MEDITATION PRACTICES (FREEBIES BELOW)
Dr. Escoto is a certified Mindfulness Meditation Teacher, trained through the renowned two-year program created by Tara Brach and Jack Kornfield. This comprehensive certification is supported by Sounds True in partnership with the University of California at Berkeley’s Greater Good Science Center. She is also a certified Mantra Meditation Teacher through the Chopra Center, having studied directly in the lineage of Deepak Chopra’s Primordial Sound Meditation.
Loving Kindness (Metta) Meditation
Metta practice cultivates compassion and kindness toward oneself and others. It involves mentally repeating phrases of goodwill and positive energy The word "metta" is a Pali word that means loving-kindness, universal goodwill, or loving-friendliness.
Contemplation (Mantra) Meditation
You will receive your personalized mantra based on the 5,000-year-old Vedic tradition of India. Primordial sounds are the most basic sounds or vibrations of nature that were studied by ancient sages, who recorded the vibrations of the universe in relation to the position of the moon. Your mantra includes the vibrational sounds that the universe made when you were born.
Concentration (Mindfulness) Meditation
In mindfulness meditation, you will learn to focus on being intensely aware of what you're sensing and feeling at the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.
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MEDITATION FREEBIES BELOW
The Physics Of The So Hum Mantra
Physics-based, this mantra meditation illuminates consciousness' role in shaping reality. By cumulatively practicing and immersing yourself in the essence of the So Hum mantra you explore it's resonance, frequency, and vibrational impact on your mind, body, and spirit. This allows you to open yourself up into greater insight, deepen inner peace, and transform into a beacon to attract what your True Self seeks. Simply put, you are the conductor of your own orchestra, and your vibe attracts your tribe!
JUST LIKE ME:
Being around others who we feel conflicted with is often uncomfortable and as a result, we may engage in avoidance and defensiveness. This brief meditation is to help you practice recognizing in others the things you hold within your own minds and hearts. When we create space to recognize our similarities as opposed to our differences, the seeds of tolerance, compassion, and kindness begin to grow.
connect to your inner equanimity
Focused on achieving internal balance through mindful breathing and guided visualizations. Find your center, harmonize thoughts and emotions, and navigate life's ups and downs with grace and ease. Embrace your journey to living a life of equanimity and practice letting go of that which weighs you down. As Steve Maraboli once said, "The greatest step towards a life of simplicity is to learn to let go." So be curious...be compassionate and discover your inner balance today.
4 QUESTIONS TO ANCHOR YOU BACK TO THE PRESENT:
Mindfulness is an open-hearted inquiry that turns every moment into a personal dialogue between your fleeting experiences and the eternal observer within you. By embarking on the journey using specific questions, you create a template with which to explore the landscape of your breath, emotions, thoughts, and sensations applicable during meditation and during your daily life. Practicing being mindful in both realms allows you to provide ample learning opportunities, leading you to live your life according to your true values and priorities.
Manifest your inner Ganesh to overcome obstacles
With this mindful meditation, you will embark on a journey using the mantra "Om Gam Ganapataye Namaha" dedicated to the narrative of Lord Ganesh, the revered remover of obstacles and harbinger of new beginnings. Align with these qualities and manifest your own inner wisdom and strength. Allow the vibration of the mantra to resonate throughout your being. As you do, notice mental barriers dissolve, instill the lessons to be learned, and embody the energy of Ganesh to find the path of your new beginning with clarity. In the words of Dan Reeves, "Difficulties in life are intended to make us better, not bitter." So practice removing the blockades from life and manifest your inner Ganesh.
PLANT MINDFULNESS AND THE SEEDS OF KINDNESS:
It is said that your mind is a garden, your thoughts are the seeds, you can grow flowers, or you can grow weeds. So, my friend... what seeds have you been planting as of late? This meditation will teach you to nurture your garden with your breath and body, and then plant the seeds of intention and kindness into your lightness of being.
bloom within: journey of a lotus and om mani padme hum
As the Dalai Lama once said, "Just as a lotus flower is born in water, grows in water, and rises out of water to stand above it unsoiled, so too I, born in the world, raised in the world, and having overcome the world, live unsoiled by the world." Explore the mindful journey of the lotus, symbolizing growth through adversity, and the concentration and transformative power of the mantra 'Om Mani Padme Hum." As the lotus rises from the mud to bloom in purity, you too can rise above life's challenges to find inner peace and clarity.
DECREASE YOUR ANXIOUS EXPECTATIONS WITH R.A.I.N :
Anxious expectation is something I have struggled with for most of my life but have learned to control it better with meditation and yoga. The ability to Recognize, Allow, Investigate, and Nurture (R.A.I.N) is a practice by my mentor Tara Brach which has helped me greatly to build my confidence and competence when addressing my own anxiety and when helping others address theirs. It can be used as a meditative practice, but I believe it can also be of use in your everyday life. Life is not about waiting for the storm to pass, it is about learning to dance in the R.A.I.N! For those of you who prefer no music.
unburden your heart: release your backpack of anger
Feel the weight of anger and resentment lift as you release the burden of holding onto them, stone by stone. As Mark Twain once said, "Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured." So practice releasing what no longer serves you from your backpack and embrace the peace that follows.
THE UNIVERSAL BUDDHIST PRAYER OF FORGIVENESS:
The Buddhist Prayer Of Forgiveness is universal and can be used by anyone regardless of their religion or faith. It is a prayer for wisdom. Forgiveness simply begins with the intention of being open to the process. Whether you have harmed another, another has harmed you, or you have harmed yourself, practicing this prayer begins the process of healing. In the words of Buddha, "You will not be punished for your anger, you will be punished by your anger. Forgive, because you deserve peace."
standing strong: a meditation on resilience and presence
This standing meditation invites you to embody resilience and inner strength, much like the tortoise's steady pace in the well-known fable "The Tortoise and the Hare." As you stand tall, find a balance between stillness and flow. Inspired by the famous quote from Lao Tzu, "A journey of a thousand miles begins with a single step," this practice will ground you in the present moment, cultivating patience, focus, and a quiet determination to face life's challenges with grace.
THE SOUL'S REFLECTION: CONNECTING TO YOUR TRUE ESSENCE:
Immerse yourself in the verses of Dale Wimbrow's poem, The Woman In The Glass," a narrative that inspired the essence of this meditation which follows. As the words weave through your thoughts, allow yourself to delve into the depths of meditation, fostering a profound connection with your true essence that mirrors the radiant universe itself. Within this realization, unearth a sense of peace, purpose, and belonging that transcends the bounds of ordinary existence.
acorn roots, skyward reach: affirmations for inner growth
As Matshona Dhilwayo once said, "An acorn does not see itself as small and withered; it sees itself as mighty and fruitful." In this meditation, gentle affirmations nurture inner growth, reminding you of the strength within every small beginning. So feel your roots anchor, your spirit rise, and let each whispered word help you realize - your growth is boundless, your power immense, grounded in a calm but mighty sense.
BEGIN AGAIN INTO WHAT CAN BE:
Shed the weight of the past to embrace the present moment experience and the boundless potential of beginning again. Even the mightiest ocean is made drop by drop, so embrace the vastness within your moment by moment. Mindfully let go of your "what was" to create space for your "what can be."
BAMBOO MINDFULNESS: CULTIVATING FLEXIBILITY AND PRESENCE:
Practice embodying the resilience of the bamboo and discover flowing through life's ebbs and flows with ease while bending with grace. Awaken to the present moment with a renewed sense of resilience and openness. Know that, like the bamboo, you too possess the strength to adapt and flourish no matter what challenges come your way.