Hello,
I'm Sanya and I'm here to guide you through a simple short meditation to help ground and set you up for the day.
So taking a seat,
You can be comfortable sitting in a chair or on your bed or on your couch,
Whatever is comfortable for you.
But making sure that the body is supported,
Relaxed and not rigid.
So just taking time to take any supports of cushions,
Whatever else you need to make this meditation practice easy for you.
So just take a moment now to notice the space that you're in and maybe closing the eyes softly or have them open softly ahead.
And just allowing your seat to be received by the body.
As the shoulders relax,
Arms resting in the lap or wherever is comfortable for you.
A softness through the face,
Ease in the mouth and noticing the sounds that are around you,
The sounds in the body.
And just allowing them to be there,
The soundscape of life.
And as you begin to settle a little deeper,
Just beginning to notice your breathing.
Breathing in and breathing out.
Breathing in and breathing out.
So we're going to use a settling sound or a mantra,
Which is like a phrase or a word.
And this mantra is known as So Hum,
Which means I am.
So this will be our resting point for our awareness.
And we allow thoughts to be there.
We work with our thoughts rather than against them.
So just allowing them to be there,
Just like you walk into a room with lots of people having conversations and you are just there watching and resting your awareness around the space.
Unfazed,
Unwavering,
But allowing them to be there.
So I invite you now to take a nice breath in.
Hold it a moment.
And then exhale,
Letting go,
Letting go.
Breathing in,
Hold it a moment.
And breathing out,
Letting go,
Letting go.
And we'll do that again.
Holding it in a moment.
And breathing out.
And just allowing the breath to be nice and easy.
As we begin to repeat our mantra or our settling sound,
As it can be known as well,
A sound to bring the mind to rest upon during our practice.
So you may wish to whisper to yourself,
So,
And then on the out-breath,
Hum.
So we'll whisper together.
So,
So,
Hum.
And then you may wish to just repeat it in your mind over,
And over again.
So we'll begin by resting our awareness on this settling,
Soothing sound or mantra for the mind.
So I will look after the time and guide you out when we've completed.
So let's begin.
So,
So on the in-breath,
Repeating So in your mind.
And on the exhale,
Hum.
So easy resting the awareness on this settling,
Soothing sound for the mind.
But allowing thoughts to be there.
While at the same time,
Repeating the settling sound.
So holding both of these aspects together.
So,
And if sensations arise,
Emotions,
Rememberings,
Just allowing them all to be exactly in the room with thoughts,
Working with them rather than resisting.
So,
Hum.
So,
Hum.
Hum.
Keeping the breath easy.
Yielding to every breath.
Open heart,
A welcoming presence.
Welcoming all sensations,
Vibrations,
Thoughts,
Sounds in the environment.
So,
Hum.
So,
Hum.
Keeping the body soft,
Relaxed.
A real ease.
And surrendering to every moment.
While allowing thoughts,
Sensations,
Allowing it all to be there at the same time.
And now letting go of the mantra or the settling sound.
And just beginning now to notice your seat beneath you,
The sounds around you,
Welcoming life.
And just being here as you transition from meditation practice,
That is now coming to an end,
And just keeping the eyes closed as you rest in the body.
And you might want to take a little stretch or a yawn.
Or if you feel inclined to,
And if you have the space,
You might want to have a little short nap or whatever the body is calling forth.
And now our meditation has come to an end.
I send you love,
I send you light and gratitude.
And have a lovely day.
Thank you for listening.
