Please sit comfortably and gently close your eyes.
Allow your breathing to be normal,
Not controlling it in any way,
Just simply observing the breath as it naturally flows in and flows out.
With each breath,
Allow yourself to become more relaxed,
More comfortable,
And more at peace.
Release any feelings of tension or stress from your mind.
Just let it fall away with every exhale.
Let's begin with a moment of mindfulness,
Observing our five senses.
Please sit comfortably and close your eyes.
On an inhale,
Bring your awareness to your sense of hearing.
You hear my voice,
But maybe you also hear birds chirping or the gentle hum of a fan.
Listen for the different sounds.
On your next breath,
Bring your awareness to your sense of touch.
Maybe it's the feeling of your back against a chair,
Or the warmth of a soft sweater.
What do you feel?
On your next inhale,
Bring awareness to your sense of sight.
With your eyes closed,
You may just see blackness,
Or you may see light streaming through your eyelids.
Keeping your eyes closed,
What do you see?
Next,
Bring your awareness to your sense of taste.
Maybe you can taste a slight hint of your minty toothpaste,
Or maybe there's a more subtle flavor.
What do you taste?
Next,
Your sense of smell.
Maybe you lit a candle or incense before you began your meditation.
Or maybe you can smell the scent of clean laundry or fresh cut grass outside your window.
What aromas can you smell?
On your next inhale,
Wake up all five senses at the same time.
Your sense of hearing,
Your sense of touch,
Your sense of sight,
Your sense of taste,
And your sense of smell.
By activating our five senses,
We are truly living in the present moment.
And it's through our five senses that we wake up our sixth sense.
Our intuition,
Our inner knowing,
Our mind's eye.
We will now begin the meditation.
Keep your eyes closed.
Feel free to change your position and make yourself comfortable.
Silently begin repeating the sound SO HUM,
SO HUM,
SO HUM.
Silently repeat the word SO as you breathe in and HUM as you breathe out.
SO on the inhale and HUM on the exhale.
There's no need to focus or concentrate.
Just have simple awareness of the sound SO as you inhale and HUM as you exhale.
Your breath may get faster or slower,
Deeper or shallower,
However it changes.
Just observe it innocently,
Silently repeating SO HUM.
Whenever your attention drifts to thoughts in your mind,
Sounds in your environment,
Or sensations in your body,
Gently return to your breath,
Silently repeating SO HUM.
Don't look for any experience or wait for something to happen.
Simply,
Innocently go with the flow.
I'll watch the time and will tell you when it's time to stop repeating the mantra.
Please keep your eyes closed.
Let go of the mantra.
Stop observing your breath and just continue resting comfortably.
Resting in existence.
Resting in awareness.
Resting in being.
Just rest.
With your eyes remained closed,
I will introduce four intentions.
As I say them,
Repeat them silently to yourself.
Joyful,
Energetic body.
Loving,
Compassionate heart.
Reflective,
Alert mind.
Lightness of being.
With your eyes gently closed,
Take a moment to think of something you're grateful for.
It can be as simple as the warmth of your bed or as profound as the love you share with someone special.
See it clearly in your mind,
Letting every detail come to life.
Feel the waves of gratitude fill you until that warm,
Blissful energy radiates throughout your entire being.
Now take a few deeper breaths.
Move and stretch gently.
Please bring your palms together in front of your heart center,
Bowing with gratitude to your soul.
Namaste.
You may open your eyes.
Carry this sense of peace with you and know you can always return to it.
