This meditation will help you to turn inwards and to reconnect with the quiet wisdom that already lives inside of you.
That quiet space that holds the answers you've been waiting for all along.
We are going to do this meditation in three simple steps,
Nothing complicated.
First we'll do a quick body scan just to help you settle in.
Then I invite you to ask yourself a few powerful questions.
Questions that help you reconnect with what really matters.
And finally we drift into a quiet mantra meditation.
Just you,
Your breath and stillness.
So go ahead and get comfortable.
You can be sitting on a chair or on a couch.
You can be lying down,
Whatever feels good and right for you.
Grab a pillow or a blanket.
Light a candle if you'd like and take a few nourishing breaths.
Inhale.
Exhale.
Inhale.
Let the exhales be a little longer than the inhales.
This will signal your body.
It's okay.
We can calm down now.
There is nothing we have to do right now.
Nowhere we have to be.
Nothing we have to fix.
Inhale.
Inhale.
Exhale.
So let's get started.
I invite you to gently close your eyes if you haven't already closed them.
Gently bring your awareness to the top of your head,
Your crown and sense any sensations here.
Are you holding any tension?
What can you feel in that area?
Allow it to be.
Observe and then slowly move down to your forehead,
Your eyebrows,
Your eyes,
Your eyelashes,
Your nose,
The tip of your nose,
Your temples,
Your cheeks,
Your lips,
Your upper lip,
Your lower lip,
Your chin and your jaw.
If you're holding any tension in your jaw,
Allow it to soften and to dissolve.
You can do so by placing the tongue where the palate arches.
This will relax your jaw.
Let's move on.
I invite you to bring your awareness to your neck and to your shoulders.
Letting go.
Softening.
Unwinding.
Slowly move to your chest and your back and go down vertebrae by vertebrae.
Upper back,
Middle back,
Lower back.
Take your time.
There is no need to rush.
We've been rushing all our lives.
And when you have reached your tailbone,
Slowly and gently move back up until you reach your neck again.
Now let's go down your arms,
Past your elbows,
Into your hands and into your fingertips.
Feel the energy there.
Bring awareness to the middle of your chest,
Where your heart space is.
Feel your heart rise and fall with each breath and imagine a bright light illuminating that heart space and filling you with love and joy and peace.
Observe that white light for a moment.
Feel into it and then move on to your belly,
Your sweet,
Soft belly.
Allow it to relax.
Down through your hips,
Your thighs,
Your calves,
All the way down to your feet,
Your heels and your toes.
Now fully present,
Fully aware.
It is time to gently ask yourself the four soul questions.
Don't force any answers.
See what comes up naturally.
Whatever rises is okay.
There is no right or wrong.
This is not the time to think.
This is the time to feel.
Let the questions do the work and let them work their magic.
The first question is who am I?
Who am I?
Just let the answers come.
Don't try to analyze or change them.
And if nothing comes up,
That's okay too.
Who am I?
Second question.
What do I really want?
What is my biggest desire?
Feel into it and don't change whatever answer,
Image or feeling arises.
Let it be.
What do I really want?
Third question.
What is my purpose?
What is my purpose?
Again,
There is no right or wrong.
Today you might come up with this answer and at a time it will be another answer.
That's okay.
Just observe.
And the fourth question.
What am I truly grateful for in this moment?
What am I truly,
Truly grateful for?
Hold that feeling for a second.
Let it warm you from within and bring a little smile to your face.
And now,
Let's gently go a little deeper.
In the silence of your mind,
Begin to repeat the words.
I am followed by your first and your last name.
Say to yourself,
I am,
First name,
Last name.
And let that settle.
What arises as you hear your full name echo within?
Do any images surface,
A sense of identity,
Expectations,
Labels,
Stories tied to that name?
Maybe you think of your profession,
The work you do,
Or your plans for the future.
A place in the world,
As a son,
A daughter,
A partner,
A friend.
Just notice.
There is no need to judge.
No need to fix or figure out anything.
Simply observe what's connected to the sound of your name.
And now,
Let go of your last name and just say your first name to yourself.
I am followed by your first name.
Feel into that.
What shifts?
Does it feel more personal?
More tender?
Does it touch something softer maybe?
Something closer to the core of who you are?
I am followed by your first name.
And finally,
Let go of the name altogether.
Allow the identity to dissolve into spaciousness.
I am.
I am.
Just that.
Allow that to echo in the stillness.
Allow it to be expansive,
Spacious,
Boundless,
That deeper,
Wiser part of you that has always been there,
Waiting in the quiet.
And to help you guide you there,
We will introduce a gentle mantra,
A sacred vibration.
So hum.
So hum.
So hum is a Sanskrit mantra.
It means,
I am that.
Or just,
I am.
On your next inhale,
Silently say to yourself,
So.
And as you exhale,
Silently say,
Hum.
So you go,
So.
On the inhale,
Hum.
On the exhale,
So.
On the inhale,
Hum.
On the exhale.
This is your anchor now.
Let the mantra flow with your breath.
Effortless.
Natural.
If a thought comes up,
That's okay.
Gently return to the mantra.
If your mind wanders,
Softly bring it back.
The mantra may shift a little as you use it.
It might feel softer or quieter or even a little different at times.
That's completely normal,
Just let it be.
And always favor the mantra over the thought.
Always come back to So Hum.
I'm going to leave you here in the stillness for a little while.
You don't have to do anything or keep track of the time.
Let the mantra gently guide you all the way back to the wisdom that's always been with you from the very beginning.
I'll be here watching the time for you.
It is now time to begin letting go of the mantra.
When you feel ready,
Simply stop repeating it.
Let it dissolve like a whisper fading into silence.
And keep your eyes still gently closed.
Just rest.
Rest in the spacious awarenessness that remains.
Feel the peace.
Feel the stillness.
Feel the quiet presence of your own being.
And whenever you're ready,
Gently bring your awareness back to the space you're in.
What do you hear?
What sounds are arriving in your ears?
Just notice.
Observe.
What do you smell?
Is there a scent in the air?
Notice the taste in your mouth.
And lastly,
I invite you to bring one of the soul questions back into your awareness.
The question is what am I truly grateful for?
And to bring you back into the space,
I invite you to feel your shoulders,
Your neck,
Your back,
Your hips,
Your legs,
Your arms,
Your fingers.
Gently wiggle those fingers and maybe also wiggle your toes.
Feel the breath move through you.
Like a gentle wave.
You are present.
You're perfect just as you are.
You are whole.
And now,
You know where to find your true self.
It's always there,
Even in the busiest moments.
The stillness,
The calm,
The wisdom you are carrying.
It's never gone.
It's never far away.
It just takes you a few breaths to get there.
Namaste.
