Niyama #4: Self-Study

This meditation is themed around the fourth Niyama of Self-Study. Like an onion, we have many layers. Throughout the meditation, we will move through our own layers, honoring and appreciating each one for what it does while honestly assessing what it needs.

Transcript

Settling into hopefully that comforting and familiar position. And as you settle, As you soften, The breath should also begin to slow, To begin to deepen. Feeling yourself coming into meditation, Feeling yourself turn inward, Feeling yourself coming to this practice. And notice each part of that next inhale. As it moves in through the nose, Follow the path that that breath takes as it goes low and deep into the belly. And then feel the exhale, Follow that breath. As it comes back up, Back out, Notice maybe how the body responds to each breath and to each part of each breath. Maybe you even notice that the inhale is cool breath. And that exhale, You can feel the warmth of the breath having been in the body. And again, Feeling yourself coming into meditation, Feeling yourself turning inward, Giving yourself that permission to come to practice. And allow the mind as it's ready, That mind's eye to picture an onion, Seeing an onion before you, Whatever kind of onion you like. And as we see that onion, Think about how onions have layers, Many, Many layers to an onion. Each layer, Just as important as the others. And the practice of self study requires of us an honest investigation of all of our layers. Just like the onion you see before you, One layer is only one part. And each layer that is pulled away from the onion is important. And it uncovers the next inner layer. And self study requires investigation and true reflection of all of our layers, Physical, Energetic, Mental and emotional, Higher intelligence, And our inner most soul. And in our practice today as we move into our different layers, We'll use a mantra to remind ourselves that this is a safe process, Is a good and reflective process, And is an important honoring process. And so to begin with the next three breaths. Bring this mantra silently to yourself. I appreciate all of my layers. I appreciate all of my layers. I appreciate all of my layers, Bringing that appreciation that non judgmental observation with us. Now let's come to that first layer, The physical body and check in with the whole body, Truly checking in with each area. Maybe start all the way down at the feet and move up to the lower legs. The upper legs. The hips and the lower back, The torso, The abdomen, The ribs, Your lungs, The mid back and upper back. Check in with your shoulders and down the arms into those hands and those fingers. Check in with the throat, The jaw, Mouth, The cheekbones, The eyes, The whole head. How does this outward layer feel. Again, Not in judgment, But an observation. Does it feel strong, Secure, Healthy, Agile, Light. Are you caring well for this layer. And what does this layer provide for you. How does this layer protect you and represent you. As you checked in with each area, What did this physical layer say to you. As you're ready returning to that mantra. I appreciate all of my layers. I appreciate all of my layers. I appreciate all of my layers. If you're feeling a little bit deeper, Leaving or pulling away the physical layer, Come to your energetic layer. The breath is your access to your energy. Feel the breath moving in, Going all the way down to that root center. Going all the way back up. Feel the energy moving up and down through your energy centers. Root, Sacral, Solar plexus, Heart, Third eye, Crown. Feel the breath and energy moving up and down. And notice if it is getting caught anywhere. Or if it is able to flow freely up and down. Does any single energy center feel closed or stuck. Or maybe areas where the breath and the energy slow. Instead of moving freely. And what does this layer provide for you. How does it represent you. As you checked in with each chakra each energy center. What did they say. And what does this layer need from you. Shifting our mantra, Just a little bit. I am able to truly see my layers. I am able to truly see my layers. I am able to truly see all of my layers. With each layer we move through we get deeper. Closer to the core. And not everything we find is something we always enjoy or love. But self-study is meant again to be a true investigation. Finding and seeing what is truly there. The emotional layer is next. Checking in with our emotions. All of them. Which emotions come to the forefront. Which can you identify. Anger. Happiness. Fear. Jealousy. Sadness. Love. Impatience. Empathy. We can investigate and study our emotions without them directing us. See each emotion as a layer. As an element of you. But not who you are. You are not anxious. You have anxiousness within this layer. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. You are not anxious. 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