Up: [[Embodiment - Ground Curriculum]] Created: 2024-11-12 Updated: 2026-01-10 Learning to concentrate, through meditation and mantras, can help you to direct your attention and hold it where you want it to be. This is especially helpful with trauma flashbacks. But do be careful. [[Meditation Can Get in the Way of Embodiment]] #### Cleansing Breaths Before Meditation This is intended to clear stuck energy before you meditate. I don’t remember where I got it from. - Inhale slowly and deeply - Then exhale slowly, deeply and fully from both mouth and nose. To extend the exhale, pull back on the root of your tongue. This will make your breath sounds like an ocean surf off in the distance. - Near the end of the exhale, engage lower abdominal muscles so that every bit of breath leaves your lungs. - Repeat twice more. Also in [[Breathing]] ### Meditation Sources - In a Moment, in a Breath card Deck - Headscape. I especially like “Knowing What Not to Do” (20 min) - Insight Timer. Also has brain music to help concentrate, focus, or create - I haven’t looked at them yet, but people on Jane Friedman’s *Electric Speed* newsletter recommended these meditation apps: - Calm — daily calm lessons - Relax+ — Guy with a Scottish accent - 7 minute Tara Brach meditation on your future self, accessing your [heart’s wisdom](https://www.tarabrach.com/meditation-future-self/) - Sacred Forest Oracle with Denise Linn, a card deck with a 9 minute audio meditation for each card __________ #### Sound Meditation From *Narrative Healing* by Lisa Weinert Locate a sound that feels far away — out of reach and out of sight. Stay with it for one minute. Let go of it and bring your attention to the sensation of your breath moving in your body for at least one minute. Describe what you heard. Did you notice any sensations in your body? Did any memories come up? ### Mantras connect mind with body and body with breath, helping you remain in the present moment. #### Metta May I be safe, May I be happy, May I be healthy, May I live with ease. Repeat each phrase — with awareness; at a pace that feels gentle; in a tone of compassion. When thoughts and feelings arise, return to my breath then refocus on the phrases. _______ #### From *Yin Yoga and Meditation* by Sagel Urlacher Breathing in, I am aware of my body. Breathing out, I cherish my body. Pairs well with a brief mental scan, anywhere, anytime. ___________