Welcome back to our space. We've been doing a lot of moving work, breathing, and affirming. But today we're going to find some stillness. One of the easiest ways to tell your busy mind that it's time to rest is through your hands. On Day 4, we're introducing the Dhyana Mudra. It's a classic gesture of deep meditation that creates a sacred bowl with your hands, a place to hold everything you're feeling without being overwhelmed by it. In today's episode wer'e talking about: The Void and the Fullness: Understanding that the space between your palms is a place where healing can actually breathe. The Practice: How to Place Your Hands Rest your hands in your lap, palms facing up. Place your right hand on top of your left. Bring the tips of your thumbs together so they just barely touch, forming a soft oval shape. Imagine your hands are a bowl catching all the peace and quiet of this moment A Little Reminder for Your Day You don't always have to do something to heal. Sometimes, just sitting with your hands in your lap and your heart open is the most productive thing you can do. You've got this. ABOUT THIS WEEK'S SERIES Why do we rush the parts of us that are hurting? In this episode, we explore the concept of self-compassion. We dive into a guided meditation focused on releasing the pressure of recovery and learning to sit with ourselves in a state of nonjudgmental awareness. In This Episode We Cover: The Myth of Linear Healing: Why feeling two steps back is often part of the forward motion. The Internal Witness: How to observe your pain without becoming it. Guided Practice: A 10-minute heart-centered meditation. This is day 4 of a 7-day meditation series, "The Art of Honoring: A Guided Meditation for Self-Compassion," episodes 2861-2867. THIS WEEK'S CHALLENGE - THE COMPASSION QUEST Become aware of others who have been hurt in a similar way you've been hurt. Express your compassion towards them. THIS WEEK'S MEDITATION JOURNEY Day 1: VISUALIZATION: Compassion visualization. Day 2: AFFIRMATION: "I honor you." Day 3: EARTH INHALE BREATH Inhale: Visualize sending loving compassion to someone in need. Exhale: Release emotional wounds. Day 4: DYANA MUDRA Inner contemplation that leads to compassion. Place your right hand gently on top of your left hand. Touch your thumbs together. Place your hands on your lap. Day 5: CHAKRA FOCUS: Your fourth chakra is located at your heart. Visualize the color green surrounding you. The element is the expansive quality of air. Day 6: COMPASSION FLOW MEDITATION: Combining the week's techniques Day 7: WEEKLY REVIEW MEDITATION: Closure with a review of the week's highs and lows. SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at [email protected] or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual! WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at [email protected] and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to [email protected]. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme. 2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to [email protected] go of repetitive negative thoughts. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

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