21 Days of Greatness Day 18 with Chris Mabika

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21 Days of Greatness Day 18
On day 18, we will have a seated meditation. So sit in a chair or cushion and relax. We are going to have a mantra meditation with some silence. In this kind of meditation, we use a mantra for a few minutes followed by a few minutes of silence. During the silence  we  will not be interested in the thoughts but in the silence We explore the quality of silence that we experience when we become quiet.

Let us begin with a deep breathing session. Let us do the 4x4x4x4  breathing for a few minutes. Breathe in for four seconds, hold for four,  breathe out for four and hold for  four.

Lets begin.

In-Retain-Out-hold-in-retain-out-hold.

Now let us use the mantra OM. We will do this without a musical background so as to appreciate the silence fully. I will guide you through meditation.

Now can you mentally repeat OM, OM, OM

Now be silent and appreciate the silence.

Let us repeat OM, OM, OM.

And silence again

To end the meditation, I will play some music to support a silent meditation. I will be quiet and let you do a few minutes of silent  meditation.

Just appreciate the silent gaps in the music. Some say it is the silence that makes the music.

Now to end this meditation, on day 17 we asked what the silent meditation had to do with greatness. I said everything and challenged you to think about it.

Briefly, we explore this idea. When you can become silent, and observe your thoughts or the silence, you master your mind. You develop the skill to respond to situations appropriately, by choice. You become able to choose the way you respond. You do not jump to conclusions but allow that moment of considering your action. You can then choose how to respond to emotions such as anger, which can be disruptive if not managed appropriately.

You also become good at directing your mind towards what you want. You have a choice of what to think. When you can choose what to think, you decide what to invite into your life. Your thoughts create the things and experiences that come into your life.

Now, notice how relaxed you are. Notice how silent your mind is. Take a moment to appreciate this. Now stretch and open your eyes and continue with your day.