Easy Daily Meditation Practice

This 15-minute meditation is appropriate for all levels. It's my go-to daily meditation to help me deal with the chaos of life.

Transcript

And I invite you just to close your eyes.

You can take any mudra you want.

If you don't know what a mudra is,

There's a video explaining that.

Right up here.

The one I like to take for my everyday go-to meditation is just thumbs to my index finger.

Pretty simple,

With the palms face up.

So I'm going to put them back inside my warm shawl in a minute,

But it kind of looks like this.

And I'm not pressuring myself to get the hands on the knees.

Actually I'm dragging the hands kind of closer towards the groin.

So my shoulders can lift up,

Down,

And back.

So just begin to notice your breath.

Take a deep breath in and begin exploring how the breath moves throughout the body.

So if your breath were a color,

Or like a colored gas,

What parts of your torso would be receiving the color and what parts of your torso would not?

So just get curious about that.

Inhale deep for a count of three.

So fill up the belly,

Fill up the ribs,

Feel the collarbones rise.

Exhale all the way.

Draw the navel up and in.

Maybe exhale through the mouth.

I'm going to do that two more times.

I'm going to exhale through the mouth.

I like that as a way to begin and release.

So practice inhaling for a big count of three.

Fill up,

Feel the collarbones lift,

Torso expands,

Fill yourself with that color.

Exhale.

Draw the navel up and in.

Again,

Good.

Inhaling,

Belly fills.

Ribs fill,

Collarbones fill,

Really slowing down the breath.

Take in more air than you think you can.

Pause at the top.

Exhale out the mouth.

Let it go.

Huge breath out,

Sigh it out.

Last time,

Inhaling,

Big count of three.

Let it all out the mouth.

Good.

This time inhale through the nose.

Fill up,

Maybe pause at the top.

Exhale through the nose this time.

Draw the navel up and in.

Check that the shoulders are relaxed,

So maybe take the hands closer to the groin.

Roll the shoulders up,

Down,

And back.

And then inhale,

Lean slightly back in space so the crown of your head lines up directly above your two sits bones.

So it's really important to feel the sits bones grounding in to your zafu or your bolster or your mat or your towels at home,

Whatever you're using.

Feel the sits bones ground into that substance that you're sitting on,

Kind of like plugging into an electrical socket.

And then all we're going to do,

It's so simple,

Is just practice inhaling from tailbone to crown of head.

And exhaling from crown of head to tailbone.

So I invite you to visualize a light,

A ball of light that resides at your tailbone,

The space between your sits bones.

So just visualize this glowing white light.

And then as you breathe in,

Hopefully keeping it a slow three count luxurious inhale,

You're going to visualize that ball of light rising from the tailbone to the crown of the head.

So just like the light is taking the elevator up inhale.

And as you exhale let the ball of light come crown of head to tailbone and it descends,

Just like it's taking an elevator down.

So you're in breath,

Ball of light rises visualize it traveling up the spine to the crown of the head exhale visualize it from the crown of head descending back towards the tailbone.

Just do this three more times on your own.

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Good and the next time you breathe in and visualize the ball of light going up,

I invite you to silently think or chant the mantra hum,

Hum hum.

So you don't need to say it like I am,

Just think about it internally.

And then when the ball of light descends from the crown of the head to the tailbone I invite you to silently think or chant the mantra saa.

So hum on the in breath tailbone to crown of head,

Feel the spine get long,

Saa on your out breath maybe draw the navel in,

Maybe groins lift slightly.

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Hum on the in breath saa on the out breath So I'm saying the words so you can hear them,

But you don't want to be making any noise yourself,

You can just think hum internally just vibrate internally that sound and saa again just thinking the mantra.

Hum on the in breath ball of light goes up to the crown of the head saa on the out breath ball of light goes down to the tailbone.

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The next time you inhale and think hum ball of light to the crown of the head,

This time saa think of energy and light radiating from the center of your brain out around you,

So instead of taking the ball of light back down,

Just keep it in the center of the brain and think saa expansion around the crown of the head and the space around you.

So hum on the in breath ball of light tailbone to crown of head saa on the out breath radiating expansion from center of the brain out to the world.

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Again hum so we're just keeping the ball going tailbone to crown of head so it's just the up elevator and then saa expansion the light getting bigger in the center of the brain.

So it's kind of like the light is making an umbrella shape it just goes down and up and then around from the bottom to the top and around.

Tailbone to crown of head through the center of the brain expanding outward.

If you can you might notice that you don't need to breath as much as you did at the beginning of the exercise.

Begin to just get curious and look for the pause at the end of the exhale at the top of the inhale.

Kind of try to wallow and saturate yourself with those pauses.

To ground back in visualize that ball of light now coming down from the crown of the head and just residing in the belly space between your sits bones.

If you want you can even kind of drag the energy down so kind of take your hands off your knees and just place the backs of the hands so the heels of your palms into your eyes and press in.

So your fingertips are wrapped around the top of your head.

Heels of the hands pressing into your eyes.

You can drag the hands down the face.

Drag the hands down the neck.

Down the sides of the body.

You can pause and take your thumbs to the creases where your legs meet your torso.

Just press them down and back and maybe just lean slightly forward.

Again all this time just visualizing the light.

Re-grounding.

Kind of just coming into your core,

Your center.

So leaving the brain and coming back down to the area of the navel.

Area of the groin.

Good and then just kind of rub from your hip bones to your knees.

Just kind of slide the palms up and down your quads.

Just get the energy down into the legs and then kind of rub from the knees to the ankles.

Just gliding the energy down and then just take the right hand in the left palm.

So the right hand is a little ball and the left palm wraps on top of it.

Just press that fist into your navel center and just lean again slightly forward.

Take two breaths.

Just a form of yogic seal,

Of grounding in.

Anything you received.

Maybe it's just a sense of calmness or connection with your higher self or just connection to the universe in general.

Whatever that means for you.

Just take your hands to your knees and just kind of just take your hands to your knees.

Take a deep breath in.

Exhale completely through the mouth.

Again inhale.

Exhale completely.

Feel free to let it come through the mouth.

Last time.

Big breath in.

Exhale.

If you can,

Keep the eyes closed.

Dip the chin.

Feel the spine long and then slowly open your eyes with your gaze facing down to take in the color of your mat or the color of your props.

Thank you so much for joining me for this quick everyday meditation.

Let me know how you feel right now.

I'd love to hear from you in the comments below.

Reviews

Really enjoyed that. Especially love the visualization of the ball of light moving from the bottom of the spine to the crown, and crown out to the world. Kind of made me feel like a star, radiating light.
Much love and gratitude.

That was awesome!! Thank you.

Thank you. I feel more grounded, present and more awake after this.

I love Brett Larkin! I really enjoyed this meditation and wish there were more of her meditations available on here. This one is very grounding and relaxing. I feel very at ease after finishing it.

Beautiful! This lovely lady doesn't do the "yoga voice" which I find extremely grounding and refreshing and honest. Loved this - feeling energised and completely grounded now. Thank you. ❤️

Great visualization. Thanks for posting

Loved the reference of plugging into a socket!

really enjoyed this. felt very relaxed and calm.

Excellent guiding through a true practice that I can do daily.

Surprisingly accessible and lovely.

I'm still new to meditation but I think yours caught my total involvement the most so far (6 weeks or so). Thankyou for that.

Really enjoyed this and the visualization it provided! As a beginner, it was very helpful to me!