Day 1 Morning Meditation: Cord-Cutting Meditation
Sit comfortably cross-legged on the floor or in a chair.
Gently roll your shoulders back.
Take a deep breath in through your nose and breathe out through your mouth.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
With each breath you’ll begin to relax more and more.
Breathe in.
Breathe out.
Continue to focus on this cycle of breath.
Breathing in through your nose and out through your mouth.
Allow your thoughts to still and feel a sense of calm radiate through you as you prepare for deeper healing.
Invite the person whom you’ve been judging into your meditation now.
See them in your mind’s eye, standing before you.
Allow yourself to feel any feelings of anger or resentment.
Be present with your feelings as you breathe.
Breathe in and breathe out.
Breathe into the discomfort that arises from seeing this person standing before you.
And breathe out.
Breathe in the feeling and release it.
See the thick, dark cord between you both.
Where is this cord attached? At your chest, your throat, your stomach?
Trust whatever image comes to your mind.
See the cord clearly and prepare to cut it.
Prepare to detach yourself from the negative energy of imbalance.
You’re ready to cut the cord.
In your dominant hand you hold a bright golden sword.
This sword represents your desire to be free and your commitment to peace.
When you’re ready, lower the sword and swiftly cut the cord.
The sword effortlessly slices through the cord and you watch the cord fall to the ground.
Take a deep breath in, and on the exhale send out a powerful sigh of relief.
The cord now begins to dissolve into the ground. As it disappears, all remnants of its energy lift off you.
You see this person standing before you.
See them in their innocence.
See them in their light.
Release them.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
When you’re ready, open your eyes to the room
Day 2 Morning Meditation: Meditation for Forgiveness
Sit comfortably on a chair or cross-legged on the floor.
Open your notebook, and at the top of the page, write these words: I’m willing to forgive.
Then gently close your eyes and prepare for your meditation.
Take a deep breath in.
And release your breath.
Continue to breathe long and deep in through your nose and out through your mouth.
Breathe in.
Breathe out.
When you’re ready, invite in the image of the person whom you have judged.
Once again see them standing before you.
They’re brighter now. You feel less attached. The cord has been cut and you’re already feeling relief.
See them standing before you and honor their presence.
Honor their innocence.
Honor their struggle.
Honor their light.
Breathe in.
Breathe out.
Gently repeat this mantra to yourself as you breathe long and deep:
I choose to forgive you.
I see you in light.
I choose to forgive you.
I see you in light.
I forgive you.
I see you in light.
I forgive you.
I see you in light.
Repeat these affirmations over and over until you begin to feel relief.
If your thoughts detour into negativity or mind wandering, simply return to your mantra.
I forgive you.
I see you in light.
Continue to repeat your mantra silently to yourself.
Whenever you’re ready, take a deep breath and open your eyes to the room
Day 3 Morning Meditation: The Meditation for Riding the Waves of Emotion
Sit comfortably cross-legged on the floor or upright in a chair.
Roll your shoulders back and gently close your eyes.
Take a deep breath in.
As you inhale, honor all the feelings that are coming up for you.
On the exhale, release the feelings.
Take another deep breath in.
On the inhale, honor all the feelings that are coming up for you.
On the exhale, release.
Breathe in.
And honor all the feelings that are coming up for you.
On the exhale, release.
Continue this cycle of breath throughout your meditation.
Begin to visualize yourself in a crystal blue ocean.
The water is warm and soothing.
No one else is around.
As you look out onto the ocean, you see a series of waves rolling toward you.
These waves represent your emotions.
You have the power to dive into the waves of your emotions now.
You don’t have to run from them or be knocked down.
Simply dive into the first wave now.
As each wave builds height above you, take a deep breath in and feel all your emotions.
On the exhale, dive into the wave.
Breathe into each wave of emotion and dive in fully.
On the exhale, come out the other side.
Breathe in and dive.
Breathe out and come through to the other side.
You begin to dance with the emotional ocean of waves that continue rolling toward you.
As each new wave approaches it’s smaller than the last.
Each wave you dive into becomes easier and easier.
With each breath you feel more and more relief.
In time the waves begin to slow down and get smaller.
With each breath it becomes easier to dive in.
The interval between waves begins to lengthen.
In that time you take long, slow breaths.
You begin to relax into your body.
Soon the ocean becomes still.
You can relax and breathe.
Breathe long and deep and relax into the calm ocean.
You feel a gentle breeze on your face as you lie back and float on the water.
Floating in a sea of serenity.
You are calm. You are at peace.
Take one last deep breath in.
When you’re ready, open your eyes to the room.
Day 4 Morning Meditation: The Mantra Meditation
Sit comfortably cross-legged on the floor or upright in a chair.
Lightly close your eyes and gently focus on the space between your eyebrows (the third-eye point).
Begin repeating your mantra:
Sat Nam.
Sat Nam.
Breathe long and deep as you continue to repeat your mantra.
Sat Nam.
Sat Nam.
If your thoughts detour, gently return to your mantra.
Sat Nam.
Sat Nam.
Sit for one to twenty minutes, gently repeating your mantra.
When you complete your meditation, slowly open your eyes and rest your gaze straight in front of you.
Don’t pick up your phone or quickly get out of your meditation. Rest for one to two minutes and allow your body to reintegrate
Day 5 Morning Meditation: Meditation for Oneness
Sit comfortably cross-legged on the floor.
Make a fist with your right hand. Point your index finger up and place your left hand over the middle of your chest.
Close your eyes and focus on the third-eye point.
I recommend that you play the song “I Am Thine” by Jai-Jagdeesh during this meditation. Go to GabbyBernstein.com/bookresources to access the music.
The mantra is Humee Hum, Tumee Tum, Wahe Guru; I am thine, in mine, myself, Wahe Guru.
This meditation celebrates our connection with others via our shared connection to the Universe. Humee Hum tunes us into our own consciousness. Tumee Tum accepts that we are one with the other person’s consciousness. Wahe Guru means that we are both connected to the Universe. Then we chant I am thine, in mine to project our consciousness of our personal self to the infinite self. The word myself confirms that we are one with the Universe. Finally we celebrate this universal connection with Wahe Guru.
Chant with the music for up to eleven minutes.
Day 6 Morning Meditation: Great Rays Meditation
Close your eyes.
Sit up straight in a chair or on the floor with your palms facing upward.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Continue this cycle of breath as you go deeper and deeper into a state of relaxation.
Hold in your mind the relationship that you have judged.
See the person sitting across from you.
Identify the area in your body where you may be feeling discomfort around this person.
Breathe deeply into that area of your body.
On the exhale, release.
Breathe into the feeling.
Breathe out.
Continue this cycle of breath.
Silently offer up this judgment to the care of your inner guide through prayer: I turn this fear over to my inner guide for transformation. I welcome the guidance.
Breathe in: I see you in light.
Breathe out: I release fear.
Breathe in: I choose love and light.
Breathe out: I accept you.
Breathe in: I welcome in great rays of healing light.
Breathe out: All I see is light.
Continue these mantras and allow your inner guide to lead your thoughts back to love and light.
As you repeat each mantra, begin to see great rays of light pour down your bodies.
With each inhale and each exhale, these great rays of light expand.
In time all you see is light.
Repeat your mantras and call in the light:
Breathe in: I see you in light.
Breathe out: I release fear.
Breathe in: I choose love and light.
Breathe out: I accept you.
Breathe in: I welcome in great rays of healing light.
Breathe out: All I see is light.
Relax into the experience of the light and let it take over your consciousness.
Let the light dissolve your judgment.
The light releases your attack.
The light erases all wrongdoing.
The light returns you to love.
All you see is light.
Sit in stillness and enjoy this experience for as long as you wish.
When you’re ready to come out of your meditation, take a deep breath in and release.
Then slowly open your eyes to the room.
Give yourself one to two minutes to reintegrate back into your body.
Allow the feelings from the meditation to move through you.