Welcome to today's practice.
I'm Ashley and I'm going to guide you through a body scan and mantra meditation and we're gonna focus on grounding you to this moment right now,
The present,
A little gift for yourself today.
Let's begin by finding comfort and closing your eyes.
You can sit,
You can lay down,
Do what's going to allow your body to find its peak moment of comfortableness,
Kind of like the moment before you fall asleep,
That deep state of peace.
Allow your breath to carry you into this moment.
Allow your body to adjust and wiggle for a moment,
Releasing that last bit of tension stored in your space.
Now let go of the movement,
Return to stillness and your breath.
We're going to begin with a few releasing breaths,
Letting go of any thoughts of your to-do list,
Thoughts of the past or anything that's physical in your body today.
So breathe in through your nose and let it go through your mouth,
Allowing sounds to exit as you are releasing.
Take a few more of these breaths on your own.
Let the flow of your breath return to its natural state.
As we move through a body scan,
I want you to focus on guiding your breath to the part of the body we are focusing on.
This is as simple as thinking about that spot as you inhale and exhale.
Now turn all of your attention to your breath,
Feel the rise and fall of your belly as the coolness enters your nose and finds its escape.
When we are going through things in our daily life and we don't take the time to process our emotions,
Our emotions get stored in our body as trauma.
And today we're going to do a body scan and I want you to focus on the places where you feel locked energy stored.
You might find one,
You might find many.
Continue to breathe at whatever pace is comfortable for you.
Start by guiding your breath to the top of your head.
As you breathe,
I want you to feel the breath move down to your forehead,
Releasing tension between your eyes,
Down to your nose and your lips,
Releasing your jaw,
Past your chin to your neck and your shoulders.
The neck and shoulder is where most people will find tension,
Likely on the vagus nerve which is the longest nerve in your body and connects everything together.
Just breathe,
Allowing each breath to guide you into more stillness and calmness.
If you feel ready,
Move down your arms and through your chest,
Past your belly button into your stomach.
Place a hand on your stomach and just breathe.
Focusing on turning your breath to this spot where your hand is will help with digestion and releasing any emotions stored in your stomach.
With your breath,
Move your awareness to your hips,
Your thighs,
To your knees,
To your shins,
All the way to your foot and your heel and lastly your toes.
Feel the rise and fall of your breath through the hand on your belly.
If there was a place in your body that you want to go back to,
That you felt still has tension when we moved past it,
Go back to that body part and take some final breaths there for the next few moments.
Allow your focus to guide your breath to that spot.
If you placed your hand on your stomach,
I want you to allow it to return to a comfortable place,
Facing up if you want to receive more from the universe and facing down if you need to feel more grounded today.
Allow your breath to guide you in this moment.
We're going to invite a mantra into our practice today.
I want you to take this slowly and hold on to the mantra until you feel like you don't need it anymore.
You're going to say this out loud and I'm going to guide you for the first few.
The reason that we say this out loud is because the vibration of your voice in your throat chakra pulls you deeper into the deepest layer of your awareness.
Today's mantra is going to be So Hum.
So Hum translates to I Am.
It means that we are all connected to a universal energy,
A source,
Oneness.
Be one with your breath and your body and be one with the vibration of the earth.
As you inhale,
Repeat the word so.
As you exhale,
Repeat the word hum.
Repeat after me following the flow of your breath.
So Hum.
So Hum.
So Hum.
So Hum.
Hum.
Do this with your natural breath on your own for a few moments.
Don't rush your breath.
As you move through the mantra,
Hold on to the pauses and allow them to increase over time.
So take space for yourself in the moments before your inhale and after you've exhaled.
Build that space for yourself and allow that space to grow.
If at this point you feel the need to let the mantra become quieter,
You can take the mantra within yourself.
If you're ready to completely release your grasp on the mantra,
You can do that at this moment too.
Just be here floating on the waves of your breath.
If you're still holding on to the mantra,
I want you to let it go.
Let it return to the clouds in the sky.
Let it return to the universe.
The feeling that you're feeling right now,
The vibration or the twitching,
They're all part of the body releasing tension and stress that has been stored inside.
Embrace the final few moments as your chest rises and falls with the flow of your breath through your nostrils.
I am.
I am.
Breathe it in.
I am.
If you're ready to end your practice,
I want you to start by finding the tiniest movements in your fingers and your toes.
Slowly wiggle them and don't rush yourself to wake up.
When you feel ready,
You can move your head side to side,
Allowing the slow movement to match your breath.
Move your shoulders up to your ears and let it go.
Move them up to your ears one more time and let it go.
I want to thank you for showing up for your practice today.
I want to thank you for spending time in the vibrational field of oneness of the universe.
Thank you so much for being here.
If anything came up in this meditation,
I always suggest to write it down afterwards when you're still in this moment of pure peace so you can save that information for yourself at a later time.
And it also kind of helps lock whatever experience you had into your memory.
When you feel ready,
Slowly open your eyes and come back to the room that you're in.
Thank you so much.
