Hello,
This is Kaya from the Metta Movement and today's meditation is all about finding stillness in the chaos of your life.
Of giving yourself the space to witness the moment so that you can move forward with clarity,
Making better decisions,
And responding mindfully rather than reacting emotionally.
So let's get settled.
Find a place where you can sit comfortably or even lay down.
Somewhere you won't be disturbed.
It's all about comfort.
Let's take a long slow deep breath in together.
And release it.
Let's do that again.
And as you take that deep breath in through your nose,
Let your eyes gently close.
And surrender the breath out through your nose.
Let's take another deep breath in together through our nose.
And release it.
Release your breath as it flows in through your body.
And witness it as it flows out of your body.
Just keep observing your breath,
Staying in the moment with it.
Observe it as it flows into you,
Into your lungs.
And notice that space before you turn the breath around and flow it back out of you.
And notice the space before you take your next breath.
That space between your breath,
That is stillness.
Just as the space between your thoughts is stillness.
And it's in these moments of stillness,
As brief as they may be,
That we can recognize the purity and boundlessness of our consciousness.
Just keep witnessing your breaths.
Breathing in through your nose,
Witnessing the space.
Breathing out through your nose and witnessing the space before your next breath.
Just stay in the moment.
Just try lengthening each breath.
Just make them a little bit longer,
A beat longer.
It doesn't mean breathing deeper,
It means breathing slower.
So lengthen each breath you take by a beat and lengthen each exhalation by a beat.
When you slow your breath,
They'll deepen all on their own.
And the space between each inhale and each exhale will also lengthen.
And when you stay in this moment,
You'll find your mind and your body settling into a state of calm,
Of serenity,
And clarity.
Keep witnessing your breaths.
Breathing in through your nose.
And now that we've created this space of stillness and serenity,
We can take it even deeper with the mantra,
Samprati Hum.
This mantra reminds us that our true nature is present moment awareness.
That right now in this moment of awareness,
You are your true self.
Just silently,
Gently repeat the mantra,
Samprati Hum.
Let it float at the edge of your attention ever so lightly.
You may drift into thoughts or sounds or physical sensations,
That's okay.
Just gently drift back to the mantra,
Samprati Hum.
I'll mind the time as the music fades into the ether,
And when I sound the bell,
Just continue to sit with your eyes closed.
Are you ready?
Let's begin.
Samprati Hum Just sit and silence.
Sit in silence with your eyes closed,
And let stillness and serenity vibrate through your body and your mind.
Let's take a long,
Slow,
Deep breath in,
And gently release it.
Let's do that one more time.
Long,
Slow,
Deep breath in,
And gently release.
When it feels comfortable,
Slowly open your eyes.
You may not be able to slow down the world,
But you can find stillness within yourself when you make meditation a daily practice.
I'm Kaya Donohue from the Metta Movement.
Namaste.
