This is a simple meditation focusing on pranayama using ujjayi breath.
So take a seat,
Just allow your pelvis to tip forward,
Your ribs to lift,
Let your ears tip back so your throat is more open.
You can rest your hands on your knees,
Either just cupping around the knees or if you want to take gyan mudra,
Taking your index finger and thumb together,
Extending the three fingers out.
And again,
You can have your palms up or down.
Feel the pelvis rooting heavily into the ground,
Connecting you down to the earth.
And then allow the crown of the head to float upwards,
Connecting you to the universe above.
And then just feel how you are the being in the middle,
Connecting these two forces,
As above so below.
Close your eyes,
Be aware of your breath.
Feel the breath in the body.
And now as gently as possible,
Begin ujjayi pranayama on the inhale,
Creating a soft exhale.
Keep the breath as soft as possible.
Allow there to be a distinct pause between your breaths.
So at the top of the inhale,
Just pause for a moment,
And at the bottom of the exhale,
Just pausing for a moment.
This pause allows us to pause in our minds and in our thoughts.
It is in this pause where we find higher insight,
Where we connect to higher knowing,
Where we can connect to the universe.
Ujjayi breath on the inhale.
Soft exhale.
And now as we close our eyes,
Begin ujjayi pranayama on the inhale.
And now as gently as possible,
Begin ujjayi pranayama on the inhale.
And now as gently as possible,
Begin ujjayi pranayama on the inhale.
And now slowly,
Just releasing your ujjayi breath.
Begin as softly as you can,
Breathe in a regular inhalation,
And ujjayi on the exhale.
Keep the transition soft and slow.
Keep everything as soft as possible.
Regular inhale,
Ujjayi on the exhale.
Remember to guide your breath slowly into this pattern rather than forcing it.
Soft inhalation,
Ujjayi on the exhale.
Feel the slight pause at the top of the inhale and the slight pause at the bottom of the exhale.
And now as gently as possible,
Begin ujjayi pranayama on the inhale.
Begin ujjayi pranayama on the inhale.
Begin ujjayi pranayama on the exhale.
Allow your breath to soften.
And as gently as possible,
Guide your breathing pattern into full ujjayi pranayama.
Let this breath be as free as possible,
Guiding the breath gently,
Not forcing it into this pattern.
Stay soft in the jaw,
In your brow,
And allow there to be a clear pause between the inhalation and the exhalation.
Begin ujjayi pranayama.
Begin ujjayi pranayama.
Begin ujjayi pranayama.
Begin ujjayi pranayama.
And now allow your ujjayi pranayama to release.
Allow your breath to return to its regular pattern.
And allow yourself to just sit and feel the breath in the body.
Feel how you are.
Feel what connects you to the earth and the universe.
And honour that connection and ability to ground down into the earth as you reach up towards the universe.
And allow the energy of what's above and below to flow through you.
Through your breath.
Begin ujjayi pranayama.
Begin ujjayi pranayama.
Begin ujjayi pranayama.
When you're ready,
You can softly begin to blink your eyes open.
Our meditation is now complete.
Namaste.
