21 Days of Presence

The what, how, why and when.

Today we calm the nervous system. Simply and smoothly, with a box-style breath. Sit well, sit comfy and settle in.

Inhale for 4

Hold for 4

Exhale for 4

Hold for 4

Journal prompt to ponder: What is my intention for this magical journey?

Today we play with a spherical style breath, influenced largely by Katonah Yoga. "The Katonah practices use the keys of breathwork to enter into states of meditation. Breathwork is incredibly accessible, practical, magical and transformative."

Journal prompt to ponder: Who and what allows me to feel truly centred?

One of my absolute favourites to drop in, get creative and land in total presence. Let your imagination run wild as we tap into the breath of the seasons, from Katonah Yoga. Acknowledging that we, just like the seasons, can begin again. Anytime, anyhow, anywhere.

Journal prompt to ponder: Which season do I linger in? Why do I love it so much?

Nadi Shodhana, also known as Alternate Nostril Breathing, is a powerful breathing practice with amazing benefits. The main one? It calms you the F down!

Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the energetic body, while bringing balance to your entire system as a whole.

Journal prompt to ponder: When was the last time I felt nervous, and why?

A visualisation to invite more light in. Even if it's the tiniest glimmer at the end of a dark tunnel... The light will come. It always does. Sit well, sit comfy, and I’ll see you there.

Journal prompt to ponder: Who needs a little more light right now and could I do anything to aid that?

Sometimes the hardest thing we can do, is simply sit with ourselves. Especially amidst the muck. So whatever is happening within you today, we sit and observe. There is a potency to holding space, something I'm learning and still practising to do. We have a tendency to want to fix, or advise... And today is all about just being. And don't forget, I'm right there with you.

Journal prompt to ponder: If I was to create my perfect self-care evening, what would it look like?

Short n' sweet reset for you today! Move through active breath-work to shift your chemistry and see how you go! Kapalabhati -- A forceful exhale through the nose; don't worry about the breath in... It naturally happens. Just place your awareness on forcefully releasing the exhale. Bhastrika - Equal measure in through the nose and equal measure out through the nose. Short n' snappy!

Journal prompt to ponder: Three things I appreciate about myself are...

Vedic Meditation is centered on a mantra – a phrase that is repeated either out loud or silently in your mind. “Mantra” is made up of two Sanskrit words: “man” which means mind, and “tra” which means vehicle or transport.

The most ancient mantras are in the Sanskrit language because Sanskrit is what’s known as a ‘vibrational’ language. Today we simply and silently retreat "Om" in our mind. Come to this practice with curiosity and the willingness to learn! You can find soundscapes to listen to, over on my Satsang playlist on spotify.

Journal prompt to ponder: When was the last time, I did something for the first time?

This is Sat Kriya, derived from Kundalini Yoga. Kriyas are specific sets of exercises, breathing techniques and sound mantras used to unlock energy channels or chakras in the body.

The rhythmic contraction and relaxation produces waves of energy that circulate, energize, and heal the body. This practice gives me incredible focus and presence, hopefully you experience the same! And if you don't, nae worries. You can come back to this anytime and know your experience maybe totally different.

Journal prompt to ponder: Where feels "blocked" in my energy system? What could I do to help release that?

Mmmhmm, today is a luxurious legs up the wall situation. And if for any reason that's not your jam, come to lay down with a few pillows or a bolster underneath your knees. This practice is designed to feel like a soothing snuggle. Nothing much happening... Just the time to be.

Journal prompt: What are my go-to self-soothing techniques?

Ahhhh this truly is such a joy to share! During my time on The Sacred Fig trainings, we often share gratitude tornados. 1 minute to reel off every single thing you feel grateful for in this very moment... It can be so general, or super specific. In my opinion, the more, the better! You repeat this silently in your mind for 1 minute and let the corners of your mouth turn up as you do so. Notice the change in your chemistry. And if you are having a dark day, try to acknowledge the incredibly simple things you can be grateful for. The fact you can read this paragraph. That you can listen to my voice. AND bonus points if you are with me your list ?

Journal prompt to ponder: My gratitude tornado made me feel...

For todays' practice, we explore a breath similar to Nadi Shodana but with a small difference. We create a a circular motion of breath, specifically through the right side first, followed by the left. This pranayama is called Surya Bhedana and Chandra Bhedana. Surya meaning Solar and Chandra meaning Lunar.

Surya Bhedana is to stimulate the brain +increase body heat. Chandra Bhedana quiets the brain + cools the body.

We'll sit slightly differently in Gomukhasana, again please choose an alternate seat if this isn't accessible or comfortable for you in anyway.

Journal prompt to ponder: Where do I feel balanced in my life?

The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind; it is one of the best breathing exercises to free the mind of agitation or frustration and get rid of any pent up anger.

We follow with Veloma pranayama (interrupted breath), where we explore a 3-Dimensional breath. Super short, digestible and fun to try!

Journal prompt to ponder: What song would I choose to sing during a Karaoke night + why? (Bonus points if you sing it, LOUDLY, today!)

Simply land, settle and open up your imagination. Nothing else. Just you, your candle + sweet, sweet space.

Journal prompt to ponder: What am I excited for?

Sit comfy, sit well + come, exactly as you are.

Journal prompt to ponder: What am I proud of myself for?

Om is the sound of the universe, the reality that symbolises what has been, what is, and what will be. Shanti is peace, reverence and tranquility. Chanting Om Shanti Om, is an invocation for peace. Chanting is not a performance, you don't need to concern yourself with how you sound; tare not mere words, but powerful prayers.

We chant 108 times, 108 being a magical umber that connects the ancient world to the modern world and also connects the physical realm to the higher realms. The number 108 is sacred in maths, geometry, astrology, numerology and in many religions and spiritual traditions. There are 108 beads on a mala, which we use in our meditation practice to count the chant.

Try it with me ?

Journal prompt to ponder: What does peace look like for me?

Sometimes, we feel like we carrying the weight of the world on our shoulders. Or we feel like we are only just keeping our head above water. But sometimes, we just gotta take the backpack of. Or realise the water isn't that deep; we can in fact just stand up. Today, we release, release, release.

Journal prompt to ponder: What can I let go of that is no longer serving me?

An ode to Danielle Doby, an incredible author that has had a huge influence on me. 7 minutes of held space, from me, to you.

Journal prompt to ponder: What do I love to read? When was the last time I read a book? Can I gift myself a new read + read it this month?

So Hum is a phrase comprised of two Sanskrit words. The literal translations are:

So: “That”

Hum: “I”

Therefore, the translation of So Hum is “I Am That.” It falls into the same concept as oneness and unity. Slow and steady today loves.

Journal prompt to ponder: What have I loved and resisted with during this program?

You did it! My love! You did it!

Wowee, you have just completed 21 days of unwavered presence. You created consistency, a willingness to learn + a deeper connection to self. Today, we work out how to create our short home practice. You can take any of the techniques from the past 21 days and design a daily meditation ritual. It might be 5 minutes, 10 minutes or even longer. You get to decide! You have a choice; as much as I am here to guide you, I encourage you to find what resonates with you.

My hope for you is that this simply ignited a fire inside you and some gorgeous self-confidence… That you can do this! And it can be easier than we think. We have to meet the resistance that comes up and just walk on through it. Of course I don’t wake up every morning and “feel” like meditating for 25 minutes. But I know once I push through the resistance and get through my practice, I’ll drop into a deep sense of feeling and presence. Whether the experience was “good” or “bad”.

So, that’s it! We did it! Give yourself the biggest, biggest, pat on the back. This journey of remembrance has been truly wonderful.

Thank you for being here.

Journal prompt to ponder: My morning meditation practise for the next 21 days will look like…