This is a short meditation moving through the five koshas.
For this practice,
You can be sitting or lying down comfortably.
We'll start by taking a few deep breaths,
Inhaling completely,
And just relax as you exhale.
Do that again.
Take a nice,
Big inhale,
And relax as you exhale.
Move your awareness from your breath into your physical body.
Notice your feet,
Your upper legs,
And lower legs.
Notice your pelvis,
And your spine.
Feel your shoulders,
Your neck.
Notice the position of your head.
Notice your arms,
The upper arms,
And the lower arms,
And your hands.
Notice that you have skin.
Notice the sensation of having skin.
Now let that go,
And bring your attention deeper into your body,
Into your abdomen,
Starting at your navel.
Let your focus grow into your whole torso.
Your attention in your torso,
Where your organs live.
Bring your focus back to your breathing.
You don't need to control your breathing.
Just notice how it feels to breathe.
Notice your inhale and your exhale.
Gently send your breath down to your feet.
Feel how you can direct the prana flow with your focus.
Now send your breath to your hands,
And you can let this go.
Bring your attention now to your thoughts.
You can notice your thoughts without getting involved in them.
As you notice a thought coming up,
You can label it.
Say to yourself,
Thought.
Just labeling your thoughts as Thought,
As they come up.
What is the speed of your thoughts?
Are they fast or slow?
Are there a few or lots of thoughts jumbled together?
No judgment here.
Just noticing.
Letting go of your focus on thoughts,
Bring your attention to your heart.
Not your physical heart,
But the spiritual heart that lives in the center of your chest.
But you're a ball of light living there in your chest.
Keeping your attention here in your heart,
Ask yourself,
What is the most important truth for me today?
What do I need to know today?
Let the answer just float up.
No need to judge the answer,
Just receive.
You can let your thoughts fade away into the background.
Let that go.
Bring your attention to the space around you.
Notice that you have awareness beyond your body.
Bring your palms together in front of your heart.
Bow your head.
Bow to your own heart.
And say,
Thank you.
