Welcome to a new day on your journey to expanding the heart,
Remembering all the courage you have within,
And finding clarity and peace through small little tools that we're learning each day and by using our attention to bring it back to the body and to bring it back to the present moment.
During today's meditation,
I want to share with you a small tool that I've been using in the past years that has been very helpful.
It's a tool that you can use during meditation and you can use it during the daily moments when you find that your mind is wandering.
So let's begin.
Find a comfortable position wherever you are,
If you are sitting or if you're lying down,
Both are fine.
Just make sure you are feeling comfortable and you can take an undisturbed 10 to 15 minutes just for yourself.
You can place your hands gently on your lap or to your sides and let your mind become empty.
Let all the thoughts cease.
And you can do this by simply starting to follow your breath.
With each inhale,
Imagine inhaling beautiful radiant light that has in it the ingredients of love,
Compassion,
Harmony,
Clarity,
Courage of the heart.
And with each exhale,
Feel your body relaxing.
Feel your tissue softening and your body aligning to resting position.
Feel what it feels like to be rested.
This is you.
This is your natural state.
And while we sometimes go back to the busyness during our daily lives,
We can always,
Always return to peace of mind.
By first connecting to our breath and inviting stillness to our heart.
As you follow the breath in your own pace,
Allow for a sensation of deepening relaxation and more peace.
And if you notice your mind wandering,
Which it will,
You can use the Sanskrit word neti.
Neti.
Which simply means not this.
You can also say neti neti,
Which is not this,
Not this.
You can use it almost as these golden scissors that can cut the threads of thoughts every time when a thought emerges.
Past,
Present,
Future.
Thoughts about anything.
You can beautifully let them go.
You can release by saying neti.
And as you follow your breath,
Feel how it fills every corner of your body.
Feel where there might be tension.
We often tend to carry our tension in specific places.
For many,
It's the shoulders.
In this moment you can check in if your shoulders are tense and if they are you can gently and with compassion and inner smile let them fall down.
Some people hold tension in their hip areas,
In our backs,
In our jaw.
Let all those parts of you find stillness.
And allow yourself to simply be and let life breathe through you in this moment.
It's not even so much of you breathing or you doing anything.
The force of life is animating itself through us.
I'm going to invite you to send all this love,
All this compassion that's lingering in you right now.
Send it as like a beam of light to someone you know and wish them well.
Allow your body to remain relaxed.
And finally,
Sit an intention for today.
The word for this in Hindi is sankalpa.
Sankalpa,
Which is a simple resolution that you can set for today.
For example,
I am present.
And let this sankalpa resolution reverberate through your body,
Through every cell.
A firm intention for goodness.
And you can slowly start returning back to the invitation of the daily life.
You can wiggle your toes,
Move your shoulders a little bit.
Slowly take a couple of breaths.
And when you are ready,
Open your eyes very tenderly to a soft gaze that heals the world.
I am wishing you a beautiful day today.
Maybe yet another day of playful curiosity where you do not need to worry about anything as you are in good hands,
You are in your own hands,
You are doing really well and you can trust the process.
Thank you.
