Begin this meditation by recognizing what is your state of mind and what is state of your body.
Sit in upright posture with your back straight,
Allowing unrestricted flow of your breath,
Releasing any tension that may get in the way of your exploration.
For me that means to rest my feet on the floor,
Put my hands in my lap,
Lifting my head a bit,
To relax my facial expression,
Relax my jaw,
Allow my shoulders to drop away from my ears and do anything in my power to relax initially as the following relaxation will follow that will come from the process of working with your mind using mantra as a tool.
If you don't have any mantra in your mind already,
Work with the simplest of all,
The mantra AH OM,
Two syllables,
AH OM,
And repeat it couple of times quietly in your mind,
Getting accustomed to the vibrational quality of this repetition.
Recognize there's no particular meaning to AH OM as you repeat it in your mind.
It doesn't mean anything in English language.
It's simply a tool to evoke throughout this meditation and particularly when you encounter any thoughts or any bodily sensation in your awareness.
So,
Begin by repeating your mantra of your creation in your mind as a preparation.
Make it flow in a way that is comfortable for you and now keep repeating it in your mind,
Scanning with your awareness or being aware of any thoughts that will arise along the way as you get more and more familiar with the internal flow and sound of the mantra.
Mantra,
Man is a tool,
Tra is a mind,
Mantra,
Tool for the overthinking mind,
Transcending your thoughts and bodily sensations back into awareness that looks from above on all that there is.
So,
Now I will let you to work with the mantra of your choice as I stand by your side to hold this space and remind you when the time comes to come back.
And now it is time to let go of your mantra and recognize what state are you in.
After working for a couple of minutes using the tool for the mind,
Using your mantra,
You can cognitively describe your current state and perhaps make a mental note where you have been and where you are now,
Seeing if you wish to take it further next time you recognize your overthinking mind,
A mental place to which you can always return.
And with the same state of body and mind,
Take yourself now into physical senses,
Flowing in from mantra into your vision,
Even through your close eyelids you can perceive brighter and darker areas in your vision.
Now,
Sound,
The sound of my voice,
Sound of music,
Perhaps smell and taste even so slightly and finally touch as felt through the boundaries of your physical body,
Through your skin connecting you with the space around you,
Connecting with the feet resting on the floor,
Your hands in your lap,
Add a gentle physical movement,
Wiggling your toes,
Slowly,
Gently moving your fingers and finish up with taking one deep breath in through your nose and out through your mouth and when ready,
In your own time,
Open your eyes and welcome back.
