Hello and welcome to this meditation with me Suzy von Mensenkamp.
I'm happy to be guiding you today.
This is a meditation which will cover a body scan and a breath awareness technique with a short mantra practice.
This will bring us into the silent part of the meditation which will last about five minutes.
Our mind is like a constantly thought generating organ in our body.
So these thought forms are constantly arising in this active mind and it's communicating at all times to every cell in our body.
So if we find we have a turbulent mind we are creating messenger molecules that are communicating turbulence in our cells,
In our tissues and in our organs.
And if we can quiet our mind we can send messages of peace and harmony to every cell in our body.
So today my intention with this practice is to create more peace and harmony in every cell of your body.
The most important thing when you begin a meditation is to be comfortable and turning off your phone,
Your devices so that you won't be disturbed during the meditation.
So if you need to adjust now the seat that you are sitting on maybe you need to take a blanket so that you don't get cold or you may need another cushion and ultimately we want to be comfortable as we begin and making sure that everything else is taken care of.
So for the next 20 minutes we can devote our full attention to this practice which will generate peace and calm in every single cell of the body.
So let's begin.
Let's begin with the body scan so drawing your awareness to the soles of your feet and making any adjustments that your feet are uncrossed and both feet are touching the floor.
Have the intention next to release any accumulated stress or tension in your feet and we will move this intention slowly up from the soles of the feet to the top of the feet to both ankles.
Up your legs now to the calves,
Shins,
The knees,
The back of the knees,
Both thighs.
Connecting now with the tailbone and your sit bones as you settle into a comfortable position.
Observe your spine with its natural curves allowing your awareness to move from the base of the spine all the way up to the shoulders.
Feel into the space between the shoulder blades next and just feel now for the next few moments are you holding any tension in your shoulders.
Allow the shoulders now to soften gently moving them away from the ears.
Feeling more relaxed across the shoulders as you move your awareness down both arms next to the elbows,
The forearms,
To the wrists.
And now let's place the hands lightly on your lap.
The palms may be facing upwards or downwards or you may wish to place the palms resting gently in each other.
Let's move next to the front of the body.
Scanning now from the lower abdominal area moving up around your solar plexus up to your heart from the heart to the upper chest.
Connecting for a few minutes as the breath goes in and out.
You may notice a gentle rise in the upper chest and a gentle fall as you exhale.
And from here let's move our attention now to the throat area.
Relaxing your neck and to do this you may want to lengthen the back of the neck slightly which will bring the chin so that it's parallel with the floor.
As the chin is parallel with the floor you can rest the tip of the tongue now so that it's lightly touching the ridge behind the two front upper teeth.
This is an energy point called fire point and if this is a comfortable position for you this position will relax the jaw muscles and the facial muscles.
Your lips are softly closed and ideally for the rest of this meditation you can breathe through the nose if it's clear to do so.
You have a choice with your eyes you can have your eyes softly closed or the eyes may be open with the downward gaze.
Move your attention to the back of the head both ears the top of the head the forehead next and feel all the accumulated stress simply melt away now across the forehead the eyebrow center both eyes and let's meet the breath now at the tip of the nose.
We're going to transition into the breath awareness practice next.
So for the next few minutes I invite you to simply observe your breath in its natural state now.
You can ask how my breathing?
Noticing if the breath is deep or shallow loud or faint or maybe your breath is uneven and however you may find the breath let's just bring our awareness to each breath as it comes in through the nose following it the breath as it goes down into the lungs noticing the expansion with the in breath and then noticing the subtle contraction as the breath goes out of the lungs with the next exhale.
Let's give the breath a color if you're a visual you can use a soft pastel blue or pale yellow or light green and breathe in the color so notice what's happening as you breathe in giving the breath a color follow the color down through into the lungs and notice what happens when the exchange takes place in the body as the breath mixes with the gases in the body and you prepare to exhale allow the breath now to change color maybe it's a darker shade as you expel what no longer serves your body you're letting go carbon dioxide and releasing what no longer serves making space for the next breath in.
If your attention drifts away simply come back observing each inhale through the nose the exchange taking place in the lungs and the exhale back out through the nose notice next there's a natural pause between each inhale and exhale connect with the next inhale breathing in through the nose filling up the lungs short pause at the top of that inhale as the exchange begins to take place inside and then let's connect with the exhale as you breathe out at the end of the exhale there's another short pause before the natural impulse to take the next breath occurs let's notice that space between our breaths the next breath we take in let's move our awareness now so that we take a longer slower deeper breath in so we're doing this consciously as we take a long slow deep breath in allow the in breath now to fill your belly your belly is rising gently with this breath in pause at the top of the inhale and then release the breath drawing the navel in towards the spine as the breath comes out follow the exhale all the way out till there's no breath left and then the natural impulse to breathe in again occurs breathing in and long slow deep breath in filling up your belly short pause and release exhaling a long slow deep breath out continue with these long slow deep breaths in and out for a few more minutes you On the next breath in bring into your awareness that you are breathing in peace and calm and this message is going to every cell in your body,
Your tissues,
Your organs and as you are going to transition into the mantra part of this practice.
So a mantra is also known as the vehicle of the mind and it's used usually for its vibration or equality so we don't attach any particular meaning to the mantra.
We simply use it as a tool for the mind bringing us further into a deeper stillness and silence within us.
So the mantra that we are going to use today is So Hum.
We can begin using the mantra with the breath so let's breathe in again and think or feel or visualise the word So and as you exhale think,
Feel or visualise the word Hum.
So on the inhale and Hum on the exhale.
So Hum.
And as we develop this mantra practice we let go of the breath awareness technique now and simply begin the gentle effortless repetition of the mantra So Hum.
When you begin the mantra practice sometimes it may speed up or slow down or it may even become distorted and as soon as you become aware that you have stopped the repetition of the mantra you simply come back and begin again.
The mantra is repeated silently to yourself.
So let's begin the silent repetition of the mantra So Hum.
I'm going to watch the time and we'll continue like this for 5 more minutes with the gentle silent repetition of the mantra So Hum.
Let us now release the repetition of the So Hum mantra and sit easily for a few more minutes.
Remember it's important to allow enough time at the end of each practice before resuming activity.
As your awareness drifts back into your physical body now become aware of both feet firmly on the ground.
Connecting you can wiggle your toes,
Become aware of your hands resting lightly on your lap and you can begin to wiggle your fingers.
And then let's move our head gently side to side keeping our eyes closed for a few more minutes.
As we become more and more aware of our physical environment let's do a short scan just to feel that stillness and silence that we have cultivated in this meditation practice today.
Do you notice that there is a little more peace and calm in your physical body?
Noticing how the mental activity of the mind has quietened somewhat.
And knowing that this space that you have created in your day for this practice is such a generous act of self care.
And we can show up and practice like this ideally twice a day as you start your day in the morning and at the end of the busy part of your day.
Ideally around 5 maybe 6 once you finish your work.
And before you resume your evening activities before dinner and in the morning before breakfast so ideally practicing on an empty stomach.
All of these conditions are going to help you sustain and develop a daily meditation practice.
So I hope you feel calm,
Centered,
Peaceful and relaxed opening your eyes to this beautiful day as you step back into activity.
I wish you a great day ahead and hope to see you back here soon.
