Hey everyone! We practiced the two-step secret formula to learn meditation.

Secret formula 1: Be in the Present Moment.

Secret formula 2: Mindfulness

Let us hear from Yogini about her two-week “Mindfulness” journey.

Big sister: “Every one of us already has the seed of mindfulness. The practice is to cultivate it.”  Thich Nhat Hanh

Yogini, how was your mindfulness practice?

Yogini: It seemed to be simple. At first, the practice was daunting for one week. It is not that easy to make a behavior into a habit. I diligently and consciously cultivated the habit of mindful eating for ten days. Once I got a handle, I always followed mindful eating. Then I incorporated the mindful thinking exercise. This practice went on for five days. Finally, I added the mindful breathing exercise to my routine.

Big sister:  I am so impressed with your practice. Bravo!!

Each individual takes a different range of time to cultivate a habit.

Yogini: I am so thankful for guiding me through the techniques of the second secret formula.

Big sister: You bet.

Yogini: What is the third step of the secret formula?

Big sister: Ok, let’s begin. Can you do some exercise to increase your heartbeat, pump your blood fast, and breathe heavily? For example, you could run for one minute as quickly as possible or do cardio exercises. I prefer running or walking fast.

1. After one minute, run/walk, lay on a mat, or sit on a chair and close your eyes.
2. Relax your body.
3. Observe the sensations in your body, each part of your body. Some parts of the body may be tight. Listen to your body parts. Keep breathing.
4. Relax your right toes and listen to the feelings, vibrations, and sensations.
5. Relax your right leg calf muscles and listen to the feelings, vibrations, and sensations.
6. Relax your right leg kneecap and listen to the feelings, vibrations, and sensations.
7. Relax your right thigh and listen to the feelings, vibrations, and sensations.
8. Relax your right leg and listen to the feelings, vibrations, and sensations.
9. Relax your toes on the left leg and listen to the feelings, vibrations, and sensations.
10. Relax your left leg calf muscles and listen to the feelings, vibrations, and sensations.
11. Relax your left leg kneecap and listen to the feelings, vibrations, and sensations.
12. Relax your left thigh and listen to the feelings, vibrations, and sensations.
13. Relax your left leg and listen to the feelings, vibrations, and sensations.
14. Relax your fingers on the right hand and listen to the feelings, vibrations, and sensations.
15. Relax your forearm on the right arm and listen to the feelings, vibrations, and sensations.
16. Relax your elbow on the right arm and listen to the feelings, vibrations, and sensations.
17. Relax your biceps on the right arm and listen to the feelings, vibrations, and sensations.
18. Relax your fingers on the left hand and listen to the feelings, vibrations, and sensations.
19. Relax your forearm on the left arm and listen to the feelings, vibrations, and sensations.
20. Relax your elbows on the left arm and listen to the feelings, vibrations, and sensations.
21. Relax your biceps on the left arm and listen to the feelings, vibrations, and sensations.
22. Relax your tummy and listen to the feelings, vibrations, and sensations.
23. Relax your heart and listen to the feelings, vibrations, and sensations.
24. Relax your shoulders and listen to the feelings, vibrations, and sensations.
25. Relax your neck and listen to the feelings, vibrations, and sensations.
26. Relax your face and listen to the feelings, vibrations, and sensations.
27. Relax your head and listen to the feelings, vibrations, and sensations.
28. Breathe in deeply and breathe out completely.
29. Relax, Relax and Relax.

Yogini: This seems to be a long process.

Big sister: It sounds so, but it’s not really. Keep listening to your inner voice’s feelings, vibrations, and sensations, and take a closer look within you.

Yogini: WOW!! Amazing!!

Big sister: Indeed. Add running or walking to get a better focus for a few days. Eventually, you don’t have to do any running or cardio.

Yogini: Definitely.

Big sister: Practice this third secret formula for meditation for two weeks and share your experience after two or three weeks.

Yogini: Of course!!

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