Mantra - Om Ah Hum
Join our weekly community meditation sessions online. Recorded in the evening and suitable to be practiced at any time of the day. Suitable for all levels. Class Four: A Tibetan visualisation and sound technique to connect body, speech and mind. Tools: This meditation will provide tools for harmonisation and concerntration Key words: Sound, vibration, Mantra
Transcript
So first of all just feel how your body is tonight.
Make any movements you need to to feel like you're able to release any tension that's perhaps just lingering from the day.
You might like to squeeze your face,
Your eyes if you've been looking at a computer perhaps.
Make a big smile and squeeze your cheeks and releasing.
Just scanning your body and really inquiring any part of my body that needs just a little movement,
A little extra TLC before coming into stillness.
And making sure you feel warm,
Have a blanket because your body perhaps will cool down as it relaxes.
And just tucking your chin just a little bit,
It's a really small movement so that the back of your neck lengthens.
Your eyes might be open or closed but if they're open just gently gazing in front of you.
Just sensing the palms of your hands,
Resting them.
Mm-hmm.
Either palms up or down,
Feeling what's right for your body tonight.
Perhaps sensing your arms all the way from the shoulders all the way down to the fingertips,
Releasing into a position that feels comfortable.
Mm-hmm.
We'll just take three breaths here,
Three conscious breaths.
Then either keeping your eyes closed if that feels right tonight or opening them and just connecting now with our sense of sight.
Allowing the light to enter your eyes if they're open and if they're closed,
Just sensing the light behind your eyelids.
Taking in any textures and contrasts and shapes.
Mm-hmm.
And then beginning to take notice of the sounds around you.
Just allowing your awareness to fall on those sounds,
Perhaps inside the room.
Perhaps the sounds outside the room.
Mm-hmm.
And as you attune to your sense of hearing,
You might even be able to detect sounds from your own body.
The gentle sound of your breathing and your heart beating.
And if you can't hear them,
Maybe just sensing the vibration.
Of your body.
Just imagining,
Perhaps visualizing each cell of your body having a sense of hearing.
Able to detect the vibrations within and without.
And gently releasing,
Moving now into your sense of smell.
And again,
Feeling not just the nose but also the sensory body,
Maybe even your tummy,
Detecting smell.
Such a strong indicator of your environment.
Just allowing the body to respond,
Feeling your body connected,
Your whole body connected to your sense of smell.
And you're gently releasing and moving now into your sense of smell.
Into your sense of taste.
Might be very subtle.
You might be able to detect the different areas of taste.
The roof of your mouth,
Sides of your cheeks,
Backs of your teeth.
Perhaps a little different.
Again,
It might be really subtle.
And then moving gently now to your sense of touch.
Perhaps feeling the weight of your body in contact with the floor or the chair.
Your cushion.
Perhaps feeling the palms of your hands.
Fingertips.
And the clothes on your skin.
And perhaps even feeling the hair on your scalp,
Eyebrows.
The air on your face and hands.
Just allowing your awareness to gently fall across all the parts of your body.
Connecting you with your environment through touch.
And just knowing that throughout the meditation,
If you need to move,
You're very welcome to.
And just using each movement,
Each gesture,
As a way to come further and further into that perfect spot of stillness.
And also allowing space for the mind to wander as minds just naturally do.
And so giving yourself an invitation to observe when your mind wanders and gently inviting it back,
Dropping in,
And finding an anchor,
Maybe a sense of hearing,
Maybe a sense of touch.
And just allowing an invitation to bring your mind gently back into the moment.
And coming back to your home base again and again.
And knowing that that home base is always available within a meditation practice and outside of a meditation practice.
And allowing those lines to blur.
And taking your awareness across your body,
Traveling down your back.
And just observing the muscles of your back all the way from the base of your spine,
All the way up to the occipital ridge where the skull meets the neck.
And traveling your awareness into the shoulder muscles.
And down the upper arms.
Into your elbows,
Your forearms.
Traveling your awareness into your hands,
Palms,
Backs of your hands.
And into each finger,
Thumbs,
Pointer finger,
Middle finger,
Ring finger,
Little finger.
And just seeing both hands bathed in your awareness.
Sinking your awareness from the palms of your hands into your body connected to your hands,
So perhaps your knees,
Your thighs.
And just feeling the connection of your hands with your body.
Feeling the warmth perhaps.
And traveling,
Connecting your hands now with your feet,
Allowing your awareness to move from your hands into your feet.
Feet,
Heels of the feet,
Ankles,
Soles,
The balls of your feet.
Fourth and fifth toe.
Just bathing your feet in your awareness.
And perhaps sensing coolness or warmth.
And just appreciating all that your feet have done for you today.
All of that movement.
Just giving thanks and appreciation to your feet.
Connecting you to the earth.
And just traveling that appreciation from the feet as though you're drawing a golden thread up your legs.
And we're going to come into your tummy.
Deep into your tummy.
Again just sensing how your tummy is right now.
Allowing it to rest,
Bathed in your awareness.
And deeply appreciating all the food and sustenance that you've received through your digestive system.
Just sensing your digestive system.
Perhaps responding to that loving awareness.
Just paying deep attention to these systems that work for us all day.
The pancreas,
Gallbladder,
Bowels,
The whole digestive system.
And again just like tracing a golden thread bringing that awareness now into your heart.
And right into the center of your heart.
Sensing it beating,
Traveling the blood,
Oxygen to where it needs to go.
And desisting,
Letting go of toxins,
Anything that no longer serves your body.
And just bathing your heart in loving awareness.
And feeling the effect of your heart on each cell.
Every cell connected through your heartbeat.
And again traveling your awareness like a golden thread now from your heart up through your throat into your head.
Perhaps all the way up to the top of your scalp.
And just allowing your awareness to travel across your scalp.
Down the front and back of your head,
The sides of your head.
Bathing your head in loving awareness.
And just feeling all of the activity,
All of the thoughts,
All of the neurons firing throughout the day.
Deeply appreciating that extraordinary system and allowing it now to rest.
And be bathed in your awareness.
And we're going to connect these systems through a mantra.
I'll take you through it so that you know.
And then we'll do it together.
So we begin with Om and we say Om and we see that Om coming from our forehead,
From our third eye.
And then we'll say Ah and we see Ah coming from our throat.
And then Hum,
H-U-M,
Hum coming from our heart.
And we just allow those sounds Om,
Ah,
Hum to connect those three centers.
The head,
The throat and the heart.
And we'll do that about ten times outwardly.
The Ah in your throat.
And the Hum in your heart.
And then silently feeling those sounds now.
Coming from the forehead,
The throat,
The heart.
Repeating as many times as it feels right before allowing them to dissolve into silence.
Connecting back with your sense of taste.
Your sense of smell.
And Om.
And beginning again to connect with the sounds around you.
And only when you're ready opening your eyes.
Thinking in the shapes,
The light.
And wriggling fingers and toes.
Starting to wake the muscles up in any way that feels right for you tonight.
