Starting in a comfortable laying down position.
Closing your eyes if that feels comfortable for you.
Rolling your shoulder blades back and down.
Peeling and shining your heart open and forward.
Actively starting to imprint your spine down here,
Just rolling down the length of it.
Starting to draw your awareness to your thoughts.
Not judging them,
Not attaching meaning to them.
Simply just witnessing them flow through you like a leaf in a moving river.
And starting to draw your awareness to your heart space.
Noticing the rhythm of your heartbeat up against your chest.
And starting to notice the quality of your breath.
And starting to deepen it.
Inhaling from the depths of your belly,
Moving up and through your ribcage,
Up and through your chest,
Up and through your throat.
And exhaling when you've hit your maximum inhale.
Continuing to breathe,
Watching the air rise and fall.
With every inhale visualizing expansion.
And with every exhale release.
With every breath sinking deeper down.
Feeling the support of the ground beneath your sacrum.
I'm going to take you through a guided body scan.
As I cue the different places on your body,
Simply drawing awareness there.
Noticing where and how you're holding tension and stress.
Where and how you're experiencing sensation or discomfort.
And overall acknowledging how it feels to be in your body today without judgment and without expectation.
Starting to draw your awareness to your toes.
Moving up your ankles.
Your shin.
Your knees.
Your thighs.
Your pelvis.
Your head.
Your lower back.
Your fingertips.
Your wrists.
Your forearms.
Your elbows.
Your belly.
Your ribcage.
Your chest.
Your shoulders.
And your collarbones.
Starting to soften through your throat.
Gently swallowing here.
Softening through your jaw.
Releasing your upper and lower jaw.
And beginning to feel and visualize an overall lightness in your face plates and your eyelids.
And the space between your two eyebrows.
Your third eye.
Visualizing a bright white light.
Beaming out of the crown of your head.
Washing over your body.
And illuminating your form.
As you melt away into stillness.
Spaciousness.
And awareness.
Keep sinking down.
Invite you to bring your arms long and wide with your palms facing up towards the ceiling in an act of surrender and receiving.
And I invite you to visualize a piece of negative self-talk that you have.
A negative experience or interaction you've had with somebody.
Someone's energy that you may have picked up on that doesn't feel good or in resonance for you.
A memory.
Whatever comes up for you here.
Now move into the space.
What happens to your body when you move into the space?
Maybe you notice clenching or contraction.
Maybe you notice an increase in your heartbeat.
Maybe you notice a fluctuation in your breath.
No judgment here.
No expectation.
Just notice.
Just witness.
Now take all of these feelings that are attached to the space and gently place them in a box.
Close the box and seal it with the intention to transmute any lesser vibrations with love and understanding.
Now I invite you to visualize yourself lighting the box on fire.
As the fire latches onto the box and the contents of the box,
Notice a violet color arising through the flame.
Visualize the color amplifying,
Becoming deeper and more vibrant as the flames grow stronger and hotter.
Watch the box and the contents of the box fall to ashes.
It is no longer yours to carry.
Now let's fill this space up with a new vibration.
As we work with the mantra,
So Hum.
So Hum,
Or I Am That,
Is a meditation that is used to still the mind and reconnect the being with the abundance,
Existence that is.
This mantra reminds us that we are beyond the stories and the limiting beliefs that are created by the mind and by the ego that keep us separate and that keep us limited.
That we are truly that.
That which is stillness and peace and bliss and radiance.
As you inhale,
You can silently within yourself or audibly chant,
So,
And as you exhale you can silently within yourself or audibly chant,
Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
Continue to breathe and repeat this mantra to yourself as your soul reconnects with its true essence,
Bliss and love.
And as you continue to work with these mantras,
Visualize that violet flame enveloping your entire body as you move through the practice.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
So Hum.
Beautiful.
And gently starting to bring your awareness back to your breath and your body.
Taking big belly breaths.
Visualizing the violet flame enveloping you as you expand through your breath.
And when you're ready,
Inviting some gentle movement back into your body.
Twinkling your toes and your fingertips.
Making fists with your hands and releasing like you're playing with clay.
Rolling your wrists,
Rolling your ankles.
Reverse the roll.
Stretching like you just woke up in the morning.
Sighing it out.
Whatever feels good for you here.
Final breath.
Once you have exhaled,
Gently rolling over to your right side,
Taking fetal position.
Take a few breaths here.
Final breath.
Sigh it out on your exhale if that feels good for you.
And on your next inhale with kindness,
Gentle loving hands,
Bringing yourself up to a seated position with your legs crossed.
And on your next inhale,
Hands above your head and together.
As you exhale,
Bringing your hands down to heart center.
And your next inhale as you close your eyes,
Bowing your chin into your chest in an act of gratitude to your inner teacher and inner guy for bringing you here today.
Giving yourself this time and this space to cultivate your inner stillness.
To meet yourself wherever you are with love and compassion and surrender.
Thank you for sharing the space,
Your time and your energy.
Namaste.
