Hello,
This is Amy Ruthie,
And this is a meditation to help you align with the rhythm of life,
The rhythm of the universe.
Start by getting as comfortable as you can in whatever position works for you right now.
Please get as comfortable as you can.
Start by bringing your awareness to your breath,
And notice the feeling of the air as it moves in and out of your nostrils.
Inhale the air moves in,
And exhale the air flows back out.
Notice how your breath moves in and out of your body,
In and out of your nose,
The feeling of the breath in and out of your nose.
Gentle breathing.
And to help deepen your breath,
In a moment we'll inhale for the count of four,
And exhale for the count of five.
And while you're doing that,
Keep your awareness on the movement of the air in through your nostrils as you inhale,
And out of your nostrils as you exhale.
So just keeping your awareness on the movement of the air in and out of your nose.
So we'll start now,
Inhaling for 1,
2,
3,
4,
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5.
Keep going like that on your own,
And if you have experience with this breathing method and you'd like to deepen your breath more,
Please feel free to work your way up to inhaling for 5,
Exhaling for 6,
And getting up to inhaling for 9,
And exhaling for 10.
Otherwise,
You can breathe with me here,
Inhaling for 4,
And exhaling for 5.
And again,
Watching your breath as it moves in and out of your nose.
And a few more cycles like that,
Inhaling for 4,
And exhaling for 5,
Unless you're working your way up to 10.
One more round through,
Inhaling for 4,
And exhaling for 5.
And now imagine that your whole body is a set of lungs,
A very large set of lungs.
Right side of the body,
Right lung,
Left side of the body,
Left lung.
And watch the air as you inhale and exhale in and out through your nose,
And how it fills your entire body as if your entire body is a pair of lungs.
Watch the air as it moves in and out of your entire body.
Inhale,
Your body expands,
And exhale,
Your body contracts.
Just watching your breath here,
Noticing how it moves in your entire body.
And if your mind has wandered away,
That's okay.
Just lovingly guide yourself back to breathing in to your entire body as if your entire body was a big set of lungs.
Continue breathing like this,
In and out of your big set of lungs,
And we'll add another layer here with a mantra.
Mantras are used in meditation to help anchor the mind,
To aid in the meditation.
The mantra we'll use today is Aum Moksha Vrittam.
Aum is universal energy,
Moksha is emotional freedom and liberation,
And Vrittam is the rhythm of the universe.
So Aum Moksha Vrittam.
Going back to breathing in and out of your nose,
In and out of your entire body as if your entire body was a set of lungs,
And adding in,
Silently repeating the mantra Aum Moksha Vrittam.
I'll leave you here for some time to silently repeat that to yourself,
And I will lovingly guide you back at the end.
So here we go.
And if your mind has wandered away,
That's fine and that's natural.
Just lovingly bring yourself back to Aum Moksha Vrittam.
If your mind has wandered,
Just bring it back to Aum Moksha Vrittam.
And repeating the mantra a few more times,
Aum Moksha Vrittam.
And allow yourself to really feel that vibration in your body,
The vibration of the mantra all throughout your body.
And now releasing that,
And we'll end this meditation with one Aum,
Inhaling and exhaling And to prepare,
Inhale and exhale,
And inhale for Aum.
Thank you so much for practicing with me today,
And I hope that the meditation left you feeling more aligned,
More peaceful,
And more in tune with the rhythm of life.
Namaste.
