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How to meditate on what is working vs what is not

MEDITATION MINUTE with PranaLakshmi

Today is the day you set your mind on what is working vs what is going wrong.

Sit in a comfortable seat, with your spine tall and erect. You may wish to place a cushion under your seat. This will help to elongate your spinal column and relieve low-back pain, allowing you to sit for longer periods.

Focus on your breath. Steady and spacious. Inhalation. Exhalation. As you inhale, focus on lengthening the spine. Inhale for a count of 4, for example, Inhale and count 1 - 2 - 3 - 4. As you exhale, focus on relaxing any stress or tension in the body, such as your neck, shoulders, belly. Exhale for a count of 4. For example, exhale and count 1 - 2 - 3 - 4. Repeat for a minute.

Now, connect with your awareness. What does this mean? It means, allow yourself to separate from who you are in your physical body, who you are as in your name, your career title, your role in your relationships, etc. Connect to the part of yourself that is aware of your breath, pain or relaxation in your body, the part of you that is aware of your thoughts. This aware part of yourself will be the one that is more able to release deeply set beliefs, thoughts, habits and perspectives. We'll get to this a little later.


Let your awareness expand into the space in your body and the space around your body. Witness what it feels like inside your body, as if you were an outsider looking in. Simply see and feel what is happening in the body without attaching to any outcomes, story, past timelines, traumas, etc. If you feel a strong attachment coming on, such as a flashback, please come fully into your breath - breathing very deeply into your belly, so deeply that it expands as you inhale, and clench your hands and feet, so that you bring a felt sense into the present moment, right here right now. You are safe. You are here now. The past is in the past. When you are ready, you can come back to the practice.


Let your senses go.


Let your senses go and place your awareness on the space around your body, past your physical form. Focus on the space around your body. Sense into the spaciousness beyond your physical body. Notice how this feels. Notice the size of the space around your body. Imagine your awareness is like the focus lens on a camera, bring it in and out of focus on the space beyond and around the body.


Now, bring your awareness and attention to your life and what is working in your life. Focus. Fully. What is working right now? What is worth expanding? See it expanding. See it growing and becoming even more than your imagination can hold.

Now, bring your awareness to what hasn't been working. What has been getting in your way? What are your old beliefs, patterns and habits? How far back do these beliefs and habits go? Are you ready to let those go?

Breathe deeply and begin to allow yourself to release the old habits, beliefs and patterns. Notice any resistance that shows up. What is this resistance telling you? Is it too comfortable to stay in the old habits and beliefs? Continue letting go.


What is worth expanding?

Now, breathe in again and visualise what is working and what is worth expanding in your life. What is it that truly lights you up? How big can you make this? Put your full focus on it. What does it feel like? What does it look like? Can you imagine touching it? Can you see it as real?


Feel free to end your meditation here. Holding the image of the expanding part of your life front and center. Bring your breath into your heart center, grounding energy into your hands and feet, as you return to this present moment.

Surrender into this new self.

Blessings, Donna PranaLakshmi Poulidis

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