Hello,
Welcome.
This meditation is a mantra to free yourself from distractions.
If you're ready to get started setting up your space.
Creating a long spine from the tailbone all the way to the crown of your head.
You could either sit or lie down.
Allow your gaze to drop low or close your eyes.
And begin to tune out the noises and distractions from around you.
Allow your thoughts to go inward.
Bringing your awareness to the physical sensations in your body.
The emotions that are running through you and your energetic state.
We'll take a couple of deep cleansing breaths to begin.
Breathing in through your nose,
Deeply expanding the belly,
The lungs,
The ribs.
And then opening your mouth,
Exhaling,
Maybe with a sigh,
Letting it all go.
And another deep breath in,
Breathing in through the nose.
And then exhale the breath from your mouth.
One more breath in like that,
Breathing in through the nose.
And then maybe with a long audible sigh,
Breathing out that last full deep breath.
And then just resume your natural breath in and out through your nose.
With your hands on your lap or at your side,
Bring your thumb to your index finger.
You could do this with one hand or with both.
And when you place your thumb and your index finger together,
Then you will say the sound Sa.
Next,
We'll move your thumb to your middle finger and we'll say the sound Ta.
Move your thumb to your ring finger and then say the sound Na.
Finally,
Moving your thumb to your pinky finger and saying the sound Ma.
Slowly move your thumb back to your index finger.
Take a deep breath in through your nose.
And then exhale through the mouth.
Resume your natural breath in and out through your nose.
And begin the mantra again as you move your thumb to each finger.
Breathing in and breathing out.
I will guide you through a round of 10.
And then I'll give you the space to continue on your own or to allow yourself to reflect in a silent stillness.
Beginning now with your thumb at your index finger.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Breath in.
Breath out.
Sa.
Ta.
Na.
Ma.
Slowly bringing your awareness back to the space around you.
Open your hands wide and then close them tight.
Open them wide again.
Let them stretch.
Wiggling your fingers and your toes.
Untangle any knots in your face by moving your jaw.
Little side to side.
Wiggling your nose.
Blinking your eyes.
Swallowing your saliva.
Perhaps a gentle roll of your neck or your shoulders.
And then tucking inward,
Giving yourself a little hug.
A squeeze of compassion and gratitude for yourself,
For showing up for this meditation practice today.
And I thank you for giving me the space to guide you.
Namaste.
