Hi,
Welcome,
I'm so glad you're here.
My name is Helen and this meditation invites you to listen to your own whispers.
Let's begin by making yourself really comfortable.
Find a position that feels soft and safe and supportive.
Allow your body to rest,
To be held by the ground beneath you.
Let's take a long slow deep breath in through the nose and sigh it out through the mouth.
Again,
Gentle in through the nose and out through the mouth.
One more soft breath in through the nose and release out through the mouth.
Let your body arrive here,
Let yourself settle,
Let your breath return to its natural rhythm.
No need to control or shape it,
Just let it be.
And now gently bring your awareness to your sacral space.
The space deep down in your belly.
Let your breath gently flow there,
Like a soft wave.
No need to force anything,
Just allow.
There's a sacred intelligence in your body,
Just let it guide you.
Breathing into that sacral space,
In and out.
And now gently place your left hand on your heart.
Let's make a gentle intention for this meditation,
For this moment.
Asking yourself softly,
What does my heart need right now?
What does my heart need right now,
In this moment?
Maybe words come up,
Or color,
Or maybe even feelings.
Let it be soft,
And let it be yours.
And if nothing comes up,
That's okay too.
You're here,
And that's enough.
And now let that intention just flow into the universe,
Into the energy realm.
And trust that it will manifest itself.
On your next breath out,
Breathe with a gentle humming sound.
Unclench your teeth,
And close your lips softly,
And let the hum rise from within.
Breathe in through the nose,
And out,
Hum.
In through the nose.
Now keep on repeating,
With every out breath,
With the hum.
Can you feel the vibration traveling through your whole being?
Through your body,
Your chest,
And your heart?
And maybe even beyond?
When you hum,
You're telling your body,
I am here.
I am safe.
I can soften.
In many traditions,
The hum carries the sound of Aum.
The vibration,
The original sound of the universe.
It resonates into your cells,
In your nervous system,
Even in your heart.
And it calms the mind,
Grounds the body,
And even clears your energetic static.
It's like giving your whole system a soft inner massage.
Now let the humming gently fade into the silence.
And let the vibration linger in your body.
Rest here for a moment in this gentle stillness.
Now let's take it a little deeper,
By introducing a gentle mantra.
Aum Karuna Nama.
It's a mantra I've been taught by my teacher,
And I'd now like to pass on in this meditation to you.
It's a mantra that calls you back to your softness,
To the most powerful truth of your heart.
Aum,
The sound of the universe,
The vibration of wholeness and connection.
Karuna means compassion,
Not just feeling,
But action from the heart.
And Nama means I bow,
I honor,
I surrender.
Together,
The meaning could be translated as I honor compassion,
Or I return to compassion.
Compassion for yourself,
Compassion for others,
And compassion for this moment.
Let's repeat the mantra together three times out loud.
Aum Karuna Nama.
Now keep repeating the mantra silently to yourself,
Over and over again.
Let it rise from within,
As if you're softly listening for it.
Now watch the time,
And help you gently return.
And if your mind drifts,
And it will,
Gently return to the mantra,
Return to the breath.
Let the mantra fade,
Let it go,
And let the silence hold you.
Let your body rest in this soft,
Sacred space for a few more moments.
Slowly begin to return to your breath,
Your body.
Become aware of the space you're in.
Maybe wiggling your feet,
Your toes,
Your fingers.
Become aware of the ground beneath you.
Welcome back,
You've just hummed yourself home.
You've returned to your light,
Your softness,
And your truth.
I'm so honored you meditated with me today.
And if this resonated with you,
Then save this meditation,
So you can come back to it anytime you need to soften,
Or just deeply relax.
Leave a review if you feel the calling,
From my heart to yours.
Namaste.
