Welcome to Day 3 of May Meditation!

How are you feeling today? How are you finding the Meditation 101 workbook?

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Inside the Meditation 101 Workbook:

  • A simple guide to the core foundations of meditation.

  • Thoughtful reflection prompts designed to cultivate greater self-awareness.

  • An introduction to 3 essential meditation techniques: breathwork, visualization, and mantra.

  • Insight around how meditation can help create a calmer mind, sharper focus, and a deeper sense of clarity.

Maybe your mind felt a little quieter after yesterday’s 4-7-8 breathing technique, or maybe it still felt a bit chaotic. Both are okay. Remember, we aren't trying to control our thoughts… we’re working on our relationship with them.

In my book Think Like a Monk, I talk about the "monkey mind". The monkey mind switches aimlessly from thought to thought, challenge to challenge, without really solving anything. Like a monkey that jumps from branch to branch – from a work deadline to a text we forgot to send, to something someone said years ago. 

When we meditate, we are giving our minds an opportunity to rest. This allows the "monkey mind" to stop swinging and finally sit down.

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Day 3 Practice:

Today, we are going to practice the "So Hum” mantra.

We can often feel small, disconnected, or overwhelmed by our daily lives. "So Hum" translates to "I am that,” which is a powerful ancient Sanskrit reflection that reminds you that you aren't just your stress or your tasks. You are part of the vast, intelligent energy of the universe. 

  1. Find stillness: sit comfortably, rest your hands on your knees – palms facing up to receive energy – and gently close your eyes.

  2. The mantra: you can either think or quietly repeat this mantra:

    • As you inhale, think or say the sound “So”.

    • As you exhale, think or say the sound “Hum”.

  3. Return to breath: your mind might wander. That’s okay. The moment you realize you are thinking about something else, gently guide your mind back to the sound: So... Hum…

  4. Spend time here: try to dedicate 5-10 minutes to this flow, but if you can’t, don’t judge yourself. Do what you can.

When you finish this practice, keep your eyes closed for one more minute and notice the sensations you’ve created. You aren't just clearing clutter anymore. You are building a home for peace within yourself.

Congratulations on completing Day 3! I’ll see you back here tomorrow for Day 4!

With love,
Jay ♥️

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Prompt: How can I carry the calm from meditation into stressful moments throughout my day?

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