Day 3.
Welcome your body and your breath to your meditation practice.
Please find a comfortable seat and sit with your eyes softly closed.
Tune in to the sweet rhythm of your breath.
Allow the sound of your breath to help draw your attention inward,
Quieting the mind.
As you sit in the sweet rhythm of your breath,
Continue to elongate your spine in both directions,
Rounding into the earth and stretching upward to the sky,
Sliding your head and shoulders back,
As though you're resting in a sweet support.
You can continue to follow the breath through the tip of your nose.
That cooling breath as you inhale,
And the warming breath as you exhale.
Our intention for today is surrender,
What it means to truly let go.
And we'll begin in a physical way,
Without letting our bodies collapse,
Bring your attention to the crown of your head.
And just feeling a softening and a widening of your scalp.
Maybe bringing a little breath into that area.
You might even place your hands on your head.
And just put a little pressure right at the top of your head,
And then feel your breath rise into your hands.
If you decided to put your hands at the top of your head,
Bring one hand to your forehead,
And continue to find a rhythm to your breathing that is sweet and slow.
Keeping one hand on your forehead,
Maybe the other hand to the back of your head now.
This is offering a response to the nervous system to let go,
To relax,
To cool down any stress and tension.
You might place your hands on your shoulders.
And just allow your breath once again to be smooth and even.
As you feel the support,
Your breath rises to meet it.
And then naturally,
Our body settles.
Your hands slide to the center of your chest,
Pressing one hand on top of the other.
And allowing the heart to feel safe so it can melt.
Feeling the breath in the sides and the back of your body,
Stretching and moving any energy that is stuck.
And letting your hands slide to your belly,
Letting your awareness follow.
Feeling how the breath is more natural when it's fuller in the whole body.
And how it helps us to free the tension.
And let your hands just rest down on your lap in whatever way is comfortable for you.
And continue to settle.
And at the very base of your spine,
Think of having an energetic grounding chord that's always moving us closer to Earth,
Connecting us to gravity.
And if you could imagine that you could sweep that grounding chord away and reestablish a brand new one,
What would that grounding chord look like?
Maybe it's a line of light,
Golden,
Shimmering light.
Maybe it's a waterfall of energy down,
Or a tree trunk can be as wide as your body.
Reestablish a feeling at the base and into the Earth that connects you down.
It's a feeling of falling almost,
Of really surrendering physically,
Energetically,
Mentally.
I like to imagine that this grounding chord is like a drain.
We can take whatever is no longer needed inside of us,
Physical pain even,
And let it drain out of us through that grounding chord.
Just letting yourself,
Giving yourself permission to settle and surrender,
To let go.
To free fall a little bit more towards the Earth.
And to find these moments where you're just suspended in space,
In the present moment space within yourself,
Which ultimately expands into the universal space around you.
And so as we stay connecting and imagining this grounding chord,
See if you can hook this grounding chord to the very center of the Earth.
Connect it like a magnet.
And know that you are anchored here until the rest of your body can stretch and grow and loosen and relax.
Feel the freedom that comes when you feel connected to your roots,
Connected to this support.
And so we'll sit in silence,
Continuing to give yourself permission to surrender,
To arrive again and again in the now.
To unplug from the past,
To let go of worry in the future,
To find how the breath brings you again home in your heart.
If you like mantra and want to use it as repetition,
You can think of OM as that most primordial vibration that resonates in all things in the universe.
You can add to this mantra.
We call them Bijas because they're syllable sounds.
This is in Sanskrit that have no one meaning.
But we can add to this OM mantra,
The syllable sound of Hreem.
Think of Hreem as your connection to Earth.
Holding yourself steady there.
Staying steady with yourself as we sit together in silence.
Soreheshvarpuriya dayan karali Ramana.
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As your thoughts arise,
Surrender them downward to that rounding core.
Empty yourself again and again.
Sit in the light of yourself.
Feel the light of yourself.
Do you see?
Do you see?
You can stay as long as you'd like in your meditation.
