5 Layers Meditation

In this meditation, we explore the five layers around your inner self or your inner light. First, we will do a body scan, then breathwork, awareness of emotions and thoughts, and your inner wisdom. Then we will settle in silence... if you wish you can use a mantra in your silent zone and take some time to observe the messages of your inner self.

Transcript

Welcome.

We're going to practice meditation together today.

And we're going to focus on different layers of our bodies,

The layers around our inner self,

So to speak.

And we're going to take a few steps together.

We're going to focus on the different layers of our body.

And we're going to concentrate on a mantra.

And we're going to step into our quiet zone and settling into stillness.

And to do this meditation you could just sit comfortably on the floor in a cross-legged position,

Or you could sit on a chair or on a couch,

As long as you're comfortable.

This recommended that you keep the spine straight.

You could even lean into a wall if that's comfortable for you.

And if you prefer to lie down,

That's also an option.

So find your comfortable position for about 30 minutes of meditation practice.

So let's start by closing the eyes if that feels good.

Alternatively,

You could keep the eyes open with a soft gaze in front of you on the floor.

Bring the awareness inward and start to follow the breath into your body.

And follow your inhalation and your exhalation.

Without trying to change something.

Feel the in-breath coming into your body.

Feel the out-breath.

Start to notice the movement of the body with your breath.

Maybe you feel the chest rising and falling.

Maybe you feel your belly rising and falling.

Maybe other parts of your body are moving with the breath and become aware of a rhythm there,

Your own personal rhythm of your breath.

Notice the pace of your breath and the temperature of your breath.

And slowly,

Slowly shift the awareness to your feet and your ankles.

Notice which parts of your feet are pressing into the floor.

Notice which parts of your legs are in contact with the floor and the earth.

Become aware of your sit bones,

The glutes.

Notice how these parts of the body are in contact with the earth.

And if you want,

You can breathe in a little bit of earth energy into your body with every inhale.

And as you exhale,

Just select your body,

Connecting more and more to the earth.

If you're in a cross-legged position,

You could become aware of that triangle,

That stable foundation of the sit bones,

The knees and feet.

Keeping you stable during your meditation.

The same applies if you're lying down on the floor,

You could feel every part of the back body that is touching the floor.

You can absorb that earth energy.

Become aware of your stability.

Start to scan your legs.

Any tension or any sensation.

Pleasant or unpleasant.

And if you want,

You can take the breath into your legs or into your feet.

Bring a little bit of softness and relaxation into your legs,

Wherever you can use it.

Bring your awareness in your pelvic area and your glutes.

Extend the area with your awareness.

And again,

You can take the breath into that area.

If you want to relax a certain part of that area a bit more.

If you want to bring a little bit of extra softness into that area.

Bring the awareness into your torso,

Your back and your belly and your chest.

Scan your belly,

Your chest,

Your low back,

Your mid back,

Your upper back.

Any sensations,

Pleasant or unpleasant.

Scan for any tension.

And if you wish,

You can take the breath into the areas where you want to bring a little bit more softness or space.

Bring your awareness into your shoulders,

Your arms and your hands and scan the whole area.

Notice for any tension and breathe into the area to soften your shoulders or your arms or your fingers.

Check if it's possible to feel the breath all the way down in your fingertips.

Maybe even visualize the flow of your breath all the way through your body.

Shift your awareness to your neck and your face.

Scan your neck and your face for any tension.

Consciously relax your eyes,

Your nose and your mouth.

Allow the tongue to be heavy in your mouth.

Breathe a little bit of softness in your neck.

Letting go of any tension there.

So relax your body.

And visualize that you open the left nostril a little bit more than the right and start to breathe in through the left nostril.

Then open the right nostril and exhale through the right nostril.

Visualize you're opening the right nostril inhales to the right.

And exhale through the left nostril.

Inhale through the left nostril.

Exhaling through the right.

Inhaling through the right.

Exhaling through the left.

Now keep going at your own rhythm.

So your inhales in the same nostril as that you are using to exhale.

This is called alternate nostril breathing.

Normally we use our hands.

If you want you can use your hands to assist you.

It's not really necessary.

You can also concentrate on the nostrils.

140 inhale 140 exhale.

And slowing down your breathing.

Go back to your normal breathing.

Now from here.

Step into the role of an observer.

Start to scan your emotional body for any present emotions,

Feelings.

Becoming aware of your dominant mood.

And allow anything that comes up just to be there.

Without holding on to it.

Without judgment.

And then you breathe it out and you let it go.

How do you feel?

And bring your awareness to your mind.

And preserve any thought,

Any idea that flows through the mind.

Thoughts are coming and going,

Coming and going.

Coming and going.

And look at your thoughts a little bit from a distance.

Allow a thought to present itself and acknowledge it and let it go.

It's possible that the same thought comes back to you and then just practice the same thing.

You become aware of it and you breathe it out.

And those thoughts are a little bit like ripples you can see in a water in a lake.

You can just look at them.

See how the water is moving.

Without feeling the obligation to jump into the water or to allow the waves to take you with them.

So stay on the side of the river and just gaze at the water,

Gaze at the thoughts.

And curiosity.

Try not to judge.

Just to observe and let go.

Maybe you see this lake in front of you,

Yourself sitting by the side of the lake and look at the water and allow the lake to become really,

Really quiet.

Really,

Really quiet until the surface is more or less flat.

When the water has become more quiet,

It's probably possible to see the bottom of the lake.

Deep inside of you is a wise woman or a wise man,

Also known as your intuition,

Who maybe has messages for you today.

So take a moment to listen to that.

If you have any question,

Any questions for your own wisdom body,

That wise woman or that wise man inside of you,

This is the moment to ask.

And just allow any answer to come up.

Let go.

Thinking deeper and deeper below the waves of your mind.

Making a connection with your bliss body and thinking of something that gives you joy,

Pure joy.

And if nothing comes to mind,

You could think of something that makes you smile.

And then allow a sense of joy to flow through your body.

And then become aware of your own inner light,

Your essence or your soul.

And take some time to hang out here with your own inner light or your soul.

Stepping into your quiet zone and just be with yourself for a bit.

Connecting to your essence,

Love and light inside of you.

Just for a little while,

Just be loving light and feel the love and light flowing through your body.

Maybe even radiating love and light outside of you.

An aura of love and light around you.

For other people to connect to.

Just stay here for a little while with your own love and light.

Settling into silence.

Being okay with just being you.

Enjoying spending time with yourself and with your own love and light.

And thoughts will come and go,

But you just breathe them out.

If your mind is still very busy,

You can always focus on the breath a little more or repeat a mantra inside of your head.

Repeat the sound of om in your head or another Bish mantra of your choice.

And if you don't like the Indian Bish mantras,

You could also use an English one like I am.

Just see what works for you.

Just stay here for a little while.

And if you don't like the Indian Bish mantra,

You could also use an English one like I am.

And if you don't like the Indian Bish mantra,

You could also use an English one like I am.

Slowly,

Slowly,

Slowly deepen your breath.

Feel the breath flowing in and out of your body.

Become aware of the sounds around you.

Become aware of how it smells around you and the taste in your mouth.

Know what you can feel on your skin.

And slowly start to move your fingers,

Your hands.

Start to move your toes.

And when you feel ready,

Slowly,

Slowly,

Slowly open your eyes and bring your awareness back to the room where you are or the place where you are.

And if it feels good,

You can take a deep breath and circle your arms up.

Just stretch your arms out over your head a little bit.

Exhale,

Bring your hands back to the floor.

And if you're in a cross-legged position or sitting on a chair,

You may like to roll the legs a little bit,

Stretch out the legs in front of you.

And then take a moment to find a comfortable position and to reflect a little bit on your meditation.

Namaste.

.