This is a very short, restorative, centering meditation you can do sitting on the floor, sitting in a chair, or even lying down.
To start, center yourself with a few deep diaphragmatic breaths, making each one a bit slower and more relaxed than the last.
With your hands in prayer, and thumbs touching at the third eye, quietly whisper or think the Sanskrit word SHANTI which means peace. Do this a few times while you focus your attention at the third eye, a little above and between the eyebrows.
Move your hands, still in prayer, to your lips and whisper or think the Sanskrit word SHAKTI meaning power. As you breathe, allow yourself to feel your own power and commitment to what you want in life.
Now, with your hands in prayer at your heart whisper or think the Sanskrit word PREMA, for love. Breathing slowly and mindfully, focus your energy on your heart and your intention to deepen your compassion for yourself and others.
When you are ready, with your hands at navel height, place the back of your dominant hand in the palm of your non-dominant one, cradling it. Whisper or think the Sanskrit word BHAKTI, for devotion. As you breathe calmly and slowly, remind yourself where you want your energy to flow by asking: “To what am I devoted?”
Rest your hands in your lap, or if you are lying down, on your lower abdomen, and feel the effects of this soothing practice on your body, mind, and spirit.
If you would like some music in the background, I recommend the GRACE CD by Snatam Kaur, especially her track: LONG TIME SUN, a classic Kundalini chant, in English; or, the LOVE IS SPACE CD by Deva Premal.
Note:
I made a six minute audio version of this meditation that anyone is welcome to have by emailing me at: info@nicoleurdang.com.
Copyright Nicole S. Urdang
