One of the wonderful things we gain from the practice of meditation is an awareness of ourselves and our deepest nature.
This I Am meditation is designed to make you more conscious of your deeper self.
Begin with your spine as straight as is comfortable,
Either seated or laying down.
If possible,
Breathing in and out through your nose as deeply and slowly as possible.
We'll begin with some conscious relaxation.
As you breathe in,
Become aware of the muscles in your forehead and around your eyes.
As you exhale,
Allow these muscles to release and relax.
Now as you breathe in,
Become conscious of the muscles in the back of your neck and shoulders,
Breathing in awareness of those muscles as you exhale,
Releasing,
Allowing them to melt and relax.
Now bring your awareness to your chest and we'll follow the same process as you breathe in,
Become aware of your chest,
Feel your chest opening and expanding.
As you exhale,
Release,
Let go.
Finally,
Become aware of your navel center,
The area around your belly button.
As you breathe in,
Feel your belly expanding.
As you exhale,
Releasing,
Letting go of any tension or holding in your navel center.
Now from this still and calm state of being,
Once again,
Bring your awareness to your breathing.
I'm going to add an inner repetition of a mantra to our practice.
As you breathe in,
Inwardly repeat the word I,
Capital I,
First person pronoun.
As you breathe in,
Repeating the word I and add a visual image.
It can simply be the letter I,
Could be an image of yourself,
Either from a picture or from memory or just the kinesthetic feeling of yourself in this moment.
So the inhalation,
Your inwardly repeating I,
You're adding in some imagery of your choice.
And as you exhale,
Repeating the word am.
While doing this,
Hold your awareness either in your heart center or your navel center,
Your choice.
Just starting with the heart,
Then try the navel and choose whichever you prefer.
Inhale as I exhale am with imagery and feeling.
Let's do this for two minutes.
Inhale as I exhale am with imagery and feeling.
Exhale as I exhale am with imagery and feeling.
Exhale as I exhale am with imagery and feeling.
Exhale as I exhale am with imagery and feeling.
I am.
This awareness of our deeper nature will add clarity and joy to every moment.
Namaste.
