Welcome to today's guided meditation.
In this practice,
We will be utilizing the tantric mantra Soham Namaha.
This mantra is a wonderful reminder that we are more than the human world,
More than our conditioning or the challenges we face,
But that we are the light,
We are awareness,
And we are connected to something beyond this human form.
For this practice,
We'll begin with a short body scan,
Arriving at the heart center.
We'll take a few moments to do a conscious breathing exercise and then become available to the healing energy of the mantra.
As we go through this practice,
I invite you to think of one thing that's really been challenging you.
What is one aspect of your life that you can invite a little bit of ease,
A little bit of unconditional love into,
And allow that element or that situation,
That dynamic,
To rest in your heart so that the healing energies that come with this mantra can support you and hold you in that space.
When you're ready,
Take a moment to get comfortable,
Whether that's inviting in pillows,
A blanket,
Or getting a cup of tea,
Opening a window,
Turning on a fan,
Anything you need to feel the most comfortable for this practice.
In the tantric tradition,
Tantra means the science of your awareness.
So it's important to explore,
To learn what is best for you,
So that you can receive the healing energies in the best way possible.
It's encouraged to sit in an upright position so that energy can flow through your chakras as you do this meditation.
However,
If you have physical pain or if it's uncomfortable for you to sit upright,
Then I invite you to lay down or to sit in a chair or do whatever you need so you feel the most held and supported in this practice.
Take as much time as you need to get ready,
And when you're ready,
I invite you to close your eyes.
And as you close your eyes,
Taking a moment to check in with your inner weather.
How is your inner world today?
Noticing without judgment if your thoughts are heavy,
If it feels comfortable to be here with your eyes closed.
Is there something bothering you,
Something uncomfortable?
Do you organically feel more grounded and centered today?
Knowing there's no right or wrong,
You're simply just taking a moment to arrive here with your body in this present moment,
Checking in with how you are today.
We'll begin with a body scan,
And as I say each part of the body,
I invite you to guide your awareness to that point,
Noticing how it feels to be grounded in this part of your body,
And internally repeating the name of that body part within.
Beginning now by guiding your awareness to the bottoms of the feet,
Internally repeating bottoms of the feet,
Shifting the awareness now to the tops of the feet,
Internally repeating tops of feet.
Continuing this pattern as you guide your awareness to the ankles,
Abs,
Shins,
Knees,
Hamstrings,
Thighs,
Hips,
Lower back,
Lower abdomen,
Middle back,
Middle abdomen,
Upper back,
Heart center,
Left shoulder and collarbone,
Left upper arm,
Elbow,
Forearm,
Wrist,
Hand,
And fingers,
Right shoulder and collarbone,
Right upper arm,
Elbow,
Forearm,
Wrist,
Hand,
And fingers,
Back of the neck,
Front of the neck,
Jaw,
Mouth,
Teeth,
And gums,
Tongue,
Lips,
Nose,
Cheeks,
Ears,
Eyes,
And eyebrows,
Forehead,
Top of the head,
Back of the head,
The whole head and face,
The whole left side of the body,
The whole right side of the body,
The whole front half of the body,
The whole back side of the body,
The whole body,
The whole body.
With your next breath,
Guiding your awareness to the heart center where we will allow our awareness to rest for the remainder of this practice.
Taking a moment to witness the breathing,
The rising,
The chest with every inhale,
Exhale,
Letting everything go.
And at this point of awareness at the heart center,
We'll invite in the aspect of us that is witnessing.
Who is the witness?
An aspect that lives beyond time,
Beyond the body and mind,
Knowing there's no right or wrong and that we're simply inviting this aspect in.
Be here to support us.
We'll begin now with our conscious breathing exercise by exhaling,
Releasing the air out of the body.
With your next inhale,
Guiding the breath to the heart center and then holding your inhale,
Taking a moment to feel the expansiveness of the awareness of the body as you hold the breath,
Exhale,
Letting go.
We'll repeat this a few more times.
With your next inhale,
Guiding the breath to the heart center and holding the breath at the heart,
Creating an internal moment of pause and exhale,
Letting go.
Inhale,
Holding the breath,
Exhale.
Inhale,
Hold,
Exhale.
One more time.
Inhale,
Hold,
Exhale.
Allowing the breath to return to normal,
Plant a seed of intention here at the heart space to cultivate courage,
Clarity,
And strength every day in every way.
Allowing the awareness to rest at the heart,
Knowing if you drift off,
That's okay.
Coming back with your breath when you remember to do so,
Allowing yourself to be available for the healing energy of the mantra.
Soham Namaha.
Soham Namaha.
Soham Namaha.
Allowing the body to relax,
Letting go of any tension,
Any tightness you're holding on to,
Creating space.
Soham Namaha.
Soham Namaha.
Soham Namaha.
Remembering to breathe.
Soham Namaha.
Soham Namaha.
Soham Namaha.
Soham Namaha.
I invite you to stay in the energy of this mantra,
Resting in the stillness of the present moment for as long as you want to,
Coming out only when you're ready.
Namaste.
