This is a guided meditation in which we'll do a combination of breath awareness meditation and a silent mantra meditation.
As we go along in the silent portions,
If you want to continue on your own silently,
You can just press pause and continue meditating on your own for as long as you want and then press play when you're ready to continue.
So we'll begin.
I invite you to come to a comfortable sitting position.
You can be sitting in a chair or on a cushion.
Find a nice,
Relaxed,
Comfortable position with a good upright posture.
If you're comfortable with your eyes closed,
I invite you to close your eyelids.
And otherwise,
You can keep your eyes capped,
Which is having them slightly open with a very soft downward gaze and soft focus,
Two or three feet in front of you.
Just take a long,
Slow,
Deep breath in and let it go.
And another long,
Slow,
Deep breath in and let it go.
And another long,
Slow,
Deep breath in and let it go.
Now just allow your breath to return to its normal pace,
Nothing to control.
Just allow your body to breathe itself.
Some breaths might be deep,
Some breaths might be shallow.
You may notice a slight pause at the top of the breath and another slight pause as you exhale.
And just become aware of your body and how it's supported on the cushion or supported in the chair.
Just feel how the cushion or the bottom of the chair supports your body.
Just feel how the cushion or the bottom of the chair supports your body.
And notice where you're touching the floor,
If your feet are on the floor or if you're sitting cross-legged,
Just wherever you're touching the floor,
Just become aware of that connection with Mother Earth.
And now imagine that you're putting roots down into Mother Earth,
Sending those roots deeper and deeper into Mother Earth all the way to the fiery,
Hot,
Molten liquid core of the earth and tapping into that energy,
That fiery,
Hot,
Molten energy at the core of the earth.
And now drawing that energy back up,
Up,
Up through those roots,
All the way back into your body,
Back into the soles of your feet,
Up into your heels and your ankles,
Your lower legs,
Drawing that energy up through your knees and into your upper legs.
And just become aware of these parts of your body and feel that energy moving through them.
And if you notice any areas that you have sensations of pain or soreness or tightness or stiffness,
Just observe these areas.
Just become aware of them.
There's no need to judge them.
No need to make it right or wrong or good or bad,
Just observe.
And with your breath,
Allow these areas to relax.
And now drawing that energy from the core of the earth further up into your hips,
Into the pelvic area,
Up into your abdomen,
Up into your chest,
Feeling that fiery,
Hot energy energizing these parts of your body.
And again,
If you notice any areas of sensation,
Tightness,
Pain,
Tension,
Just observe these areas.
No need to judge.
No need to try to change anything.
Just bear witness.
And with your breath,
Allow them to relax further and further,
Continuing to draw that energy further into your body,
Into your lower back,
The middle of your back,
And your upper back,
And again,
Just noticing any sensations that you might be aware of there.
No need to judge.
No need to fix.
Just bear witness.
And allow your breath to go there and relax these areas.
Continue drawing that fiery,
Molten-hot energy up into your shoulders,
And down into your upper arms,
Through your elbows,
Into your forearms,
The backs of your hands,
The palms of your hands,
Into each finger and thumb.
And just allow that energy to flow.
And allow any tension or tightness or strain,
Just allow it to flow out of your fingertips as if it was water just draining out of a pipe.
Continue breathing,
Relaxing.
Become aware of your throat and allow your throat to relax.
The throat is the gateway between the mind and the heart.
Allow your throat to open so that you can speak your truth,
So that love can flow freely into and out of your heart.
And draw that energy up into your neck,
Into the back of your head,
The top of your head,
The sides of your head.
Just allow these areas to relax.
Your forehead and the temples.
Again,
Just allow these areas to relax.
The area around your eyes and the eyes themselves,
With every breath,
Just allow yourself to relax more and more.
Your nose,
Your cheeks,
Your upper lip,
Your lower lip,
And your chin.
Allow them all just to relax.
Allow your jaw to relax.
We hold a lot of tension in our jaw.
Just become aware of this area and allow it to relax.
And finally,
Your mouth,
Your teeth,
The roof of your mouth,
Your tongue,
The floor of your mouth.
Allow it to relax.
And just become aware of your whole body.
And now become aware of your breath.
Become aware of the sensation of your breath.
Become aware of what it feels like to inhale through your nostrils.
Your chest may rise,
Your belly may expand in order to draw air into your lungs.
You may pause at the top of the inhale.
Become aware of what it feels like as you exhale.
Your chest may fall,
Your belly may contract back towards the spine to expel the air from your lungs.
And there might be a pause at the bottom of the exhale,
And then you start the cycle over again.
So I invite you to focus your attention on your breath,
The inhale and the exhale.
And we're going to continue silently for a few minutes.
And just focus your attention on your breath.
You may at times notice that your mind has wandered,
That you're having thoughts.
This is perfectly normal.
That's what our mind is made to do,
Our mind is made to think.
So if and when you notice that you're thinking,
That your mind has wandered,
It's okay.
Just gently and kindly return your attention to your breath.
