Make yourself comfortable.
There should be nothing uncomfortable with meditation,
At least not in a physical sense.
Sometimes,
Like,
We rather,
Like,
I,
So many mornings,
I'm like,
I'd rather just go on my phone.
But I know that,
Like,
I can do that later,
And then I forget about it.
But get comfortable in a physical sense,
Because it will also be so much more likely that we show up for our practice if we're comfortable.
So when you've feathered your nest,
Allow your eyes to gently drift closed,
Or just lower them to a soft gaze,
If that feels more comfortable.
And just spend a moment here,
Arriving in this present moment.
Let your breath be as is,
But if possible,
Breathe in and out through your nose.
And just notice how the breath moves your body.
Feel the air as it enters,
Feel how it moves,
Feel where it moves.
And feel how the breath exits your body,
How it moves,
Where it moves.
And notice that subtle gap between your exhale and your inhale,
Between your inhale and your exhale.
And without forcing at all,
See if you can lengthen that gap just a bit.
And also see if you can,
Without using any force,
Make your exhale a little bit deeper,
Subtle movements,
And make your exhale a little bit longer,
A little bit softer.
Now move your attention to the sense of touch,
And feel where your body meets the surface that you're resting on.
Feel anywhere and everywhere that is touching something that is not air.
Feel the clothes against your skin.
Maybe you have a blanket or something on top of you.
Feel the weight,
The subtle weight of it resting on top of you.
Feel into the parts of you that are not covered by clothes or something else.
Notice the temperature of the air.
Pay attention to if the air is moving or is it completely still.
Let's take a deep inhale together,
Breathing in through the nose.
And hold your breath,
And then exhale softly through the nose.
Making the exhale slightly longer than the inhale.
And one more time,
In through the nose.
Hold,
And exhale through the nose.
And do one last round at your own pace.
A long breath in,
And then you hold it for a couple of seconds and breathe out.
Softly,
Slowly.
And when you're done,
Just let your breath return to its chosen pace.
And let's continue by asking ourselves a few sacred questions.
And the important thing to remember is to just ask the question,
And listen for the answer.
No need to force it.
Don't overthink it.
Just ask the question and listen for the answer.
And if nothing comes,
Enjoy the silence.
So we'll start by asking,
Who am I?
Who am I?
Just ask yourself over and over a few times,
Who am I?
And remember,
The goal is not to answer the question.
Just keep asking it.
Who am I?
And next,
Let's ask,
What am I grateful for?
What am I grateful for?
And the same thing here,
Just ask the question.
And whatever arrives,
Tap into that emotion,
That notion of gratitude.
And notice where you feel it.
And ask yourself,
What am I grateful for?
Who am I grateful for?
It can be a person,
It can be an animal.
It can be someone that is no longer in this realm.
That you are truly grateful for.
Just let them arrive as they do.
And notice where in your body you connect to this gratitude.
And ask yourselves a few more times,
What am I grateful for?
Who am I grateful for?
Next,
Let's ask,
What would I do if fear didn't stop me?
Ask yourself,
What would I do if fear didn't stop me?
Just ask the question and be open for anything that comes up.
And if it's completely silent in your mind,
As you ask the question,
Just enjoy the stillness and silence.
And keep asking,
What would I do if fear didn't stop me?
What would I do if I wasn't afraid?
Moving on,
I want you to ask yourself,
What does my heart truly long for?
And if you like to strengthen this heart connection,
You can put your hands or your fingertips over your heart.
And ask yourself,
What does my heart truly long for?
What does my heart truly long for?
And if you get no answers,
Once again,
Don't worry about it.
Just enjoy the silence.
The answers will come,
But not always when we ask the question.
So just keep asking,
What does my heart truly long for?
And keep breathing,
Keep listening.
Now let's set an intention for the day,
Ahead,
Or the night.
A character or a trait,
A way that you want to show up.
Something that you want to move towards.
Invite this intention and let it arrive just effortless.
And if nothing shows up,
Maybe that is also an answer.
Maybe it's stillness or silence that you want to move towards.
But whatever it is,
Also if you get a bunch of things just roaming at you,
Pick the one that came first.
You don't have to overthink this,
Or rather we shouldn't.
Just pick one and plant it in your heart as a seed.
Repeating it silently to yourself a couple of times.
Letting it take root.
And now take a deep inhale together with me.
And hold your breath.
Focus on the intention and hold your breath.
And exhale.
And as you breathe out,
Let go of the intention,
Let go of the questions,
The answers.
And the most important part,
When we let go,
We leave it to the universe to figure out all the details.
So let's take this a little bit deeper for just a few minutes.
We're going to use a mantra.
A mantra is a Sanskrit word that can be translated as mind vehicle or mind tool.
So it's something that we use to transport our awareness from this thinking mind into stillness.
We're going to use the mantra Moksha.
Moksha means liberation,
Emotional freedom.
So you can repeat it with me out loud if that feels comfortable where you are.
Just three times.
Moksha,
Moksha,
Moksha.
And now you can whisper it three times.
Moksha.
And now keep repeating it silently.
That is the most powerful way that we can repeat a mantra.
Just repeat it over and over again until it starts repeating itself.
And when you find that you have drifted away to thoughts or physical sensations or noises or voices in your room,
Just gently bring your attention back to repeating the mantra.
So this will be this gentle drift between repeating mantra and getting caught up in thoughts and drifting back to repeating the mantra.
I will keep track of the time and when you hear my voice again,
Just remain seated with your eyes closed.
Let's begin.
You can let go of the mantra keep your eyes closed and just listen.
When we are stricken and cannot bear our lives any longer,
Then a tree has something to say to us.
Be still.
Be still.
Look at me.
Life is not easy.
Life is not difficult.
Those are childish thoughts.
Let God speak within you and your thoughts will grow silent.
You're anxious because your path leads away from mother and home.
But every step and every day lead you back again to the mother.
Home is neither here nor there.
Home is within you.
Or home is nowhere at all.
That was from Hermann Hesse's essay Trees.
Home is within me or home is nowhere at all.
Moving out of this meditation I invite you to put your hands over your heart and gently bow your head toward it.
Thank yourself for showing up and silently or out loud I want you to whisper I love you because we need to learn to love first our own being.
On your next inhale raise your head back up start moving your toes wiggle your ankles bring some more movement into your body stretch a little bit and when you feel ready you can gently blink your eyes open take in the room give it some time just look around at your surroundings and the meditation is done great job and most of all thank you so much for taking this time and practicing with me have a beautiful beautiful day hope to see you soon again bye bye
