Before we begin,
Let's clear away any residue from the past that may interfere with your being fully present in this moment.
Stand for a moment and take a deep,
Relaxing breath.
Let this breath reach all the way into your lower belly and back,
Softening these areas as you feel the breath expand within you.
Next,
Focus for a moment on your heart and let your attention rest there.
See if your heart has any wisdom to share with you.
Next,
Let out a sound on the vowel,
Ah,
To release any feelings you would like to give expression to,
Whether prompted by your heart or by any conversation,
Experience,
Or impression from your day to day.
Now gently shake your body,
Letting go of any stress or disturbance you feel within you.
If you feel joy and exhilaration within you,
Give expression to that as well.
Whatever you feel right now,
Release it.
Offer it in this safe space.
Simply release these into the air and space around you and into the ground beneath your feet.
Now you are open and receptive for your meditation and for new energy and awareness to enter.
Sit comfortably,
Either in lotus position or with your feet on the floor and your spine comfortably straight in your chair.
Not rigidly erect or with your spine resting against the back of the chair.
Feel the space behind you as you sit.
There's energy there.
Now close your eyes and with your hands turned upward,
Either put your thumbs and forefingers together or simply keep your open palms facing up,
Hands open,
Whichever way appeals to you.
Breathe again deeply into your lower belly and back.
Next,
Let's visualize presence around and through your body.
This will help expand your sense of the full nature of you as part of all things.
Keep in mind that there is no separation between you and the world around you.
Now imagine a white or golden light above the crown of your head.
Feel the light enter your crown and fill your head,
Flow into your neck,
Into your shoulders and into your heart.
With each relaxed deep breath,
Imagine that you are breathing in this light too.
Feel the light rest in your deep heart space.
Visualize it,
Feel it expand above and below your heart,
In front of you,
Behind you and from side to side.
Feel this light all around you.
Let it move down into your torso,
Your legs and feet and into the ground.
Remember this feeling.
Now for the next few minutes we'll bring our focus to a simple mantra.
So hum,
Which means I am.
If you notice any thoughts arise as you do this mantra,
Do not be concerned they will dissipate on their own.
It is the space between your thoughts that is the pure conscious awareness within you.
That is the essence of you.
So let's begin.
Once we finish for the purposes of this recording,
You can continue as long as you wish.
Here we go.
So hum.
So hum.
So hum.
So hum.
So hum.
Continue as you wish.
And enjoy.
