It is thru the body that we realize we are all sparks of DIVINITY
What is Meditation
Meditation is a state of no-mind. Meditation is a state of pure consciousness with no content. Meditation is the awareness that "I am not the mind." When the awareness goes deeper and deeper in you, slowly, slowly, a few moments arrive—moments of silence, moments of pure space, moments of transparency, moments when nothing stirs in you and everything is still. In those still moments you will know who you are. This is meditation. – Osho
Prenatal meditation
Get yourself Situated in A way where you can comfortably sit for seven minutes.
Roll thighs to support low back/ pelvis
Notice which parts of your body are resting into the floor and allow them to soften. Notice which areas in your body are feeling relaxed. Place one hands between breasts and one hand on lower abdomen around navel. Place hands in whatever ways feel comfortable and feel free to shift as you need to.
With each out breath allow yourself to breath out slower and deeper without straining the movement of breath in any way. As you reach the end of each out breath, take your time to allow the inbreathe to arise in your body. With each out breath gradually allow any areas in tension in your body to soften so that you can become more and more relaxed. where do you feel the movement of breath in your body? Do you feel the movement of your lungs and chest filling with the in breath, and emptying with the out breath.
Do you feel the movement of your abdomen, drawing in on the out breath and pushing gently away with each in breath.
Are you aware of the area between the two.
You can bring your inner attention to your heart space, and as you rest your attention into your heart begin to call upon your highest self to be present.
As you observe yourself from the pace of the heart, allow images sensations images thoughts to move freely, its ok for the mind to be busy, but focus your attention at your heart space and that alone will begin to quiet your mind.
Begin to observe the breath and breath in a way that allows the breath fill the womb space.
Bring the hand between the breast down to rest with your other hand on the abdomen. With each out breath draw your attention more deeply inward. With each out breath allow yourself to feel like you are being drawn through the outer layers of your skin, muscles of abdominal wall, and then deeper inside your womb.
Begin to become more aware of your baby in your womb. Are they asleep? awake? are they wiggling around gently or kicking. with each out breath become more aware of your baby. perhaps you know where they head is or their back.
Maybe you can feel their arms and legs, moving, or resting.
perhaps you even have a sense of how it might feel to them to be floating in the warm amniotic fluid. Surrounded by fluid, floating, in this warm ocean. Feeling the weight of their body supported by the warm water.
Feeling the edges of this ocean, feeling your body around that.
Begin to become aware of the sounds they are hearing- the sounds you are hearing around you- these sounds are muffled by the warm water. Gradually begin to sense the loudest sound your baby is hearing. The sound of your heart beat- Sense how this must feel to your baby. A regular rhythmic pulse surrounding them, Beating through their body. Familiar. Now bring one hand up to rest over your heart. Feel the pulse of your heart under this hand. Have a sense of the warmth of your heart of the nourishment and support that come from your heart to your baby. Of the love within your heart space that you are sharing with your baby.
If you have any sense of sadness or fear in your heart, acknowledge it.
and then gently let it go. so that you can focus on the love that is within.
Feel the texture of this love. Feel if this love has a color. Be aware of the connection between your two hands. Feel the hear and womb joined together. Feel your heart beating in the womb, in the body of your baby, Feel the quality of this connection between your heart and womb.
As you continue to breath, feel that you’re flooding breath and good energy to your baby as well.
Let hands be extensions of your heart, so that you’re feeding both yourself and your baby love.
Because your baby is a part of your body right now there has never been a more important time to start cultivating a sense of connection and bond with yourself and your child.
Even from inside the womb, babies love the sound of their mother’s voice. Mom need not have a professional singing voice – to baby she is beautiful and inmantra chanting, she is inspired. Not only does mantra chanting give babies the soothing comfort of hearing mom’s voice, but it also can uplift the mother herself.
Mantra chanting uses vibration and sacred sound to connect to the most infinite aspect of being, to open the heart, to quiet the mind, and to elevate the circumstances for both mother and child. Often women will feel a connection to particular mantras or shabads during pregnancy – if something calls to you, use it. For someone going through the tremendous changes of pregnancy and motherhood, mantra is a powerful tool for peace and joy.
Adi Shakti: for Strength of the Feminine
The Adi Shakti Mantra invokes the power of the feminine, the creative force. This is a great mantra to use in preparation for birth and throughout pregnancy. It connects to the highest manifestation of the mother.
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Complete Mantra:Adi Shakti, Adi Shakti, Adi Shakti, Namo Namo
Sarab Shakti, Sarab Shakti, Sarab Shakti, Namo Namo
Pritham Bhagvati, Pritham Bhagvati, Pritham Bhagvati, Namo Namo
Kundalini Mata Shakti, Mata Shakti, Namo Namo -
Translation:I bow to (or call on) the primal power.
I bow to (or call on) the all encompassing power and energy.
I bow to (or call on) that through which God creates.
I bow to (or call on) the creative power of the Kundalini, the Divine Mother Power. -
More Information:The Adi Shakti Mantra tunes one into the frequency of the Divine Mother, and to the primal protective, generating energy. It is said that chanting it eliminates fears and fulfills desires.
Some quotes Yogi Bhajan gave on this mantra specifically for women:
"Merge in the Maha Shakti. This is enough to take away your misfortune. This will carve out of you a woman. Woman needs her own Shakti, not anybody else will do it. When a woman chants the Kundalini Bhakti mantra, God clears the way. This is not a religion, it is a reality. Woman is not born to suffer, and woman needs her own power."
"When India and Indian women knew this mantra, it dwelt in the land of milk and honey."
Yogi Bhajan taught that after conception, the soul enters into the womb of a mother on the 120th day. This is a day of celebration and when the soul/child is entering the womb this chant is traditional.
SVADISTHANA CHAKRA MEDITATION
Position yourself so theres no holding of tension.
Begin a centering breath- one long inhalation thru nose matched in length to one long exhalation. Let your breath return to normal for several cycles, allow the body and mind to become still. Blood moves like a gentle stream in the body and the heart beats more softly and slowly reflecting the stillness of the mind as it finds its union with the body.
All is conscious effort towards union, the yoking of body and mind. As you are ready, take another long slow centering breath. slow silky inhalation of breath that fills the lungs and smooth even exhalation as the air gently spills away from you and with it, any tension you might have bene holding. again, let ur breath find its own natural rythm.
With muladara chakra, your focus is on grounding, with the second chakra open yourself to honoring the other and the self. To the idea of Relationship, empathy, creativity, and abundance.
Take a breath- long slow smooth in breath- followed by an out breath that is just as long and just as smooth and even.
Again, allow your breath to return ot its natural rythms, to its effortless flow in and out of the body. Free your mind to explore the region of the second chakra, the sacral plexus at the navel.
See the second chakra as an orange vortex of energy.
Imagine yourself, floating gently along a broad flowing river.
Knowing this moment as safe and calm, relax into the idea of FLOW. The river flows easily and gently and you relax even further into a natural buoyancy as you move along with the flow of water. The river itself is so broad it is barely distinguishable between the broad sky above. Feel the gentle flow of the water and know yourself as part of the river.
Comprised in such a large part of water yourself, the membrane between you and the molecules of water becomes fine and almost non-existant- you become the river. Free. and Fluid. And your slow and easy progress down stream is like the gentle dance of your openness to emotion, fruitfullness, to connection with the beloved.
Free from fear you swim gently in the fulid of your own expansive self- creative intrepid and sensual.
Stay with this image for a while, and picture yoruself as you float along lulled by the intrinsic dance of the river. See yourself as extending arms and legs wide your body becoming like a jelly fish- stretching and opening and undulating in a gensture of self expression and creative Fearlessness. And again in your minds eye allow your body to just go soft. Surrender to the flow of the river. Melding in to the fulidity of the water as it moves you. Silently repeat the following mantra: "I give myself permission to explore. I embrace my creative soul and know myself as free. I open myself to the abundance of the universe."
Picture again the orange energy of the second chakra, let it glow and spread out from the region around your navel to slowly fill your entire body. Let that orange light begin to spill donw your legs into your feet. allow that orange glow to spread upward through the torso and move down the arms to the fingertips, allow that flow to spill upward into the neck and head. see yourself as radiating with that orange light perfectly balanced. Every muscle soft as you move downstream on that gentle river.
Open yourself to every feeling, every sensations apparent in the fluidity of this chakra of the water element.
Repeat hte mantra: I allow myself to explore. I embrace my creative soul and know myself as free. I open myself to the abundance of the universe. the sound of the second chakra is VAM, VAM, VAM, VAM.
Float with no resistance, only flow, only peaceful surrender.
Know that like the river you are free, fluid, and flowing with the energies aroud you. Take this energy with you this receptivity and suppleness out in to the day.
Grounding meditation:
deep breath in and as you breath out just notice how your body is feeling rivth now, become aware of yourself sitting position, your back straight, your buttocks on the floor, your hands resting in your lap, your feet and legs heavy. Bring your attention to the breath. but only the outward breath. just be aware of each outward breath and stay focused, just the outward breath only.
become aware of the breath moving out. stay focused on the outward breath. brings your attention back to being in the present. notice the gap in concentration as you breath in. be aware of the space between the outward breath.
Resting now in timeless awareness allow the breath to be just as it is. To come and go as it will. a state of mental alertness, deeper and deeper relaxation. Creat in your mind now, a picture or image of a large tree. imagine you are sitting with your back agains the tree. feeling the roughness or smoothness of the tree agains the back. slowly merge yourself with the bark of the tree and become it. as you melt w the tree and become one w it, feel its a nd your roots penetrating deeply into the earth, visualize those roots sinking down in to the earth and spreading out to find nourishment from the soil.
Spreading out in a wide arch to absorb water and minerals from the earth.
feel yourself being held by the gravitational pull to the earth. feel the earth nourishing and feeding you so that you remain grounded and sink deeper and eeper in to a calm and still space. keep on allowing the breath to come and go as it will. feel the earth beneath you and feel yourself merged w the tree.
now watch the branches in your mind fanning out and extending upward into the sky. see feel or hear the branches reaching out towards the suns warmth and vitality reaching up to the sun for nourishment and life.
feel the solidness of the trunk as the center of your body, keeping you straight and upright. the trunk as the carrier for nutrients to flow through your body. with your eyes closed very slowly reach down and touch the floor beside you w the palms of your hands. as you do this, visualize that you are feeling the warmth of the earth and your connectedness with the earth. now very slowly turn your hands over still w your eyes closed so your palms are facing upwards and slowly raise your hands and eyes upward until they are extending over your head. as you do this, imagine that you are feeling the warmth of th sun and your connectedness to it. feeling your chest opening with your arms raised, feeling the energy flawy tin grow your body, the subtle vibrations of the life-force being drawn into your body.
slowly bring your hands and arms down and place your left hand about one inch below your navel and your right hand just below your ribcage - feel the warmth and flow of energy thourhg your hands into your body.
the warmth of the earth and sun - as above so below. holding you in harmony, groundeness, equanimity, consciousness, awareness, and in the still silent space come back to your breath once more. letting the image of the tree fade but knowing that you are imbued with these qualities that you are imbued w the qualities of harmony, quiecesne, equanimity, groundedness, awareness, consciousness be again just aware of the outward breath and the space between each breath .
The breath trailing out, the pause as you breath in. the out breath just be aware of the outward breath.
breathing in your own rhythm. breathing the stillness, each out breath centering you in this present moment.
breath w awareness each outward breath.
SAMPLE YOGA NIDRA SCRIPT INTRODUCTION
It is time for Yoga Nidra. You should be lying on your back with the knees slightly bent and supported. Make sure
that you are warm enough and that your position is one that will be comfortable for the duration of the practice. It
is best that you remain still during Yoga Nidra so that both your body and brain have a chance to fully relax,
however if you become uncomfortable, please feel free to change position. Allow your eyes to close and keep them
closed until the practice has ended.
The practice of yoga nidra is a practice of yogic sleep that will guide you to the hypnagogic state, a state of
consciousness between wakefulness and sleeping. Try to remain awake by listening to the sound of my voice. You
will be asked to move your awareness to various bodily sensations, emotions and images. Try not to concentrate
too intensely as this may prevent you from relaxing. During this meditation, please use and absorb what you need
in the moment and leave the rest behind. If the mind becomes overactive with thoughts and worries, just come
back to the sound of my voice.
RELAXATION
Become aware of any sounds you can hear in this moment. Nothing else but what you can hear without strain.
Begin to focus on the most distant sounds that you can hear. Let your sense of hearing radiate outward, searching
out these distant sounds and following them for a few moments. Move your attention from sound to sound without
labeling the source. Gradually bring your attention to closer sounds, to sounds outside this building, to sounds
inside this building, to sounds inside the room.
Without opening your eyes visualize the four walls of this room, the ceiling, the floor, your body lying on the floor.
Visualize your body lying on the floor, the position of your body, your clothes, your hair, your face. Become acutely
aware of the existence of your physical body lying on the floor.
AWARENESS OF BREATH
Become aware of your natural breath, become aware of your natural and spontaneous breath that moves in and
out of your body without any effort. The natural breath flows in through both nostrils. Notice the feeling of the
breath as it comes in and out of your nostrils. There is a sense of coolness as you inhale the breath. Follow this
feeling into your nose, your sinuses, the back of your throat, into your lungs. There is as sense of warmth as you
exhale the breath. Feel this warmth on your upper lip as you breathe out.
The natural breath flows through both nostrils during the inhale and the exhale. Allow your breath to become
longer and slower. Take a long slow inhalation, followed by a longer slower exhalation. Make your exhale even
slower - notice the slight pause after the exhale. Slow inhale, even slower exhale, and pause. Feel the urge to
breathe in bubble up inside of you. When you need to inhale, please do so. Long slow inhale, longer slower exhale,
and then pause where the body is neither breathing in nor out. Please continue breathing in this way. Now go back
to the natural easy breath, releasing any control over the inhale or exhale.
SANKALPA
Also say to yourself, “I am practicing yoga nidra, I am awake and relaxed.” ROTATION OF CONSCIOUSNESS
The practice of yoga nidra begins now. At this moment you should make your sankalpa or resolve. The sankalpa
should be a short, positive statement in simple language; try to discover one naturally. Please state your sankalpa
clearly and with awareness three times. The sankalpa you make during yoga nidra plants a seed in the fertile soil
of your mind to bring about transformation and healing.
We will now begin a systematic journey of sensory awareness throughout the body. You will move your awareness
to different parts of your body as soon as you hear them named. Please say the name of the part to yourself and
feel that part of your body but do not move any part. The practice begins on the right side.
Right hand thumb ... 2nd finger ... 3rd finger ... 4th finger ... 5th finger ... palm of the hand ... back of the hand ...
wrist ... forearm ... elbow ... upper arm ... shoulder ... armpit ... waist ... hip ... thigh ... knee ... calf ... ankle ... heel ...
sole of the foot ... top of the foot ... right big toe ... 2nd toe ... 3rd toe ... 4th toe ... 5th toe.
Left hand thumb ... 2nd finger ... 3rd finger ... 4th finger ... 5th finger ... palm of the hand ... back of the hand ... wrist
... forearm ... elbow ... upper arm ... shoulder ... armpit ... waist ... hip ... thigh ... knee ... calf ... ankle ... heel ... sole of
the foot ... top of the foot ... left big toe ... 2nd toe ... 3rd toe ... 4th toe ... 5th toe.
No go to the back of the body ... right heel ... left heel ... right calf ... left calf ... right thigh ... left thigh ... right
buttock ... left buttock ... lower back ... middle back ... upper back ... the entire spine ... right shoulder blade ... left
shoulder blade ... back of the neck ... back of the head.
Top of the head ... forehead ... right temple ... left temple ... right ear ... left ear ... right eyebrow ... left eyebrow ...
middle of the eyebrows ... right eye ... left eye ... right nostril ... left nostril ... right cheek ... left cheek ... upper lip ...
lower lip ... both lip together ... chin ... jaw ... throat ... right collarbone ... left collarbone ... right side of the chest ...
left side of the chest ... upper abdomen ... navel ... lower abdomen ... right groin ... left groin ... the pelvic floor.
The whole right leg ... whole left leg ... whole right arm ... whole left arm ... the whole face ... the whole head ... the
whole torso ... the whole body ... the whole body ... the whole body.
OPPOSITE SENSATIONS
Lightness/Heaviness:
Now imagine the whole body becoming light. As though your body could float away from the floor and toward the
ceiling. The head is light and weightless, the limbs are light and weightless, the torso is light and weightless, the
whole body light and weightless. You are rising higher and higher away from the floor.
Imagine your body becoming heavy. Feel the heaviness in all parts of the body, each part is becoming heavier and
heavier and heavier. The head is heavy, the limbs are heavy, the torso is heavy, the whole body is heavy. So
heavy that it is sinking down into the floor.
Cold/Hot:
Awaken the experience of cold in the body, the experience of chilly cold. Imagine being outside in winter without
enough clothing. You feel this chill permeating your entire body.
Now allow the sensation of warmth to spread throughout the entire body. Remember the feeling of heat in summer
when you are out in the sun with no shade. You feel heat radiating onto your skin, heat all around the body.
Anxiety/Calm:
Recollect the experience of anxiety, intense anxiety, and worry. Feel this stress in your mind and body but do not
concentrate on its source. Create the experience of anxiety as clearly as possible.
Now allow the feeling of complete calm to envelop you. Manifest the experience of calm in your entire mind, body
and emotions. You are relaxed and aware, you are completely calm.
INNER SPACE VISUALIZATION
RAPID IMAGE VISUALIZATION
Begin to concentrate on the space in front of your closed eyelids. Imagine before you a transparent screen as
though you were at the movie theatre. The screen is as high and as wide as the eyes can see. Concentrate on this
mind screen and become aware of any phenomena that manifests within it; colors, patterns and light. Whatever
you see is the manifesting state of your mind. Continue your awareness of this space but do not become involved,
practice detached awareness only. If any subtle images make themselves known, simply notice them without
directing the images. If thoughts occur let them come and go but continue watching the dark space, continue this
with detached awareness.
Now, a number of different things will be named and you should envision them on the level of emotion, memory,
and imagination as best you can. Jump from image to image as soon as you hear it.
red desert ...
peacock feather ...
Buddha meditating ...
doctors office ...
a good night’s rest ...
full moon ...
your reflection in a mirror ...
foggy morning ...
waiting for results ...
sun shining overhead ...
bouquet of flowers ...
tall tree ...
receiving help from others ...
cool clear water ...
making appointments ...
a relaxing afternoon...
laughing with friends...
a warm embrace...
burning candle ...
temple on a mountain ...
path in the woods ...
vibrant sunset ...
taking a deep breath ...
cat stretching ...
a beautiful garden path...
your favorite song...
the sound of my voice...
your body lying on the floor ...
REPEAT SANKALPA
RETURN
It is time to repeat your sankalpa. Please repeat the same statement made at the beginning of the practice three
times mentally now.
Come back to the feeling of your breath flowing in and out of your nostrils. Maintain your awareness of breath and
at the same time develop your awareness of your physical body. Your body is relaxed and lying on the floor. Feel
the container of your skin and the clothes and props that are touching you. Notice the heaviness of your body as it
rests on the floor and take your awareness into all the points that are touching the floor; the back of your heels,
thighs, buttocks, shoulder blades, arms, hands and head. Do not open your eyes yet, but visualize the surrounding
room. Imagine where you are in the room and the other objects that are around you. Lie quietly until you feel
ready to move. Start by slowly moving your hands and feet, take your time, there is no hurry. When you are sure
that you are fully awake, gently open your eyes. Please roll over to your right side. Stay on your right side for a
few more moments. Use your hands to press yourself up from the floor and let your head come up last.
The practice of yoga nidra is now complete. © 2007-2015, Cheryl Fenner Brown, PYT
SO HUM MEDITATION
This contemplation meditation is an opportunity to focus “thinking mind” on the mystery of being.
The yogic mantra “so hum” is not only a reflection of the sound of the breath but also carries a contemplative meaning: “I am that” (so = “I am” and hum = “that”). Here, “that” refers to all of creation, the one breathing us all. This contemplation meditation is an opportunity to focus “thinking mind” on the mystery of being and to reflect upon the interdependent nature of all phenomenon revealed by the sages and confirmed by contemporary physics.
How To Practice “So Hum” Meditation
Step 1
Find a comfortable posture for meditation (seated on a cushion or blanket, in a chair or against a wall). Place your palms facing up in jnana mudra (forefinger and thumb touching) with your palms facing up to open your awareness or facing down to calm the mind. Scan your body and relax any tension. Let your spine rise from the ground of the pelvis. Draw your chin slightly down and let the back of your neck lengthen.
Step 2
Bring your attention to the tidal rhythm of your breath, feeling the rise and fall of your inhalation and exhalation. As your focus settles on your breath, begin to employ the simple mantra “so hum.” As you inhale, silently say “so” to yourself and as you exhale, say “hum.” Once the “so hum” rhythm has been established, begin to contemplate the meaning of “so hum.” As you inhale with the mantra “so,” say to yourself ” I am,” connecting to your essential self. Contemplate the source of your breath: Where is your breath coming from? Through visualization, contemplate the 5 billion human beings and countless creatures on Earth being fed by the same tidal rhythm of the breath.
Step 3
As you exhale with “hum,” inwardly say “that” or “all that is.” Feel how your exhalation releases you into the expanse around you. Visualize your exhalation leaving your body through your nostrils and then merging back into the atmosphere, back into infinity, back into “all that is.” Stay with this contemplation until you naturally begin to settle into a state of unified consciousness (which may only be for a few brief, refreshing moments at a time). If a thought (vritti) arises, come back to the simple mantra, “so hum.”
Tips for Your Practic
In the beginning, it may be helpful to set an external timer for 10, 20, or 30 minutes so you are not distracted. When you are finished, bring your hands together in anjali mudra (prayer position) and close with a moment of gratitude, reflection, or prayer to soak up the energy of your meditation into your being and life.
SAVASANA WORDS:
Savasana is often called the most important pose in yoga. All of yoga practice, in every form from Iyengar to Kundalini, intelligently informs the body of neuromuscular changes. That is to say, the practice of yoga fundamentally changes the structure of who we are. Savasana, allows the body to rest in order to integrate and accept these changes prior to entering the fray of normal life. This is especially important for the nervous system. In Kundalini yoga in particular, enormous stress is placed on the nervous system in a controlled way in order to strengthen it. Just like lifting weights at a gym to grow your biceps, placing controlled stress on the nervous system allows your body to develop a strength and endurance that allows you to cope with normal life. However, if you do not rest and give the nervous system time to integrate these changes, but instead jump straight into normal life activity, at worst you run the risk of a “over-training”, where essentially your nervous system and your neuromuscular system become too tightly wound and at best you simply don’t derive maximum benefit from your practice. In particular, Yogi Bhajan included savasana with Sat Kriya, saying that it was important to rest for an equal amount of time to your active practice in order to integrate the benefits.
not about collapsing, it s about assimilating. Its about giving the intelligence of your body the time to absorb and assimilate the patterns you initiated. this is what will make your practice more effective. this is what allows you to transform and evolve in a wide variety of aspects as opposed to just stretching the muscles. this pose hands the reigns to the intelligence of the body.
A 5-Minute Meditation to Open Your Heart
Breathe in. Breathe out.
Breathe in. Breathe out.
Breathe in and breathe out and just let go of all that stuff that is stuck inside you.
This is a special day and we don’t want to carry any old stuff with us.
Put one hand on your heart and one hand on your belly. And as you breathe quietly, notice how comforting that feels. Be aware that you can do this anytime and anywhere and take care of yourself.
You can make yourself feel better with simple gestures and your own breathe. How it calms you down. It lets yesterday go. It gives you a feeling of safety. You are here for yourself. And as you release yesterday and even this moment, you allow your full attention to come into this day, this hour, this time. Turn your full attention to this wonderful, wonderful day.
Let your heart open and make room for all the good of the Universe to come in.
All is well.
Yoga in its broadest sense includes a belief in a permanent divine light of awareness and an impermanent world that is constantly chagning. this perspective promotes kindness and selflessness and reduces attachment to material objects. Seeing the light in other beings, removes outer judgment and promotes love and community. the greeting Namaste, is composed of NAMAHA, salutations to or reverence to, and TE, to you (intimate). Namaste truly means reverence to the inner light of awareness in you. that light that is shining in each person. it is saying I on the inside am the same, as you on the inside. So, this promotes the golden rule, if your point of view is that each person is a reflection of you , you will treat others like you'd like to be treated. Each of us is an outer shell that surround the inner light. The outer shell is the sum total of whats happened to us in this and previous lives. In the oldest Sanskrit texts the rig veda, there is a phrase, .... , this means, "the wise call the one truth by many names, the one truth is the inner light of awareness.". you can all it what you want. Lets talk about that light, it is unmanifest, meaning, you can't see it heart it touch it, all you can do is experience it. there's no way that any one can prove its there. the manifest world is everything we can sense. the light of awareness is the seer or the witness, the manifest world is the observable. the light of awareness in a sense is like a divinity that is passively watching what happens in the manifest world through your individual field of consciousness.it is consciousness. the manifest world is unconscious. the light of awareness is permanent, the manifest world is impermanent.
and each of us has a drop of this light which is part of the universal ocean of awareness. humans animals excreta. the more time we spend experiencing this deep illuminating presence the more kind and compassionate we become. this is where meditation is important, the more time we spend in meditation connecting to that consciousness, the experience there will affect your actions. when your field of consciousness is clear, this light will shine into your eyes into the world and present itself as selflessness kindness understanding peace joy compassion. Thinking of others is an indication your light of awareness is shining through. It provides illumination, more of an energetic illumination, it illuminates your field of consciousness. this eternal quiet awareness, and affects our actions. How can we apply this? Sit quietly and think about who is thinking. when you have a though you have the ability to self reflect. you can witness yourself thinking. what do you observe? another way to apply this is practice namaste without saying it. each time you encounter another person, see the light behind their eyes. honor that light.
To connect to the light of awareness allows us to be kind and compassionate.
MEDITATION
All time- golden meditation practices.
This is the practice on finding and meditating on the center- The gap- the space between one breath and another.
Theres this wonderful understanding- that any action, thought, or the breath- its always flowing through the still point which is its source. and that still point, if we can find it, locate it, rest in it for even a fraction of a second, is going to open us up to the power and energy of source itself.
The most accessible tool for this meditation is the space between the inhalation and exhalation and exhalation and inhalation.
The space between one breath and another is the space of god. The space where the inner self is discovered. for me that is an incredible piece to remembereed, its not just a technique it is a doorway into the supereme.
The great spaceousness out of which every thing arises. The yogic Geography for finding this space is in the tantras/ And what the tantras say is that this space the medya is located 12 fingerwidths below the nostrils inside the body in the pace of the inner heart. and also locatied 12 fingerwidths from the center of the chest in the space that is the outter heart.
In the tradtion it is said the natural breath flows in down to the inner heart, and the external breath flows to the outter heart. In other word what the Seer's say is that there is a geography in the subtle body that we can find and follow and lead to that spaciousness to the absolute.
Lets begin by finding ourselves a stable meditation posture. Rotate shoulders so that the shoulderblades support you from behind. Drop them so they are not ridgid. Inhale and with that breath in, let the breath come down to the sits bones, and as you exhale, feel the lower half of the body get heavy and taking the support of the earth.
Inhale to the sitting bones and exhale with the feelinging that the central channel subtle core that runs throhg the middle of hte body is the channel through whihc the breath allows the spinal column to elongate. Close your eyes Feel the contact of the body against seat, clothes agains the skin, allow the face to become soft. Let your tongue soften in the floor of the mouth. Ask your shuolders to soften your belly to soften, your jaw to relax. Bring your attention to the flow of the breath.
Im going to ask you to hold the breath for a fraction of a second so you can get a sense of that gap. Then, we will practice this with your own natural breath.
follow the inhalation as it flows into this space in the center of the body behind the breast bone. And exhale feeling the breath rises from that space falls out the nostrils and merges into the air 12 fingerwidths outside the body. follow the arc. Inside to the inner heart, outside to the outter heart. At the end of the inhalation before the exhalation begins there is a tiny pause, and that tsame pause exists before the inhalation. Spend a moment to lengthen that pause just enough.
Do Five rounds like this. A fractional consciously held pause on each end of the breath.
Now follow the breath without making the effort to pause. Bring your attention to the pause that happens naturally, where it merges in the eair outside, and emmerges from within. that space, as small as it is, is the doorway to the stillness and power of the divine essence that is at the heart of who you are.
You may find your attention naturally graviattaes to the inner space. The inner junction point, or that it naturally gravitates to the outter point.
Find the still point where your mind and heart are attracted and make that the focal point of your practice as the breath flows.
ANJA CHAKRA MEDITATION
Anya Chakra
as with any other meditation begin bringing your attention inward in a general way. eyes closed body is still. comfortable.Feel position, the architecture of arms legs torso.
In any meditation we bring our attention from the gross physical, into the energetic subtle. For this meditation deeply relax your body and feel the energy inside of it.
The chakras or energy centers their made of pure energy- so you won’t find them with a camera or autopsy. We use the frame of the physical body to find them.
The 6th of 7 chakras, Anya chakra, is placed around the pace between the eyebrows inside of the head. So if you ring your attention to that space. bring a finger and bring your attention there, where nose becomes forehead and imagine inward from that point.
The anya chakra sometimes this space referred to as the third eye. Interestingly the space where the r l optic nerves meet.
The spiritual eye. bring your attn w the breath right into that space and see if you can see feel envision imagine a blossom of energy. The color of this chakra is indigo violet. A deep blue purple color.
Indigo is a flower native to India. So perhaps you see this blossom.
every time you breath let your breath pass through this center. The anja chakra is associated with insight, or conception of the universe. Our connection with the source energy, intuition, and higher power. This place is where we have our “sense of our self” in a conceptual way.
Our opinions, our concepts about where the world comes from, what our essence is, all of these concepts have their seat here, between the eyebrows in anya chakra.
This is the point where the experience of the divine energy, that supreme divine essence contracts to become ME. Who ever you are.
See what you yourself experience as you breath and allow this center to become clear and luminous. Keep your eyes soft, your eyeballs are wired into this center, your brain…. and when you’re working on a problem and thinking intensely, we scrunch the forehead here, if you worry, you scrunch the forehead here. If you can’t accept something…. let this space be open like a baby’s forehead.
Relax and breath and let Anya chakra open and see for yourself what you experience here. When you bring your attention here in meditation, its common for images to arise. Let them arise but you don’t have to follow them into a stream of thinking, but let them arise and subside. Keep bringing your attention again and again to the Anya chakra.
When you release here, you allow yourself to be DIVINE. You allow the reclamation of your own supreme essence, which is divine. Your essence is sacred.
All the experiences that you have as a human being can bathe in the light of this chakra as it opens.
Everytime you wander down some thought path, come back to the anya chakra. this ball of light, this blossom of light or energy opening at the third eye center.
Allow everything else in your body to continue to relax very deeply. Notice how the energy is there in this center. There in this chakra. Allow whatever work the energy needs to do here, allow it to be done. It will move and clarify this center for you, you don’t have to do anything but breath and allow.
Let the breath be however it needs to be, gentle or strong. Deep or shallow. Your
SVADISTHANA THEME
This comes at a time when fear is predominent in the hearts of many, and also at a time when our own inherent nature is asking us to embrace the world and our communities and one another on a micro and macro level.
The Svadhistana Chakra- or the sacral chakra- which deals with relationships, community, empathy, nurturing, and intimacy is particularly stimulated by the late Fall and Winter Seasons for obvious reasons. This is a time of community.
Are we all aware on some level the subconscious unity and connectivity that become more apparent and almost tangible at this time of year?
Thus, I'm sensing this sort of Tug-O-War, people disagreeing, people stuck in fear, shutting down their own abilities to feel, etc - and it will have an effect.
It is such an important time to power up this chakra and to sit in a solid position of love, empathy, but also integrity- no matter what happens and what decisions are made beyond our individual control. It is our own integrity that honors our values as human beings.
The interesting thing about aliging ourselvs this way is that it doesn't only serve the world but it serves us. It keeps our subtle, physical, emotional bodies healthy, vibrant, and aligned with the universe.
GODDESS MEDITATION
Begin your meditation by sitting in a quiet place. Mentally surround yourself with a zone of silence as if you have drawn a veil between yourself and the world. Gradually, begin to slow the rhythm of your breath. As you inhale, then exhale, let your breath carry you deeper and deeper within. As the distractions of everyday life fall away, let your awareness drop down into the inner chamber of your heart.
Next, imagine that you find yourself walking along a pathway that leads you further and further away from civilization, and deep into the heart of a primeval forest. As you follow this trail, imagine that you are winding around and among trees that are hundreds of years old. Flowers carpet the ground and birds sing. In the distance you hear the muffled roar of the ocean waves, rising and falling, rising and falling, like music. Your heartbeat, your breath, and the ocean waves keep time with the rhythm of nature.Soon the path you are on brings you to a tiny, crumbling, stone sanctuary. A place so old and hidden it had been forgotten by time. Thickly covered with vines and gnarled branches, it is clear that no one entered this chapel in centuries, perhaps even thousands of years. Intuitively you sense that something mysterious yet deeply familiar lies within this ruin of a forgotten shrine. Slowly you push open the door and enter. As you open the door, something old and timeless opens within your soul as well.Once across the threshold, you find yourself immersed in an atmosphere that is sacred and holy. Vaulted ceilings arch over a rough, stone altar at the front. Candles are burning, there is a smell of fragrant incense. On an altar stands a statue of the female deity, the Goddess. Her face is so old and dark with time, the lines on her body so worn from the touch of praying hands that you cannot even tell what religion she belongs to. She is simply the Mother, god as a woman, the one to whom the world turns in all its grief and suffering. She is Sofia, Kwan Yin, Mary, Sarah, Fatima, White Buffalo Woman, Isis, Sita, Innanna, and Demeter. She is all the feminine faces of God, but she is more than that. She is the mother of life itself.
Kneeling before her in reverence, you bow your head in prayer. Immediately you are embraced by her being, and the cares and worries of the world fall away, soothed in her loving acceptance of all your human faults and frailties. Entering even more deeply into your meditation the statue you are praying before suddenly comes alive as a real being and now you find yourself before the mystery of the living mother of all creation.
As she comes to life, the chapel fills with a warm and golden light. Now the face of the ancient mother becomes animated with feeling. Seated before her you gaze into each other's eyes. She penetrates your soul with a glance that loves you to the core of your very being. Emotions of sweetness, mercy, and loving forgiveness emanate from her, sweeping over you in waves of bliss, healing all the parts of your that are hurt, broken, and wounded. Held within her arms, taken onto her lap, you become like a little child with its mother. You touch her hair, her face in loving affection, and feel her loving affection for you in return.
Going more deeply into this experience you begin to feel as if the body of the ancient mother is the gateway to the body of creation itself. Going beyond her form, you enter into a communion with the body of the earth -- all her creatures, trees, oceans, rivers, mountains, cities, and people. Going even beyond the earth, feel the body of the ancient mother expand into space, becoming the bodies of the stars and the planets and the whirling galaxies that are spread over the universe like a mantle of bright jewels.
Chakra Healing Guided Meditation Script
Allow your eyes to comfortably close, and come down into your breath, into your body, relaxing your belly, softening your mind.
Feel the support beneath you, connect with the ground below. And let it take your weight.
Become aware of the sounds around you - let them be there.
Notice the light and shade, the air touching the surface of your body.
Sense the sky above, and the horizons stretching all the way round you, the earth below, supporting you.
Allow your mind to empty what it no longer needs to hold on to, let it go, flow out and away. Allow your body to release what it no longer needs to hold on to, let it go, flow out and away.
Draw yourself back from where you’ve been in your day. Draw your energies back home to your centre. Ground yourself in this moment, here.
Begin to sense the space around you. Breathe with the space, and become aware of the rise and fall of your breath, its coming and going, the sensation, sound, temperature.
Breathe down to where the weight of your body rests, below the base of your spine – to your root - your Chakra of Belonging. Breathe into your Root. Let it soften and gently expand on your breath, taking in nourishment and life force energy.
Allow your Root to connect down, down to ground below, deep into the earth. And invite in the colour red – the colour of the earth. Bathe your Root with red: empowering, embodying, grounding you in the ‘here and now’. Let your Root take what it needs. And say the words: “I am here” “I have a right to be here, as I am”, “The Earth supports me”.
When you are ready, allow your awareness to move up to your belly, just below your navel – to your Hara - your chakra of emotional intelligence, choice, creativity, movement and pleasure.
Breathe into your Hara, let it gently soften and expand on your breath, taking in nourishment and life force energy. And invite in orange – the colour of the setting sun, Bathe your Hara, with orange, balancing, empowering, motivating. Let your Hara be fed and say the words: “I honour my needs” ,“I allow myself to be nourished”.
And when you are ready move your awareness up to the soft area below your breast bone, – to your Solar Plexus - your chakra of personal power.
Breathe into here, allowing your solar plexus to soften and expand on your breath. And invite in the colour yellow – the colour of sunshine. Bathe your Solar Plexus with sunshine, replenishing, restoring, nurturing. Letting your Solar Plexus take what it needs. As you say the words, “I value myself” “I am enough”, “I am more than enough” “I am worth my weight in gold”.
When you are ready bring your awareness up to the centre of your chest - to your Heart – your chakra of self-development and unconditional love.
Gently breathe into your Heart, letting it soften and expand on your breath. And invite in green - the colour of spring, or rose pink – whichever feels right. Bathe your heart centre with nourishment, renewal, healing. Let your Heart take what it needs and say the words “I am greatly loved”. “I allow myself to give and receive love freely”. “I am nourished by the power of love”.
In your own time, move up to your neck – to your Throat - your chakra of self-expression and personal will.
Allow your throat centre to soften, expand and b-r-e-a-t-h-e. Inviting in blue – the colour of sky. Breathe sky into your throat centre, clearing, opening, softening the need for control, freeing self-expression and creativity. Let your Throat take what it needs. And say the words “I hear and speak my truth”, “I express myself freely”. “I allow myself to go with the flow of life”.
When you are ready, take your focus up to your forehead - between your eye brows - to your Third Eye – your chakra of wisdom and intuition, gently allowing it to soften, expand, and breathe.
Inviting in indigo - the velvety colour of night sky. Bathe your Third Eye with indigo, soothing, balancing, bringing clarity, insight and understanding. Let your Third Eye take what it needs. And say the words: “Everything is unfolding as it should”.
Moving up, in your own time, to the top of your head- to your Crown, your chakra of ‘oneness’ allowing your Crown to breathe.
And gently invite in a light violet, softly bathing your Crown, balancing, restoring, harmonising. Let your Crown take what it needs. And say the words “I am one with the Universe”. “I am one with the Whole”.
When you are ready come back to yourself as a whole, back to the ebb and flow of your breath, back to your centre. Breathe in to your core. And say the words “I am whole”. “I am perfect just as I am”.
Allow the energy of the words to bathe your body, mind, emotions, spirit. And take what you need.
And, in your own time become aware of the air on the surface of your body. The sounds around you, near and in the distance.
Close your chakras down a little - just having the intention is enough. Become aware of the support beneath you. Notice how you feel. And hold yourself with loving kindness, for the beautiful, unique being that you are.
When you are ready you can draw this meditation to a close.
Colour-Breathing Meditation Script for Muladhara/Root Chakra
Get comfortable.. if you`re lying down let your whole body relax and become comfy. If you`re sitting, then relax your hands on your lap or at your side, whatever way feels comfy.
And close your eyes. This is your time now, so leave all your worries at the door. Allow yourself to relax into the flow of the moment. Whatever comes easily for you is just right. There is only right here, right now, the future and the past do not exist right now.
Notice any sounds outside of the room, acknowledge them and let them go. Notice any sounds inside of the room, acknowledge them and let them go.
Tell your body to relax. Let your feet & legs soften into position. Drop your shoulders. Relax your hands. Allow your full body to soften down and relax into a natural position. Now tell your head and face to relax. Your scalp and hair. Your ears, your jaw and chin, your cheeks, your nose, your eyes, and your eyebrows..your forehead, all soft and relaxed.
Take a cleansing breath in…and breathe out the tension in your body.
Allow your breathing to fall into its own natural rhythm, not trying to control it in any way. Just observing as you breathe in relaxation, and breathe out tension. Breathing in, breathing out. Just watching the natural rhythm of your breathing.
Bring your attention to the base of your spine. Imagine a lovely little red light there…swirling around like a little whirlpool. Try to notice how it feels, how it looks. Try to get a sense of how it is functioning, is it swirling and moving, what speed is it, does it feel fast or slow, a little small light or a big enlarged light. Now bring your attention to your breathing- breathing in relaxation breathing out tension. (repeat) Now begin to breathe in some red light into your Base Chakra, watch as the red glow starts to gently spread out. With every in-breath you pull in more fresh red light, allowing it to fill your Base Chakra and spread outwards… Breathing in red light energy, breathing out tension. (repeat). This red light brings you health, security, strength.. Let the red light fill you, as it spreads down to your toes..feel it empower you as it connects you to the earths energy. Feel the lovely red glow as it gently spins and envelops you. You are strong. You are safe. You are grounded. Breathing in fresh Earthy energy, breathing out the old. Breathing in security, breathing out fear. Breathing in confidence, breathing out all those fears. You are secure, you are safe, you are grounded.
(Closing down the Chakra): Bring your attention to the red light of the Base Chakra. Visualise it getting smaller, bringing it down to around the size of a fairy light, bringing it to normal function. Repeat to yourself “My Base Chakra is working at normal function”. “I now have a balanced approach to meeting my Earthly needs. All my needs are taken care of”.
Bring your awareness back to the flow of your breathing, in and out, in and out. Notice the cool breath as it comes in through your nose and down the back of your throat and into your lungs. Notice the natural movement of your tummy as you breathe, in and out. Be aware of your full body again as it rests against the floor. Bring your attention to your toes, and give them a little wiggle. Then to your fingers and give them a little wiggle. Give your shoulders a little shrug. Let yourself be aware of the room again, of all the sounds close by. And when you feel ready to, you can open your eyes.
Heart Chakra - Opening the Heart Meditation
Hold hands in prayer - universal mudra or hand position in all of the worlds religion, we associate it with praying in judea christian tradition and in the east its a mudra of two being really one- our twho hands come together at our hearts to become one in our hearts. Individual consciousness merging with universal consciousness.
Flower visualization. Visual a beautiful flower bud closed in the center of your chest, right under your hands inside your chest. it can be any color. Visualize the outer petals opening and as they do so rays of light are shimmering out in all directions throughout your body and out into the air around you.
Visualize the next layer of petals- waves of light come floating out- and now the next layer opens, and rays of light come flowing out. One more time. Opening the flower fully, see it in all its beauty and natural perfection, radiant with waves of light from the center of light, from this flower, throughout the body, and out in to the world.
The energy and path of the heart chakra is one of opening. So this visual is a great way to trigger that opening within your energy being and in your spirit. Open yourself to receive help and support in this world and also divine help and support- whatever that means to you.
Focus between the shoulder blades in the back body now- feel right between the two blades, back of the heart chakra along the spine.
Just imagine that there is an opening, and as it opens a beautiful white gold light is streaming into your back. This beautiful white gold light represents divine support. Help. Guidance. In whatever form.
Within this physical relm or coming to us from other means. thoughts intuitions messages. Allow yourself to feel as if you are letting go and you are allowing yourself to receive this help and support and this light in your back. and it is limitless. See if you notice any resistance. We are so conditioned to be self sufficient and so fearful of making ourselves vulnerable that we often close ourselves off to help and support and this exercise is a wonderful energetic approach to increase you ability to open to help and support of all kinds.
Our back is where we are most vulnerable, we don’t see we don’t have eyes there so we feel as if danger could be lurking. This is a way of switching this, our back is like the ultimate “Someones got your back” . Now that you have all this light streaming in visualize support in the form of beings or symbols or dieitys or saints angels anything or anyone that represents that sacred support and guidance. Visualize it right here behind your heart chakra.
Now center into the middle of the heart chakra. gently bring your focus back to where you were visualizing this flower. And feel as if this is your central core. The heart of your integrity, your soul, your true being, this is he center chakra in the traditional 7 chakra systems. even though there are many others, this is the center of the body and energetics being. here in the center, focus on just feeling the energy there.
Not any feelings of unworthiness, vulnerability, fear, and just breathe them away. Visualize this beautiful light emanating and filling your whole chest cavity. Now bring this heart chakra energy and bring it down into your navel- infusing your sense of personal power with this light. moves down into pelvis, infusing your sacral chakra with this same light- moves into root chakra and then into the earth beneath you, integrating your heart energy with earth. Now bring the light moving up into the throat- empowering your authenticity, ability to speak from your heart. Now visualize and feel that light moving up into the forehead and crown - merging heart and mind. Intuition and heart. And then bring it up into your crown chakra at the top of the head and feel this sense of being open to the universe.
come back to the heart. come back to the back of the heart to receive support. integrated our heart to all our chakras. now we will emanate outward our own ability to love, feel compassion for all beings out into the world.
So visualize now from your heart waves of light emanating out. As this light flows out it first flows to all those who you care about. You can visualize them standing off in the distance receiving these beautiful waves of light. the energy you’re sending represents all the good we wish for them. extend all this energy out into all those in your life who challenge you - those difficult, challenging - just as freely as those who care about you the most. this is separate from emotion, this is heart light coming out to those individual.s let that dissolve. now visualize this heart energy going out into the world to all begins. Its flowing through you from the back through your inner core and out into th world waves of love waves of light waves of wellbeing. waves of compassion. Extending out all around the world and into the universe to all beings everywhere.
cultivate the feeling of heart chakra energy. extend it once again towards yourself. feeling compassion for all the shadow parts of yourself, the fears the doubts the angers treat them how you would a mother her child. nurture them in your heart. an then finally, we are going to dissolve.
the ultimate path of the heart chakra is one of ONENESS, union, dissolution into SOURCE, into spirit, whatever that means to you. So visulaie this heart light in your chest gradually expanding and as it does so your body dissolves into this light. & all around you , you see everything around you dissolving into light, and your body and its dissolutions merges into the dissolution into all around you all thats left is a field of great white light, your essential nature. rest in this beautiful whit light for as long as you like.
when ready. come back to your heart. bow to the universe, and remember this knowledge in your heart that you’ve gained through this meditation.