I surrender to the oneness which binds us all.
Welcome to this guided emotional integration meditation practice.
I've named this meditation practice impermanence of life and it's based on ritualization technique.
Today in this meditation practice we are going to navigate through different stages of meditation starting with position and posture,
Moving to grounding with five senses,
Body connection with awareness,
Ritualization technique,
Silent surrender for two to three minutes followed by return with grounding.
Begin by simply arriving in this moment.
Take a few deep breaths in,
Feeling the cool air entering your body and a slow breath out allowing yourself to come to the present moment with every exhale,
Allowing your attention to gently settle into your body.
Choose a comfortable position to do this meditation practice.
If you're sitting upright you may keep your spine straight yet relaxed,
Shoulders relaxed,
Hands resting in your lap.
If you like you can keep your palms facing upwards,
Use extra cushions if needed for that extra support,
Maintain a posture which supports you to do this meditation in the next 45 minutes.
Feel free to move and make required adjustments anytime throughout the meditation practice.
Before you move deeper take a moment to set a gentle intention for your practice today.
Ask yourself what brings you to this meditation today?
Is it curiosity,
A desire for peace,
Clarity or self-understanding?
Let whatever arises be welcomed without judgement.
Silently affirm your intention perhaps with a simple phrase and repeat in your mind three times.
It can be I flow with the river of life or I have complete trust in the process or I believe that everything is happening for my highest good.
Say it in your mind three times,
Let your intention rest lightly in your heart as a guiding compass.
Once you feel ready notice how your five senses are your tool to experience life.
Every experience give rise to emotions,
Sensations,
Thoughts.
Notice how your thoughts,
Emotions and sensations keep changing with experience felt by your five senses bringing your attention to the sense of sight.
Notice how infinite images are captured by your eyes with so much details including the shape,
Size,
Color,
Placement,
Design and as you move your gaze from one corner of the room to other notice how the images keep changing seamlessly.
If you like you can close your eyes or close your gaze whichever comes naturally to you.
Shifting your attention to the sounds around you.
Notice any sound in the room or a sound coming from a far off place,
Sound of the background music or maybe sound of silence,
Gentle hum.
Notice the natural rhythm of your breath with each inhale inviting spaciousness,
With each exhale let go the busyness of your routine.
As you breathe in notice any fragrance in the room,
Natural aroma of air,
Fragrance of scented candles,
Simply notice.
Shifting your attention to the sense of taste,
The gatekeeper of everything you eat or drink.
Noticing any lingering taste of last meal you had or anything you sipped before doing this meditation practice.
Feel the sensation of the surface beneath you,
The support it offers to maintain your centeredness,
Balance to do this meditation practice.
Allowing yourself to become rooted in the present moment.
If your mind wanders gently bring it back with loving kindness to your breath.
Acknowledging the simple act of breathing and the constant flow of life force energy within you.
Gently broaden your awareness to encompass the field of your experience,
Noticing the sensations in your body,
Any sensations arising in your head,
Face,
Shoulders,
Belly as you are doing a body scan.
Notice any warmth,
Coolness,
Tingling or numbness.
Move your attention slowly through your body,
Observing without trying to change anything.
Sensing the inhale,
The air moving from your nostrils,
Chest and belly.
Noticing how the breath moves within your body,
Rising,
Falling,
Expansion,
Contraction.
Notice any flow of thoughts in your head,
Any sensations in your face,
Shoulders,
Belly.
Notice any emotions that may be present,
Allow them to be without naming them as good or bad.
Resting your attention in this open field,
Letting all experience arise and pass.
Visualize a full moon in the pitch black sky accompanied by countless stars.
See how the moon is so bright and shining and whole.
Visualize the cycle of moon waxing and waning.
Noticing how moon undergoes cycle of growth and decay,
Joy and sorrow.
Acknowledging how the moon symbolizes the balance between darkness and light.
Also depicting the importance of duality.
Allow yourself to feel the cyclic nature of life where no phase is permanent.
Impermanence is the natural order and even when we perceive that the moon is waxing and waning in a sense it always remain whole.
The play of light and dark makes us believe that there was loss and gain.
But in reality it was whole always.
Allow yourself to be the moon and be open to any emotion,
Sensation coming to you from the impermanence of human life or the ever-present you.
Allow yourself to fully immerse in silent surrender.
Gently begin to draw your awareness back to your body.
Noticing the sensations of your body,
The support beneath you,
The gentle rise and fall of your breath.
Listen to the sounds around you,
Any fragrance in the room,
Any taste in your mouth.
Take a moment to reflect briefly around what stands out.
Sensing anything that you can carry with you as you return to your daily life.
I appreciate your effort for doing this meditation practice today.
And if you had certain intention in the beginning then you would like to repeat it in your mind one more time.
When you feel ready,
Begin to wiggle your fingers and toes.
Gently open your eyes,
Taking in the light and shapes around you.
If you like,
You can just sit quietly for a moment,
Letting everything arising from this meditation practice to settle in gently.
Thank you for joining this practice.
Have a wonderful day.
I hope this meditation session was useful.
May the divine grace light up your path.
I would like to conclude this session with one of my favorite Vedic mantra.
It's often called the great death conquering mantra.
The aspect of consciousness that transcends birth and death.
Death here doesn't just remain physical death.
It also symbolizes fear,
Limitation,
Ignorance and ego.
The mantra is a prayer for healing,
Rejuvenation,
Release from fear.
And spiritual awakening.
