And so,
After you have settled in your posture,
Close your eyes,
And we're going to chant the OM mantra.
And today we will chant 11 times,
And the sound will resonate in your body.
Try to feel that sound more,
Or at least equally to the audible sound that we hear through our ears,
Of course.
And to chant,
It is best if you can sit with your back straight,
That the abdominal muscles are relaxed.
And the sound will emerge from the navel,
Rising up slowly to the top of the head.
So let's begin,
You don't have to count,
I will let you know when the 11th OM is coming.
So,
Take a deeper inhalation,
Last one.
After we finish the chanting,
You can stay present or aware of that sound,
Or that silence that remains after chanting in your inner world,
The gentle resonance of the mantra OM,
Inviting our awareness,
Inviting our senses to withdraw inwards,
And to feel your whole body sitting in the meditation posture.
Notice the energy field in your body,
As if it's connecting all parts of the body into one.
The same energy you can feel in the legs and in your arms,
In the whole trunk of the body and in your head and face.
And whilst being in this inner realm of your body,
Bring your awareness to your face,
And let your face muscles relax.
Notice the two kinds of space available in your face,
One is the one that we see with closed eyes behind the forehead,
And there you can relax your eyebrows,
Releasing any concentration,
Maybe some lingering thoughts of duties or impressions from the day.
Then the space in your mouth,
And as we feel that space,
Your jaws can relax,
The whole face muscles relaxing.
Then from the face we come to the shoulders,
And it is not a physical relaxation that we use movement for it,
But in case you find some tensions there,
And by just accepting and very gently with exhalations,
You may generate that energy of releasing those tensions,
As if there was some kind of a weight on the shoulders and now it's been lifted off,
And there can be a relief,
A relaxation that's spreading from your shoulders through your back,
And this all is happening whilst you are within your body.
Then the abdominal muscles relaxing,
And you may start experiencing as if that inner space in the trunk of your body is expanded,
And there is a sense of ease physically,
Mentally,
Emotionally.
You may find useful to generate now some memory from the past,
When you were going on vacation,
And there were some preparations,
Someone fine to take care of your duties or house and so on,
But all's been arranged and you left,
And that moment when you sit on the plane,
For example,
And leaving everything behind.
Similarly in this moment,
Just let go,
Relax,
And feel the inner space in your body as the place of your retreat,
Your holidays,
Your inner sanctuary,
A silent,
Quiet refuge,
Which is filled with a light of a deep understanding,
Welcoming,
And although there is no one really there whom you could give a particular form at this moment or a name,
But still it feels as if you are meeting an old friend,
Welcoming you with open arms,
And a joy of again being together,
No words needed,
And you sense that that friend knows all events since your last meeting,
All your deepest longings or secrets,
Sorrows or joys,
But there is no judgment over it,
Only a happiness of being together,
And that complete acceptance allows you to relax even more,
To rest deeply in his arms,
For a moment nothing needs to be fixed,
Changed,
Improved,
Or be ashamed of,
And as we're breathing and relaxing,
More and more it seems you can't tell the difference between you and your friend,
And as we're breathing and relaxing,
More and more it seems you can't tell the difference between you and your friend,
Oneness,
Peace,
With the exhalations allow this inner peace to go out,
Sharing with the world around you,
No need for a particular object of it,
Just a made lens where it's needed the most,
Now you have become that friend,
A support,
A source of peace for all beings who need to come and rest,
Who needs that unconditional love,
Peace and acceptance,
Or who simply seek a friend,
And now we will again chant the OM mantra 3 times,
And after 3 OMs the peace mantra,
OM shanti,
Shanti,
Shanti,
With the chanting become aware of your being here again in the room where you are,
Deep inhalation,
Slowly move your fingers,
Bring your palms together and warm them up,
Place your warm palms on the face,
Gently massaging your face muscles,
Eyelids,
