Sat Naam,
Welcome to the short somatic practice.
Taking a few moments to get really comfortable in a chair,
On the sofa,
In your bed,
On a bench in the park,
It does not matter.
The only thing that's important is your comfort.
Taking a few moments to get really,
Really comfortable.
And now that you're comfortable,
Scanning your awareness from the tips of your toes to the crown of your head and everything in between,
Acknowledging any discomfort,
Any aches,
Any pains,
Tightness or tension.
Now,
Bringing your awareness to your mind,
How do you feel mentally?
Is your mind racing?
Is it calm and steady?
Do you feel anxious,
Happy,
Sad?
Trying to never lose sight of the fact it's okay not to be okay.
I now invite you to bring your awareness to your breath,
Watching,
Feeling,
Sensing the ebb and flow of your natural breath,
Allowing your whole body to soften.
If the mind wanders off,
Just come back to your breath.
The only thing that matters is your breath.
Whenever the mind wanders off,
Just come back to the breath.
All that matters is your breath.
I'll be back in just a few minutes.
And I now invite you to recite a mantra with each and every exhale.
This mantra is a powerful reminder to be yourself,
Authentically,
With love,
With kindness,
With compassion,
To ourself,
To our friends and family,
To humanity as a whole.
The mantra is Sat Nam,
S-A-T-N-A-M,
Sat Nam.
Truth is my true identity.
Leaving the mantra behind,
Allowing your breath to still flow freely.
There's nowhere to go,
There's nothing to be done,
You're just simply being in this moment of conscious awareness.
And when you feel ready,
Taking your absolute time to really slowly wake your body up,
Wiggling,
Stretching,
Moving in any way that feels right.
Bringing your palms together,
Rubbing your hands,
Placing your hands in front of your face,
Allowing the warmth to radiate.
And really slowly begin to open your eyes,
Taking a few moments for your eyes to readjust.
And bringing your palms to a prayer posture.
Sat Nam,
This meditation is now complete.
