Hello beautiful beings,
Welcome to your practice.
This is a mantra meditation for the Vata dosha.
Vata's we carry the qualities of air and space,
That which moves things,
The qualities of dry,
Light,
Mobile,
Cold and rough.
When in balance,
Vata's can easily navigate thoughts,
Feelings,
Actions and reactions.
Vata's we flow seamlessly,
We create,
We inspire,
We are full of vitality.
The precious breath supports our nervous system.
And when Vata's are out of balance,
We are prone to anxiety,
Shallow,
Interrupted breathing,
Fear and doubt,
Bouts of insomnia,
Racing thoughts and an overall feeling of being ungrounded.
With these overactive thoughts,
We can have an inability to find comfort and peace in the quiet and stillness.
This is where meditation and mantra come into play.
For Vata's,
In the beginning of learning the meditation practice,
It is helpful to meditate on a mantra or an affirmation.
This aids in keeping the mind focused and still.
We rest our awareness on the repetition of these words or phrases.
Keeping the mind from fluctuating all over the place and attaching to thoughts.
With practice and the tools of meditation,
Proper movement and a balanced diet of whole foods,
We can bring the body,
The mind and spirit back into harmony and balance.
By inviting the holistic healing science of Arya Veda into our lives.
Let's begin by inviting our beingness into comfort.
And if you need to lay down for this practice,
Go ahead and do so.
And allow for your spine,
Your neck and your head to be tall and aligned in whichever position you came to be in.
This allows for an uninterrupted flow of energy.
And once you've become familiar with comfort,
Then follows the invitation of stillness.
Being the body,
The mind and your spirit to be here now,
Fully present in this moment.
And now I welcome you to take some deep breaths.
Sense and feel the breath from your diaphragm.
This is the body's main muscle responsible for respiration.
As we inhale,
The belly rises,
Fresh prana flows through the ribs,
Into the chest and into our sacred heart space.
And we exhale,
Sense respiration flow back down from the heart,
Chest and ribs.
And the belly falls,
Releasing any tension and stagnant energy.
Inhaling we feel the breath flow through our beautiful bodies.
Fresh prana,
Life force energy flowing in.
And exhale,
Releasing tension,
Inviting the body to settle into stillness.
Invite your outer eyes to gently close down or hold a soft gaze.
Continuing to take those deep breaths.
Invite your awareness to notice the sensation of the breath as we gently invite the body to soften and surrender to this present moment.
Invite your awareness to rest now on the crown of your head.
Continuing to allow those deep slow breaths to flow in and out of the body.
As you allow and invite this softening to melt down from the crown of your head to your forehead,
The point between your eyebrows,
Your third eye center,
The seat of your intuition and softness flows along the corners of your eyes,
Your eye sockets,
Your cheeks,
Your ears,
The nose,
Sensing the breath flowing in and out of the nostrils.
Rest here for a moment as you feel the breath flowing in the nostrils.
And perhaps you notice on the exhale the sensation of breath as it dances across your upper lip.
Inviting the softness to the mouth,
The tongue,
The root of the tongue.
Chin,
Throat,
The left and right side of your neck,
The center of speaking your truth and clarity in communication.
Softness melting along your collarbones to the shoulders,
Upper arms,
Lower arms,
Hands,
Fingers,
The tips of your fingers,
The beauty of the breath softening,
Releasing.
Softness enters the chest,
The lungs filling with fresh prana into your sacred heart center,
The seat of love,
A softness,
An openness,
A gentle surrender,
And softness melting down along into your side body,
Your ribcage,
Down into your solar plexus,
This breath softening,
And this breath opening,
Releasing the center of our willpower.
And invite the softening down into the organs and just below the navel center,
The seat of our creativity softening down into the hips,
The hip joints,
The pelvis rooted into Mother Earth,
Grounded and supported.
And softness flows into the thighs,
The kneecaps,
Your shins,
Ankles,
Top of the feet,
And all ten toes.
The breath softens you as you release and let go,
Releasing all tension and stress into the earth below you.
As your awareness draws nourishing earth energy back up into the body,
Inhaling softness back up through the soles of the feet,
The back of the calves,
And the back of the knees,
The back of the upper legs,
The buttocks.
The softness enters the base of the spine,
The lower back,
The seat of our security,
Safety,
And stability.
And traveling up along the spine,
Softness enters the deep muscles of the middle back,
The upper back,
The shoulders,
And back of the neck,
And back of the head.
Breathing as the breath enters once again through the crown of the head,
The seat of our wisdom and connection to higher states of consciousness.
Relax and feel your whole body being breathed,
Your whole body breathing,
Bathed in the softness,
Rounded and rooted,
Safe and supported.
We now invite the breath to rest on the mantra of So Hum into our practice.
This mantra will bring a sense of serenity and support into the stillness of this moment.
As we inhale,
We silently recite So,
And on the exhale,
We silently recite Hum.
So Hum.
This translates to I am that,
Or I am.
Inhale So,
Exhale Hum.
As we rest our awareness upon this mantra,
We let other thoughts that arise come and go without attaching our attention on them.
If your mind begins to wander,
Gently without judgment,
Draw your awareness back to the mantra So Hum.
I am that.
The mantra will fill up your consciousness and provide a resting space for your awareness.
In time and with consistent practice,
You will find an effortlessness to relaxing and your attention will become centered.
Allow now for your spirit to rest for a few moments on this mantra.
As you inhale So,
And exhale Hum.
So,
And on the exhale So,
And on the exhale So,
And on the exhale And gently now inviting your awareness back into the space.
Take a few deep breaths back into the body.
Sense and feel your body back in the space.
Sense and feel your whole body on the earth beneath you.
And invite your awareness to notice any sounds you may hear as you draw your awareness back into your space.
And gently keeping your eyes closed,
I invite you to bring your palms together to tell me to touch in front of your Sacred Heart Center.
And begin to rub your palms together to touch.
Rub them together rather vigorously to create that heat.
And then gently transfer your palms over your eyes.
Notice sensation,
The warmth and energy.
And slowly when you're ready,
Blink open your beautiful eyes and peel your palms away.
Your practice is now over.
I encourage you to take a few moments every day to practice being in stillness and reciting the mantra of So Hum to help you feel grounded,
Supported,
And connected to yourself and spirit.
Thank you so much for sharing space with me.
Peace and blessings on your journey.
