Welcome to Day 4
In today’s meditation we go deeper into inner awareness – experiencing the freedom that comes from allowing our awareness to flow and feeling the well being from the next step into a Quiet Mind with a type of breathing (that I call Reverse Breathing) that will automatically improve our riding and way of being with our horse.
Day 4 is the first of the next series of three sessions – a meditation here at the computer with the music of Deva Premal & Miten, expanding that experience with the help of your horse with a shorter version of the meditation on Day 5 and further expansion with a horse exercise without a meditation audio on Day 6.
Keys to Success
1. For today’s meditation, sit in an ordinary kind of kitchen or straight backed computer chair, where you can feel the effects of this meditation on your posture, with your feet on the ground. Good breathing and good posture escalate each other into mutual improvement.
2. In today’s meditation, you’ll notice a big focus on soft smiling eyes that allow our inner awareness to flow. In my experience, the allowing and the awareness comes in layers – each time I think “NOW I’ve got it all the way to my bones!” along comes another, deeper, even more beautiful layer.
3. Appreciation is SUCH a key to success. Soaking up good feelings while we are feeling inside ourselves like we are in these meditations is what anchors feeling good into normality – a very big deal. So especially when Deva’s voice is uplifting us and in the silence at the end, pay attention to how good you feel and take a moment to soak that up and appreciate it.
4. Today, as always, contact me if you feel you need any additional support.
Meditation Day 4
(Having trouble playing the audio? Click here)
If you have feelings of frustration or overwhelm in or around a meditation, I’ve put processes in place to support you with what you need and it’s not necessarily a paid session with me, although you could have that if you wanted. 🙂 I mean it. We’re here for you and we’ve got your back in all kinds of ways. Email me!
The mantra sung by Deva Premal and Miten in this meditation is:
Om Namo Bhagavate Vasudevaya – one of the translations of this is simply “Thy Will Be Done” – indicating the complete surrender of the individual to the Divine. The mantra sound is: Om Narmoo..barga..vartey Vasu..dev..I..yah.
Written Version of our Day 4 Meditation
Today’s meditation is taking you deeper into what I call Reverse Breathing which is a very grounded experience, with a lovely softening effect on the lower back and very quietening for the mind.
So… paying gentle attention to your outward breath.
Remember your soft, smiling, ahhh eyes as you notice the way that the lower part of your ribs just squish the air out of your lungs. You’re not doing that on purpose, just smile with your eyes and notice how that happens naturally.
Gentle attention to your out breath. Noticing the way that your ribs are just squishing inwards. Smiling with your eyes.
I want you to experience the opposite.
Now frown… kind of squint with your eyes as you pay attention to that outward breath and feel the difference. Can you feel the tension in that? It is SUCH a key to success to be smiling with your soft ahhh eyes.
So, go back to your soft smiling ahhh eyes and feel the difference again.
Allow your attention to wander over your body and notice what it feels like to have those soft, smiling ahhh eyes whenever you are practicing a Quiet Mind. Notice what your body feels like, how it feels more relaxed in your lower back. Notice any energy moving around your body, notice any feelings – is that excitement? Gently notice any thoughts or ideas or images that float across your mind as your eyes are softly smiling ahhh.
Now as you pay gentle attention to your outward breath and the way that the lower part of your ribs just gently squishes inwards, pushing the last little bit of air out of your lungs, notice how with every outward breath, you’re kind of sinking deeper into the chair and yet at the same time, feeling just a tiny bit taller, just an impression of stretch, of tallness.
Don’t do this on purpose, just notice the way that it gently happens all by itself. Smiling ahhh eyes, feeling an ever so gentle stretch through your body as you get deeper into the chair.
Notice what your body feels like as it is sinking deeper into the chair. Notice what’s happening to your shoulders as they sink lower to the ground and any tension just eases away with those smiling, soft ahhh eyes.
Allow your attention to wander over your body, noticing how good it feels to be this grounded with your breath.
Now notice your inwards breath and the way that the lower part of your ribs just expands outwards so easily, opening up to all that beautiful air. Keep noticing the outward breath as well and the grounding into the chair and then feel that softness and easiness of the ribs expanding for the inward breath all by themselves – that easy expansion of the ribs as that abundance of air and all other good things just flows through into your body.
Back to noticing your outward breath, noticing the little pause starting to come at the bottom of the outward breath where, for just a moment, you don’t need to breathe at all.
Sinking deeper and deeper into your chair, noticing that you feel taller at the same time.
Sit with the beautiful voice of Deva Premal for a few minutes, noticing your outward breath, feeling taller and yet deeper into your chair, noticing the flaring of your ribs that allows the air to flow in so easily – paying gentle attention to what feels good. Allowing your attention to gently wander over your body and notice and appreciate how good it feels to be breathing like this.
Listening to Deva & Miten singing the mantra Om Namo Bhagavate Vasudevaya.
What a stunning voice this woman has. So, still paying gentle attention to that outward breath, feel down to your feet and how they feel on the ground, flex your toes and really feel the ground with them, wriggle your feet from side to side, up and down – really feel the ground with your feet.
And take this relaxation and quieter mind out into the rest of your day.
Lesson Resources
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Meditation |
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| Download audio (MP3) | Right click (PC) or Cmd click (Mac) here and Save |
| Download transcript (PDF) | Right click (PC) or Cmd click (Mac) here and Save |
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Program Support |
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| Email Jenny | Click here |
Up Next
Tomorrow we’ll be expanding and deepening the flow of your Quiet Mind by adding the power of your horse to the meditation.