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Awake & Evolve: Cycle 2 – Sowing Seeds Meditation, Part 1

The second cycle of Awake & Evolve workouts focuses on using the breath, building upper body stamina, and fostering a habit of regular meditation.

Mindith Rahmat

Written by Mindith Rahmat Last updated on February 17, 2013

” The heart is like a garden. It can grow compassion or fear, resentment or love. What seeds will you plant there? ”
~Jack Kornfield~

Sowing Seeds Meditation

To begin, find a comfortable posture for meditation. 

It may be helpful to set a timer for 10-20 minutes for this practice.

Place your hands on your knees with your palms facing up. 

Take a few minutes to scan your body for any areas of tension or tightness. Pay special attention to any tightness in your neck, mouth, and jaw area.

Begin to feel your body and mind relax as you deepen your breath.

Now begin to ask yourself what seeds you might be planting and sowing. Are these positive seeds that will grow from intentions you might have for your work, family life, and health? Are you aware of negative seeds that you might have planted?

Allow the mind to stay with these thoughts letting the breath come and go with ease. 

With each breath feel sense of serenity wave through the body. 

Stay here with this meditation for 15-20 minutes. 

Take 5 minutes to journal your thoughts. This will be helpful for practice next Sunday, which will focus planting new seeds with intention.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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