Hello and welcome to this guided meditation intended to help you settle your mind.
The mind can create chaos or restore balance and stability.
Our thoughts are the most powerful tools we have.
Through our thoughts we create our realities.
Our thoughts can either liberate us or keep us trapped.
It's in the gap between our thoughts that we can find infinite possibilities.
By turning inward and increasing the space between thoughts,
We can more easily connect to our true self.
The Vedas,
Ancient texts from India,
Tell us that the biggest cause of human suffering is forgetting who we really are.
Our egos create stories and personas that we identify with,
However these are constantly changing.
We put labels on ourselves and also assume labels that others place on us.
Meditation is a tool to help us release those labels and stories and connect with the true self.
Bring yourself into a comfortable position.
You can sit cross-legged on the floor or seated in a chair with your feet flat on the floor.
If you are sitting cross-legged on the floor and your knees are much higher than your hips or your pelvis tilts back causing you to round in your spine,
You can sit on a meditation cushion,
Pillow,
Or folded blanket to allow you to sit up tall.
Rest your hands wherever they feel comfortable.
If being seated does not work for you,
Another option is to lie down on your back with your arms by your sides and feet at least hip-width apart.
Close your eyes or find a soft gaze.
Take a few deep breaths to settle your body.
Notice what's going on in your mind.
Give yourself a few moments to think any thoughts that arise.
Now allow any thoughts that come up to drift by like clouds in the sky without getting caught up in them or placing any judgment on yourself.
Become aware of your breath.
Observe the natural rhythm of the breath and how effortless it is to breathe.
Without trying to control it,
Notice if your inhales and exhales become longer just by focusing on your breath.
For the next few minutes of this meditation,
We'll use a mantra to quiet the mind.
Repetition of a mantra can help settle and focus your mind.
Other thoughts swimming in the mind dissipate and the mind shifts toward stillness.
Today we'll repeat the mantra,
So Hum,
Which translates from Sanskrit to,
I am that.
So Hum is a mantra that symbolizes the fact that we are all connected to the universal energy that is constantly supporting and nourishing us in the ways we need.
Start to repeat the mantra,
So Hum,
To yourself silently,
Slowly syncing the rhythm of your breath to the mantra.
As you inhale,
Silently repeat the word So.
As you exhale,
Silently repeat the word Hum.
Continue breathing slowly and aligning your mantra to your breath,
Being careful not to rush your breath.
Any time that your mind wanders,
Simply draw your attention back to your silent mantra,
So Hum.
I'll keep track of the time and let you know when to release the mantra.
Begin repeating silently to yourself,
So Hum.
So Hum.
So Hum.
It's time to release the mantra.
Continue to sit restfully with your eyes closed.
How does your body feel?
Does your mind feel more settled and at peace?
If you feel ready,
Open your eyes.
As you continue through your day,
Notice if you find your thoughts wandering or becoming chaotic.
If so,
Pause for a moment,
Close your eyes,
And take three deep breaths.
Deepen and lengthen your exhales in particular.
If you had any realizations or observations during this meditation,
Take the time to write them down while they're still fresh in your mind.
I'll leave you with some words of wisdom from Eckhart Tolle.
We are the sky,
Everything else are just clouds.
Have a wonderful day.
Namaste.
