The Yamas and Niyamas are ethical guidelines from Patanjali's Yoga Sutras,
And together provide a guide for moral living.
In their simplest definitions,
The Yamas are restraints or things not to do,
And the Niyamas are things to do or internal observances.
The meditation I'm going to guide you through was created with the intent of cultivating svadhyaya,
The fourth Niyama,
Which encompasses self-study or inner exploration alongside ahimsa,
The first Yama,
Which asks us to practice nonviolence in our actions towards others and ourselves.
These two principles have guided my own efforts in nonjudgmental awareness,
Especially in relation to better understanding where my anxiety is coming from.
They are a reminder that,
As I learn more about myself,
To do so with compassion.
In this meditation,
I'll guide you through a short body awareness practice,
Followed by positive affirmations.
Together,
These techniques help us mindfully practice svadhyaya through studying our own bodies and ahimsa through receiving positive affirmations.
To start,
Place yourself into a comfortable seat.
This can look like lying down,
Walking,
Or standing if sitting doesn't feel right for you.
This is your first invitation to practice svadhyaya.
Study what your body needs today,
And ahimsa,
By choosing what is most compassionate for you.
If you're choosing to sit,
Gently align the shoulders and head,
Chin slightly tucked,
To create length along the spine,
Resting the arms in the lap or on the knees.
Beginning with eyes open,
Focus soft,
Starting to take deep breaths,
In through the nose and out through the mouth.
With your next exhalation,
Choosing to gently close the eyes or keep the focus soft.
Begin to let the mind study your environment,
Noting any sounds near or far,
Maybe there's even a particular smell.
There's no need to fight your awareness,
Let the noting be gentle before letting it go.
Moving your awareness to the body,
Arms on top of legs,
Weight of the body pressing into the surface beneath you,
Noting here what arises naturally.
Maybe you notice sensation,
Maybe thoughts are coming and going,
Whatever arises,
Allow yourself to simply witness and release.
Starting at the top of the head,
Begin a simple body scan,
Head,
Face,
Neck and shoulders,
Arms,
Torso,
Lower body,
Legs and feet,
Leading yourself through the body at your own pace a few times.
I invite you to take a few breaths at each point,
Examining how the body feels in this moment.
And if the mind becomes distracted,
Which it probably will,
Just begin again at the top of the head.
Svadhyaya asks us to explore our inner selves.
Ahimsa tells us to practice compassion.
Intentionally study yourself in the here now moment and hold a gentle space for any needs that arise.
Listening to the wisdom of the body,
When thoughts arise,
Which is natural,
Gently guide yourself back to the body.
With your next exhale,
Allow your mind to see the whole self.
Staying here for a few breaths,
Taking in all that is you.
Seeing yourself in wholeness is Svadhyaya,
By witnessing who you are now.
Ahimsa is the belief that all life is sacred and interconnected.
See yourself in this sacredness.
Whenever the mind drifts,
Gently come back to this vision of wholeness.
As I guide the affirmations,
Choose to either repeat them silently or out loud,
Whichever feels right to you.
And if any don't feel comfortable,
Let your awareness rest on the body instead.
I see myself with compassion.
I see myself with respect.
I believe in my innate wholeness.
I see myself with compassion.
I see myself with respect.
I believe in my innate wholeness.
Allow the mind to take in your body the wholeness of this moment one more time.
Begin to transition out of your practice.
You can start by wiggling fingers and toes.
Maybe gently release the wrist or the ankles.
A gentle neck roll from side to side.
Connecting with the sounds and the space around you.
Feeling the weight of the body pressing into the surface below.
Taking a deep inhale through the nose.
Exhaling through the mouth with a sigh.
And when you're ready,
Slowly opening the eyes.
And before you transition totally away from practice,
I'd love for you to use the next few moments to journal on the following question.
How can you cultivate a compassionate,
Non-judgmental practice of self-study?
In my current season,
The answer to that is through growing my meditation practice and expanding it to include new techniques centered around the idea of self-compassion.
But it could also look like having a daily journal practice,
Seeking out mental health support,
Or finding a like-minded community.
Whatever helps you cultivate a non-judgmental awareness of yourself.
And I look forward to connecting with you again soon.
Thank you for your practice.
