Welcome,
It's an honor to be sitting with you today and sharing a powerful meditation practice that will bring you to a place of stillness and self-connection.
We start by prioritizing our bodies as we cannot meditate if we're feeling uncomfortable,
So do whatever it is you need to do to ease any discomfort and allow the parts of the body that are touching the earth to be heavy,
Held,
Supported.
Now come to the breath,
Notice it,
Simply notice it,
Just continue to breathe and be with the breath.
Now we lengthen the breath,
Breathing in deep into the belly,
Allow the belly to rise and expand and slowly exhale in,
Allowing the belly to contract.
Again breathe deeply into the belly,
Chest rises,
Whole body expands,
Exhale and allow everything to relax,
Twice more in your own time.
Be here now,
Be with yourself,
It is okay to be with yourself.
This is the moment that you can truly surrender,
Letting go of what has been and what's yet to come,
Be here now.
Noticing if any emotions arise,
You can be with that emotion,
Feeling that emotion is a good thing as it is a part of you.
Noticing if any memories or future fantasies enter the mind,
You can even thank the mind for this before letting it go and coming back to yourself.
Your body is heavy,
Your breath is easeful,
Your mind is relaxed.
From this place select a mantra to silently repeat to yourself,
Perhaps you choose simply one word or maybe a short phrase.
What is your mantra?
Now silently,
Steadily repeating your mantra again and again.
Repeat your mantra,
Repeat your mantra,
Continue with this practice and now you can release the mantra.
What do you notice about yourself?
Deepen the breath once again,
A full inhale and again deep inhale,
Coming back into the space,
The moment,
Bring gentle movement into the body,
The neck,
The fingers and when you feel ready you can blink the eyes open.
Throughout your day remember your mantra.
