For this meditation,
You can be lying down if that's more comfortable for you or sitting upright,
Whatever feels best.
And if you wish to be in more of a receptive posture,
Palms facing up in your lap,
Bringing your thumb and index finger together,
This is called jnana mudra.
It symbolizes the unity of self and spirit.
And if you wish to call in,
Anchor in more of a grounding energy,
Palms facing down.
So whatever it is that you need.
And when you're ready,
Just gently beginning to close your eyes,
If that's available for you.
And we're going to begin by just taking a few deep breaths,
Inhaling nice and slow through your nose,
Filling up your belly,
Filling up your chest,
Taking an extra sip of air at the top and holding your breath for just a moment.
And then opening your mouth big sigh,
Let it all go.
And then again,
Deep inhale in through your nose,
Filling up your belly,
Filling up your chest,
Extra sip of air,
Hold it,
Opening your mouth,
Big sigh,
Let it go.
Last time deepest inhale yet.
Taking an extra sip of air at the top and release,
Let it go,
Fully releasing all the air.
And then returning your breath to its natural rhythm,
Bringing your awareness to where your body makes contact with the earth beneath you.
And inviting yourself to get heavier in your seat,
In your bed,
On the floor,
Feeling the weight of your body pulling downwards as if gravity is inviting you to let go of any of the tension,
Any of the burden,
Any of the stress or worry that you've been carrying.
Feel yourself release that as you sink down deeper into the earth.
And if you're sitting upright,
As you sink down and really feel your sit bones pushing down into the earth,
Feel an elongation along your spine,
Making sure that your spine is nice and tall from the base of your sit bones all the way to the crown of your head.
Gently dropping your shoulders up and down your back,
Feeling a gentle opening in your back,
A gentle opening along your chest.
And if you're lying down,
Also making sure that your spine is straight.
Relaxing your belly,
Letting your belly be nice and soft,
Nothing to hold on to.
And we'll move through a gentle body scan now.
And as we move through each area of the body and you focus your awareness on the different body parts that we're moving through,
Invite in a sense of relaxation,
Softening along each part of your body.
So let's bring our awareness to the crown of your head,
Letting your mind relax,
Letting your brain relax,
Your scalp,
Moving down to your forehead,
Letting your forehead be soft,
That space between your eyebrows,
Softening the muscles around your eyes and the muscles at the back of your eyes.
Can you let that be soft?
Relaxing your cheekbones,
Your cheeks,
Your jaw,
Unclenching your jaw,
Softening your tongue,
Letting it just hang loose in your mouth,
Relaxing your teeth,
Your gums,
Your ears,
And moving to the back of your neck,
Softening any tension here along your neck and your shoulders.
And if you notice any sensation or tightness or pain,
Just lovingly sending your breath to that area,
Letting your body know that you see it,
That you cherish it.
Moving to the front of your throat,
The portal of your self-expression,
Letting your throat be nice and soft and open,
Moving down your chest and coming to your heart space,
Taking a few deep breaths into your heart space,
Inviting your heart to open just a little bit more,
Inviting your heart to reconnect with the frequency of love as you lovingly sent your breath to this space.
And now moving down to your ribs,
Your belly,
Notice if you've been clenching,
Just let it go.
Moving down to the pelvic bowl,
Letting this whole area be soft.
And then coming to the backside of the body,
Starting at the upper back and the mid-back,
Noticing the backside of your heart space and coming down to your lower back and down to your hip bones,
Your sit bones.
Again,
Noticing where your sit bones make contact with the earth,
Feeling so grounded,
Moving down both of your thighs,
Your knees,
Your shins and calves,
The top side of your feet and the bottom of your feet.
And now moving up to the shoulders once again,
Bringing your awareness to your biceps on the left and right side,
Noticing your left elbow elbow and your right elbow,
Your left forearm and your right forearm,
Your left wrist and your right wrist,
Noticing the top of your left hand,
All the fingers and the palm of your hand.
And lastly,
Bringing your awareness to the back of your right hand,
All your fingers and the palm of your right hand.
And now just feeling a wave of relaxation and release from the crown of your head all the way down your body to your toes,
Feeling your whole body soft,
Open and relaxed.
And we're going to invite in a mantra And we're going to invite in a mantra now.
And the mantra we'll be using today is so hum.
So as you inhale,
In your mind repeating,
So And as you exhale,
Silently repeating,
Hum.
Inhaling,
Silently repeating,
So Inhaling,
Silently repeating,
Hum.
So hum translates to I am all that is.
And it symbolizes the fact that we are connected to the universal energy that is constantly supporting and nourishing us in the ways that we need and desire.
So continue to breathe slowly at your own rhythm and aligning the mantra so hum to your breath So continue to breathe slowly at your own rhythm and aligning the mantra so hum to your breath for the next few moments in silence.
If your mind has wandered away,
Just gently bringing your focus back to the mantra.
So hum.
And now gently letting the mantra go And just noticing how you feel.
Noticing any shifts in your energy,
In your body,
And taking a moment to really thank yourself for carving out this time to do something nourishing,
Loving for yourself.
And then sending out a prayer that any good merits that you've accumulated here during this meditation,
Sending this goodness,
This love out to all beings on earth.
Sending a prayer that all beings may find peace,
Love,
Calm for the highest good of all.
And now gently deepening your inhales and your exhales,
Beginning to welcome sounds into your space,
Bringing your awareness once again to where your body makes contact with the earth.
Gently beginning to wiggle your fingers and your toes.
And when you feel ready,
Very gently opening your eyes.
Thank you.
Thank you so much for joining me today.
I'm sending you so much love and I hope that you really can harness and feel this energy to keep your spirits high and take care of yourself.
I'll see you again very soon.
Bye.
