Please get ready for meditation.
Find a comfortable seated position.
Take any props that you need to make sure that your spine can be tall throughout this practice.
Resting your hands in your lap or maybe on the knees.
Joining your thumb and forefinger if comfortable joining a circuit of energy in the body.
Allow your arms and abdomen to become relaxed.
Making any final adjustments to the body so you can sit in stillness for the next five or six minutes.
Gently closing down your eyes.
Allow your forehead to relax.
Allow your jaw to soften.
Release any unnecessary tension being held in your physical body.
Bring your awareness now to the natural rhythm of your breath flowing in and flowing out of your nostrils.
Noticing the cool breath as you inhale and the warm breath as you exhale.
With each exhalation here allow the body to soften.
Allow yourself to come fully into this moment.
Allow any thoughts to come and to go freely in the mind.
Staying fully present with each inhalation and each exhalation.
Now move your awareness to your chest center.
Here sits the Anahata chakra,
Your heart space and simply become aware of your breath moving in and moving out of the Anahata region.
An effortless inhale and exhale at the heart of the chest center.
Become aware of your chest expanding and contracting with the natural breath.
Now mentally repeating the mantra AUM as you inhale and AUM as you exhale.
AUM as you inhale to the chest center.
AUM as you exhale from the chest center out into the universe.
This breath of connection with you and everything around you.
AUM as you inhale.
AUM as you exhale.
Continue with full awareness.
You you you you gently gently letting go of this now letting go of this and bringing your awareness back to your breath at your nostrils.
Once again feeling the cool breath as you inhale and the warm breath as you exhale.
Each inhalation drawing in fresh new energy to the body or prana life force and each exhalation allowing a little more softness and surrender or letting go in the physical or in the mental.
You then gently bringing the awareness now back into the physical body bringing your awareness to the outside edges of the whole physical body seated on the ground.
Gently making any small movements with the body wriggling fingers wriggling toes and then gently bringing one hand on top of the other and placing your palms face down on the heart center.
Noticing how you're feeling at the end of this practice without any judgment and then when you're ready gently letting go of this releasing the hands Hariyam tat sat thank you for joining me for this meditation
