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This is a meditation I have created to help you to feel more grounded and open to be able to share love and light with your fellow beings and to adapt to this new situation. I have written out the text here but you can listen to it on You Tube by clicking here

I have also posted a blog with some reflections on this time.

Sanskrit mantra for these times

Lokah Samastah Sukhino Bhavantu : “May all beings be well and happy and free from fear and may my thoughts, words, and actions contribute in some way to that happiness and freedom.” (Sanskrit mantra)

Preparing for the meditation

You can do this meditation inside or outside (if you are able to be outside). We will start standing and then sit down. I refer to the earth but you don’t need to be outside to connect with the earth which is below you even if it is a few floors down! Similarly you don’t need to be outside to connect with space and the sky. For the sitting part, you can sit on a cushion on the floor/earth or, if that is not comfortable, sit on a chair. Try to have your spine fairly upright, but the most important is to find a comfortable position. When I indicate stay as long as you feel, you may want to pause the recording so that you can spend longer if you need.

Beginning the meditation in a standing position

Take a moment to stand in a comfortable position. Feel the soles of your feet connecting down to the earth. Take time to feel the solidity of the earth…. Become more aware of your breath. Focus on the movement of your in breath and your out breath… Slow your breath down as much as you feel comfortable to do….. Feel the movement of your breath travelling down through your legs to the earth. Feel as though your body is like a tree with deep roots going down into the earth through your legs and feet. As you breathe deeply in and out be aware of how you connect down into the earth and feel more and more anchored through your roots. Also feel the movement of the earth moving up your legs to nourish and support you. Stay here as long as you want. (optional pause )

Sit down for the next part of the meditation

Once you feel grounded and connected to the earth through the roots of your feet then slowly sit down. Continue to feel the support of the earth beneath you through the bones and muscles of your pelvis. Close your eyes. Continue to breathe slowly and deeply as you allow yourself to settle. Become aware of the movement in your abdomen with each breath. As you breathe in, feel your abdomen expanding. As you breathe out, feel your abdomen drawing inwards towards your back. Stay with this feeling as long as you want. (optional pause)…

Light and space

After a while start to focus on the space around you. As you continue to breathe slowly in and out, focus on the air coming into your body through your nose. Start to feel the air as a coloured light filling and nourishing your body. With each in breath feel this light building up within your body. With each in breath feel more and more nourished. Allow yourself to receive this light for as long as you need..(optional pause)

….When you feel sufficiently nourished start to breathe some of this nourishment out into the space around you with each out breath. With each in breath continue to allow light to fill and nourish your body. With each out breath allow the light and nourishment to expand into the space around you. Allow this light to nourish those who are physically near you…..Gradually feel this light expanding to nourish those in your street….. then those in your town or village.. then those in your country.. take time to expand this nourishment and love out to the whole planet and each being who shares the earth with us. (optional pause)

Your heart

Now turn your attention inwards and become aware of your heart. Feel the rhythm of its beating. Notice how you are feeling, without any judgement. Observe your feelings arise and fall with each breath. Feel the nourishing light of the movement of the in and out breath within your heart. Feel the light of your  in breath nourishing your heart and feel the light of your out breath nourishing others.  Stay present with your feelings for as long as you need to. They may stay the same or they may change. Simply observe and allow them to be present. Stay here as long as you wish….(optional pause)

Place one hand over your heart and the other over your lower abdomen..Become aware of the movement of the in and the out breath in your abdomen and lower back.  Notice if this connection changes what you are feeling in your heart…Stay with this connection for as long as you need. (optional pause)

Lower back and Gate of life

Next become more aware of the movement of your navel drawing in towards your lower back with each out breath. Gradually become more aware of the area on your lower back. Feel the movement of your vertebrae. Feel the space between your vertebrae. For the ancient Chinese this space is known as the Gate of Life.  It is a fire which burns within us, warming and nourishing our body, giving us strength in life. It also connects us to the support of our ancestors. Take time to connect with this warmth and strength. Allow yourself to draw strength from all the challenges which your ancestors have lived through in their lives. Tap into their resilience. Stay with this Fire as long as you want (optional pause)

Third eye

Become aware again of the breath coming in and out through your nose. This time focus on a connection with the space between your eyes, the base of your nose, your third eye. Feel your awareness gradually expanding out into the space around you and with each outbreath send your warmth, strength, light and love out into the world to support your fellow beings. Stay with this as long as you feel.(optional pause)

When you are ready become more aware of your third eye. Feel your awareness gradually drawing back into your body so that you can receive warmth, strength, light and love. Allow this warmth, strength, light and love to come back into your lower back (Gate of life). Allow it to flow into your lower abdomen. Allow it to flow into your heart. Feel it flow through your whole body.  Spend as much time as you want receiving this warmth, strength, light and love. (optional pause)

How different areas of your body support you

Notice how each of these areas supports you. If you feel more support from one area spend more time here. If you want, you can place your hands over one or more of these areas, or indeed any area in your body. You can place one hand or two hands on one place. Or you can place each hand on a different place.. Notice any feelings or thoughts which arise. Ask yourself how your thoughts , words and actions may contribute to the happiness and freedom of others. Stay with these connections for as long as you want (optional pause)

Ending the meditation

When you feel ready to finish this meditation, bring your awareness to the immediate space around you. Feel your pelvis resting on the earth/floor or chair. Take time to gradually open your eyes and look around you. Take time to feel how you want to begin to move. Do any movements you want. You might want to stretch your arms, or move your neck, or wiggle your pelvis. When you are ready then take your time to stand up, doing any stretches or movements along the way. Once you are standing, be aware again of your connection to the earth through the roots of your feet. When you feel ready, gradually start to move. As you walk feel your feet connecting to the earth and allow yourself to continue to receive her support. As you walk become aware of how you want to connect to yourself and your fellow beings.

May all beings be well and happy and free from fear and may my thoughts, words, and actions contribute in some way to that happiness and freedom

5 Comments

  1. Gregory Warren on 27/03/2020 at 7:30 pm

    Would yoiu please send me th e link to the American man talking about anxst re the current crisis ? thanks – i don’t know why I can t find it now !

  2. Gregory Warren on 27/03/2020 at 4:21 pm

    thanks for the link to Sam Harris and his podcast – v much a time to do this work re staying at home. I may join the zoom thing perhaps

    • suzanneyates on 27/03/2020 at 6:09 pm

      glad you found the link useful…

  3. Tamsin Grainger on 26/03/2020 at 7:09 am

    Thank you for the beautiful meditation, Suzanne

    • suzanneyates on 27/03/2020 at 6:08 pm

      Glad you found it helpful

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