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• This is a beautiful healing meditation that you do in three stages; first standing, then seated, then reclining. It involves the body, the mind and the breath throughout the entire meditation. Enjoy the peace that you receive as you honour yourself and surrender.

  Standing:

  • Inhale and raise your arms overhead.
  • Exhale and lower your arms as you recite the word namaha, which means “I surrender” or “I honour”.
    Repeat 6 times.
  • Inhale and raise your arms overhead.
  • Exhale, hinge forward at your hips and touch your feet as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch knees as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch belly as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch heart as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch throat as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch mouth as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch ears as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch eyes as you recite namaha.
  • Inhale, as you return to standing and raise arms overhead.
  • Exhale, hinge forward at hips and touch crown as you recite namaha.

  Seated:

  • Close your eyes and tune in to your breath.
  • Inhale as you count to six, hold your breath as you count to three, then exhale as you count to six.
    Repeat several times.

  Reclining:

  • Allow yourself to recline into a comfortable position.
  • Close your eyes, let your limbs fall heavy and surrender your body to the earth.
  • Bring your attention to your breath. Feel the easy flow of your in and out-breath.
  • Now think of something that brings you great comfort.
  • It can be a person, a place, a color, an object, a prayer, a word – whatever you like.
  • Visualize this symbol of comfort in as much detail as you can. See it appear in your vision.
  • Continue with this visualization as you gently take your hands to rest on your belly.
  • Inhale for a count of six, hold for a count of three, exhale for a count of six.
  • Continuing to visualize this feeling of comfort, move your hands gently to your heart. Inhale for six, hold for three, exhale for six.
  • Move your hands gently to your throat. Inhale for six, hold for three, exhale for six.
  • Move your hands gently to your mouth. Inhale for six, hold for three, exhale for six.
  • Move your hands gently to your ears. Inhale for six, hold for three, exhale for six.
  • Move your hands gently to your eyes. Inhale for six, hold for three, exhale for six.
  • Move your hands gently to your head. Inhale for six, hold for three, exhale for six.
  • Now release your hands back to the earth, palms up, completely surrender.
  • Return back to your natural free-flowing in and out-breath.
  • Simply breathe.

  To print or save this meditation click here for pdf format.