It welled up within me, whispering and then singing with awareness of the complete interconnection we all have.

I have climbed to the knees of a giant Douglas Fir Tree and sang this into the moss.

I have stood in the clearest stream of water, illuminated in sunshine. This mantra singing to me from within.

~

Om Shri Gaia Ma

Purnatva Gaia Ma

~

Beautiful, Abundant, Benevolent Earth Mother

You Are The FULLEST Perfection

Divine Mother Earth

~

Which means, in it’s most expansive grace, YOU are beautiful, abundant, and of the highest kindness. YOU are perfect in your human way, exploring through finding out what works and what doesn’t – a Divine child playing.

You are part of this beautiful Earth. Gaia, Mother Earth, is a part of you.

And so, if you recognize and resonate with this intention, this affirmation of the health and harmony that is the true essence of all that is, I invite you to take this mantra into your own heart.

And see how it feels.

• Feel free to comment below with your experience or insight.

Of course, so much of the wisdom of yoga teaches us to be in the present moment. When we do, worries and stress melt away, for we realize that everything truly is okay when we just live one breath at a time.

Focusing on one thing at a time, choosing to live mindfully in the moment, can lead to such happiness. (And it can also help you have a much more productive day if that’s what you’re after.)

My friend John Stringer contributes the following offering to this train of thought:

Live Each Moment in Joy

“Most of you think about what is happening and what will happen what has happened
all simultaneously without focus on any given moment for long
what if you chose to do each action with predetermined intention
what if you choose to live each moment with the commitment of being fully present and attentive to that task or objective before you
what if you choose to live each moment with joy
peace and to accept whatever comes with grace and gratitude
what if you choose to express yourself freely and honestly in every interaction
what if you choose to give of yourself without expectation and to help those in need where you are compelled
what if you decided to trust life even in this moment knowing that all is well that there is no harm that can come to you
because you are more than the illusions and conditions society or culture has promulgated
what if you were able to let go of all the blocks in your life all the resistance to what is
all the things that don’t make you feel good and just surrender to what is
in this moment
what would that be like
freedom
love
yes
and so it is”

- Morning stream of consciousness writing from John Stringer

Photo courtesy of my friend, photographer Toshi Kawano

Okay, you know meditation helps you de-stress, find peace of mind, feel happier, and find more balance in your health. But it’s hard! We’re not really conditioned to sit still, nor is your mind interested in emptying itself of the ten thousand thoughts it’s pondering. And where do you find the time?

The good news is that almost everyone who meditates deals with these same challenges, and you can enjoy the benefits of meditation without having to be a master of it. Here are some great tips and ideas to help you get the most out of your meditation practice:

1. Relax – Really. Getting frustrated about the fact that your mind will not be quiet doesn’t help. It’s alright that thoughts keep coming through, just practice letting them go and not following them down paths of planning and daydreaming. Bring a laid back attitude to your meditation practice, and you’ll make it a whole lot easier on yourself.
2. Start Small – You don’t have to sit for long periods of time for meditation to work. In fact, forcing yourself won’t help if it leaves you frustrated. Try 5 or 10 minutes, then move to 15. Get comfortable with that, and then you’ll naturally extend the time if it’s right for you. Even just a few deep breaths can make an amazing difference in how you feel.
3. Breathe – Yes, your breath knows how to meditate more naturally than your mind. Rather than focusing on the passing thoughts, concentrate on your breath. What does it feel like as it moves through you? Can you notice the transition points between your inhale and exhale? Turning to your breath during meditation gives you a masterful guide that is ever present.
4. Use a Mantra – Repeating a word or phrase gives the easily distracted child of your mind something to hold onto. It also helps you to create a pattern in yourself, deep in your psyche and beyond the conscious mind. You can chant out loud or whisper within your heart. Try an ancient and well loved mantra like ‘Om Namah Shivaya’ (I honor the goodness within) or, if you’re not feeling the call to use Sanskrit, try an affirmation instead.
5. Visualize – One approach to meditation is to use visualization to create a different state of being. There are infinite ways to do this, but one you may like to start with is to envision a light deep within your heart growing with each breath until your skin glows and you are fully illuminated. Then you can sit and breathe within that light until you feel so sparkly that people will comment on how bright your eyes are when you come out of meditation.
6. Learn How To Sit – Being comfortable in your body is super important when you meditate, but slouching isn’t going to help you feel enlightened either. Sit in a chair, on a pillow or blanket, or right on the floor – however you need to support yourself is fine, so long as you find a way to have the natural curves of your spine and a lengthened spine. That means the lower back tips slightly forward, while the tailbone lengthens down which calls the lower abs into action to support your pelvis. Also, with a long spine, let your shoulders come sweetly back and open your throat. By having optimal alignment, you will feel the delight of meditation more easily.
7. Get Peaceful – Om Shanti, Shanti, Shanti. Peace is one of the deepest desires of all beings. By consciously setting the intention of your meditation to enter into a place of profound peace, you can access it more fully. The Sanskrit word that embodies peace is Shanti. Repeating this word out loud is an excellent way to feel the vibrations of peace, or use it in your head. Om Shanti, Shanti, Shanti.
8. Try Group Meditation – When you meditate with a group, the effects tend to be powerfully amplified. There are many resources for group meditation, which you can do via online calls (these work surprisingly well), at a center in your area, or simply by meditating at the same time as others. You may want to get some friends together, set a common intention, and start a group meditation on a regular basis.
9. Take a Class – Though meditation truly is discovered through its practice, having a teacher explain subtleties and give you different views on it can be super helpful. Local yoga studios are a great place to start a search for a teacher, or you could get together with a teacher you already trust and resonate with for private sessions.
10. Get a Guide – Guided meditations can often lead you into a meditative state faster than you would find it yourself. Some have music, some are simply a soothing voice, some combine both. Ideally, finding a teacher that speaks to your heart and using their guided meditations is best because you already have a connection with them.

I’ve had amazing reviews on my recently released Meditation Guide: Mini-Meditations Art and Audio Set. Check it out by clicking on the link above.

One person sent me this response after getting her copy of the guide:

“I am over the top with delight! There is no one in the world that would not benefit from, or enjoy your work!  You make it so flexible and that is even more magical. Katrina, you are truly a magnificent, creative, inspirational gift from the Universe!” CLB

To understand fully how special you are and what this wave of excitement from New Orleans has to do with you, check out this article: New Orleans Teaches Us About Community Of The Heart.

Mini-Meditation:

Sit beautifully and quiet your mind.

Feel your breath dance within you.

Feel your heart beat.

As you tune in to your own inner music,

Realize that each being on this planet shares

The experience of breath and heartbeat.

We all are connected through our commonalities.

The desire to be happy and free.

The need to feel like we belong,

Yet still be able to express ourselves.

Breathe, in this spacious moment,

And know that you belong.

You are appreciated for who you are.

Feel the unseen support from the

Grand global community of the heart

Of which you are a unique and important part.

Who Dat!

• Check out this profoundly beautiful Meditation Guide for more meditations.

That’s bliss.

Bliss comes in many forms, from joy to deep contentment. But any way it presents itself, it’s a juicy state of goodness that takes you into the higher realms of human experience.

Feelings of freedom, happiness, peace, and so on are why we keep coming back to yoga and meditation.

These practices give you ways to not only stay centered when the world turns wildly, but also to heal on so many levels, and truly create yourself in your highest vision of who you want to be.

Meditation has been studied scientifically and proven to decrease stress and, due to lower stress levels, increase health benefits. Additionally, it shows up in most of the world’s spiritual traditions as a way to connect with your truest self.

To me and many others, meditation is a way to get clear; to strip away the layers of pressing responsibilities and ‘to-do lists’, and reconnect with the truth of who you are. For when you are able to view the world around you from a peaceful and centered place, everything else flows easier, and that which was overwhelming before becomes much more easily handled.

Meditation can help you focus and be more productive, so it’s worth taking the time to shift into that centered state of being.

The great thing about Mini-Meditations is that they help you find states of bliss very quickly.

The popular yoga and meditation service, Daily Doses of Delight, comes with ‘mini-meditations’. These are short but potent little practices that remind you to center in when you most need it. The response to these ‘instant’ yoga breaks has been phenomenal, and I’m pretty sure the reason for that is the fact that they don’t take up a lot of time, yet you still get so much out of them.

Now, you can, of course, do your own mini-meditations. Yet, isn’t it nice to be guided? Personally, I find I slip into a meditative state more easily when one of my teachers leads me there.

I’m excited about a brand new offering – The Mini-Meditations Art and Audio Set – which is exquisitely beautiful, guiding you into a meditative state both visually and through sound. Please take a look (by clicking on the link just above) and see what you think.

You’ll also receive free mini-meditations when you subscribe to Daily Doses of Delight mediation and yoga service, which you can do below.

The idea of walking meditation, just like other meditations, is to be fully present. You can bring such awareness to the way you walk, your surroundings, and the moment itself, that this practice can create a heightened state of connection and peace.

My first experience with walking meditation was at a yoga teacher training in Baja, Mexico. Each morning we got up super early, did a short asana practice, then we went out to the beach for walking meditation.

I would place my feet slowly, mindfully, listening to the waves crash on the shore. I felt the subtleties of each step, and often would close my eyes or even walk backwards to shift my perspective.

Learning Walking Meditation

The way I learned walking meditation was basically learning how to walk again – very slowly. Now, it doesn’t have to be the same for you, and you don’t have to do walking meditation super slow motion, but it’s helpful to start that way and train yourself to stay focused, then you can speed it up.

One way to do this is to stand with your knees bent, then pick up one foot, play with the balance, and place it down very slowly. Walk in place like this in super slow motion, then start moving forward (or backward, or sideways) in full mindfulness.

Another way to learn walking meditation is to simply walk and notice as much as you can in the moment.

• Can you feel every part of your body and the way your feet move?
• What does your breath feel like?
• Can you create more space inside and let your breath move deeper?
• What sounds do you hear?
• What colors do you see?
• What does the air feel like on your skin?

Ways To Focus While Practicing Walking Meditation

There are some truly beautiful ways to gather and hone your focus while doing this practice. Here are some ideas for you:

• Notice as much as you can in each moment (see questions above for cues)
• Think about planting lotus flowers with each step
• Use a mantra, such as Om Namah Shivaya, or Om Shanti
• Work with an intention or affirmation, repeating it like a mantra
• Feel each breath fully
• Think of all that you’re grateful for – see how long you can keep this up!

Oh yes, though the fresh air and getting outside is ideal, you can do this on a tread-mill as well, or pacing up and down your hallway, or anywhere else for that matter if going outside isn’t an option.

Also, if you have four legged friends along for your walk, you can still do this, just stay calm and in the moment whenever you need to help them remember what they need to do. Don’t let yourself get pulled out of your center by your companions (literally or energetically), instead, have full patience with them and yourself.

Remember, it’s a practice – just enjoy the journey!

Now that you have some ideas for walking meditation, get out there and enjoy! You might also dig my article Demystifying Meditation which gives great ideas for seated meditation.

• If you have questions or comments, please post them below.

Sunset beauty in Nicaragua. So grateful.

Though this day signifies a time of giving thanks in the US, everyone in the world can benefit from the power of gratitude every single day.

Gratitude is one of the most direct ways into the light of the heart.

Giving thanks helps you to feel the interconnectedness of all life, and so doing, enter the flow of grace in a most beautiful way.

Mini-Meditation:

Sit beautifully, in full awareness of your posture.

Take a deep breath, and as you exhale feel the earth beneath you.

Offer the nurturing planet gratitude for everything she provides.

From the inside brighten and grow taller, rising on your breath.

Feel the way you are breathed, and infuse your breath with a grateful light.

With the next few breaths, make your beautiful body sparkle with loving breath.

Take a few moments, several minutes, or as long as you’d like, now,

And acknowledge the blessings in your life.

Loved ones, opportunities, talents, joys…

You can start off with “I’m so grateful for…” or “Dear Universe (or other divine word of choice) thank you so much for…”

When you’ve gone far enough, and are filled to overflowing with gratitude, open your eyes and continue this practice. If you see people you’re thankful to have in your life, tell them. If you see beauty, speak of it. When you eat, bless the food and offer a blessing to those who have less than you.

This sweet thanksgiving practice is one of the most important things you can make a part of your every day life, for when you are aware of your blessings, the world feels and looks much brighter!

May all beings be happy. May all beings be free from suffering. And may all beings choose to live in love, joy, and peace. Blessed be!

• What are you grateful for? Post a comment below and shine out your gratitude!

When speaking on the topic of meditation, Shane summed it all up in these words:

“Show up and let go.”

Show up, as in be present, be aware, be in the here and now. Then let go, meaning release the struggle, let the thoughts float by without attachment, allow the moment to simply be.

Applying this approach to meditation and life can be an ongoing practice, to be sure, but one that is infinitely rewarding. Let’s try it now, shall we?

Mini-Meditation: Show Up and Let Go

Sit beautifully; be comfortable and light.

Open to your breath and feel your awareness expand.

Draw all of your attention to this moment, right here, right now.

This is where the magic is!

Simply sit and breathe.

Feel the blessing of your breath as it nourishes your entire being with prana.

Every time your mind tries to wander off and follow thoughts, let them dissolve.

The breath is all you need. This moment is all you need. It is transformative.

Show up, again and again. Be here now.

Let go, again and again. Let it flow.

Show up.

Let go.

Show up.

Let go.

And through this profoundly simple process,

Notice yourself diving deep into the truth of who you are:

Unconditional love and peace.

Om guru om

It helps us be courageous when faced with fear, find equanimity in times of struggle, and be empowered when things feel overwhelming.

I’ve posted an article which expands on Ahimsa, the first ethical guideline of yoga. This article on How To Create Peace With Yoga And Meditation and offers an educated view of war and what we can do about it.

You will also find a video of a guided meditation for peace toward the end of the article, which means you can close your eyes and listen rather than reading the words of your meditation today.

I would love to know what you think of the meditation. If you wish, please comment at the bottom of the article. Let me know if it was helpful, or if there is anything I can do to better serve you in our collective quest for peace of heart and mind.

Never underestimate the power of your thoughts, your words, or your actions. Even the smallest silent blessing has impact. And when you are brave enough to stand up and speak your truth, you give others courage to do the same.

To download a free MP3 of this meditation, right click and save this link:
Meditation For World Peace

Remember to sit back, take your hands off the computer, and breathe your way through this meditation.

Meditation for Global Peace

Sit comfortably with your spine beautifully balanced and close your eyes.

Take a breath and settle down into your hips and legs.

Feel the earth beneath you.

Let your inhale breathe you taller.

Feel your heart rise, and gently direct your shoulders back so your heart is revealed in all its beauty.

Open the front of your throat slightly so you feel the crown of your head floating above your tail bone.

From the inside, become spacious.

Expand your awareness past your physical boundaries.

Feel your breath naturally grow deeper and more free with this spaciousness.

Gather all of your focus into this moment right now.

Feel yourself be breathed.

Now focus your awareness within your own heart.

There is a light so bright within you, so resplendent, that it has never known darkness.

Connect with that pulsating, glowing light.

It is the light of pure consciousness.

As you breathe, this light grows.

With each inhale it expands.

With each exhale, soften and feel your self sparkle.

With your next breath, feel the light effortlessly penetrate past your skin.

See yourself completely filled and surrounded with light.

Take a breath to feel this in every cell of your body.

Now, from that boundless source of deep peace and love in your heart,

From the energy that is this light,

Extend a pillar of light from your heart into the core of the earth.

Watch this beam of light connect your heart and the heart of the earth.

The beam of light anchors itself in the center of the planet, then returns back to the center of your own heart.

Take a breath to feel your connection with the nurturing, ever giving planet which we call home.

Now, bring your focus back to your heart.

From the pure, powerful, ever peaceful source of light within

Expand your light out around you to fill the room

Saturate every nook and cranny of the space you are in with light.

Now, expand this limitless light out beyond your immediate space.

See it extend through your neighborhood, quickly covering ground until the entire country is covered in a blanket of light.

See the boundaries of nations dissolve in this light.

As you take your next breath watch the light wrap around the entire earth.

The whole planet is cradled in the light of peace.

You can even see particular places of instability like Afghanistan, the middle east, Africa, Mexico, and all others held in the healing power of this light.

Feel this breath help peace settle in these places.

Come back into your heart with your focus, still seeing the world held in light, and reconnect your awareness with the center of the earth.

See every point of light on the surface of the earth now connect with the pulsing loving light at the heart of the earth.

You are sitting on a planet that is totally saturated and surrounded with light.

Feel the profound peace that is this light.

Now, with your next inhale, draw on that fathomless source within

Exhale and feel your self pulsate with this power.

Staying centered in your heart, see the planet in your mind’s eye as if you were witnessing it from space.

Keep this image in your mind and yet feel yourself sitting on the earth, totally aware of the light that connects the entire world.

With an inhale extend light both down into the heart of the earth and up thru the crown of your head

With your exhale see the entire planet shine light out from the heart into all points of space.

Feel the stars shining into you as you touch them with light.

Fly through the galaxy and out into the universe as the light of the earth sparkles like a galactic diamond.

Now, come back into the sweet peace of your own heart.

Bask in your breath.

Say a prayer for peace now.

May all beings be happy.

May all beings be free from suffering.

May all beings choose to embody love, joy, and peace.

May this planet be blessed with the healing light of pure love and profound peace.