Before we begin our meditation,
I invite you to create a space that feels special to you.
This practice is about discovering your sankalpa,
A seed of truth and intention.
So give yourself a few moments to prepare.
If you wish,
You may light a candle,
Burn some incense or place something meaningful beside you.
These small rituals can remind your mind and body that something sacred is unfolding.
And remember,
Nothing is required.
Your presence and sincerity are enough.
What matters most is that you feel comfortable,
Supported and open to listen within.
Now find a comfortable position,
Lying down or sitting upright with gentle support.
Close your eyes softly and allow your breath to flow just as it is.
Let's take three settling breaths together to arrive.
Inhale deeply through your nose.
And sigh it out through your mouth.
Again,
Soft,
Full inhale.
And sigh it out,
Letting go of any tension.
Once more,
Deep inhale.
And exhale,
Arriving into the now.
Allow your breath to return to its natural rhythm.
Feel the gentle wave of your breath moving in and out.
With each inhale,
Let the body receive and gently expand.
With each exhale,
Soften and release.
Now,
Let your awareness slowly flow through your body,
Opening,
Connecting,
Grounding.
Feel your face relaxing,
The forehead smooth,
The eyes soft,
The jaw at ease.
Feel your neck and shoulders softening,
Light and free.
Feel your chest and your belly expand with ease as you breathe.
Feel your lower back and your hips releasing into the ground.
Feel your legs and feet resting,
Softly connected with Mother Earth.
Sense your whole body resting here,
Safe,
Supported,
Held,
Light,
And at ease.
Now,
Gently bring your awareness to your chest,
Your heart space.
Imagine your breath flowing in and out through this center.
As you inhale,
Sense your heart softly expanding as if there is more space around.
As you exhale,
Feel your heart softening like a gentle opening.
Stay here for a few breaths,
Breathing in and out through your heart space.
Perhaps you notice warmth,
A soft light,
Or simply the quiet rhythm of your breath.
Whatever you sense,
Allow it to be just as it is.
Rest in this space of openness,
Lightness,
And presence.
If you wish,
Gently place one or both hands over your heart.
Feel the warmth of your hands resting here,
Connecting you even more deeply to this space.
Now,
From this quiet space in your heart,
Gently ask within,
What is my deepest intention?
What truth or purpose wants to grow in me?
Ask softly,
As if you are whispering the question into your heart.
And then,
Simply listen.
Listen for the whisper within.
What is my deepest intention?
What truth or purpose wants to grow in me?
There is no need to search,
No need to force an answer.
Perhaps an image arises,
Perhaps a word,
Perhaps only a subtle feeling.
Whatever comes,
Allow it to be there.
Just as it is.
What is my deepest intention?
What truth or purpose wants to grow in me?
And if nothing comes at all,
That too is perfectly fine.
Simply rest with the question,
Open and curious.
From this inner space of listening,
Allow a simple phrase to take form.
It may be just a few words,
Clear,
Positive,
In the present tense.
Let it be gentle.
Let it come naturally,
Without effort,
As if the words are already here,
Waiting to be spoken.
Now,
Softly repeat your phrase within,
As if you are speaking it into your heart.
Feel how it resonates in your body.
And again,
Whisper inwardly.
What words want to grow in me?
What simple truth is ready to be spoken?
Allow the phrase to become a little clearer,
A little more alive.
Stay with it,
Repeating it softly,
As if planting a seed in your heart.
And if no clear words have arisen,
Know that this is perfectly fine.
There is no rush.
Your sankalpa will reveal itself in its own time.
For now,
You may gently hold this temporary sankalpa.
I am open to receive my true sankalpa when the time is right.
This itself is powerful,
The sankalpa of openness and trust.
I am open to receive my true sankalpa when the time is right.
Now,
Whether you hold your own sankalpa or this sankalpa of openness,
Repeat it silently inside.
Say it with full awareness,
As if you are speaking it into every cell of your body.
Repeat your sankalpa three times,
Slowly,
With sincerity.
Feel how it resonates in your heart,
In your breath,
In your whole being.
If it feels true,
Let it settle deeper each time,
Like a seed sinking into fertile soil.
Repeat your sankalpa once more,
Softly within,
And allow it to echo through you,
Alive and real.
Take a few deeper breaths now,
Letting your sankalpa rest gently in your heart.
Feel it like a quiet flame,
Steady and alive within you.
Slowly bring your awareness back to your body.
Notice the support beneath you.
Feel the weight of your body resting here,
Safe and held.
Begin to gently move your fingers and toes.
Maybe roll your shoulders or softly turn your head from side to side.
When you feel ready,
Bring your palms together in front of your heart.
Take a moment of gratitude.
Gratitude for your practice.
Gratitude for your inner listening.
Gratitude for the seed you planted today.
And when the time feels right,
Slowly open your eyes,
Carrying this sankalpa with you,
Like a quiet companion,
Into the rest of your day.
Namaste.
