This is a Sankalpa meditation,
And a Sankalpa is an affirmation or an intention that you set in the present tense positively.
So if you're working towards being more patient in your life,
Your Sankalpa would be,
I am patient.
Or if you're looking to heal in your life,
Your Sankalpa might be,
I am whole and healthy.
So take a few moments to come up with your own Sankalpa or affirmation.
It's a prayer to your soul.
It's something that you're working on,
Incorporating into your life,
Or cultivating more fully in your daily life.
And it doesn't have to be complicated.
It can be something very simple.
Put a few words or one word even,
And remember to state it in the positive.
So take a few moments and think about what's important to you.
And when you're ready,
Set yourself up for meditation.
So come to your comfortable seated position.
Whether you're seated in a chair,
Lying down,
Or seated on a meditation cushion or on the floor,
Be sure that your spine is really long and supported with minimal effort necessary to maintain.
And if it feels okay,
Close your eyes.
And start to settle in.
So notice in your body,
All of the muscles,
All of the points of contact between you and the floor,
Observing any sensations that are present.
And starting from the top of the head,
Observe all of the details of your body in this moment.
So like a body scan,
Washing over your awareness,
Washing through your entire body,
Relax through the muscles of the forehead,
Through the cheeks,
Through the jaw.
Lengthen the sides of your neck and soften your shoulders so that the collar bones broaden and your arms become heavy.
Then scan down towards the hips,
The pelvis,
The thighs.
Relax any unnecessary muscle engagement through the legs.
And give a little bit more of yourself into the stillness,
Into the dedication of being still for meditation.
So let go of any need to fidget or move and recognize that a little discomfort is okay.
And then turn your attention to the natural rhythm of your breath.
And do not try to control or change the breath.
Just watch it as it enters and exits your body.
And for a few moments with a sense of curiosity,
Really connect to what you feel with each sensation of the inhale drawing in and the exhale flowing out.
Where do you feel your breath more obviously?
Maybe it's right at the beginning as it enters into the nose or maybe it's more into the chest,
The rib cage,
Or maybe even the belly.
And as the exhale flows out,
Observe where that sensation is felt most obviously.
As you fall into rhythm or your concentration falls into rhythm with the breath and the ebb and flow,
The rise and fall,
Stay connected with that.
So let yourself start to drift into this internal or introspective awareness as the breath flows in and out without the need to do anything else.
And as you stay connected to the breath,
Remember what your word or phrase or sankalpa is,
Your positive statement.
And as you remember your sankalpa,
On your next exhale as the breath flows out,
Silently say your sankalpa as if it's attached to the exhale.
And every time you exhale,
Silently repeat your sankalpa.
And it's okay if your sankalpa spills over into the inhale,
If it's longer.
And as you connect your sankalpa,
Your affirmation to the breath,
Let yourself feel that affirmation as if you were saying a short prayer or singing to your soul.
When your mind wanders off,
Just bring it back.
Recognize that that's completely normal.
Connect with the breath and your affirmation.
As the exhale leaves your body,
Let it take with it any doubt.
As you send your sankalpa out into the world,
Like a declaration.
As you stay connected with the breath,
Start to visualize yourself in a condition or an environment that your sankalpa is true.
Whatever your affirmation is stated in the present,
Stating in the positive,
Visualize yourself as that happening,
As it fully manifested and what that's like.
And take time as you visualize.
Imagine the way that you'll feel when the situation manifests into reality.
And then recognize that this sankalpa,
This affirmation,
This situation that you're visualizing is already a part of you,
That you've planted the seeds within you,
That you have the potential within you.
And all that's left now is dedication and watering those seeds,
Cultivating whatever it is that you're hoping to grow within you.
And come back to the breath if you've lost it,
Feeling the gentle rhythm,
The ebb and flow,
The in and out.
And bring one hand to your heart and one hand to your belly.
Feel the rise and fall of the body with each breath.
Maybe feel the rhythm of your heartbeat.
And then think of something that you're grateful for.
Slowly start to return to fully awakened consciousness.
Take your time to reenter the space around you,
To feel whatever is in your environment,
To hear the sounds around you.
Gradually increase the depth of your inhale.
And if you wish,
Join your hands together in Anjali Mudra with the hands pressing together and the thumbs inwards towards the chest.
And again,
Extend yourself some gratitude for being willing to sit in contemplation and this introspective awareness and giving yourself the opportunity to cultivate your sun kalpa.
Namaste.
