Sat Naam,
Welcome to this short meditation.
Take a few moments to get really comfortable.
You may choose to be in a seated position or lying down flat.
I now invite you to softly and gently close your eyes and start to take some nice big breaths,
Any way that feels right for you.
We're using our breath to arrive ready for our practice,
To bring our mind and body into the present moment.
On the next inhale,
Hold onto that breath if you can.
Now set your intention.
What would you like to get from this meditation?
Relaxing your breath,
Holding your intention just for a moment longer.
And now as you sigh out your exhale,
Set that intention free,
Send it out into the universe.
Let it be heard.
Relaxing your breath completely.
And now I invite you to check in with your physical body.
How do you feel physically right now?
Do you have any aches?
Any pains?
Any tightness?
Any tension?
Does anything feel good,
Loose and open?
How do you feel physically right now?
Now checking in with your mind,
How do you feel mentally right now?
Is your mind racing 100 miles a minute?
Is it calm and steady?
Do you feel anxious?
Happy?
Sad?
Indifferent?
How do you feel mentally right now?
Never losing sight of the fact that it's okay not to be okay.
Now moving your awareness to your breath,
Your natural spontaneous breath.
Your witness watching,
Feeling,
Sensing your natural spontaneous breath.
Observing the inhale,
The pause at the top of the breath,
The exhale,
The pause at the bottom of the breath.
Watching,
Feeling,
Sensing your natural breath.
Whenever your mind wanders,
Don't give up.
Just come back to your breath.
I'll be back in just a few minutes.
For more information please visit my website mentioned Depending Fury and you you you continuing to breathe a natural breath We now start to recite a mantra You may choose to recite the mantra internally or out loud We recite the mantra on the exhale So we inhale and then recite the mantra on the exhale The mantra is sat nam It roughly translates to truth is my identity truth is my name sat nam Whenever you notice the mind is wandered don't give up Come back to your breath Come back to the mantra I'll be back in just a few minutes you you you Now leaving the mantra behind leaving your breath behind Taking a few moments just to simply be Keeping your eyes closed becoming aware of the edges of your body the tips of your toes the ends of your fingers the crown of your head and everything in between Now slowly softly Gently start to wake your body up Wiggling and stretching and moving in any way that feels right for you Trying to keep your eyes closed Now bringing your hands to a prayer posture rub your palms together build some heat some friction Now place your hands just in front of your face Softly and gently start to open your eyes taking some time to get used to the light in the room once again Now sinking your hands to a prayer posture Satnam this meditation is now complete
