Hello and thank you for being here.
My name is Adriana and I will be your meditation guide.
This meditation is for anyone who is either new to the practice or is looking for a quick refresher.
Welcome.
This simple practice is meant to help ease you into meditating or remind you why you started your practice to begin with.
Be gentle with yourself and remember whatever unfolds in your practice today is exactly what is meant to unfold.
Meditation is not about stopping your thoughts.
It is about the awareness of your thoughts and the ability not to identify with them.
It is about slowing down your thoughts and acting as an observer.
Meditation takes you beyond the mind,
Beyond intellect,
Beyond ego.
Whether we realize this or not,
Between each thought and the is a gap.
The gap is silence.
You are not your thoughts.
Your true self lies within that gap.
Let's begin.
Be sure you are seated in a comfortable position,
Preferably with your hands in your lap and your palms facing upward,
Ready to receive.
Now take a moment to really settle in.
Breathe.
Now close your eyes.
We will begin with our breath,
Nice and slow.
The inhale will be through the nose and the exhale will be through your mouth,
Slowly,
As if trying to blow a bubble through a wand.
Let's begin.
Inhale long and slow through our nose for the count of four.
Now exhale slowly through your mouth to the count of eight.
Again,
With a nice,
Long,
Slow inhale through your nose to the count of four.
And a slow exhale through your mouth to the count of eight.
Once more,
Long,
Slow,
Deep inhale in through your nose.
And a low,
Slow exhale to the count of eight.
Now just take one breath in.
Now exhale with a sigh.
Let it all go.
Feel yourself sink deeper into your seat.
Allow your entire body to relax as you become aware of your breath.
With each in-breath,
I want you to imagine that you are breathing in a beautiful light.
This light fills you with warmth.
On each exhale,
You let go of what is no longer serving you and you relax a bit more.
Continue to breathe in the beautiful glowing light.
Feel it fill you up,
Healing you,
Relaxing you.
Just breathe.
Now begin to feel the light gently filling you up.
It expands all the way down to your feet,
All the way up to the top of your head.
Keep breathing.
Imagine that you are held by this warm light.
Allow the light to expand beyond your body and it begins to reach the people in your space.
Stay with this feeling of expansion,
This feeling of peace as we take it a little deeper.
Today we will be using the mantra Aum Shanti.
Aum is the universal vibration and Shanti is Sanskrit for peace.
Repeat this mantra silently.
Do not worry if you stray from the mantra or if your thoughts begin to float in and out.
Just become aware when this happens and return to the mantra Aum Shanti.
Aum Shanti.
I will watch the time as you silently repeat the mantra.
Aum Shanti.
Let's begin.
Aum Shanti.
Now take a moment to become aware,
Aware of the space that you are in.
Become aware of your hands.
If you are ready,
Wiggle your fingers,
Your toes.
Now inhale deeply and exhale fully.
Feel the peace and stillness that you have created within.
If you prefer,
You can remain in the stillness and continue your meditation.
Otherwise,
You may slowly open your eyes.
The peace that you have created is part of the ripple effect.
Carry this stillness,
This peace with you throughout the day and feel it ripple.
Thank you for being here.
Have a beautiful day.
Namaste.
