Have your journal nearby.
The practice concludes with reflective prompts designed to capture your insights while you're in that clear receptive state that follows meditation Take your time to make any needed adjustments.
I'll wait We will begin a heart-centered body scan,
So find your most comfortable position,
Either sitting up or laying down If you'd like,
Cover yourself with a blanket,
Place a cushion under your knees,
Tuck a thin pillow beneath your head Do whatever you need to do to become ready for your practice Release anything you feel you need to do Trust yourself enough to let go completely Take a deep inhale and expand Then release any tension as you slowly exhale Once more,
Breathe deeply into your chest,
Ribs and belly Then lengthen your exhale as you wash the tension from your body And again And again There is nothing to do right now.
Just shift from doing to being Let your feet relax Allow your legs to relax Your arms become relaxed Softly drop your shoulders away from your ears Your neck lengthens and relaxes Feel yourself sinking back Notice the whole body together,
Sinking back Become effortlessly receptive to my voice,
My words,
With effortless awareness No need for concentration or thinking Let the mind rest Becoming aware with your heart Now is the time to state a heartfelt intention,
A heartfelt desire or sankalpa in Sanskrit Phrase it in the present tense as if it's already true,
Beginning with I am For example,
I am vibrantly healthy or I am living to my fullest potential Really feel your sankalpa,
Picture it as vividly as you can Mentally state your sankalpa now,
Three times,
With clarity and feeling Inhale Exhale And as you exhale,
Release and trust it to the universe to resolve As you go deeper,
Say to yourself,
As I take this deep practice,
I will stay aware Bring your awareness to your heart center Create a sense of spaciousness around your heart as you expand and extend your breath in your chest Let your physical and mental armor soften Let go and allow your body to open up to the breath Allow your breath to melt away any tension as your body opens from the inside out Stay with the breath The incoming breath The outgoing breath Mentally say as you inhale,
I breathe in And as you exhale,
I breathe out Allow the body to breathe itself as you mentally continue with this mantra I breathe in I breathe out I breathe in I breathe out Stay with it for a few more rounds Return to your natural breath Notice the spaciousness all around the heart as the breath soothes and massages the heart Now we'll take a journey through energy points accessed through the body Notice any sensations,
Energies or visions that might arise but remain free from them Simply travel on,
Carefree There's nothing you're looking for,
No goal,
Just being The mind is quiet,
The heart is aware Begin by bringing awareness to the point between the eyebrows The hollow of the throat Moving to the right side,
The right shoulder joint The elbow joint The wrist joint The right thumb The tip of the index finger The tip of the middle finger The tip of the ring finger The tip of the little finger Maintain effortless awareness Return through the right wrist joint The elbow joint The shoulder joint Feel the whole right hand,
Arm and shoulder together Return to the hollow of the throat Moving to the left side The left shoulder joint The elbow joint The wrist joint The left thumb The tip of the index finger The tip of the middle finger The tip of the ring finger The tip of the little finger Return through the left wrist joint The elbow joint The shoulder joint Feel the whole left hand,
Arm and shoulder together Hollow of the throat Feel the right side of the chest The heart centre The left side of the chest The heart centre Feel the whole of your chest together The heart centre The heart centre Fix awareness at the heart centre Effortlessly,
Without thinking,
Just feeling Move your awareness to your solar plexus The whole of your upper abdomen Your lower abdomen Your pelvis Travel down the right side The right hip The right knee The right ankle Right foot The big toe Second toe Third toe Fourth toe Fifth toe Feel your foot and toes from the inside out Vibrating,
Pulsating,
Living Feel the whole right leg Move your awareness across the low belly centre Travel down the left side,
The left hip Left knee Left ankle Left foot The big toe Second toe Third toe Fourth toe Fifth toe Sense your left foot from the inside out Feel the whole left leg Return through your pelvic centre Solar plexus Come to the heart Focus deep inside your heart Become one with the heart's energy Open to awareness Sense the heart's energy expanding in all directions Return to your physical body The whole body Your whole body Your whole body natural weight Now revisit your sankalpa Align with your highest purpose Feel it as already accomplished in your mind Mentally state your sankalpa now three times with clarity and feeling Seal it with a long exhale as you let go Return to feel your whole body together Feel its weight,
The contact points with the surface Begin to allow minimal movements and stretches Move slowly Take your time Gradually increase the range of movement Maybe bring your arms above your head Maybe draw your knees to your chest Either staying still or gently rocking from side to side to release the lower back Then if you choose to roll on your right side and support your head with your right arm Slowly rise up to seated Bring your hands together at your heart center in Anjali mudra Bow your head down to focus on the heart's energy This concludes our meditation practice Now with your body and mind relaxed and your heart open Take this sacred time to harness the full moon's illuminating energy for deep reflection In your journal explorer,
Looking at your sankalpa What stands between you and your highest intention?
Notice what fears arise And maybe you can recognize the system it's serving What wants to keep you in fear?
And another point of reflection,
What holds true meaning for your heart?
What is meaningful to you beyond all systems,
Beyond all conditions?
What stands between you and your highest intention?
And what is meaningful to you?
Take as long as you need to reflect If you feel called to share an insight with me,
Please do,
You are always welcome When you've completed your reflection,
Take a deep breath and feel gratitude for this time of connection and insight Consider sharing this meditation with someone who might appreciate its healing energy Thank you for being here Om Shanti,
Namaste,
Until next time
