Today's episode is a guided meditation using mala beads or imaginary malas if you don't have any. The most important first step is to set a clear intention of what you would like to feel or accomplish in our time together. What is it that you desire? Happiness, healthiness, peacefulness, harmony, centering, protection, confidence, success, or to release fear, worry, or anxiety? Take a minute to come up with a clear intention before we begin….
Now let's put your intention into an “I am statement.” For instance, I am confident, I am peaceful, or I am free of worry or fear. Next, we are going to combine the “I am statement” with breath work and the mala beads. If you don't have beads, just imagine a small round stone or actually place a stone in your hand as a place keeper. In the following meditation, we will breathe in our “I am statement” and then breathe out on each bead. Applying the pattern of having the 27th bead as a marker, we will change our breathwork slightly on the next set of 27. Just follow along and focus on your specific intention that you would like to accomplish. Breathe in through the nose. I am peaceful or whatever “I am statement” you've chosen, rolling the bead or stone between your thumb and index finger. Then breathe out in two short breaths through the mouth. Pulling the strand of beads towards your body to bring the I am positive intention or the karma towards you. That completes the first bead of the first set. Again, breathe in. I am peaceful.
Breathe out and drag the beads towards you. I am... breathe out. Breathe in…. I am breathing out. Breathe in... I am breathing out. Breathe in... I am breathing out. Now continue at the same pace as you listen to the music. And I'll join you again right before the 27th marker bead (music interlude) #25 Breathe in... I am peaceful...breathe out. Number 26 breathe in... I am peaceful... breathe out. Breathe in... I am peaceful... breathe out. On this next data set, you can use the same “I am statement” or you can pick a new one and on a single outbreath this time we'll tone “OM” the sound of creation. So, the second set bead one is an in breath I am healthy or whatever you've chosen and an out breath of “OM”. I am healthy…”OM”... pulling the beads towards you bead three I am healthy…”OM”... I am healthy…” OM”, I am healthy…”OM”, now continue this pattern at the same pace and I'll join you on the 25th bead.(music interlude) So we come together on bead #25 I am healthy....”OM”, I am healthy ....”OM” and the final bead I am healthy…”OM”. Now onto the third set, you can change up your “I am statement” or you can keep the same one and on the in breath…” I am happy” and on the outbreath release all negativity. Focus on it leaving your body through the soles of your feet. Bead one in breath... I am happy... out breath...release. Bead two I am happy…. outbreath release... I am happy... outbreath release. Bead 5 I am happy... outbreath release. Now continue this pattern pulling the positive energy towards your body and I will come back in for the last few beads of this set. (music interlude) Number 25 I am happy... release... number 26 I am happy…. release, number 27 I am happy….release. Awesome! Now we're ready for our final set. Are you discovering how focusing on each pattern has helped to clear your mind of other thoughts? That's what meditation is all about. So, for the final set, you can stick with your preferred “I am statement”, you can go back to one you've already used or you can create a brand new one. So, on the in breath,” I am peaceful” or whatever your statement is, and on the outbreath we're going to tone “so hum” meaning “I am that” or “I am all of that.” So, breath in bead one, I am peaceful…. “So hum” .... I am peaceful…”so hum”, I am peaceful…”so hum”. I am peaceful…”so hum”. I am peaceful….”so hum”. Now continue this pattern and pace. Then I'll be back with you on the final three beads. (music interlude) I am peaceful…”so hum”, I am peaceful,.”so hum” and our final bead..., I am peaceful…”so hum”.
And that concludes all 108 repetitions commonly found in mala meditations. Let's conclude by informally assessing how you feel. Did you fulfill the intention that you set before you began? Did you remain focused throughout on your breaths? Did you call in happiness, healthiness, peacefulness or harmony, centering protection? Perhaps you chose to call in confidence or success or to release worry, fear or anxiety. Whatever intention you set. Where are you at in reaching it? Did you call it into existence? Or do you need to do another round?
Feel free to repeat this meditation frequently. To call it in. Call your intention into existence! “Call IT in with Dar!”
Transcribed by https://otter.ai