Coming into a comfortable seated meditation position.
Spine is tall,
Shoulders are slightly open,
Allowing space for the breath to flow freely.
Slowly bringing palms into Namaskar Mudra,
We'll open the meditation with three Aum's.
Inhale.
Aum Inhale.
Aum Inhale.
A little bit stronger this time.
Aum Releasing your palms.
Checking back in with your posture.
Spine is tall and the crown of the head is lifting towards the sky.
Bringing your awareness to the breath as it flows into your body and as it flows out.
As you inhale your belly expands and as you exhale it softens.
Exhale belly moves away from you and as you exhale it moves towards you.
Let the jaw and the tongue be soft.
With every inhale becoming a little bit taller as you lengthen your spine.
When you found that perfect position,
That perfect posture,
Find stillness.
Still like a statue.
Your body is still like a statue.
Then bringing your awareness to the touch of the breath.
The point where your breath enters your body,
Your nostrils.
Could be a tickling sensation,
An itching sensation.
Could be noticing the temperature of the breath,
Anything.
Breathing and exhaling in the present moment,
Free from the future or the past,
Here now.
The breath is the key to a still mind and the still mind is the key to the present moment.
Simply breathing,
Allowing any impressions or experiences of the day to settle.
If the mind is very busy running into the future or the past,
Take a couple of slightly stronger breaths and that will help it to settle.
Without judgment and without frustration,
Nature of the mind is to be busy planning,
Writing stories and running into the future or the past.
Every time we sit for meditation practice,
We strengthen the ability to remain present.
When we're present,
We are more likely to make decisions,
Decisions of clarity and equanimity.
Breathing is so good for the body and mind.
Inhaling and exhaling.
Breathing and exhaling.
Breathing and exhaling.
Again,
If the mind becomes busy taking a couple of slightly stronger breaths and then back to nice,
Natural,
Soft breathing.
Breathing and exhaling.
Breathing and exhaling.
Breathing and exhaling.
Breathing and exhaling.
Noticing the touch of the breath,
The point of your nostrils where the breath enters the body.
Noticing on that point.
Breathing and exhaling.
Breathing and exhaling.
Breathing and exhaling.
And slowly bringing the palms back into Namaskar Mudra,
The front of your chest,
The palms to meet.
Thank you for downloading this meditation and joining me for this meditation practice today.
I hope you have a beautiful day and that you found it rejuvenating and empowering.
Let's chant one arm to close the practice.
Exhaling.
A nice,
Big,
Happy inhale.
Namaste.
