Let's all find a nice comfortable seat.
We'll be practicing the Om-Ame-Rim-Kreem-Namaha chants together.
Just a few instructions before we begin.
Make sure you're comfortable.
We'll be beginning with some complete breaths together.
I'll walk us through that and then we'll be chanting externally Om-Ame-Kreem-Kreem-Namaha.
The Om is the space around our body.
The Aim is our pelvic floor.
The Kreem is the space between the pelvic floor and the navel area.
The Kreem is the navel area.
And the Namaha is a red or yellow triangle pointing down with the navel right in the middle of the triangle.
We will do that chant externally together.
Then after some time I will cue us to move internally.
We will do the same thing chanting to ourselves and bringing our awareness to those different points as we chant for the rest of the chant until I cue us at the end.
So now you've found your seat.
Take a nice long spine.
Let's first just find our breath and notice yourself breathing.
You might notice the breath coming in your nostril area.
You might notice where the breath is entering into your body.
Maybe you feel your chest or ribs or belly expanding on the navel.
Just spend a minute noticing the effect of the breath on us and how our body moves with it.
As we become comfortable with the breath,
Let's begin expanding our breath into complete breaths.
So the inhale involves our belly expanding,
Then our ribs and chest expanding.
As we exhale,
We feel our abdomen and navel coming towards the spine helping us to get all the air out.
The breath is slower than natural but not so slow that it's uncomfortable.
So inhaling,
Expanding,
And exhaling,
Contracting.
And let's spend a few moments taking those nice complete breaths.
Good.
And then after your next complete exhalation without rushing,
Just let the breath come back to normal.
And again,
Notice yourself breathing in and out naturally.
Now we begin our chant.
Again,
We'll chant outwardly first and then inwardly after some And now if you wish,
Move internally.
One,
Two,
Three,
Four.
Five,
Six,
Seven,
Eight.
Nine,
Ten.
Four,
Five,
Six,
Seven,
Eight.
Nine,
Ten.
Just gently let that practice go and see where your awareness wants to land naturally.
Maybe somewhere in your body,
Maybe somewhere just outside your body.
See where it naturally lands and let yourself just sit there for a few moments.
Five,
Six,
Seven,
Eight.
Nine,
Ten.
Four,
Five,
Six,
Seven,
Eight.
Nine,
Ten.
Let's bring our palms together in front of our hearts.
Bowing to your palms or placing your body more on the floor.
May I be peaceful,
Easeful,
And useful today.
Om Shanti.
Om Peace.
Om.
