Introduction to Meditation and Embracing an 18-Minute Guided Meditation for Inner Soul Peace | EP 040

Dr. Judith Holder: 00:00:06

Welcome to mastering life's adventures, an educational podcast about tapping into your true self, the soul, your soul, the substance of your life, to discover what life's ups and downs are really about, and how to have a greater sense of purpose, peace, joy, and fulfillment. I am Dr. Judith holder and your host, Coach psychologist Delos seeker, he enjoys diving into the connections between spirituality, psychology, wellness, and your everyday life adventures. All preparing and polishing you like the fast is a magnificent diamond to be your best sound. If you're craving more from your life, you are in the right place. Come, let's journey together and transforming what you know, and to who you really are mastering life's adventures begins now.

Dr. Judith Holder: 00:00:59

Hi, I'm back. I'm here to talk about something that I think we all can be able to do. But also many find hard to do. And that is taking reflective time, taking meditation time, taking time to go within. And just take a few minutes out of a busy day, or out of challenging time. So conversations and just sitting with oneself, and being able to quiet the mind, quiet the heart, quiet all the different types of vibrations that are going on within the body itself. And when you actually close your eyes, and be able to just sense all the different sensations and vibrations that are going on in the body is actually a multitude like a symphony, sometimes that symphony is playing in accordance in resonance with each other and sometimes is dissident it's kind of having some bad notes and people out of tune with each other in an orchestra. And so what we want to do is be able to have an orchestra in which the beauty of Beethoven or Bach or other great composers come forth within the our tonalities of our body and the tones and frequencies that are going on in our body. But we live in such a fast paced society, where certain things are just expected of us to do and we do and even when we're tired, we're doing activities because we're pushing ourselves. But we don't know that there's a certain state or vibration the the soul flourishes in, and there are certain vibrations in which the soul is shut down in and we hold the key, we hold the key to open the door that allows our soul to flourish, with like the sun rays coming in, or to shut that door and be dark, and allow no son to come in and be like a dungeon in some ways. And so we have to be more intentional for walking a spiritual path, about the type of environment that we're giving to our inner spaces of ourselves our sole sense of who we are. So one of the things I wanted to do was to share a little bit about my process of meditation take you through a short, brief meditative process that you can go and do yourself while you're sitting at a desk. Or while you're wanting to lay down for a few minutes just to rest your eyes so that the rest of your body is there are some things that you can do. That helps to rejuvenate that helps for you to feel a greater measure of energy coming back into your body, and allowing you to be able to feel more centered, or fully present. One of those things is meditation. reflection of this slows the mind down. So slows the body down to have some quiet time, you frequently have heard me talk about in some of the episodes about still being still so important for the soul. And that stay in tune in might and mom. And so we take that concept of staying tuned in light and mom, are there things that we can be able to do. And I think they are. But first let me share a little bit about my process and my movement towards doing more meditation. And I want to first say that I have always had a sensitive nature. And that sensitivity I could feel things that other people sometimes could not feel or I could be able to intuit things that were going on. And that's probably why I gravitated to psychology and working with people of wanting to serve and wanting to help individuals through their different experiences that they were going through. With that sensitivity also came this desire of not being so much bombarded by all this hustle and bustle that goes on in the world that would kind of swing you to left and swing you to the right and swing you in different directions. Because of all this energy that is comes to you, when you're walking in a city, or when you're having to drive on a busy highway. There's just a lot of noises. And, and I guess I would call it noise pollution that takes place. And that would have a frenetic feeling for me in my body. One of the things I started to do in my early 20s, was yoga, to climb the mind and calm the body and strengthen the body. And I continue to do yoga to this day. But then also, I actually stumbled upon meditation. And it was only through a course that I was taking that was not related to meditation at all. But the in that course, a person came up to me and just said to me, I think you would like this particular type of program. And she explained a little bit to me, and it's called Vipassana meditation. And that was in the 80s, that was introduced to me. And she said, they have 10 day weather or what are called sets that you set for 10 days, and complete silence. They feed you, they give you everything, you need to be able to do your meditative practice and give you some teachings with it. And I decided to go to meditative center. And this one happened to be in Massachusetts, and the western part of Massachusetts, I went there with a friend. And I had the most phenomenal experience. I could see my mind, Bracey, my mind had all this information that has been held for maybe years or decades, or any just sort of dissipate. And so I started clearing space. And they taught you a particular way of meditating. And that was my first experience with meditation. And then through yoga, and through other types of experiences you, you go through, and you learn other types of meditation practices, but you want to choose something that will meet your needs. The thing about Vipassana meditation was, you would do it for an hour. And, and now you can do it for 15 minutes, or you can do it for 30 minutes. But in order to develop the practice of meditation, you would do it for an hour in the morning time. And in the evening time, I did find my life had just got busy, that I wasn't able to do it as frequently as they recommended. So I had to find my own rhythm, a meditation, that would work for me. And that was more of a half hour, maybe 40 minutes that I would meditate, that become the mind. But then I added some other things. And this is what I'll invite you to do is find something that works and then tweak it to meet your needs, tweak it to make you feel that this is something that is precious enough that I can do on a regular basis. That is precious enough that I can feel the difference before and after that, obviously this is what I want to do. This is a type of meditation, you can look on the internet through YouTube, there are plenty of meditative practices that are out there and find the one that is going to be best for you. And the one that we're going to be doing is kind of a meditative practice that have some Vipassana qualities to it and just have been tweaked it to be do something to do the meditative practice, in a way that fuels in congruence with my solemn and I hope it's something that you find is beneficial to your soul, in this process of learning to quiet the mind, quiet the heart, and all these vibrations like traffic running through your body, and you start to notice and feel it and it feels a heightened awareness of soul sensitivity. And now you'd be sensitive and start to be pondering what my soul needs are. So this is a combination of adding some soul qualities to this reflective meditative type of process. So the first thing I would like you to do is sit in your chair, close your eyes. And as you're closing your eyes, gently your chest being oriented into your inner world and would like you to begin to notice your breath as you're breathing in As you're breathing out, don't force the breath.

Dr. Judith Holder: 00:10:06

Just notice where the breath goes as you're breathing in one nostril or out another Astra. And as you're breathing in, and you're breathing out, do you notice i SAT prep goes in to stop at the chest as it moves down towards the belly, chest, observing the inner world, what's taking place breathe in. And as you're breathing in, don't force the breath. Just notice where the breath goes to trying to force it. Just knowing if it just stops at the chest, as you're breathing in, just observe that be okay with it. But all you're doing is trying to follow your breath, breathing in and breathing out. And you're noticing what nostril you're breathing through. Or is that breath moving into the right or to the left of both nostrils. And as you're selling more into your chair, or wherever you find yourself. You're just allowing yourself to be as you're breathing in, and breathing out noticing any tightness as you're breathing in and breathing out. And again, you're not trying to force anything, you're trying to follow the natural rhythm of your breath, allowing it to do the work that you do not need to.

Dr. Judith Holder: 00:12:25

As you're noticing your breath, breathing in and breathing out, you may also notice that your mind wants to wander, wander over here about this thing that happened earlier in the day, or wondering to what you're going to do after the meditation. Or thinking about what's on your list of things you want to get accomplished. You just allowing those that might be like clouds float on by, let it float on by and allow your mind to come back to the breath. Breathing in and breathing out.

Dr. Judith Holder: 00:13:12

And now you want to visualize a large sun of your head in the sun, hence the warmth of the sun beams that are coming down the crown of your head. And like this lava that's warm, not burning. It's warm liquid lava through this thumb beams that are coming down the crown. And you're seeing it melting all tension and stress with a crown and the back of the head coming down the face. Slowly moving taking any tension in an East draft, but you're being covered in this warm yellow, some beams of mama. So wherever is moving, it's just taking the stress and replacing it with this warm, yellowish white light or some beams of energy to soothing coming down the shoulders as you're breathing in, and you're breathing out and Islam is coming down the back in the arms all at once in the torso and the front of your body remember to pray at any time. Your thoughts wander, wander, wander away. You bring it back Back to this warm llama of yellowish white collar traveling down the arms, the torso the back you noticing the sensations as a lava is moving down there, hands, tip so the fingers moving on down the hips and the front of the body you're covered, just completely covered in this llama as white, yellowish as is taking the stress and tension away is replacing it with this warm, rejuvenating, centering feeling of this lava. Moving down the thighs, the bottom where you're you're sitting, it's covering you slimming down the knees and both of the calves moving down the ankles. The way to the tip saboteurs giving yourself a few seconds to see how the lava is jazz. Now, totally, completely filling you in this white, yellowish sun. Mamba. Hurry down to the tips of the toes. And you're just sitting in this conclusion of light of lava. There's white light, yellowish light. Every time the mind wants to wander, wander away, just gently, lovingly, bring it back. Allowing you to feel the sensations of this cocoon of llama, hum, yellow, hit white type of energy, soothing, harmonizing as you're breathing in, and you're breathing out and as you're absorbing this wonderful, some beings are cocoon. Mind you also now, from the crown of the head, you begin to scan the body. Just notice where there may be tension, any type of stress. So you're doing a body scan. Scanning the crown to the face to the back of the head. Where's our tension, and where there's tension, you're just smiling at it, acknowledging it as you continue to scan the body. It's nice if you're saying I see you, it's okay. And continuing to scan the body and the shoulders. Notice in the shoulder blades, noticing the chest skin scanning, noticing the back from the upper back to the lower back. Noticing the arms where there may be tension even to the fingertips. It is noticing any tension in the wrist or in the hands on as you're breathing in and breathing out. As traveling as you're scanning the body, you're gently and being curious, looking at any tension in the thighs and the bottom here it's sitting in that chair as I mentioned as you're moving down with eyes, and honestly the knees, how my knees die is any tension. They're just observing it and moving it down the shins and the legs, ankles and you're noticing any sensations Has your scanning, tingling sensations, wave form of sensations, tension, any parts of the body and you're just sitting with it, you're just being with it in that cocoon of that white, yellowish sun, in that cocoon, or that is wrapped you in, to just observe it and allow that cocoon of sunlight. To have to this are the sensations of where they may be tension as you're breathing in, and you're breathing out. Just settle in, taking long, deep breaths, visualizing yourself totally covered in this cocoon of yellowish white light. It is said, This cocoon of being in this cocoon is helping to be charged your body and move into the cracks and crevices of your cells and the spaces in between covering with this warm sensation of yellowish light. As you're breathing in, and you're breathing out just take some moments and sit with this sensation, trying to move the body, adjust the body, just allowing it to be still still in light and love as you're breathing in, and you're breathing out through your thoughts as clouds just passing by and continue to pass by and you're continuing to experience this wonderful feeling of being in a cocoon. That sun of light through training the body by giving it still time nurturing the soul by giving it space to be either from the top of the head or from the tips of the toes, just do one more scan going up or going down. And as you're going up or going down. Just send some gratitude to all the different components of your body. Wherever there's tension, sent us some gratitude and thanking you for just a feeling it's up to you how your thank you your tips of your toes, you think your feet, the service of walking your ankles, your legs are allowing you to be able to stand or descent thinking your hips thinking your torso, your digestive system, and your heart and all the organs and wrap around that wonderful white light cook just absorb ingratitude and we free any tension that exist through this wonderful frequency or the white, yellowish light. Here thinking your fingers all around to your shoulders. For IT service that it gives to you to be able to write to be able to do different types of activities with your hands and arms. Thinking your shoulders your thinking your back your thinking every possible crack and crevice of your body and the spaces and filling it with this white yellow is mind. Like I said I could Have light thinking your head, thinking your eyes or your brain, your head, you're just giving gratitude as you're breathing in, and you're breathing out as we move to a more awakened state, we want to take a long, deep breath. And breathing out through the nose or through the mouth, he may want to do that one more time, chance to tell the body that we're going to move forward and awaken our body. And that cocoon of light starts to dissipate around us and moves into the cracks and crevices of our body. Just continue to strengthen and create that point of harmony and peace, inner peace within us. Take one more breath.