Welcome to this meditation.
This is a meditation that allows you to let go worry and anxiety for the moments when you find yourself in a cycle of negative thoughts that reinforce negative emotions so that the healing light of trust illuminates every cell of your body.
Now first just take a moment to find a comfortable seat that suits you.
Use a folded blanket or a cushion to sit on.
Listen to your body and move and change position whenever you need if you feel uncomfortable.
I will guide you through this as a seated meditation but of course you can choose to lie down if that suits you better.
Close your eyes.
Place your hands on your thighs or knees palms facing up.
And let the tips of your index finger and thumb meet for Gyan Mudra.
A Mudra for expansion and focus.
Let your sit bones ground and let your tailbone root down to the core of the earth.
Feel the weight in your feet,
Legs,
Hips.
And through your pelvis let your spine effortlessly rise tall.
Top of the skull towards the sky.
Take a moment to simply observe and take it all in.
Your whole body from root to top,
Sides,
Front and back.
Observe the fluctuations of the mind,
Your feelings and thoughts.
Now take a deep inhale and sigh it out.
One more time.
And as you start to shift your awareness to your breathing you can let your thoughts rest for a while.
Let them pass like fluffy clouds in an endless sky.
You start to be more curious about your breath.
Notice the patterns of your inhale and your exhale.
How does it feel to breathe today?
How does the breath feel in your body today?
Let go of any judgement and free yourself from the habit of deciding whether it feels good or bad.
Just notice.
Breath by breath.
Observing.
Listening.
And by doing this you are allowing space for freedom,
Faith and calm.
Relax into the arms of the Divine Love.
You are being held.
Now start to make your body wider and more open.
Like a bigger container for your inhale.
Make room.
As if you are making your body more spacious and open.
Breathe deep in the belly but feather light soft.
Exhale gently.
Inhale.
Expand.
And exhale.
Allow for a little further settlement.
Inhale.
Expand.
Exhale.
Settle.
Root down.
Settle.
Settle.
Settle.
Let your jaw and shoulders relax and feel your spacious interior.
Let's breathe together.
Exhale gently.
And then we inhale for one,
Two,
Three,
Four,
Five.
And hold it at the top for one,
Two,
Three,
Four,
Five.
Exhale five,
Four,
Three,
Two,
One.
Inhale for one,
Two,
Three,
Four,
Five.
Hold it at the top.
And exhale five,
Four,
Three,
Two,
One.
Now inhale for one,
Two,
Three,
Four,
Five,
And six.
And pause at the top.
Hold it.
And exhale six,
Five,
Four,
Three,
Two,
One.
Now come back to your natural breath,
The natural flow of your breathing.
Feel your whole body is being more and more relaxed by each breath.
Notice the breath breathing itself.
Feel the whole breath.
Inhale.
Beginning.
Middle.
Top.
Exhale.
Beginning.
Middle.
Ending.
Inhale.
Beginning.
Middle.
Top.
Exhale.
Beginning.
Middle.
Ending.
It's like the cyclical rhythms of life.
There is nothing you have to do in this moment.
All has been taken care of.
Trust that you are where you need to be in this exact moment.
Everything is working out beautifully.
Take this mantra with you throughout the day or let it guide your way into sleep if you're doing this meditation in the evening.
Everything is working out beautifully.
Slowly start to move your body.
Maybe raise your arms overhead and stretch out.
Just let your palms meet.
Lie down in front of your heart in Andhya Limudra.
Take a deep breath in and sigh it out.
Namaste.
Thank you for joining me.
