Sitting in a comfortable seated position.
Spine upright,
Chin slightly tucked,
Just slightly.
Making sure you're comfortable and you're supported where you need to be supported.
Starting to feel into the body.
So where are points that are tense?
Can you actively release them?
Can you actively relax those parts?
So you might want to feel into the hands,
Into the arms,
Shoulders,
The head,
The face,
Legs,
Torso,
The back,
Feet,
The whole body.
The whole body becoming still,
Bringing awareness to the breath.
And start to slightly deepen the breath.
Start to adapt to yogic breath.
So inhaling through abdomen,
Bringing it up into the chest.
Inhaling,
A little bit more.
Fully exhaling,
Chest and abdomen.
So inhaling abdomen,
Up into chest,
A little bit more.
Fully exhaling.
Keep going,
Keep practicing yogic breath at your own pace.
If your mind begins to wander,
Bring it back to the yogic breath.
Inhaling through abdomen,
Up into chest,
A little bit more.
Fully exhale.
Keep going,
Keep practicing.
Fully aware of the breath.
Now bring awareness to the inhalation in the nose.
And imagine the inhale going up from in the nose up to the eyebrow center.
And exhaling,
Eyebrow center,
Out through the nose.
So inhaling through the nose,
Up to eyebrow center.
Exhaling from eyebrow center,
Out through the nose.
Sometimes it helps to visualize white light coming in.
So inhaling white light through the nose up to eyebrow center.
Exhaling the light eyebrow center out through the nostrils.
Inhaling nose up to eyebrow center.
Exhaling eyebrow center out through the nose.
Full breaths.
Keep practicing.
Keep following that visualization.
Inhaling through the nose up to eyebrow center.
Exhaling eyebrow center out through the nose.
But now mentally repeat so when you inhale up to eyebrow center.
And hum when you exhale from eyebrow center through the nose.
So inhaling so,
Exhaling hum.
Inhaling so,
Exhaling hum.
Still with full breath.
Keep practicing.
If the mind begins to wander,
Bring it back.
Inhaling white light up to eyebrow center.
Repeating so.
Exhaling white light from eyebrow center to the nostrils.
Repeating hum.
Keep practicing.
Slowly letting go of this visualization,
This awareness.
Letting it go.
Focus on the mind space,
The Chittakash.
Space between the eyebrows when you have your eyes closed.
On that level but all around you.
Focusing on the eyebrow center when you have your eyes closed.
All that space.
And observe.
Let anything come and go.
Any thoughts,
Any images,
Any patterns,
Any colors.
Maybe there's nothing.
Just observe.
Be aware.
Acknowledge what is there.
And then move on to the next.
Might be the same,
It might be different,
It might be nothing.
So observe,
Acknowledge and then move on to the next thing.
Keep practicing.
Keep practicing.
Keep observing.
Observing the Chittakash.
Slowly letting this go.
Letting go of the mind space.
Letting go.
Start to come back to the body.
So focusing on the breath within the nostrils.
Focusing on the breath.
Becoming aware of the body.
The body,
The whole physical body in a seated position.
Hari Om Tat Sat.
This meditation is now complete.
Bring some movement in the fingers and in the feet.
You might want to wiggle your jaw or roll the shoulders.
You might want to twist the body.
And for a moment be coming still again.
And I'll finish this session with three Om's.
Feel free to join me.
Repeat it mentally or sit in the presence of the sound.
Inhaling.
Om.
Hari Om Tat Sat.
