Final Week: Settle into self

Practice One: Transcendental Meditation

Transcendental Meditation is a practice where you lie down in a comfortable place and allow your mind to drift while typically listening to calming audio, such as a guided meditation or mantra. During the meditation, you let thoughts and memories arise and pass without attachment, always returning your focus to your breath. After about 10 minutes, it's recommended to journal about your experience and any insights that surfaced, then repeat the process as needed. The main goal is to settle into a relaxed, self-aware state and observe the flow of consciousness without judgment.​

Traditionally, a mantra for Transcendental Meditation (TM) is given to you by a certified TM teacher during an introductory course. The teacher selects the mantra based on factors like your age and gender, aiming to find a sound that harmonizes with your nature and way of life. TM organizations recommend keeping your assigned mantra private for best results and to avoid misuse.

If you are not attending an official course and wish to practice TM on your own, you can select a meaningless, pleasant-sounding word—such as "shirim," "kirim," "enga," or "iem"—as long as it doesn’t have a specific meaning or emotional association for you. These neutral, gentle sounds act as a “vehicle” to settle your mind. Some guides offer lists of common TM-style mantras based on age and personal preference, but the core principle is to choose a sound that feels soothing and effortless to repeat mentally.

https://mindworks.org/blog/finding-your-mantra/

Alternatively, I believe Ram Das gives us a mantra we can all use in the East Forest song “I am loving awareness”. Lay down and listen to the embedded song. As you are listening, memories may surface. Faces may appear and disappear. Note them and let them pass. Return to your breath.

At the end of 10 minutes, journal about what emerged. Record everything.

During the next week, repeat the practice every day. The musical choice is yours. Try to devote 20 minutes a day.

Practice Two: 10 minute journaling

Set a timer for ten minutes and engage in free writing. Start with the question: 'When I'm most authentically myself, I...'. Try to write continuously for 10 minutes, even if you simply repeat the phrase “I have nothing to write…”. The purpose of this exercise is to push through the top-of-mind and explore nuances of your ego.

As you finish take a moment to review what you wrote and circle or underline any phrases that surprise you or feel particularly meaningful.

Additional questions to consider when repeating the exercise:

• Who am I beneath my daily roles and responsibilities?

• What do I most want?

• Who am I without anything to do

Practice Three: Intention setting

Now, compose a rough draft of an intention.

Use what you have written and explored in the previous two exercises as a guide. Your mind may be communicating something you did not expect. This is OK. Trust this.

Answer the primary question:

• What are you discovering is the core motivation for this journey?

Additional questions:

• Where in your life do you feel most powerful, most alive? Where do you feel energized? Are you drained of energy?

• Where in your life do you feel the most need for change?

• What’s working for you? What’s not working? What’s missing? What’s next?

• What are your biggest strengths and gifts?

• What energy/emotion are you working with or would you like to work with?

• (Optional) Create a simple, short, concise “I am…” statement of the energy or healing you are inviting in.  Ex: “I am whole.” “I am love.” “I am open to receiving healing.”