Hello, beautiful soul, and welcome to Meditate with Mandy. I’m Mandy, and it’s my honor and pleasure to be with you, sharing space, sharing presence today.
Wherever you are, my sweet friend, go ahead and get cozy, get comfy in your space.
And when you’re ready, and not a moment before, flutter those beautiful eyelids shut if they’re not already, and take a deep breath in through your nose.
Let it go through mouth.
Immediate next breath in through your nose.
Release through mouth.
Shoulders dropping.
Another deep breath in through nose.
Out through mouth.
In through nose.
Out through mouth.
Beautiful.
We’re going to bring our awareness to the center of our chest for just a moment to ground in.
So bring your awareness right in. If it helps to place a hand or two in the center of your chest, by all means do.
We’re aiming for middle of the sternum, the most broad, open space in your chest.
Bring your presence there as you breathe in through the nose, out through the nose, and drop in, just for a moment.
[Silent interlude]
Beautiful.
We’re going to move this same awareness that we bring to the center of the chest up now.
And this time we’re moving it into our head, top of the head to be specific.
I invite you to move your hand just for a moment of whimsy and gentle appreciation to the top of your head.
And as if you were anointing yourself with a blessing, just place palm to scalp.
You can even give the top of your head a little squeeze.
And with that, if you’ve moved your hand, bring your awareness to follow.
And if your hand is not involved, that’s okay too.
Imagine yourself putting on an imaginary crown.
Or perhaps imagine yourself putting on a very real crown crafted of your favorite materials, and exactly where it would rest.
The whole inner area of that circle.
Bring your awareness there.
Breathe in through your nose.
And out through your nose.
And when you’re beginning to anchor there, you can place your hand back somewhere where it’s comfortable, and begin to breathe into this crown region.
In through your nose.
Out through your nose.
As if your lungs had been transported into your head.
And as we explore the feeling of presence here, you can see what it feels like to move your awareness to a few different areas.
Maybe bring it down to the front of the head, which would be the face and the muscles behind the facial skin.
And then, as you breathe easy, you can cruise your awareness to the back of your head, where there’s less muscle, if any, primarily skin, bone, organ of brain.
Breathe in easy through the nose.
And then gently return your awareness to the top of your head, easy, and just feel what it feels like from the inside of your body, that whole crowned area.
We are going to rest here for the duration of our presence together.
And we’ll use a very simple mantra as an anchor, in addition to, of course, our awareness itself, which will be actively, yet restfully, experiencing this new space, this new focal point.
Our mantra is the word:
Here.
Not sound, not listening.
Presence.
The moment.
This space, this place where you and I are right now.
Here.
And as we rest our awareness, we aren’t straining or paining.
We’re not visualizing or constructing or creating, nor are we receiving.
There’s nothing active to it except the gentle intention to remain present.
That’s the only activity.
And when our mind wanders, which it will, it’s so expansive and so brilliant, when we catch the thoughts, however deep in we go, we’ll gently say internally:
Here.
And return to the crown of our head, breathing in through the nose and out through the nose.
And feeling it wake up.
Feeling the white light of awareness come online, bringing with it balance and spaciousness and clarity and peace.
Here.
Let the word echo within you and feel it resonate like a tuning fork struck gently near your head, vibrating the entire crown.
Here we go, my sweet friend.
Let’s play.
[Silent interlude]
Beautiful, my sweet friend.
Beautiful.
Here.
Here.
Breathe in easy through the nose.
In and out.
Feeling that breath keep going right up to the top of your head, as if it were receiving that fresh oxygen and releasing anything that’s not needed for the moment.
Just for here.
Gently drop your awareness back into the center of your chest for one little kiss of awareness.
And as you breathe, watch your chest rise and fall.
And you can smile if you dare at the beauty of your life force filling your chest, your heart beating, working in symphony with your head.
Mind and emotion.
Partners.
Lovers.
Now gently release your awareness, my sweet friend.
Let it go.
And come back just to the sound of my voice as we wrap up here.
You are beautiful.
Take a deep breath in with me through the nose.
Let it go through mouth.
Another in through the nose.
Out mouth.
Last one for now, in through nose.
Release it through the mouth.
And let everything that your body might be holding go.
Drop shoulders.
Unclench hands.
Crack another smile.
And when you’re ready, my sweet friend, and not a moment before, you may peel those eyelids open like you’re unwrapping a gift and take a look at your world, your dream.
And it is as mystical as anything you could meet in your sleep.
Allow for the unexpected, my sweet friend.
Allow for powerful symbols, for moments of radical realization.
And to continue letting go, letting go of anything material or immaterial that weighs you down.
Until we meet again, my sweet friend, I am sending you all of the love that I’ve got.
It’s always more, and it’s never less, because you are so worthy of infinite love beyond the mind, right into the heart.