Welcome to Meditate with Fiona.
This is our weekly meditation,
Where each week we'll come into a few silent moments.
We'll come through the four pillars of meditation.
And each week we'll have a different intention that we'll work through at the same time.
So for now,
There's nothing to do,
There's nothing to be,
Just allowing yourself to let go.
The first pillar that we come into is.
.
.
Our seat.
So it's our comfort.
It's where we're sitting.
So find a position that feels both comfortable and alert.
Whether you're seated on a chair,
On the floor.
In band.
So you gently lengthen your spine.
Allowing your Shoulders to soften.
Opening across your chest.
And resting your hands comfortably.
Noticing the points of your body where you meet the earth beneath you.
Take a slow breath in.
And a gentle breath out.
And then just simply notice how you are arriving today.
However that may be.
And pause.
Pillar two is our breath.
It is simply bringing your awareness to your breath.
Nothing to change,
It's simply an observation.
You feel the inhale,
And you feel the exhale.
Each breath gently invites the mind to settle.
If your attention wanders,
Simply return back to the breath.
New course.
Our third pillar is a mantra.
We'll use the simple mantra of Ham Sa.
As you breathe in its silent hum.
As you breathe out,
It's hum.
So.
Hamsa means I am that,
That I am.
Hamsa expresses the It's the truth that the individual self really is one with the ultimate reality.
Its purpose is to dissolve the boundaries of the ego and reveal the unity within all existence.
So on the inhale it's hum.
Exhale Isha.
So you allow the mantra to move gently with the rhythm of the breath.
Thoughts arise,
You simply notice them and return to your mantra,
Return to your breath as well.
There's nowhere else you need to be.
And just pause.
Pillar four is the witnessing of thorns,
Which can be the hardest pillar.
So you're allowing the mantra just to fade into the background.
You're becoming the observer.
So you notice thoughts as they arise,
Rather than following them,
Simply watching them.
Imagine placing each thought on a passing train.
Watch it arrive.
And watch it leave.
No judgement,
No attachment,
Just simply seeing it.
There's no right or wrong,
Just letting your thoughts go.
And then return to the breath whenever you need.
As we sit here quietly,
Reminded that we are more than just this body,
More than our thoughts,
And more than the roles that we play.
The reflection that we use for that is a quote by Rumi.
I'm not my hair.
I'm not my skin.
I am the soul that lives within.
Allowing those words to gently settle into your heart.
I'm not my hair.
I'm not my skin.
I am the soul that lives within.
Take one more slow breath.
Slowly deepen your breathing.
And we'll sit in silence for.
.
.
Just two minutes.
Now slowly.
.
.
Becoming aware of the room around you.
And gently open your eyes.
Before you're fully aware,
Our hands come into our prayer hands.
And we begin by sending pure,
Unconditional love to someone you think may need it.
Then send that same love to yourself.
Then send that same love to everyone everywhere.
Meditation is a tool for opening up the pathway from our head to our heart.
Thank you so much for being here with me today.
