Starting in a comfortable laying down position.
Situating yourself with any blankets,
Pillows,
Bolsters,
Any props that will amplify your level of comfort in this space.
Closing your eyes there if that feels comfortable for you.
Rolling your shoulder blades back and down away from your ears,
Planting them into your mat.
Rolling the bottom part of your spine down,
Imprinting your lower back into your mat as well.
Keeping a neutral curvature in your spine during this meditation.
And 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 the moving river.
And starting to draw your awareness to your heart space.
Noticing the rhythm of your heartbeat up against your chest.
Noticing 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.
On every inhale I invite you to visualize expansion through heart center.
And with every exhale release.
As if everything that is no longer serving you.
As if everything that's taking up space or weighing heavy on you is melting into the floor beneath you.
Keep cultivating your ujjayi breath.
Making oceanic wave-like sounds with your breath.
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 shins.
Your knees.
Your thighs.
Your pelvis.
Your hips.
Your lower back.
Your fingertips.
Your wrists.
Your forearms.
Your elbows.
Your belly.
Your rib cage.
Your chest.
Your shoulders.
And your collarbones.
Starting to soften through your throat,
Gently swallowing there.
Softening through your jaw.
Releasing your upper and lower jaw.
And beginning to feel and visualize an overall lightness.
In your faceplates.
In your eyelids.
And in the space between your two eyebrows.
Your third eye.
And visualizing a bright white light.
Beaming out of the crown of your head.
And washing over your body.
And illuminating your form.
As you melt away into stillness.
Spaciousness.
And awareness.
Keep sinking down with every breath.
Softening every muscle.
And every fiber.
Just a little bit more.
With every inhale and exhale.
I invite you to bring your internal gaze to your heart space.
And visualizing a green flame glowing and emanating in that space.
And with every breath that you take,
Visualize that flame getting a little bigger.
A little warmer.
A little brighter.
A little more vibrant in its color.
And as we journey through the space,
We'll be working with a mantra.
Anando Hum.
Anando Hum or I am Bliss is a mantra that we use to connect with the Bliss body.
Also known in Hatha Yoga as the Anandamaya Kosha.
This meditation practice can be used to remember the most expansive aspects and layers of your being.
And to connect to the radiance from within.
As you inhale,
You can silently within yourself or audibly chant Anando.
As you exhale,
You can silently within yourself or audibly chant Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando Hum.
Anando hum.
Anando hum.
Anando hum.
Continue to breathe and repeat this mantra to yourself as your soul reconnects with its true essence.
Bliss and love.
Anando hum.
When we meditate we cleanse thought patterns that no longer serve us and neurologically we begin to reprogram and rewire our internal dialogue so that it is more expansive and empowering especially when we continue to integrate it as a daily practice,
Ritual,
And discipline.
Keep going.
Anando hum.
Anando hum.
Anando hum.
Anando hum.
To love is to live.
Where there is love there will always be life.
Lift the veils of your ego,
Of your suffering,
Of your programming and wiring,
Of the stories your identity has attached itself to,
Of your authentic and very unique human experience.
Now forget the details and what remains.
Love.
Love always remains.
As humans we have a natural inclination towards love,
Towards companionship,
Towards sisterhood and brotherhood.
It has been and will continue to be the very reason for our survival as a species.
It leads to a fierce sense of belonging,
Security,
And safety.
And when we feel celebrated and safe in our existence we can be just as we are without any fear of judgments,
Expectations,
Or limitations.
The mind and the ego by their very nature are divisive and create the illusion of duality.
Attune yourself with your heart center and intelligence.
It is the most fierce energetic power in this world.
The heart by its very nature unifies and brings together the threads of love,
Understanding,
And compassion.
We are all children of the universe,
No less than the stars,
The sky,
The moon,
The sun,
The earth,
And the ocean.
We are all comprised of the very same elements.
We are all breathing in the same supply of vital life force,
Of oxygen.
We are the entire universe contained in a physical vessel,
Leading a human experience.
We are all the divine manifestation and product of pure love.
So be exactly that,
Nothing more,
Nothing less.
Anando hum.
Anando hum.
Anando hum.
Anando hum.
Anando hum.
Bringing your awareness back to your breath and your body.
Taking big belly breaths here and filling your belly up with vital life force.
And keep visualizing the green flame in your heart space,
Expanding up and out and through with your breath.
When the flames reach far enough,
Inviting some gentle movement back into your body,
Twinkling your toes and your fingertips,
Noticing what that feels like.
Making fists with your hands and releasing like you're playing with clay.
Rolling your wrists,
Rolling your ankles,
Reversing the roll,
Taking a big stretch like you just woke up in the morning.
On your next inhale,
Hugging your forehead tight into your knees,
Squeezing your knees into your chest.
Notice how your spine feels here,
Taking any movement that feels nice like swaying side to side,
Drawing circles with your knees,
Effectively massaging your lower back out and notice how your hips feel here as well.
Final breath and your movement.
Once you've exhaled and planted your feet down with your knees bent,
You can roll over gently to your right side,
Taking fetal position.
Final breath.
And once you've exhaled with kind and gentle loving hands,
Bringing yourself up to a seated position with your legs crossed.
Inhaling your hands above your head and together as you exhale down to heart center.
On 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 guide for bringing you here today,
Forgiving yourself this gift of presence,
Remembering that you are loved.
Thank you for sharing this practice with me.
May this energy guide you through the remainder of your day.
Namaste.
