when you press.
This
mudra brings joy.
The
third part:
Stretch
your left arm across the body taking your right arm and pressing the left to
the right shoulder.
This
mudra releases tension and stress.
The
fourth part:
Grab
your wrists behind your back and pull down. Open and lift the chest up
and apply a slight neck lock.
This
position brings energy up the spine, elevates and calms you.
3.)
Ramdesh Kaur's Guided Meditation for Self-Love from "Journey into Stillness"
Sit
peacefully and place your hands over your heart. Repeat these words (out
loud or mentally):
My
heart, I love you. My body, I love you. My mind, I love you. I
forgive myself for any words or thoughts I have made about myself that were
unkind, and I release any emotional attachment to the unkind words others have
said to me. I forgive myself for anything that needs to be forgiven. I
recognize my own beauty. I believe in myself and in my dreams. I am
bountiful, I am beautiful, I am blissful, I am. I am at peace, I am whole,
and I am loved. I rest in the light of this truth.
4.)
Optional: You may finish your meditation any way you would like, either
by sitting quietly and feeling love or by chanting "Sat Nam".
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