Go ahead and come to a comfortable seat.
You can also do this meditation laying down as long as you have a nice long spine.
So we'll be here for about 10 minutes so just making sure you're comfortable enough to sit for about 10 minutes.
You can start to soften your gaze or if it's comfortable you can close your eyes.
And for this meditation I like to bring my palms face down onto my knees just for some grounding and rooting down through your sitting bones reach tall through the crown of your head,
Lengthening your spine.
Let's go ahead and start with some deep breaths inhale through your nose exhale through your mouth let's do two more inhale through your nose exhale through your mouth inhale through your nose exhale through your mouth sigh it out.
Start to breathe in through your nose and out through your nose and take notice of your face just relaxing any tension.
Maybe shifting your jaw side to side lowering your tongue from your upper palate to your lower palate.
Try to release the muscles around your eyes.
Now tune into your physical body your anamaya kosha and notice how you've arranged the limbs of your body.
Notice the clothing on your skin and how that feels.
Maybe doing a body scan and just taking note of the sensations of your physical body.
We'll be here for about a minute.
Just notice your physical body without passing any judgments.
Now shift your attention to your breath.
We're shifting channels to our pranamaya kosha our energy body and just notice your breath here.
Where do you feel your breath?
Maybe you feel your breath in your belly maybe your chest maybe your nostrils.
Tune into the sensations of your breath.
We will be here for a minute.
Now we're going to go to the next layer.
Our manomaya kosha,
The mental body.
Tune into your thoughts.
Is there a thought pattern that is repeating?
How are you feeling emotionally?
Just notice your thoughts and how you're feeling without passing any judgment.
We'll be here for about a minute.
Allow the thoughts to come.
Now we're going to uncover the next layer.
This is the vigna namaya kosha,
Your higher mind.
Become the observer and the witness of your breath.
Your thoughts and your physical body.
This is the part of you that is infinite.
Become the witness to your thoughts and taking note of the space and the pause between your thoughts and between your breaths.
We'll be here for about a minute.
We'll be here for about a minute.
Now bring awareness to your next layer,
Your anandamaya kosha.
This is your bliss body.
Start to visualize a warm light at the center of your chest.
A very small warm light about the size of an almond.
This light is always with you and it never changes.
So start to visualize this light getting bigger,
Radiating outward until the light surrounds you.
Feel the warmth of this light.
Now visualize this light radiating further outward.
You need taking up the whole room and expanding outward,
Radiating your whole home,
Your city,
Your state,
Your country.
Imagine this light radiating and touching other bliss bodies.
Feel the light radiating outward towards the whole planet and the universe.
So start to draw this light in the universe,
The planet,
Your country,
Your state,
Your city,
Your home,
Your room,
Back around your body,
And bringing this light back to the center of your chest.
This is the part of you that is unchanged,
Is constant,
Is always with you.
I invite you to bring your hands to this heart center and maybe feeling the ebb and flow of your breath.
Maybe feeling the warmth of your hands,
Maybe feeling the beating of your heart.
And go ahead and rub your hands together,
Bringing the palms over your eyes gently,
Just feeling the warmth of your hands.
Maybe bringing that warmth down your face and on your throat,
And bringing your hands back down to heart center.
Go ahead and dip your chin and whenever you're ready you can slowly blink your eyes open,
Taking the colors in front of you.
Go ahead and coming back into the space.
And then just looking around your space,
Release your prayer hands.
Release your prayer hands.
