Awakening Presence

This meditation is to awaken the ever present stillness that is always inside you. Firstly, using the breath as a tool and gateway to shift, surrender and find stillness. Emma then lovingly guides you through a visualization and mantra to Awaken Presence, accessing deep insights of the all knowing self.

Transcript

Awakening,

Present skyded meditation practice.

Welcome to the skyded meditation today.

Let's first begin by choosing your favourite meditative position.

Choosing to either sit in a chair with the feet uncrossed,

Soles of the feet grounded into the earth,

Maybe even supported by a prop to elevate the knees and take any pressure away from the lower spine.

Place the back of the hands onto the thighs,

Palms turned upwards as a gesture of surrender as the shoulders begin to fall away from the ears,

The chin slightly in and the crown of the head towards the ceiling.

If choosing to sit on the earth,

Begin to perch on a block,

Pillow or cushion so that you can tilt the pelvis slightly forwards.

The crown of the head is towards the ceiling and the chin slightly in,

Spine nice and long with space between the vertebra of the spine.

Choosing either to take the index finger into the crease of the thumb,

Palms turned upwards,

Or simply place the back of the hands onto the knees,

Palms turned upwards,

Elbows falling into the side waist,

Last rib drawing into the spine,

Further elongating a nice long spine.

If choosing to lie down,

Draw the chin slightly in,

Back of the head is pressing into the support beneath,

Arms resting to the side of the body,

Palms turned upwards towards the ceiling,

And invite the legs to relax and let the feet fall out and bring your awareness to the rise and the fall of the belly.

Whichever meditative position you have chosen,

Allow yourself a little time to fully settle in,

Adjusting as you need.

Now begin to bring your awareness to the movement patterns of your breath and without changing the breath,

Take a moment to observe how you are breathing.

Where in the body are you breathing?

Notice if there are any restrictions or any areas of tightness.

Ask how can your body release and let go even more with your breath.

Allow the events that you have experienced so far today to remain outside of this space for now and bring your awareness and attention into the ever-present stillness that is now waiting within,

Always waiting within.

Take a nice long deep breath in through the nose,

Now as you exhale out through the mouth completely,

Aiming to have a longer inhalation,

Longer exhalation each time,

Aiming if you can to have a longer exhalation than inhalation,

Every inhalation a little bit slower than the last.

As the patterns of the breath begin to settle,

Allow the awareness to expand,

To take everything in,

Awareness of the presence of the witness consciousness,

The Sakshi.

Observing as witness how you are feeling physically,

Mentally,

Emotionally and spiritually.

Each breath will reveal a little more,

Trust that whatever is ready to rise into your conscious awareness will begin to come forwards when it is ready and when it is time.

Feel the breath patterns beginning to shift.

Feel a deep sense of stillness beginning to move through your whole being as a result of just simply following that breath.

You're going to move into a Samaritipramayama practice.

Sama means same and riti means wave.

Samaritipramayama is where we will breathe to a count of four on the inhalation.

We will then retain that inhalation for a count of four.

Before we exhale that breath also to a count of four.

Before we wait to breathe for four again.

Regulating the breath,

Preparing as you take a nice long deep breath out.

As you inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Wait to breathe three,

Four.

Inhale two,

Three,

Four,

Hold the breath three,

Four,

Exhale two,

Three,

Four,

Wait to breathe three,

Four.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Wait to breathe three,

Four.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Wait two,

Three,

Four.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Wait two,

Three,

Four.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Wait two,

Three,

Four.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Wait two,

Three,

Four,

Exhale two,

Three,

Four.

Exhale,

Wait,

Inhale,

Hold,

Exhale,

Wait,

Inhale,

Hold.

Exhale,

Wait,

Inhale,

Hold,

Exhale,

Wait.

Inhale as you begin to rebalance the breath,

Regulating that breath in and out through the nose.

Begin to now take the breath into the spaces of the body that may feel heavy.

Give your body permission to surrender as each breath passes.

Now start to feel the whole body become heavier and heavier,

Surrendering even more with each breath,

Allowing your mind to now focus only on the sounds and movement of the breath.

Feel the body begin to invite the feeling of complete surrender,

Starting to now shift into a feeling of lightness,

Release,

Stillness and presence.

Start to feel the body invite the feeling of complete surrender,

Starting to now shift into a feeling of lightness.

Feel the presence of release,

Of stillness and presence.

Begin now to visualize the vortex of golden yellow light at your eyebrow center.

This vortex of light lifts you up and carries you through the light.

As you journey on through this vortex of light,

You now find yourself sitting on a large square cushion,

Red in colour,

Placed in the middle of a temple of golden yellow light.

The light is so powerful around you,

The vibration is palpable.

This is your time to go inwards to rebalance and to restore once more.

This is your time to allow yourself complete space to centre and re-anchor back into truth.

Allow the golden light to wash around you,

To move within you,

Until you feel your whole body echo that very same palpable light.

Visualise a golden lotus flower above the head and at the centre of the bowl of your pelvis.

On the inhalation,

Take the breath down through the central channel of the spine and as you exhale,

Allow the breath to rise on up through the spine.

Now allow golden light to follow the inhalation downwards to the centre of the bowl of the pelvis,

Filling that lotus flower with light.

Now begin to allow the golden light to follow the exhalation as it rises up through the central channel to a lotus flower that sits above the head.

Follow in your mind's eye that movement of light as it jumps onto the vehicle of your breath,

Inhaling the light downwards,

Exhaling the light upwards,

And feeling that movement of breath and light moving through.

As you sit here for a while,

Allow your mind to repeat the word hum on the inhalation as the golden light draws downwards.

And as you exhale and that light rises up through the central channel,

Repeating the word sa,

The hum sa mantra,

Literally meaning I am that.

Hum on the inhale,

Sa on the exhale,

Hearing the breath vibrate that sound,

Hum on the inhale and sa on the exhale.

Allow that mantra to move through,

Following the light and following the breath.

Hum sa hum sa.

Allow yourself to let the mantra wash through until it effortlessly becomes a part of the breath.

Begin now to release from the mantra of hum sa,

Settling now only on the vibration of the breath.

Be in the presence of the stillness.

Awaken yourself into a deep sense of presence that you may never have felt before.

Allow yourself time to be in this temple of light.

Allow the light to be so palpable that it begins to fill the whole body,

Encasing a bubble of light around you,

Bringing an ever greater sense of lightness to the surface.

Be here for a while.

Release into the breath,

Into the light,

Into the reverberation of the hum sa mantra.

As you sit in the light,

Ask what wisdom is here in this space and at this time.

What guidance do you need right now at this point in the journey of your life?

What is the inner voice of wisdom revealing to you now here in the presence of this moment?

Sit with these questions for a while and see the ways in which your own subtle intelligence guides you,

A reminder of the presence of the all-knowing self.

Begin now to prepare yourself to leave this space,

Giving thanks for this opportunity to retreat,

To go inwards and to rebalance.

Feel the breath start to deepen.

Feel your awareness return back into the body,

Taking the time to fully return back into the presence of being in your bones and in your skin.

Gently moving the fingers,

Gently moving the toes,

Gently stretching through the whole spinal column.

If lying down,

Roll to your favoured side.

The side is therapeutic for low blood pressure and right is for high,

Or whichever side you feel intuitively most drawn to move towards most.

And then use your free hand to support your spine to come all the way up into a comfortable seated position.

Begin now to draw the palms together in prayer position at the centre of the heart.

As you rub the palms together,

Feel the heat and the warmth between the palms of your hands as they rub.

And then take one hand at a time,

Placing it over each eye to block out the light.

And then when you are ready,

Start to open the eyes a quarter of the way.

Then allow the eyes to open halfway.

And now allow the eyes to open all the way back into the space that has held you as you've moved through your meditation practice.

I invite you to journal or write down some of your reflections.

Perhaps writing down what your practice may have revealed to you or even how your practice has left you feeling now.

Whatever you write down,

It is here for you to return to at any time.

Draw the palms again back in prayer position to the heart centre as you bow to the heart,

Holding your own prayer in the centre of the palms of your hands,

Trusting that it will land when and where it is needed.

Your meditation practice is now complete.

Enjoy the gifts of this day.

Om.

Reviews

Lovely nidra upon awakening in the wine country. Thank you! Namaste
🌺🙏🌺

I so enjoyed this beautiful guidance Emma, thank you 🙏🏻 so much. 💞🦋

Beautiful pranayama practice, followed by a visualization. This helped me really connect inwards, find presence and stillness. Thank you ❤