I'm Tanya,
And this is day four of our 21 days of meditation.
The more regular and consistent that we practice,
The easier it becomes.
So welcome everyone.
If you're new to the practice,
Or even if you're a seasoned practitioner,
One of the things that becomes the most challenging is just getting comfortable.
So I invite you to,
If sitting on the floor on a pillow isn't comfortable,
Then sit in a chair.
Some of the meditations we'll be doing later in our practice will actually be lying down,
More of a yoga nidra practice.
So if you are sitting on a cushion,
Again I invite you to get a little bit of a lift in your hips.
So you could be sitting on a pillow,
A folded up blanket,
Something to get those hips a little higher.
And something that you can find some length and comfort.
A lot of times it's discomfort in the knees,
Or it's in the feet,
Or the ankles.
We're going to go ahead and get started.
So every session I introduce a hand mudra.
And a hand mudra is basically a yoga posture for your hands.
And what it does is,
Hand mudras help to certainly build some strength and flexibility in our hands,
But also they stimulate nadis,
Energy channels within our bodies.
And they sort of create an intention too in our practice.
So what we're going to do today is the Dharmadhatu mudra.
And you're going to bring your right hand under the left,
And you're just going to cup the hands like so.
And then the thumbs will touch.
This is called the Dharmadhatu mudra.
And it is the gesture of tranquility.
The gesture of tranquility.
So immediately now we're going to invite in the idea of tranquility,
Right?
That doesn't always happen in our meditation.
But if we can start to invoke that,
Then it's kind of like a seed that we plant for our meditation.
So finding that seed,
Getting comfortable.
And we first just start to find a long spine.
And we want to feel not only the length of our spine,
We want to feel the width of our body.
We can have our eyes closed or open.
And we want to feel that our head is in a neutral position.
The chin isn't jutting forward.
The chin isn't dropped to the chest.
That our head feels neutral.
Not a lot of strain left or right,
Front or back,
Just more in a neutral position.
And our jaw is relaxed.
And if the eyes are closed or open,
The eyelids can be still.
And we start to now tap into our breath.
And just witnessing the flow in and out of your breath.
Today's meditation is based on the sound of our breath.
The natural sound of our breath is hum sa.
So let's first just listen carefully as we breathe in,
Inviting that in breath in as the sound of hum.
It might be a smooth hum.
And on the out breath,
It sounds like sa.
This is the natural sound of the breath.
It's a primordial sound of hum sa.
See if you can listen deeply to that sound.
The smooth breath flowing in and the smooth breath flowing out.
There's no right or wrong about the length of your breath here.
Is it easier to breathe in or is it easier to breathe out?
And are you hearing the hum more than you are the sa?
Hum sa means I am that.
I am that.
So in this breath,
I am that breath.
In this breath,
I am united.
In this breath,
I am one.
You may notice the mind wandering,
Questioning,
Analyzing.
So if you can bring your attention back to the breath hum sa,
You might even sense a pause between the breath.
When all activity stops.
When the mind becomes quiet.
When the pause is spacious,
Almost an eternal like feeling.
As we rest in our meditation with ease and comfort.
The breath is a ceaseless expression of us,
Of everything and yet of nothing.
That deep connection to life.
We welcome in all that arises.
As our breath enters our body,
We receive it.
And our breath exits,
We offer it.
And we are that.
Hum sa.
I am that.
As your mind wanders,
Bring it back.
This is meditation.
This is the process of recognizing that we are thinking and then we return to sensing.
We return to sensation.
We return to the oneness of a breath.
Hum sa.
The inhale hum.
Exhale sa.
Don't worry if you experience it the other way.
It matters not.
It is the primordial sound of life,
Of breath,
Of the oneness.
And we rest effortlessly within it.
Just a few more moments here.
Is there a shift in energy?
Is there a shift in your awareness?
Is there a shift in the breath?
In the pause?
Become all that arises.
And in the pause,
There's less movement,
Less agitation.
There is that stillness that is eternal.
So we're just @@!
%& Revenge again,
And as you hear the sound of the bell,
You can release the hand gesture,
Keeping the palms open,
Returning back to the space around you,
Sensing your body,
Sensing the surface,
Sensing your surroundings.
Namaste.
Have a great day.
