Hello!
Welcome to today's practice.
In today's meditation,
We will be utilizing one of my favorite mantras,
Om Namah Shivaya.
This mantra is practiced in Eastern traditions as a way to invite in healing and the most high,
The most conscious healing that we can find.
So not that one-dimensional healing that says it should be this way or should be that way,
But a deeper rooted healing that really helps us clear what isn't serving us anymore and align with our higher purpose.
Go ahead,
Get cozy.
Take a moment here to pause if you need a pillow,
A blanket,
Something else to feel the most comfortable and supported in your practice.
And when you're ready,
We'll get started.
Go ahead and close your eyes,
Taking a moment to remind your body,
Your awareness,
That you're beginning a guided meditation and it's safe to go with it.
We'll start today's practice with a short body scan to help bring the mind to the present moment.
As we come to each part in the body,
You can internally repeat that body part,
Starting now by bringing the awareness to the bottoms of the feet and internally repeating bottoms of feet.
Shifting the awareness to the toes and internally repeating toes.
Repeating this pattern as we move to the tops of the feet,
Ankles,
Calves and shins,
Knees,
Hamstrings and thighs,
Left hip,
Right hip,
Base of the spine,
Lower back,
Lower abdomen,
Middle back,
Middle abdomen,
Upper back and shoulders,
Heart center,
Left collarbone,
Left shoulder and upper arm,
Left elbow,
Forearm,
Wrist,
Hand and fingers,
Right collarbone,
Right shoulder and upper arm,
Right elbow,
Forearm,
Wrist,
Hand and fingers,
Back of the neck,
Throat,
Jaw,
Mouth,
Cheeks,
Ears,
Nose,
Eyes,
Forehead,
The whole face and head,
The whole left side of the body,
The whole right side of the body,
The whole front of the body,
The back of the body,
The whole body,
The whole body.
With your next breath,
I invite you to guide your awareness to your navel center,
Right around your belly button.
We'll allow our awareness to rest here for the remainder of today's practice and at any moment if you doze off,
If you slip away,
That's okay.
Reminding yourself to come back to this point when you remember to do so.
Here at the navel,
We'll begin a few rounds of conscious breath,
Beginning with an exhale,
Releasing all of the air out of the body and inhaling your breath into your abdomen,
Into the navel,
Holding your breath for a count of one,
Two,
Three.
Exhale,
Releasing the air from your body.
Inhale,
Holding the breath and the awareness here at the navel center.
Exhale,
Letting go.
We'll do this a few more times.
Inhale into the navel,
Holding the breath and the awareness at the navel.
Exhale,
Letting go.
Inhale,
Hold.
Exhale.
Inhale,
Hold.
Exhale.
Inhale,
Hold.
Exhale.
One last time.
Inhale,
Hold.
Exhale,
Letting go and allowing your breath to return to its natural breathing pattern.
Here at the navel,
We'll plant the seed of intention to cultivate the ultimate healing in all areas that are holding me back.
So you rest here,
Becoming available for the healing energy with the mantra,
Om namah shivaya.
Resting in the stillness between the sounds.
Om namah shivaya.
Om namah shivaya.
Inviting your body to relax a little deeper.
Om namah shivaya.
Om namah shivaya.
Om namah shivaya.
Remembering to breathe as your awareness rests in the navel.
Om namah shivaya.
Om namah shivaya.
Letting go a little more.
Om namah shivaya.
Om namah shivaya.
We'll invite back the intention to cultivate the ultimate healing in all areas that are holding me back.
Om namah shivaya.
Om namah shivaya.
I invite you to stay in this practice for as long as feels good for you today.
Namaste.
