Welcome to your meditation for stilling your busy mind and bringing the body to a place of true rest and contentment.
This meditation is going to walk you through the five koshas or the energy layers of your being and guide you to a place of still,
Quiet and peace.
So first things first,
Let's find ourselves in a comfortable position to sit or lie down.
Being physically comfortable is an important component to getting relaxed.
So take your time to fine tune your comfort and find a position that works for you to stay still for about 10 minutes.
Once you've found yourself in a comfortable position,
Move brain the attention to the sensations of the body.
Notice vibrations,
Sensations of warmth or coolness and the places where your body meets the surface beneath you.
Take this next moment or so to become totally present in your body.
Next let's bring the hands to the ribs and practice a relaxing breathing technique called slow breathing or coherent breathing.
We'll attempt to bring balance to the inhales and exhales by a slow count of five.
Let's try it now.
Breathing in for one,
Two,
Three,
Four,
Five.
Breathing out,
Two,
Three,
Four,
Five.
One more time,
Breathing in,
Two,
Three,
Four,
Five.
Breathing out,
Two,
Three,
Four,
Five.
Great.
Now if you'd like to keep counting to yourself,
You're welcome to,
But you don't have to.
Just try to keep the breaths smooth and even.
Let's spend 30 seconds or so just smoothing and evening out the breathing.
In,
Out.
Eventually,
We may even start to extend the exhale just slightly longer than the inhale.
This can further help with relaxation and aid in sleep.
As we work with the breath and the body,
We're working with our first two koshas,
The anamaya kosha and the pranamaya kosha.
The anamaya kosha represents the physical body and by starting the meditation with this connection to the physical body and to the breath,
It can be really grounding and releasing of anxiety.
The pranamaya kosha is related to our energy body or the breath body and at this moment as we're connecting to the breath and smoothing out the inhales and the exhales,
We can notice these subtle effects of the breath,
Which can also help to relax the body and quiet the mind.
As we start to rest here in silence,
You might start to notice your manomaya kosha or the mind slash emotional body.
As we rest in silence,
Sometimes our minds start to work and the emotions start to arise.
My question for you today is,
Can you meet your thoughts and emotions from a place of neutrality?
Simply notice when these thoughts or feelings arise and then like a leaf floating down a tree,
Let it pass on by.
There's no need to hold on to these thoughts or feelings right now.
You're meditating and taking time for yourself and those thoughts will still be there again when you need them.
But in the meantime,
Just keep breathing and allowing all thoughts and feelings to just pass straight through the mind without judgment.
As we start to separate ourselves from our thoughts and our emotions,
You might start to be coming more in tune with the Vishnana Mayakosha,
Which is your wisdom or insight body.
By being a witness to what's going on inside of the body,
We see these layers of thoughts and emotions as separate from ourselves.
You could even say that your true nature is none of these thoughts or feelings.
Your true nature is truly beyond the mind and the body.
It is beyond the thoughts.
So allow yourself to connect with that peace of yourself that is consistently one of peace,
Contentment and joy.
Go deeper and deeper into your relaxed state and enjoy the peace,
Quiet and stillness that exists there.
As we go into the final layer,
The Ananda Mayakosha,
The bliss body,
I'm going to leave you quiet for the last minute or so as the Ananda Mayakosha is helping us truly connect with our true selves.
And this is something that really goes beyond words.
Anytime a thought comes up,
Just remind yourself that you are not that thought and you are not that feeling.
Remind yourself that your true nature is the deep stillness within.
My voice will be here to guide us back out in just a few moments.
Oon De can You you you you Now is the time to start coming out of this meditation So gently start to wiggle the fingers and toes feel the connection of your body where it meets the surface below you Allow your breathing to come back to its normal pace though notice it has naturally changed over the course of this meditation It's okay if it did or if it didn't But it's worth paying attention to Remember that you can use coherent breathing anytime you're feeling anxious or overwhelmed to help you slow down your thoughts or to help you sleep And that your nature,
Your true nature is always with you and you have power to access it at any time When you're ready go ahead and blink open the eyes and be really really gentle with yourself as you go back throughout your daily routine and the rest of your day Thank you so much for listening today.
I hope you have a beautiful beautiful beautiful rest of your day
