Hello,
My name is Kyla.
Thanks for allowing me to guide you in this meditation practice.
This meditation involves a mantra that we will chant together.
It's a nice way to help calm and focus the mind.
The mantra involves four sounds.
Sa,
Ta,
Na,
Ma,
Which mean wisdom,
Concentration,
Energy,
And connection.
We'll chant this mantra with the intention of allowing one of those meanings,
Wisdom,
Concentration,
Energy,
And connection,
To be absorbed by you and your body.
Thinking about which one of those resonates most deeply with you and allowing that to manifest in the meditation.
So let's find a comfortable seated position.
You're welcome to sit in a chair,
Sit on the ground with your legs crossed,
And place the palms of your hands on both knees,
Palms facing up.
We're trying to find a position where we're sitting upright,
But not up tight.
So the crown of the head is gently located above the shoulders,
Which are located above the hips.
So long spine,
Thinking about the crown of the head floating up to the sky.
And take a few breaths to settle in into this space.
You can begin to gently close the eyes or bring a soft gaze down to the floor.
Just notice the rhythm of your breath.
Feeling the gentle expansion on each inhale and the softening on each exhale.
Just settling in here,
Inviting in a feeling of relaxation,
A feeling of centeredness.
So beginning to chant the mantra,
We will take a big inhale and then on each exhale sound together,
Sātā Nāma.
And we'll do that for about three minutes.
So you're welcome to chant it out loud or repeat it internally to yourself.
So starting with a big inhale.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Now continue quietly to yourself repeating this mantra.
Opening yourself to receive wisdom,
Concentration,
Energy,
Or connection.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Sātā Nāma.
Allowing one more round of the mantra to pass.
And then gently returning your attention to your breath.
Again,
Just noticing the body's gentle movement in synchrony with your in and out breath.
Feeling the face muscles and the shoulders relaxed.
Let's take two deep breaths.
Inhaling from the low belly all the way up through the ribs to the top of the chest.
And then opening your mouth and exhaling slowly.
Let's do that one more time.
Big inhale,
Low belly through the ribs to the top of the chest.
Open your mouth and exhale.
And when you're ready,
Gently opening your eyes.
And feeling the effects of your practice.
