Find a seat sitting up nice and tall,
Elongating your spine.
Close your eyes or turn them downward facing the ground if that's better for you.
Roll your shoulders down your back and away from your ears.
Soften the area around your belly and rib cage.
And even your heart on both the front and back sides of the body.
And begin to notice the sensations of the breath in the body.
How it enters through the nostrils,
Down the throat and into the lungs on an inhale.
And the feeling of the sensation of the breath,
The passageways as it exhales back out of the body.
And then begin to lengthen both the inhalations and the exhalations.
Keenly noticing both the drawing in of the breath and how it expires from your body.
And as we go on,
At any point you can come back to this breath as your anchor,
Your guidepost.
Just following the breath in and out of the body.
Now bring attention to your heart center.
This is the area surrounding your heart,
Both the upper and the lower part of the body.
This is the area surrounding your heart,
Both the front and backside of the body.
Connect with the deepest part of the self.
Know that you are not only connected to your heart,
But to all of humanity.
The heart of one is the heart of all.
Just notice if any negative or defeating self-talk might arise.
And rather than attaching to it,
Allow the thoughts to come in and float away.
Separating yourself from the thought,
Knowing that you are the observer of the thought rather than the thought itself.
Perhaps now begin to layer on a mantra.
Ahem,
Prema,
Ahem,
Prema,
I am divine love.
Ahem,
Prema.
You can say this over and over again in your head.
I am divine love.
Ahem,
Prema,
Ahem,
Prema,
Ahem,
Prema,
Ahem,
Prema.
Even as I continue talking,
Ahem,
Prema.
Silently repeating it over and over again as you allow the heart to fall deeper into your chest,
Deeper into the self.
Let the breath lead you as you allow the heart to sink,
The navel to go further into the spine,
And the shoulders down the back just a little bit more.
Ahem,
Prema,
I am divine love.
Ahem,
Prema.
I am divine love,
Ahem,
Prema.
And saying the mantra over and over again,
Just notice the mind wanders.
Rather than beating yourself up for the wandering mind,
Just notice and allow.
Ah,
I'm thinking.
And then gently draw yourself back to the mantra.
Ahem,
Prema.
Or if that's not working well for you,
Back to the watching and the observing of the breath.
So the mind is trying to think,
And we are retraining the brain to create more space between your thoughts.
So right now it may be only a mere second or two before the thoughts come back in again.
The more you practice,
The more time you are able to cultivate,
And it does get easier over time.
So let's go back to the mantra.
This is the way the mind is able to cultivate,
And it does get easier over time.
Ahem,
Prema.
Ahem,
Prema.
Ahem,
Prema.
No,
It is natural to think.
Ahem,
Prema.
Ahem,
Prema.
Ahem,
Prema.
Sink into that most childlike self,
Turning back to innocence,
To the one you were before you were told by others who you were,
What you were,
Or why you should be.
The most pure essence of your inner child,
The highest,
Purest self.
Ahem,
Prema.
Ahem,
Prema.
Ahem,
Prema.
Then tune into the lower self,
Or the darker side of the soul,
Or the darker side of the soul.
Just notice what comes up.
Any judgment that may come up around that.
And rather than judging that,
Just let it be the darker parts of the self,
And honor it as a teaching tool.
Ahem,
Prema.
Ahem,
Prema.
Ahem,
Prema.
Ahem,
Divine love.
Notice any thoughts,
Feelings,
Or sensations that are arising.
And then let go of the mantra if you are still with it.
Return to the breath.
Give it your full conscious awareness.
And now filling up the lungs,
And letting the air expel out the body.
Breathing in again nice and full,
And letting it out of the body.
One more time,
Filling it up,
And releasing it out.
And place your right hand on your heart,
And your left on top of your right.
Take one final breath.
The light in me honors the light in you.
Namaste.
