Come into a comfortable seated position.
Let yourself settle in here,
Lengthening your spine,
Maybe just a really light tuck of the chin toward the chest,
Lengthening the back of the neck.
Turning to turn your attention to your breath here.
Just noticing where you feel the breath moving in the body.
Now turning your attention to where you're in contact with whatever you're sitting on.
So depending on the position you're in,
If you're on the floor or a chair,
You might notice what feet,
Legs,
Hips are in contact with.
From there,
Feeling your spine lengthen up.
Now bringing your attention inside your body to the center of your head.
See if you can really experience that inner sensation.
So not just a visual of the center of your head.
But that actual embodiment.
And we're just playing with this here and there's really not a right or a wrong way.
So if you're not sure,
Just stay open and curious.
That's what this is all about.
Now from there dropping down into the center of the chest,
Right around the heart.
And then from there dropping down into the center of the pelvis.
Expanding your awareness from there,
See if you can encompass all three,
Center of the head,
The heart,
The pelvis.
Keeping that intention interior in the body.
And from here,
From this place of integration,
Interiority,
And listening,
Begin to listen deeper for your sankalpa,
Your intention.
Richard Miller,
A yoga teacher says,
This isn't so much a petition or a wish as it is a statement of fact.
For example,
I am whole.
And even if it's something part of you doesn't believe right now,
That's okay.
It's part of what unfolds with the sankalpa.
So sit with us and see what arises for you.
You're not committed to this forever.
So you might just choose something for this moment.
And then in the future,
You might change it to something else.
That's okay.
Finding that sankalpa that can resonate in your mind,
Pump with your heart,
Move with your breath,
And live in your bones.
When you have something,
Even if it's something you're just choosing for the purposes of this meditation you're not sure about entirely,
Bring your hands together in front of your heart and rub your hands together vigorously and generate some heat between your hands.
Once you've done that,
Place both hands over your heart.
We're going to begin to work with your sankalpa.
So you're going to inhale and then on the exhale say yours out loud.
So I'll just do one together with the one I mentioned earlier.
We'll inhale,
Start the exhale and then when you're near the bottom of it,
You simply say yours sankalpa.
I am whole.
Just do that four more times going with whatever yours is.
If it's not possible for you to say it out loud,
Just repeat it silently to yourself.
After your fourth time through with that,
You can continue if you'd like or we're going to sit together silently letting it resonate through the body.
Seeing what presents itself for your attention,
If anything,
Bringing yourself back maybe to that interiority center of the head,
Heart and pelvis.
Yeah,
Get my不到 would be that sessionб Now,
Let's bring the hands together in front of the heart again,
Rubbing the hands together,
Generating that heat between the hands.
When you feel that,
Place both hands over the heart one more time.
Let's take a breath together to close.
We'll inhale and exhale.
The light in me honors the light in you.
Namaste.
