Hello and welcome.
Whether you have been meditating for years or are brand new and looking to establish a practice,
This meditation is meant to give you some gentle direction and help to clear any confusion about meditation that you may be encountering.
As I talk,
Take notice of your breath.
Be mindful with your breathing.
Do this with the intention of calming your body.
Thank you for being here.
My name is Adriene and I will be your meditation guide.
Everyone chooses to start meditating for different reasons and with different expectations or preconceptions.
Regardless of where you are on your journey,
I would like to remind you what meditation is not.
Meditation is not about completely clearing your mind or not having thoughts at all.
Meditation is a means of awareness of your thoughts without letting them sweep you away.
It is acknowledgement of the thoughts that you have without identifying with them.
There are many factors that can contribute to a busy mind,
However while meditating,
Remind yourself that you are okay.
You are not your thoughts.
You are not doing anything wrong by having thoughts during meditation.
So be gentle on yourself,
Always.
Your mind is going to do what your mind does,
Think thoughts.
That is perfectly okay.
Welcome those thoughts,
Then release them.
This very practice of awareness and redirection is meditation.
After a while,
Or perhaps even after one practice,
You will notice your thoughts as you go about your day.
This mindfulness helps us to be less reactive,
It helps us to pause,
Ultimately carrying your peace with you into the world.
Before we get started with a simple meditation practice,
I would like you to close your eyes and recall what inspired you to meditate to begin with.
For some,
It may have been stress relief or relaxation,
Taming anxiety,
Tension,
Or even pain relief.
It may be for more spiritual reasons,
Like quieting the mind to hear guidance from your higher self,
Your spirit guides,
The universe,
Or even past loved ones.
Your reasons for meditating are deeply personal,
They are yours,
And whatever they may be,
You are here,
Now.
For today's practice,
I would like you to take a moment and remember why you were inspired to meditate.
What were you hoping to get out of your time?
Now,
With that feeling of inspiration in your mind,
Take a moment to set an intention.
What would you like the outcome of today's meditation to be?
What called you here in the first place?
Allow yourself grace and compassion.
Accept the first answer that resonates with you.
Now I'd like you to imagine a ray of light above you.
It shines brilliantly upon you.
You may offer your intention to this light and gently let it go.
With your intention released,
And your eyes still closed,
It is time to settle in a little deeper.
Begin by taking a few deep breaths in through your nose,
Filling your belly and feeling it rise,
And then out through your mouth as if you are blowing a kiss into the wind gently.
Do this for a few times or until you feel the tension in your body dissolve.
For this meditation,
We will be using a mantra.
Mantra simply means mind tool.
Repeating a mantra gives your monkey mind something to play with so that you can access that stillness that lies within you.
For today's practice,
We will be repeating a simple and useful mantra,
SO HUM.
SO HUM is a Sanskrit mantra,
Meaning I am that.
It is a vibrational reminder of our connection with the universe.
For the next few moments,
Silently repeat SO HUM.
You may use your breath with the mantra as well.
If you are met with thoughts,
Which you will be,
Just gently redirect your mind towards the mantra and your breath.
Remember,
Be gentle with yourself,
Knowing that whatever unfolds during your practice is exactly what you need in this moment.
Let's begin.
I'll watch the time for you.
Silently repeat SO HUM until you hear my voice once again.
SO HUM.
Take a moment to appreciate the peace that you have inspired within you.
Now you are welcome to remain in this place of peace and quiet reflection,
Or,
If you feel ready,
You may begin to become aware of your physical body.
Give your body thanks for allowing you to be still.
Feel your heart beating gently.
Feel the rise and fall of your chest.
With this newfound gratitude,
Take a long,
Slow,
Deep breath in.
Now release it.
Do that once more.
Long,
Slow,
Deep breath in.
And release.
Take a few moments to notice how your body feels.
Your mind?
Did your thoughts slow down?
Savor this sense of peace.
Whether this was easy for you or difficult,
I encourage you to keep practicing.
As you move about your day,
Become aware of your thoughts.
Take moments to yourself to breathe and be mindful of the stillness that you carry with you.
Thank you for joining me today.
Namaste.
