Welcome to this guided meditation to help you release external distractions and align more deeply with your most authentic self.
My name is Amy Pattee and I will be your guide.
Thank you so much for joining me.
You can come into a comfortable seated position and let your palms turn face up on your thighs.
We're going to practice Chin Mudra today during this meditation.
So what you can do is bring your index fingers and tuck them underneath the tips of your thumbs and it's just a gentle little tuck and connection there.
And then the remaining three fingers can just lightly extend in a relaxed way.
This is again called Chin Mudra and it's a mudra that I'm sure you've seen if you've ever looked at pictures of people meditating.
This is that kind of classical meditation mudra.
And you can just experiment with it today and see if it induces a deeper relaxed meditative state within you that allows you to feel more connected to your true self.
So as you're sitting here,
If you'd like,
Go ahead and close your eyes.
Make a connection with your breath,
Breathing in deeply.
And as you exhale,
Just settling into this moment and letting your body relax a little.
Just softening the skin of your body,
Softening the muscles of your body.
And feel into your hands in this Chin Mudra.
Just take a moment to observe what that feels like and allow the hands to relax as much as possible while maintaining this very specific and intentional gesture.
Taking a breath into your hands as you feel this positioning.
And again,
Just as you breathe out,
Settling into this moment.
So to clear distractions in the mind,
We're going to work with a really simple breathing practice called One to One Breathing.
We're going to breathe in for a relaxed count of three and then we're going to breathe out for a relaxed count of three.
So One to One Breathing is when you inhale and exhale for the same amount.
Really simple and deeply,
Deeply centering.
It's one of those simple but extremely potent practices.
So let's breathe out completely.
And then inhaling for a count of three,
Two,
One,
Exhaling,
Three,
Two,
One.
Inhaling three,
Two,
One.
Exhaling three,
Two,
One.
Inhaling three,
Two,
One.
Exhaling three,
Two,
One.
Inhaling for three.
Exhaling for three.
Inhaling for three.
Exhaling for three.
Inhaling for three.
Exhaling for three.
Inhaling,
Exhaling.
Inhaling,
Exhaling.
Inhaling,
And exhaling.
Allow your breath to remain in this One to One Breathing.
Silently counting your breaths.
Now that you're a little bit free from external distractions,
I want you to reconnect with your body and begin to really observe the flow of breath through your physical body.
And you might choose to release that One to One Count now and just allow your breath to flow in just an easy,
Natural,
Rhythmic way.
Inhale that breath.
And as you inhale,
Notice your belly.
Notice how the belly is gently moving with your breath.
Let your belly take up some space and relax.
There is any tightness or gripping holding through the abdomen that you notice.
Just breathe into those tight spots,
Inviting them to release with the exhale.
And then begin to feel into the space right behind your navel.
Plug into this place inside of you,
Right behind your navel center.
As you focus your awareness at this place,
Say to yourself out loud or silently,
I align with my most authentic self.
Feel free to repeat that statement a few more times if you'd like.
I align with my most authentic self.
Keep breathing,
Keep feeling the breath moving through your belly.
And begin to let your awareness spread out from that place right behind your navel.
Let your awareness begin to spread out into your entire body.
Letting that intelligence that you tapped into right behind your navel,
Allowing that to pour out into the rest of your body,
Helping you fully activate and align with your most authentic self.
And then feel who you are in this moment.
Feel your body and feel the energy inside your body.
Free from external distractions,
Just noticing who you are,
What you feel like,
What kind of energy are you holding inside of you.
Come back to that nice steady flow of your breath once again.
We'll exhale out together.
Inhaling for three,
Two,
One.
Exhaling for three,
Two,
One.
Inhaling for three.
Exhaling for three.
Inhaling for three.
Exhaling for three.
Keep breathing,
Allowing your breath to move into its own natural rhythm.
Gathering your palms to touch at the front of your chest,
Releasing the chin mudra.
Take a moment to feel gratitude for having the time and space in your life to meditate,
To consciously release external distractions and connect with a more authentic version of you.
Thank you so much again for joining me for this short meditation today.
Until next time,
Namaste.
