Effortless meditation is a practice designed to be simple and natural,
Making it easy even for those who struggle with traditional meditation techniques.
Unlike approaches that require intense focus,
Mental discipline or specific breathing patterns,
Effortless meditation focuses on allowing the mind to settle and to be.
Having said that,
In my guided meditation,
I may bring you through some breathing practice just to relax your body,
So just follow my instructions and allow your body to relax in the most natural way it knows how.
In Effortless meditation,
It is less about the trying and more about just being.
Hello and welcome to your meditation.
I hope that for you,
No one will disturb you for the next 15 minutes.
I know as parents,
That can be quite tricky at times.
So in your quiet,
Comfortable space,
You can sit or lie down.
Allow your body to relax.
If you're sitting,
Ensuring that you are fully supported,
With your feet and your legs any way you like them.
If you're reclining,
Fully support your body with pillows and perhaps a nice blanket over you.
Your comfort is most important here.
There is no need to be in any special meditative position,
Except maybe a straight spine so that we can breathe well during this time.
Now bring your hands to rest softly on your lap or on your sides.
If you have glasses on,
Make sure to take them off now and allow your eyelids to gently close.
And let's take a long exhale through your mouth together.
Now for the next few moments,
We will practice extended exhalation to bring your body into a more relaxed state.
We will be breathing through our nose during this time,
Inhaling for a count of four,
Followed by a very natural,
Brief hold and a longer exhalation for a count of six.
Let's begin by following my count.
Breathe in gently,
Two,
Three,
Four,
And exhale softly,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Your breath doesn't have to be very deep here,
Just comfortable inhales and exhales.
Breathe in,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six.
Continue this extended exhalation pattern on your own and release the need to hold count now.
Simply allow the out-breaths to be longer than your in-breath,
Releasing the tension and the responsibilities as apparent for the moment.
Softly repeating this rhythmic breathing for a few more times.
With every breath,
Feel your body letting go into your seat or your bed and allow your mind to settle into the present moment.
Now release the extended exhalation pattern and let your breath find its gentle,
Natural rhythm.
Begin to silently repeat the mantra,
Samporam Naham.
Quietly in your mind,
Or if you like to say that out loud,
That's okay as well.
Samporam Naham is a powerful Sanskrit phrase meaning,
I am complete.
With every gentle repetition,
Let the sound of these words become your anchor whenever your to-do list starts to come into your mind.
Now it is a misconception that you're supposed to have no thoughts when you're meditating.
In actual fact,
The natural process in meditation is that thoughts will come into our minds.
But as we meditate,
We are simply practicing bringing ourselves back to our mantra anchor.
As a working parent,
It is so natural for thoughts of endless tasks and responsibilities to arise.
And when your to-do lists,
Your deadlines and your obligations make their way into your awareness during this time,
Simply acknowledge without judgment and come back to your anchor.
Samporam Naham.
Samporam Naham.
Samporam Naham.
Your breathing may follow the pattern of the mantra,
But it doesn't have to be.
Now as you slowly repeat Samporam Naham,
The sound of it might change and that's okay too.
However,
Your mantra shifts.
Simply feel the vibration it produces,
Allowing it to resonate in you,
Affirming that you are complete just as you are.
There is no need to prove anything to anyone.
There is no need to be anything to anyone.
You are whole just as you are.
As you continue to breathe softly,
You may find yourself flowing between your own thoughts and Samporam Naham,
And that is what it will be.
In the moments when your thoughts come into your mind,
Gently return to the soothing mantra,
Samporam Naham.
Allow it to remind you that in this time and space,
You are not required to solve everything or to constantly give more to others.
Just being here is enough.
Now I will watch the time for you and let you know when it's time to return gently back to your body.
In the meantime,
Just allow yourself to be.
When your thoughts come,
Gently bring yourself back to Samporam Naham.
Begin to bring your awareness back to your surrounding.
Start to notice the rise and fall of your chest and belly with each breath.
Feel the peace and the confidence that comes from knowing that you are complete.
Now slowly when you are ready,
Deepen your breath slightly.
Gently move your fingers and toes,
Allowing your body to reawaken or carrying on the calm from this practice.
When you feel ready,
Open your eyes.
This meditation helps you to recognize that amidst all the responsibilities,
You have a dedicated space where you can connect with your inherent wholeness.
Enjoy your practice as a precious moment just for you,
One that nourishes and empowers you through every challenge and joy of your day as a parent.
Come back to this meditation as often as you like,
Every day if possible,
And carry the essence of Samporam Naham with you throughout your day,
A living reminder that you are enough,
You are complete,
And you are worthy of love without the need for endless doom or given.
I will leave you to take your time to return to your day.
