A Somatic Practice With Guidance And HandPan

This is the perfect beginner's meditation, clear instruction, and keeping it simple. We'll let the mind rest and notice the movements of the mind and using our kind breath to soften that movement. This practice is about 12 minutes long with a beautiful background sound of Ren da Pan's beautiful and soothing, and deeply somatic HandPan.

Transcript

So just taking a few moments just to settle. Let your body find its place. It doesn't need to be perfect, Just comfortable. Drive. I'm just letting the sound of the hand pan. Following that first note. Like a doorway opening. A gentle reminder that presence is simple. And just letting your attention just rest beautifully on the handpan sounds. Float. And then just gently breathing in through your nose, Noticing the movement. Letting it flow with the sound. Just letting the breath flow out of the body. Just imagining each exhale loosens something small. And let that be. Letting that sound guide you. Rising. And forward. Bye! Like waves that never ask you to control them. You breathing slowly through the nose. I'm just letting the breath flow out of you. Each exhale loosen something small. Wouldn't that be enough? ♪ Thank you. Bye. Now just guiding some of that focus, Some of that awareness to the center of your chest. The meeting place of tenderness and strength. Let's just, Let's just stay here a moment. Rest each other. Sense the honesty of being here. If thoughts appear, Distractions happen. Greeting them with a sense of lightness. Recognizing them. And letting them drift on like the sounds of the handpan. Gentle and smooth. Awakening. As the tones brighten, Imagine a soft light at the crown of the head. I'm just letting that light slide down through the body. Reset. A quiet settling. A yes to being alive. Now choose a single word that feels true for you at the moment. A pointer, More of a direction, Not a demand. And just holding that word gently for a breath or two. Let that music deepen. Taking a slow inhale through the nose. Just letting the breath fall out of you. Holding that single word that feels true for you, A direction, Not a demand. And slowly breathing in. Letting that breath fall out of here. Thank you. ♪ as you gently begin to notice the room again. The air, The stillness around you. A stillness in Sahaja. One final breath, Breathing in. And just letting. That breath fall out of you one more time. And honest. And when you're ready. Yeah. Open your eyes.