This is a guided visualization. You can chose to do this meditation in posture, or simply lay down and imagine yourself doing the movement. You'll see there are two versions of the audio recording of this meditation. The first has a little audio feedback but the background music is quieter. If you're sensitive to audio feedback, you might skip the intro of first recording and go straight to the meditation (around minute 3:00) or elect to go straight to the second recording. The second version has slightly clearer audio and a little louder background music. I've included both as I think there's something lovely about each of them. The first recording feels more like an evening practice, and the second one feels like a morning practice. Explore and discover the one you prefer.

Featured Practice: Meditation to Increase Intuition (pg. 111)

Posture: A comfortable seated position. You might like to snuggle with a blanket around your waist, use any props that add to your comfort, you can also sit against a wall or piece of furniture. If you'd prefer, you can also lay down and just imagine you're in posture.

Eyes: Closed

Mudra: Move the arms as if you are swimming. Slip into the rhythm of the constant movement, making a "big circles" motion, and feel the imagined resistance of water.

Internal Focus: As you swim, imagine yourself in a vast ocean as night is falling and a storm is coming. You can't see the shore, but you use your intuition to the project yourself in the direction of the shore. Keep swimming with every stroke feeling confident in your choice. (more visualizations in recording)

Timing: 11min*

*typically most of these meditations are done for 3min, 7min, or 11min as explained in the welcome section. For Khalsa Way Prenatal, the times are a little squishier - you are welcome to practice for the full 11 minutes, or self-select a shorter time.

Playlist Spotlight: Soothing Baby Lullaby

You can use any soothing music to practice along this meditation. This is my favorite to use but you can also use Solfeggio frequencies.