Begin to make your way into a comfortable meditative position.
We aim to move into a place where we feel strong yet relaxed in our posture.
Shift your awareness throughout the body,
Taking notice of how every area feels and where you may need to release some tension.
Now as we settle into this place for the rest of our meditation practice,
Invite an air of curiosity into the present moment as I recite an opening prayer.
Om Sahana Vavatu Sahanubhunatu Sahaviryam Karava Vaye Tejasvina Vadhitamastu Mavidvisha Vahai Om Shanti Shanti Shanti Focus now to the breath and into full yogic breathing.
Place your right hand on your abdomen and your left hand on your chest.
Beginning to lengthen your inhales and exhales through the nose.
Breathing into your right hand and then into your left on the same inhale.
Abdomen expands,
The ribs expand,
Chest lifts,
And then the chest falls,
The ribs draw in,
Navel pulling towards the spine at the bottom.
Take a few moments to focus on this deep breathing,
Really feeling the movement of your breath through the body by way of the hands.
Neo Now let your hands float down and land gently on your knees or thighs,
Palms facing up and open,
Ready to receive the energy of the world around you.
Let's take some time now to think of one word.
This one word could represent anything that you wish to be,
A feeling you wish to embody,
Something you want to obtain,
Anything of that nature.
Maybe you simply want to feel calm,
So that's the word you choose.
Or maybe you want the strength to do something you've been avoiding for a while,
So you choose strength.
Only you will know what you need right now.
I find that it's often the first word that comes to mind that I end up choosing.
Take a few moments now to choose yours.
Moving on,
Bring awareness to the space between your eyebrows,
Ajna,
Or to the center of your face,
The space of the heart,
Anahata,
Whichever comes more naturally to you at this point in time,
And begin to repeat your one word internally,
Slowly attaching it and the power it holds to your inhale and exhale.
This word will be the focus point for your meditation.
Whenever you notice your mind has wandered or a thought has drawn you away from presence,
Without judgment,
Bring yourself back to this repetition.
Maintain your posture,
Maintain your inward focus.
This will be the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
This is the practice for the next little while.
Slowly,
Begin to release the repetition.
Let it fade gradually into the background,
Slowly becoming a whisper and eventually only a memory.
But a memory that you hold onto.
Words have great power.
And the more we align ourselves with positive words and ways of thinking,
The less hold negative words and ways of thinking have over us.
Consider how you feel now compared to the start of practice.
Prepare to move from this moment into the rest of your day.
And allow this closing prayer to assist you in that transition.
Om triyambakam yajamah sugandhi pushti varhanam Orva rukamivabandhanat mrityor mukshyamamritat Om triyambakam yajamah sugandhi pushti varhanam Orva rukamivabandhanat mrityor mukshyamamritat Om shanti shanti shanti hi Om namah shivaya namaste Om namaste
