Hello beautiful beings,
Welcome to your practice.
This is a mantra meditation for the Pitta Dosa.
Before we begin,
Invite your spirit to sit in comfort.
Or if you prefer to lay down for this practice,
Go ahead and do so.
And once you're there,
Invite your spine to be a little bit taller,
The shoulders down and relaxed.
See if you can reach the crown of your head toward the sky just a little bit more.
If you need any props to help you in your comfort,
Go ahead and grab those,
Maybe a pillow or a bolster or a blanket.
Just inviting your body to be as comfortable as you can in this practice.
Even once you've become friends with comfort here,
Just invite your awareness to your respiration.
The beauty of the inhales and the exhales flowing through your magnificent body.
Just an awareness of where your breath is flowing through your body.
Don't try to control it or force it in any way.
We're just inviting our spirit to be here with the breath.
Just notice right now how it's flowing,
Any sensation that arises with the breath.
Just inviting ourselves to be present in this moment.
As pitas,
We tend to want to go all the time.
We want to be doing.
We're fiery.
We're active.
So it's really important that we take the time to settle the mind and the body and our spirits.
Taking the time to cool down,
To soften,
To release.
We don't always have to be going or doing.
We are allowed to rest,
To soften,
To just be without any pressure or expectations.
So I invite you to just be here now in the presence of your breath.
Notice you feel that breath moving from the pit of your belly.
The breath flows up through your ribs into your chest,
Into your heart.
And as you exhale,
The breath flows back down into the pit of your belly,
Softening.
I invite you now to take some deep breaths from the pit of your belly.
Feel the flow.
And if you have trouble feeling the breath move in your belly,
That's okay.
I invite your awareness to notice the sensation in the nose.
We can sense and feel the breath move in through the nostrils.
Perhaps you notice the coolness of the air as it enters the nostrils on the inhale.
And as we exhale,
That air dances across the upper lip.
Wherever it is most comfortable for you to rest your awareness on your breath,
Then do so.
This is your practice.
There are no expectations or goals right now.
We are just sitting with our breath,
Inviting our being into the space,
Cooling down,
Inviting calm and relaxation into our bodies.
And now see if you can invite a softening into the body,
Inviting yourself to just melt and ground into Mother Earth beneath you.
Maybe begin at the crown of your head,
Down along your forehead,
Softening the brow,
And down along your cheeks and the jaw,
Releasing that tension into the mouth,
The tongue,
And down into your neck and the pit of your throat,
Inviting that softness to relax your shoulders a little bit more.
Down along your arms,
Into your fingers.
Feel that softness with the breath on the inhale and your chest as you invite your heart to open.
Softness moves down into your organs,
The belly,
The hips,
The pelvis,
Down through your legs,
Into your feet,
All ten toes.
The softness travels up through the soles of your feet,
The back of your legs,
The buttocks,
The lower back,
The middle back,
Upper back,
Traveling up along the back of your neck,
Back of your head,
And that softness enters back in again through the crown of your head.
And sense your whole body being breathed here,
Bathed in softness,
Rooted and grounded into Mother Earth.
Your whole body breathing.
And now we will invite the mantra into our practice.
This mantra helps every part of our body feel love,
Peace,
And joy.
We invite that peace,
Love,
And joy out into the world.
We invite the mantra of loka samasta sukhino bhavantu.
I invite you as you breathe here with your beautiful body to silently repeat this mantra for a few moments,
Allowing the mantra to ruminate in and around your beingness as the breath flows it out around you,
Your aura,
And into the world.
Loka samasta sukhino bhavantu.
Loka samasta sukhino bhavantu.
May all beings everywhere be happy and free.
And may my thoughts and actions and words contribute to that freedom,
Joy,
And happiness.
Loka samasta sukhino bhavantu.
Loka samasta sukhino bhavantu.
Loka samasta sukhino bhavantu.
Gently just rest your awareness on this mantra.
Allow the mantra to become part of you.
Loka samasta sukhino bhavantu.
May all beings everywhere be happy,
Joyful,
And free.
May my words,
Thoughts,
And actions contribute to that joy,
Happiness,
And freedom for all beings everywhere.
Loka samasta sukhino bhavantu.
And gently now I invite you to take a deep breath in.
Open the mouth,
Exhale,
Let go.
I invite you now to release the mantra.
Guide your awareness back to your beautiful breath.
As we invite another deep inhalation into the body.
Open the mouth,
Exhale,
Let go.
Feel your beautiful body back on the ground beneath you.
Invite your awareness back into the space.
Notice any sounds around you distant and near.
I invite you now to bring your palms together to touch in front of your heart space.
And begin to rub your palms together to create heat.
Gently cup your palms over your eyes.
Notice the sensation and warmth.
And when you're ready,
Blink open your beautiful eyes and peel your palms away.
Your practice is now complete.
Namaste.
