Welcome,
Beautiful soul,
To this waterfall meditation practice.
Together we are at the Khao Ra waterfall in Koh Phangan,
Thailand,
Surrounded by lush jungle,
The sounds of birds and insects buzzing around,
Singing their spirit song,
And beautiful crystalline rocks.
So imagine that you are here with me at the waterfall and I invite you to find yourself a beautiful solid rock to sit on.
Take the flesh away from your sit bones,
Lengthen your spine,
Take your shoulders all the way up to the ears,
Roll them down the back and let out a nice soft sigh from the mouth.
You might like to take a few more soft sighs from the mouth to help yourself fully arrive here in the present moment,
Softening your hips and your leg bones,
Relaxing and melting any tension or holding in the belly,
Rib cage,
The heart.
Expand open from the heart center and relax the arms.
Perhaps you take your fingers into a mudra with the thumb and index finger touching and the palms facing up in a gesture of receiving this prana,
This energy from this pure nature all around.
Softly closing your eyes if they aren't already and begin to tune in to the sounds all around.
The songs of the birds,
Of the wind through the leaves,
The trickling of the water.
Drawing your awareness within,
Just take a moment to notice how you feel in this moment.
Where is there energy flowing?
Where is there energy stagnating?
Is there any tension or holding?
See if with each exhale you can consciously soften and release,
Always feeling welcome to let out a sigh.
Slowing down our nervous system and welcoming in this fresh prana from the nature all around.
Prana simply means life force energy and we get prana from the breath,
We get prana from the spaces that we spend time in,
The people we spend time with,
The ways that we spend our time.
As we sit here in this high vibrational,
Pure nature environment,
I invite you with each inhale to draw in this fresh energizing,
Enlivening prana.
Fill yourself with light,
With energy and with each exhale a softening,
A releasing,
A letting go.
As much as possible I'll invite you to maintain stillness in the body and presence in the mind.
You can bring our awareness to rest between the two eyebrows known as the Anya chakra and it's like we're looking straight ahead from behind closed eyes,
Our eyeballs still behind our eyeballs.
With each inhale visualizing that you're drawing in this energizing,
Enlivening prana from the nature all around into every cell of your being and with each exhale that light is spreading all over your body releasing any stagnation,
Any density,
Any heaviness.
We'll come into the mantra of the breath,
The mantra of the breath,
Soham,
Soham,
I am that.
I am nature,
I am all that is.
Resting in our natural state,
Coming into communion,
Into yoga with our true nature.
I invite you to chant with me or silently in your mind nine times the Soham mantra as you inhale,
Soham,
And as you exhale,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Soham,
Taking a few moments to soften and integrate the mantra,
The effects of the practice,
And with an aliveness,
With an energized presence and relaxedness of the heart,
I invite you to bring your hands into Anjali Mudra,
Prayer pose at your heart center.
Take a moment to offer gratitude to yourself for showing up to a moment of presence.
Take a moment to bring gratitude to this opportunity to practice here together this beautiful waterfall in this beautiful place,
Finding the beauty where you are,
And take a moment to acknowledge the beauty within.
Closing with one beautiful Om,
Take a deep breath in,
Om,
And gently bow to your heart center,
A soft smile on your face as you release the hands,
And gently flutter open the eyes.
Thank you for your beautiful practice and presence today.
Until the next time,
Namaste.
