mantra Archives - Kelly Inselmann

What if doing it together beats doing it alone? For deeper healing to happen,
I believe community is needed!

You are cordially invited to a daily meditation to take you through the Holiday season and beyond.

Yesterday, I was thinking about WHY I’m so attracted to group work even though I’m a MAJOR introvert. It’s because being part of an ongoing group means you get to cut through the small talk and get down to what you are really thinking and feeling. You can give and receive energy and support.

I was also thinking about my life and how off balance I have felt in 2019. I came to the same conclusion I always do: daily meditation practice is essential. It enhances my daily life, mental health and physical wellbeing.

With the topics of community and daily meditation on my mind, I taught my Wednesday Wellness Yoga class today where one woman shared how hard it is to do the practices on her own.

Practice IS hard to do on your own. There are SO many distractions. Creating space for yourself can be hard.

Someone else said she was setting an intention to “let the universe in” to a difficult situation that she knows she can’t control. As cancer survivors, we are all familiar with feeling like things are beyond our personal control.

And so as the class was lying in sivasana, I decided to initiate a 40 day community meditation. The class had a very positive response! And we’d love you to join in.

We are going to challenge each other to participate in a 40 day meditation. This is a challenge by CHOICE and INSPIRATION, NOT obligation. You can participate as much or as little as you like and start anytime. It’s completely free.

How will it work?

1.Each day, STARTING TODAY (or whenever you open this email), you are invited to begin and continue during the 40 day period as often as you can. Daily if possible!

If you decide to participate even for one day, reply to this email so I know to include you in the Facebook group (email and Facebook name) or in a group text if you don’t like Facebook (phone number and name)

2.We are going to be using the RA MA DA SA Sa Say So HUNG Meditation from the Kundalini Yoga tradition. This meditation is for healing through compassion and being open to miracles to work in your life – in other words, allowing the Universe in! The meditation is simple and melodic.

3.Suggested times for meditation: 3,7, or 11 minutes up to 31 minutes. You can set a timer.

4.You could also simply have the mantra playing as you work, drive or sleep.

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Step One:

Tune in with the Ong Namo Guru Dev Namo mantra 3 times. Here’s a link to remind you. http://www.kellyinselmann.com/monday-morning-videos/learn-and-practice-the-adi-mantra/
Set your intention for the day.

Step Two:

Use a version of the RA MA DA SA SA SAY SO HUNG meditation. You can look it up on Youtube for many different versions and melodies or you can use: http://www.kellyinselmann.com/monday-morning-videos/healing-meditation-for-eclipse-day-and-every-day/

Step Three

Sit for a few moments/minutes afterward and practice inviting the Universe in. Be open to healing and offer yourself compassion.

Step Four

Say “Sat Nam” to honor your True Self.

Step Five

If you wish, share in the facebook group or text that you completed your practice for the day. You can write up to a sentence or more or simply say “did it!” When you share that you have done your practice, you will inspire and remind others.

Step Six

Be kind to yourself. If you forget, just start again. If it’s not right for you, that’s ok!

Step Seven

Invite your friends. Anyone can join. The more the merrier!

RA MA DA SA SA SAY SO HUNG Meditation
http://www.kellyinselmann.com/monday-morning-videos/healing-meditation-for-eclipse-day-and-every-day/

Here’s more information on the meditation:

Translation:

Ra – Sun

Ma – Moon

Daa – Earth

Saa – Impersonal Infinity

Saa Say – Totality of Infinity

So – Personal sense of merger and identity

Hung – The infinite, vibrating and real.

This mantra taps into the energies of the sun, moon, earth, and the Infinite Spirit to bring deep healing. It is important to pull the navel point powerfully on the first Sa and on Hung. Note that the word Hung is not long and drawn out. Rather, it is clipped off forcefully as you pull in the navel. Chant one complete cycle of the entire mantra with each breath. Then deeply inhale and repeat. Remember to move the mouth precisely with each sound. Try to feel the resonance in the mouth and in the sinus area.

Mental Focus: Healing for yourself or someone else. Letting go of your need to control. Allowing the Infinite in.

Time: Continue chanting for 3, 7, 11 or 31 minutes.

To End: To end the meditation, inhale deeply and hold the breath, as you offer a healing prayer. Visualize the person you wish to heal as being totally healthy, radiant, and strong. See the person completely engulfed in a healing white light and completely healed. Then exhale and inhale deeply again, hold the breath, and offer the same prayer again. Exhale.

To complete, inhale deeply, stretch your arms up high, and vigorously shake out your hands and fingers for several seconds. Keep the arms up and hands shaking as you exhale. Repeat two more times and relax.

Let’s move through the holidays with as much consciousness and compassion as we can.

Do you ever feel like you are losing yourself by being overly focused on what others want from you?

How do you remember to take a breath, feel grounded in the present moment, and act from your most authentic self?

Mantra, it’s sound and meaning, can be an easy and effective tool.

Sat Nam is a mantra from kundalini yoga practice which translates as True Self or Truth is my Identity. I say this to myself several times a day to direct my mind to focus on what is essential in this moment.

Inhaling, I think Sat. Exhaling, I think Nam.

When I meet a new client, speak to my daughter’s teacher, connect with a friend, bring up a difficulty with my husband, I remind myself to focus on the Higher Truth of this moment, which I can enjoy more if I feel grounded and compassionate towards myself and others.

Sat Nam reminds me that I’m not in control of the behavior of others.

Feeling grounded and connected to your sense of Self is an important concept for everyone, but can be especially useful to cancer survivors. To continue prioritizing your own healing, you have to be willing to put your own physical and emotional needs NEAR the top of your list if not at the very top!

I often hear from clients and yoga students that Sat Nam is a practice they carry with them.

Jennifer shared that she says it to herself as she swims laps, moving in the rhythm of her backstroke, creating her own meditation in the pool.

Leslie reminds herself of Sat Nam as she goes through medical procedures and has to keep still. It’s a relaxing mental focus and reminds her of the wellbeing, feeling grounded, and self acceptance she experiences after yoga class.

Anna has always been shy and reluctant to assert herself with her husband and family members, preferring peace (or at least no conflict) to talking about her needs, ideas, and opinions. But at what cost to her? After her experience with cancer, she decided to make some changes. Recently she has begun taking a deep breath, thinking Sat Nam, and then taking the “scary risk” to speak her mind more often. She’s been shocked at the willingness of others to listen and care about what she needs.

Sat Nam reminds you of the path of assertion and healthy boundaries.

Mantra is a tool to cut through automatic thoughts and momentarily choose a neutral mindset that is non judgmental and open to possibilities.

My teacher Dr. Gurucharan Khalsa said, “Everything in the world makes a sound. The question is: Who is in charge of the sound?”

When you recite mantra, you vibrate the sound of your own voice in the present moment. When you speak your truth and assert yourself, your voice has an impact.

Ancient sound technology in the form of mantra in Sanskrit or Gurmukhi, has many benefits:

Stimulates the vagus nerve to help you relax.
Helps your mind focus on an uplifting message.
Your tongue touches meridian points in the upper palate which correspond to the brain and glandular system and create a state of emotional wellbeing.
Activates the frontal lobe of the brain which controls emotional stability, executive functioning, and compassion for yourself and others.
The vibration itself creates chemical changes in the brain which help the body and mind feel peaceful and even blissful.
From a spiritual perspective, chanting helps you align with the Divine in yourself and in the universe.
Interrupts the negative thoughts or worries that may be on “auto-pilot” and transforms your state of mind.
For people with PTSD, high anxiety or a trauma history, meditating with mantra can be an easier way to practice meditation because it gives your mind something to focus on and interrupts negative cycles of thinking.
Studies show that mantra meditation can help lower inflammation in the body (Kirtan Kriya, UCLA Study)
Can improve memory, sleep, and symptoms of depression and anxiety.

The ancient sages describe Mantra as a seed, which when ripe, flowers the Divine within you.

Let the Infinite In!

Ripen Your Potential Through Mantra