Hello and welcome.
My name is Tanya and I'd like to acknowledge that I'm coming to you from Darug and Gundungurra country.
There's a gentle rain falling on the roof.
This is a meditation for those days when your energy is low,
You're only halfway through the week.
So I encourage you now to make yourself comfortable,
Turn off any devices so there's no distractions for you.
Just allow yourself this kindness for just a short moment.
To allow yourself to let go,
Let go of the day that you've had,
The week that you've had,
And to let go of what you think might come.
This is a time to allow kind thoughts in your mind,
To allow yourself to be still,
Allow your body to soften and allow you to have an experience that is effortless and easy.
We're just going to start by taking some full and deep breaths into our body,
Allowing your inhale to fill up your lungs,
Allowing your inhale to spread right across your chest,
Noticing if your inhale makes its way all the way down to your belly,
Just noticing if that breath comes across your nose.
And as it does,
Is it dry or moist?
Is the air that's coming over your nose,
Is there any familiar sense as it does?
Just allowing these breaths to be welcomed into your body with ease,
Knowing that every inhale is inviting wellness into your body and every exhale gives you the chance to let go a little bit more.
Just noticing your shoulders and allowing them to relax a little bit more and on your exhale,
Just noticing a softening in your jaw and your neck.
Can you hear your breath still as it comes in and out of your nose?
And if you wish,
You may like to add a slight pause between your inhale and your exhale.
Know that every effortless meditation,
That you are feeling your own aliveness,
That you're welcoming stillness into your body,
You're welcoming stillness into your mind and it is providing benefits no matter what your experience.
This slowing down of the breath,
Slowing down of the body,
These are good things for your body and your mind.
Again,
Just noticing your breath,
Noticing that inhale as it comes over your nose,
Noticing your exhale as it comes in through your nostrils,
Noticing as it expands across your chest,
Noticing if it makes its way all the way down to your belly.
And you can always lengthen your exhale ever so slightly,
Just doing so pleasantly and without any discomfort,
Allowing your breath to be your focus just for this moment.
Again,
Noticing if you can hear your breath,
Noticing any familiar smells or scents on the air,
Allowing every inhale to invite slowness and stillness and a quietness into your presence.
And every exhale,
Letting go just a little bit more,
Allowing those shoulders to relax,
Your shoulder blades to relax,
Feeling the energy leave your arms and your legs,
Letting yourself just to sink and soften into this moment.
And as we are undertaking this meditation,
We can hear the thunder rolling over the top.
We are safe,
We are warm and comfortable.
And you can allow your breath to fall into whatever rhythm it wants to now.
And we know that thoughts will come over and under and around us as we do our meditation.
And that's completely normal.
We know that our minds will roam and then at some point there'll be a gentle tug to come back.
And today we're going to use the mantra,
Mantra so hum as our anchor to come back to.
We know that our thoughts will pop into our minds.
We will hear different noises.
Maybe it's the rain or the thunder.
Maybe there's a car outside,
Some people talking.
And that's all okay.
It's like we can be looking through a pair of binoculars,
Looking at all these things that are happening around us or what we can hear.
Just observing them,
Not attaching to them,
Just simply going to observe them.
And at some point they will go and they will disappear again.
And so I invite you to rest your awareness on the mantra so hum and just have it sitting in your mind.
And at some point you will drift off again,
Just like a boat that's on the ocean that drifts with the wind and with the current.
And you'll find yourself and your thoughts far away.
And at some point there'll be a lovely gentle tug of your mantra.
And easily and kindly allow yourself to rest your awareness on the mantra.
So hum.
Allow this be a safe place without any inner judgment.
We know that your thoughts,
They will jump around.
They'll sneak in and over and under and around your mantra.
Your mantra.
And that's completely normal and expected.
Whenever you happen to realize,
Simply rest your awareness on the mantra.
So hum.
And as you are sitting here,
Different thoughts will come,
Different noises will happen.
Your mind will wander and go off.
And that's okay.
It's completely normal.
Just allow yourself when you feel that gentle tug of the mantra to rest your awareness on the so hum.
Just allowing yourself to have kind thoughts.
Just allowing yourself to observe through the binoculars,
Anything that comes along.
Just allowing yourself to have a sloth response.
Very lazily and very slowly.
Just coming back and resting your awareness on the mantra whenever you happen to realize that you've drifted away.
You can come back to so hum whenever you happen to realize.
And in this moment,
There is no judgment,
No expectations,
No comparisons.
Just being present in this moment,
Allowing thoughts to come and go with ease.
Whenever you happen to realize,
Just simply in your own time,
Resting your awareness on the mantra.
So hum.
And now we're going to let go of the mantra.
We're just going to start to come back.
We can do this by taking a full and deep breath.
And you can just gently and softly wiggle the tips of your fingers and your toes.
Just feeling yourself connecting to where you're sitting or laying.
Noticing your legs against the floor or the chair.
Noticing where else you connect is your back.
And you can start to make slightly bigger movements in a way that is comfortable for you.
Just do everything slowly and gently.
And sometimes when we're in this place,
Where we've had a lovely quiet moment,
You might wonder how we can bring this with us.
And your breath is always waiting for you.
And whenever you take a full and deep breath,
Whenever you allow yourself to notice the air passing over your nose,
You're just bringing your awareness back to your aliveness and to your awareness of your breath.
It's back to your aliveness and to the present.
And you can do this at any time.
And now I invite you to allow your heart to be open as you move forward.
Be open to gratitude for all that you have.
Be open to wonder to the beauty that is around you.
And be open to grace for all the good things that have come your way in your lifetime.
In your lifetime,
Whenever you're ready,
You can open your eyes and wishing you well.
