Before you begin your meditation,
Be sure to take a moment to just begin to bring some ease to the body.
So that could mean even pausing this recording for a moment just to take some time to perhaps stretch out the legs or low back,
Maybe even rolling the shoulders and neck a few times.
Allowing yourself to just begin to start to release some tension or tightness that you're holding in the body.
And when you're ready to begin,
Find yourself a comfortable seat,
A cushion on the floor,
A supportive chair,
Just somewhere you can be seated,
Upright,
Feeling supported,
Lifted,
And open.
Number one is always finding comfort in our practice so that it's something you want to return to.
And now let yourself take in a nice big inhale through the nose and a full exhale through the mouth,
Feeling the shoulders fall down away from the ears.
And now just let the eyes gently drift closed and start to bring awareness to your breath,
Maybe feeling your chest rise and fall.
And just one time as you inhale,
Say to yourself,
I am and as you exhale,
Say to yourself,
Here now,
Remember that there's nowhere to go and nothing else to do.
Let your attention gently come to the feeling of the breath on the tip of your nose.
As you inhale,
Just feel the cool touch of the breath on your nose.
With each breath,
Just feeling the subtle sensation of your breath on the tip of your nose.
And with each exhale,
Notice the body relaxing just a little more.
And now gently move your attention to the feeling of the breath in the nostrils.
Feeling the coolness of the inhale and the warmth of the exhale.
With each breath,
Just noticing those subtle sensations.
Allow the breath to become a calming resting place.
With each breath beginning to feel your mind relax.
Just gently sensing each inhale and exhale.
Now silently begin to repeat the mantra.
So hum with your breath.
Inhaling,
Think the sound.
So exhaling,
Think the sound.
Hum.
The breath is naturally light,
Slow and deep.
So on the inhale.
Hum on the exhale.
Each sound flows for the length of the breath.
Letting the breath flow at its natural pace.
Just hear the sounds of the mantra as if they were flowing along with it.
And if you drift away to a thought or sound,
Just let it go and return to the mantra.
Following the breath.
Letting the sound of the mantra be the calming anchor.
So hum.
You can let go of the mantra.
And slowly begin to bring yourself back to your body.
Just feeling the touch of the air on your skin.
Take a few full deep breaths.
Feeling your body from head to toe.
Feeling yourself resting in your seat.
Giving yourself a moment just to be held by this feeling of stillness.
And when you're ready,
You can slowly open your eyes.
Thanks for joining us.
