OM Come into your comfortable position Whether it's sitting down or laying down Make sure that you're comfortable Whenever you come into any mindful meditation practices It is important to remember that you feel comfortable This allows you to not be distracted for the duration of the meditation For the spoken part of this session,
Do try to stay awake if you are lying down Let's take a big inhale in Breathing in for 1,
2,
3 Retain the breath Exhaling out for 1,
2,
And 3 Doing that 2 more times Breathing in for 1,
2,
3 Exhaling out for 1,
2,
And 3 One more deep inhale 1,
2,
3 And exhaling it out for 1,
2,
3 Scan your body for any tight and tense areas Wherever you feel any tension Send relaxing light or a relaxing breath to those areas It may help to ground yourself to the earth Any parts of your body that are in contact with the earth or the surface underneath you Consciously feel the sensation of the contact of these body parts with the surface underneath you Relax your jaw,
Relax your mouth,
Relaxing the forehead Perhaps relaxing your shoulders Allowing a smile to come into your face When you have come into connection with all your bodily sensations And then let it go We can mark our breath,
Inhaling,
Exhaling Using as our goal 1 breath,
1 inhale,
1 exhale You can also go into the sensation of breathing Identify where it is you feel your breathing in your body Perhaps in your chest,
As a rise and a fall Maybe in your belly,
As it lifts and relaxes And similarly,
Your goal is simply 1 breath,
1 sensation 1 rise,
1 fall Whenever you lose that connection or rhythm,
That's okay You can consider that to be your magic moment The moment when you lose your connection to your inner consciousness,
Your breath,
Your breath sensation Simply let go of any feelings that arise from losing that connection And simply begin again Every breath pattern is an opportunity for you to practice compassion for yourself No judgements If you lose your connection to your breath,
Let it go And simply begin again You may have to begin again 100 times through your mindful meditations But even just 1 inhalation and exhalation is an accomplishment towards your goal of beginning again Sometimes distractions may be slight and you can't come back to your connection If the thoughts,
Feelings,
Memories,
Sensations are too strong and they pull you away from your connection to your inner consciousness Just let it go,
Begin again Every breath is like seeing a good friend across the room The room is full of people You see a friend that you have been longing to see for a long time There is a sense of expectation as you walk towards your friend Not pushing people out of the way but a smile on your face approaching your friend It is the same with every breath that we take The expectation of welcoming someone that we anticipate and welcome into our consciousness Visualize yourself now in your happy place,
Wherever that is Wherever makes you feel comfortable,
Peaceful and secure In your mind's eye,
Make this place real How does it feel?
What can you hear?
Imagine yourself in this happy place,
Surrounded by a bright,
Soft,
Beautiful ball of light You can keep it clear or you can color it with any color that resonates with you Make it as big as you can imagine,
With you at the center of this beautiful ball of light This ball of light protects you,
Radiates outward,
Pulsing gently inwards,
Pulsing gently outwards Nothing can penetrate your wall,
Your ball of protection Go back to your inner body Locate your heart that is beating in your chest Go within and find the sensation,
The inner body sensation of your heart Focusing on your heart chakra,
Imagine that your heart is a lotus flower,
Padma Imagine this lotus flower at the center of your chest,
As it slowly opens and blooms Our first mantra,
I AM CALM Drop this mantra into the lotus flower in your chest as you silently repeat it to yourself I AM CALM I AM AT PEACE State your mantra,
I AM AT PEACE,
Drop this mantra into the lotus flower at the center of your chest I AM STRONG,
State the mantra in your mind,
Drop it into the lotus at the center of your chest I AM PROTECTED,
Visualize the mantra and drop it into the lotus at the center of your chest Now is the time to bring to mind your sankalpa This is your deepest heart's desire for yourself at this very moment I AM and fill in that blank,
I AM healthy,
I AM safe,
I AM protected Look into your heart and discern what your deepest desire and wish for yourself is at this present moment Repeat your sankalpa to yourself and then drop this sankalpa,
I AM,
Into the lotus flower in the middle of your chest three times Continue to drop your sankalpa into the depths of your heart I AM STRONG Whenever you feel stressed,
Whenever you feel distracted,
If you feel insecure Know that you can always come to your happy place and affirm your natural state of being,
Which is your birthright To be calm,
To be at peace,
To be strong,
To be protected and to affirm your deepest heart's desire in the present moment Let us take one big,
Deep belly breath,
Inhaling through the nose For 1,
2,
3,
4,
Retain the breath,
1,
2,
3,
4 And gently,
Slowly release the inhalation,
Exhaling 1,
2,
3,
4 Namaste yogis Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls Please continue in your laying position for the full moon singing bowls
