Welcome to this meditation.
I invite you to find a comfortable position.
Gently close your eyes.
There is no right or wrong here.
Straighten your spine.
Gently pull your shoulders down and back.
Tuck your chin back towards your spine to lengthen your neck.
Now I invite you to come inward with me.
All there is to do is listen to my voice and observe your breath.
Take a moment to observe your breathing.
Is it through your nose or your mouth?
Is it shallow or deep,
Slow or fast,
Smooth or rough?
Do you tend to push it or hold it?
On your next inhale,
I invite you to take the deepest breath you have taken all day.
Through your nose,
Inhale,
Filling your abdomen,
Chest,
And collarbone.
With control,
Exhale through your nose.
Pull your abdomen towards your spine to get all the air out.
Om is the sacred sound of the universe.
It is said that everything comes from this one sound.
Om is pronounced as three letters.
A-O-M.
The first sound is ah.
When you pronounce the ah sound,
Focus on your navel center.
Let's chant it three times together.
On your next inhale,
Focus on your navel.
Exhale.
Ah.
Inhale.
Ah.
Ah.
Feel the vibration in your navel center.
Be aware.
The next sound is oo.
When you pronounce the oo sound,
Focus on your heart center.
Let's do it three times together.
Inhale and focus on your heart center.
Om.
Om.
Om.
Feel the sound in your heart center.
Be aware.
The next sound is ma.
When you pronounce the ma sound,
Focus on your throat center.
Let's do it three times together.
Inhale and focus on your throat center.
Ma.
Ma.
Ma.
Feel the vibration in your throat center.
Be aware.
Now we will combine these three letters into one exhale.
We will say om as many times as you can in one exhale.
When you have no more air,
Breathe in and repeat.
You may find your own pace.
That's okay.
We will meet up again.
Inhale deeply.
Om.
Om.
Om.
Last time.
Om.
Look inside and see how you feel.
And now I invite you to bring your awareness back to the physical world.
Bring your attention to your body.
Where your body contacts the floor chair beneath you.
Bring your awareness back to your presence in the room.
Wiggle your fingers and toes.
And whenever you are ready,
I invite you to slowly open your eyes.
