Hi and welcome to this tapping into truth meditation.
As always to begin this practice just come and find your place of comfort,
Set your space and do any little adjustments that just allow you to fully sink into the moment and be present.
This meditation is designed to help you go beneath the layers and really tap into what's true for you at your core.
The world can be a busy place with lots of noise and we can often create our own mental chatter too based on beliefs or habits or patterns and often all we need is just to break through those to realise that what lies beneath the surface is really what's true for us and that's exactly what this meditation is designed to help you do.
So if it feels okay for you I welcome you to close your eyes at this point and just start to tune into your surroundings.
Maybe noticing what you can hear,
Smell,
Maybe even feel and then start to tap into any thoughts that are flooding into the mind here and just see if you can be aware and observe without latching onto any thoughts,
Just allowing them to be a flow.
Now drawing your awareness to your breath and just being in tune with the rhythm,
Not trying to change it at all.
If the mind wonders,
Just coming back to the breath.
Perhaps you want to place a hand on the belly or maybe one on the chest or both.
Sometimes I find that feeling the sensation of the breath helps me to stay in tune with it.
We're going to practice a few rounds of our veloma,
Our interrupted breath today.
This is a beautiful practice where you have thoughts circling around in the mind.
Maybe you're going down these thoughts,
Spirals as I like to refer to them.
And as we literally interrupt the breath in different places it can send this signal for us to interrupt our thoughts as well.
That's really what we're going to be doing today.
So to begin with I invite you just to draw in a breath slightly deeper and then exhale,
Perhaps opening the mouth and just sighing it out.
And this time as you inhale you're only going to inhale in a third of the way,
So just a little bit into the belly and then pause.
And then you're going to inhale in a little bit further,
Pause.
And then you're going to inhale all the way into the top and pause.
And then you're going to exhale a full breath out.
Please go at your own pace here.
All we're simply doing is cutting the breath into three separate parts.
So inhaling and pausing.
Inhaling again,
Pausing.
Inhaling all the way to the top,
Filling our lungs.
And then exhaling all the way out.
At your own pace here,
Just continuing with this practice.
Perhaps you find that you can start drawing a little bit more breath in each time as it lengthens.
But really try not to force with the breath here.
Keeping with the flow of pausing,
Interrupting the breath and being present with the signal that you're sending here,
This interruption.
And just a few more rounds.
Maybe being aware of how the breath might be changing as you go through the practice.
Just last full round here.
And the next time you inhale,
Just let the inhale flow in naturally,
No interruptions.
Just returning to your normal breath.
And just taking a few moments to settle in here,
Absorbing the power of the voloma breathing.
And as you sit here,
I invite you just to notice what thoughts still feel like they want to come into this space.
Being aware of any narratives that enter.
And as they come into your mind,
I invite you to respond to the thoughts with a question in the same way that we were interrupting that breath.
I want you to interrupt these thoughts and I want you to ask the question,
Is this true?
So when these thoughts come in,
Just with playful curiosity,
Asking is this true?
So often we have zero evidence that support our thoughts.
Or perhaps we have evidence based on past experience or what we think might happen in the future.
But not evidence for this particular thought itself.
This one simple question is this true?
Can often be all that we need just to jolt us into that realisation that what we've in fact done here has created a narrative.
Do we know this is true?
Do we have any evidence for that real concrete evidence this is definitely going to happen or this is definitely true?
Just staying with these thoughts and these questions for a few more moments and reminding yourself that both of these practices,
This interruption of the breath and this questioning of truth is accessible to you in any given moment.
Once we acknowledge that our minds are beginning to create these narratives,
Offering the tools just to interrupt them.
And I invite you here to either journal on some of these thoughts,
Questioning whether they're true or to just simply write down what is true right now.
What do you know with absolute certainty?
And just allowing the rest to float away.
It's not needed here.
Knowing that this practice is always available to you.
Thank you so much for joining me today.
