Ahimsa Meditation: Practicing Non-Violence & Gentleness

Welcome to this short meditation on Ahimsa.

I'm Maryam and I will guide you today.

Ahimsa is a Sanskrit word meaning non-violence or non-harming.

It's the first and most fundamental ethical principle in yogic philosophy.

Ahimsa isn't just about avoiding harm to others.

It's about practicing gentleness and compassion in every moment towards ourselves,

Our thoughts,

Our bodies,

And all of life around us.

To get started,

Find a comfortable position either sitting down with your spine tall or lying down on your back.

Wherever you are,

Take a few moments to really get comfortable and settled,

Feeling heavy,

Letting the ground beneath you hold you,

Support you.

You can soften your gaze,

Close your eyes if that feels good for you.

Place your left hand on your heart and your right hand on your belly.

Feel the warmth of your hands connecting to your body with kindness.

Let's take a few cleansing breaths here together.

Take a deep breath in through your nose.

Open your mouth,

Sigh it out.

Deep inhale through your nose.

Exhale and let it all go through your mouth.

One more long breath in through your nose.

Open your mouth,

Exhale with softness and gentleness.

Now let your breath find a natural rhythm.

Breathe in and out of your nose if that feels comfortable for you.

As you breathe naturally,

Silently repeat some gentle affirmations with me.

Let these words settle into your heart,

Guiding you deeper into the practice of ahimsa.

With each breath,

I soften.

With each breath,

I choose gentleness.

With each breath,

I feel love.

I let go of harsh judgment.

I breathe space into tension.

I choose kindness over criticism.

I practice patience with myself.

I soften towards others.

I accept this moment as it is.

With each breath,

I soften.

With each breath,

I choose gentleness.

With each breath,

I feel love.

I find love.

Take a few moments to just breathe here,

Letting that settle in.

Take a moment to feel the softness you've created in your body,

In your mind,

And in your heart.

This is ahimsa.

As you prepare to return to your day,

Allow yourself to carry this gentle awareness with you.

Give yourself permission to bring this kindness,

Love,

Compassion into your day.

When you're ready,

Bring your palms together at heart center.

Take a deep breath in through your nose,

And a long breath out.

Bow your head to your hands and thank yourself for practicing today.

I thank you for practicing ahimsa with me.

May you carry this gentleness,

Compassion,

And love throughout your day.

Thank you.