Guided meditation with Sankalpa. Sankalpa is Sanskrit word that can be roughly translated as a positive intention or positive resolve. After centering, practitioner is gently guided to set a positive intention and then gently guided towards So Hum mantra meditation.
So let's begin by bringing attention towards whole body making yourself as comfortable as possible beginning with your legs making sure legs are resting there is a complete comfort so see if you need to do any adjustment doing so now tune into your arms making sure arms are comfortable and resting keep your torso comfortable soften your face your jaw your tongue consciously relax your shoulders and taking a body scan to see if you are comfortable if not feel free to adjust now so that you are really comfortable for next few minutes we're going to then tune into any sounds happening around us so finding as many sounds as possible obvious sounds or subtle sounds then gently letting go of this awareness of listening now tune into your whole body going to bring all awareness towards soul of the feet consciously relax soul of your feet into your shoes on towards the ground tune into your legs now your whole legs and consciously relax your calf muscles your thighs your knees hip joints tune into your torso now beginning with your abdominals and lower back making sure they're comfortable tune into your rib cage consciously making yourself comfortable and relaxed tune into your shoulders imagine all the tension is rolling off from your shoulders and relaxing your shoulders completely tune into your whole arms all the way to your fingertips making sure your whole arms are comfortable and relaxed tune into your neck making sure neck is comfortable tune into your whole face relax whole face relax your eyes your forehead relax your tongue soften your jaw whole body is comfortable and relaxed noticing your whole body comfortable and relaxed now gently tune into your breath we're going to begin tuning into the breath at the big beginning of nostrils or entrance of the nostrils just notice your breath here now from here we're going to say the positive affirmation three times in your mind it's about aim a goal of your life choosing one most important goal and forming a very positive sentence keep it in present tense repeat it three times if you need time to think repeat I'm happy healthy and well once you repeated your positive affirmation once again bring your awareness towards entrance of your nostrils and continue observing your nostrils notice the warm air entering cool air entering in the body and warm air exiting you now gently bring your awareness towards the base of his spine on your inhale imagine the inhale rising from base of your spine towards crown of your head and on your exhale exhale is coming from crown of your head towards base of your spine so breath is now moving up and down your spine now we're going to add the mantra so on inhalation and hum on exhalation inhaling so hum on exhale repeating this in your mind continue breathing like this for next few moments you you you very gently letting go of that image the breath moving up and down your spine letting go of the mantra and repeat your positive affirmation three times in your mind firmly believing that it is happening now at this moment then gently tuning into your whole body noticing effects of practice so far and whenever you're ready gently begin bringing movements back into your body wiggling your toes your fingers taking a nice stretch if you want to so doing whatever you want to bring yourself back into this room
