Take one deep breath with me,
Breathe in this big breath and allow yourself to drop into this moment.
Deep inhale and long exhale.
Each breath that follows drops you deeper and deeper into this moment.
Notice how it feels to be so simple with your breath.
Surrender to this moment you have chosen to sit with yourself and let go.
Sit with your spine tall but comfortable.
Be light and relaxed in your body here.
Don't be afraid to move if you need.
In this meditation we will practice with the Sipana mudra and this is referred to as the mudra of pouring out and letting go.
It's one of my most favourite mudras to practice with.
Interlace your fingers and release your index fingers allowing your thumbs to cross.
A small hollow space between your hands,
Maybe even a relaxed feeling with your thumbs.
Your hands are relaxed,
Your index fingers are just gently pressing against each other.
You can allow this mudra to sit relaxed in your lap,
Fingers pointing just gently towards the ground.
Your arms rest comfortably so your elbows are relaxed,
Your shoulders can relax and in turn your neck and your mind can start to let go.
The mantra that goes with Sipana mudra is spent energy in my body,
Mind and soul flows away from me and I thankfully accept all things that refresh me.
Let's take a deep inhale and a long exhale and just sit with this breath for a few moments,
Relaxing your shoulders,
Your elbows,
Wrists and fingers,
Relaxing here in this moment with an easy uncontrolled breath,
Just breathe.
Notice any tension in your body,
Notice that as you breathe in there's a sense of gathering up and as you breathe out there's an opportunity to let go of your shoulders,
Relax into your chest and your belly and the breath gently and easily becomes deeper,
Flows easier through your body.
Each time you exhale see if you can relax another part of your body,
Perhaps your seat,
Perhaps through your hips,
Any tension you're still holding through your shoulders,
Relax and let go and as you let go allow that exhale to move through your arms and flow through your fingers,
Releasing into the ground beneath you,
Moving out of your body.
Spent energy in my body,
Mind and soul flows away from me and on your inhale you have an opportunity to re-nourish,
Re-energise,
That breath in fills you up all the way to the top of your lungs and that breath out just gently flows.
Allow yourself to sit here for the next few moments,
Just gently noticing your inhale and allowing your exhale to flow through your arms,
Through your mudra.
Taking a nice deep inhale and on this next exhale let go of your day and on your next inhale gather up,
Breathe in deep and on your next exhale release any last bits of tension you can feel that your body may still be holding onto.
Allow each breath to slowly relax you deeper and deeper into this meditation.
Each exhale is a release that allows you to drop a little closer down into the earth.
Deep breath in and long breath out.
For the last few moments of this meditation you might even like to chant in your mind or repeat in your mind as you exhale let go,
Let go.
As your shoulders drop and relax let go,
Let go and as your belly relaxes into your breath deeper still let go and let go.
Take a deep inhale breath and as you exhale allow your hands to release and slide on over towards your knees,
Palms face up,
Your fingers naturally curl,
Your arms are still relaxed.
Allow that breath to move easily and effortlessly through your nose and through your body,
Through your belly and through your shoulders.
You might like to take three breaths here gently sighing out on your exhale to release and let go.
Deep breath in and long breath out.
Rest here in a knowing,
A deep knowing that this same peace and energy you have created is still with you in every moment and in every breath.
