AHAM PREMA Meditation.
The Divine is everywhere.
The place we experience it the most is in the heart.
It is where we are the most spacious.
Yet we must create spaciousness and steadiness in order to feel the deep connection to infinite love.
Pranayama and meditation are the surest way to create spaciousness and steadiness.
And the soul of meditation is the power of mantra.
The mantra we will use in this practice is AHAM PREMA,
Which translates to I AM DIVINE LOVE.
When you chant this mantra,
Whether out loud or mentally,
While focusing your attention on the heart,
The essence of the mantra emits a power that influences everything.
It brings you back home to the love that is infinite,
Eternal,
Within you,
And all around you.
This mantra strengthens your capacity to trust in the infinite and experience beauty in the eternal light of love that rests in the sacred abode of your heart.
This is a powerful mantra to shift your awareness back to love.
To prepare for this meditation,
We will begin with pranayama.
So find a comfortable seat,
Spine tall,
Head resting over your pelvis.
Take these next few moments to make any final adjustments so that you can come into stillness.
Become aware of your breath,
The gentle flow of breath moving in and out through your nose,
And gradually begin to deepen your breath,
Creating a smooth rhythm in through the nose and out through the nose,
Perhaps extending your breath to a count of six on both inhale and exhale.
Continue to breathe in and out with the intention to smooth out any tension or tightness within the thread of the breath,
Establishing a steady rhythm of breath before we move in the pranayama technique called valloma.
There are many ways to practice valloma pranayama.
For today,
We will focus on the inhale,
Breaking the inhale down into parts,
Allowing the exhale to stay consistently at a six count.
So on your next inhale,
Breathe in for three counts,
And then pause the breath,
And then breathe in again for three counts,
And then pause the breath,
And then gently exhale for a six count.
So breathing in for three,
Gently pausing the breath,
No stress in the face,
Throat,
Or jaw,
And then breathing in again for three,
And pausing the breath at the top,
And then a nice gentle exhale of six.
And continuing this technique,
We'll add our mantra aham premah.
So when you breathe in for three,
And you pause the breath,
Bring your attention to the heart space,
And mentally repeat aham premah,
And then breathe in again for three,
And pause the breath,
Bringing the mantra into the heart space,
Aham premah,
And then a smooth,
Controlled exhale of six.
And we'll do this for five rounds.
Breathing in three,
Pause,
Lift the collarbones and chest,
Aham premah.
Breathe in again for three,
Pause,
And plant the mantra into the heart,
Aham premah,
Exhaling steady and smooth,
Continuing for two more rounds.
And as you pause the breath,
Be relaxed in the pause,
Steady and still in the pause,
No stress,
No strain,
Allowing the exhale to be fluid,
Easeful,
And complete.
Last round.
And then we'll shape the inhale again,
This time breaking the inhale down into three parts.
So on the next inhale,
Breathe in for two,
Pause the breath,
Awareness at the heart,
Aham premah.
Breathe in for two,
Pause,
Collarbones lift,
Aham premah.
Breathe in for two again,
At the top of the inhale,
Pause,
Feel the mantra at the heart,
Aham premah,
And a slow,
Smooth exhale for six.
Four more rounds,
Allowing the mantra to be fully present in the heart.
I am divine love,
Aham premah.
The body is steady,
The mind is directed towards the breath,
The spaciousness of the heart,
The vibration of divine love,
Aham premah.
This mantra is alive with divine love.
It is divine love.
The more that we practice,
The more we experience ourselves as love.
One more round,
Exhaling for six,
And then take a couple of rounds,
Breathing in and out through the nose,
Releasing any pressure that built in the body,
And then relax the breath completely,
Let it come into the perfect rhythm for you in this moment,
And then bring your attention to the heart space,
Feeling the presence of the mantra,
Aham premah.
And as you breathe in,
Breathing in,
Aham from the heart.
As you breathe out,
Breathe out,
Premah from the heart,
As if the heart is breathing and repeating this mantra,
Aham premah,
Whispering on the inhale,
Aham,
And premah on the exhale,
The soft whisper of divine love,
Aham premah.
Continuing to feel and experience the mantra at the heart space,
Begin to sense that the heart is an infinite expanse of blue sky,
Within the heart,
Endless blue sky,
Aham premah.
Feel yourself relax more deeply,
Softening into the expanse of blue sky.
Begin to feel the body merging into the blue sky,
Becoming the blue sky,
Aham premah.
And then sense the mind merging with the blue sky,
Aham premah.
Body and mind are as vast as the blue sky,
Boundless,
Free,
Divine love,
Experiencing yourself as the blue sky,
As divine love,
Aham premah.
Noticing the breath,
The inhale and the exhale,
Moving from the heart space,
Aham premah,
And then begin to deepen the breath,
Feeling the chest,
Heart expand more fully with the inhale,
And a sweet,
Soft surrender with the exhale.
And then feeling your body,
Sensing your body and the space that it occupies,
And then placing your right hand on the center of your chest,
Left hand on top,
Feeling the pulse of the mantra and the prayer,
Aham premah.
May we know ourselves as divine love,
And may we move from this place of love,
See through the lens of love,
Throughout our day,
Throughout our lives,
Aham premah.
When you are ready,
Gently opening your eyes,
Inviting in a new way of seeing,
Being,
And experiencing life,
Aham premah.
