Eyes are slightly crossed,
The middle of the forehead ever so gently,
Just in the space directly above the eyebrows.
As we begin this session,
As we begin all sessions,
We ask ourselves three guiding soul questions.
Simply asking,
We do not answer,
The answers will come.
Who am I?
What do I want?
What is my Dharma?
What is my soul's purpose?
Continue to breathe normally and naturally,
Whatever is comfortable for you.
Just a reminder that the thoughts and feelings,
Sensations or emotions,
Are all gonna come.
Just stay connected with our breath,
And when they do come,
Simply release them with an exhale.
And when you're ready and to the best of your ability,
We'll begin our four-part breath.
We start by exhaling all the air in our body through our nose and bring our belly to the spine.
We take a long,
Slow,
Deep inhale for a count of four,
Filling the belly all the way up to the collarbones.
And we hold that breath at the top.
Exhale through the nose,
Belly to the spine.
Hold empty.
Inhale again,
Fill the belly all the way up to the collarbones.
Fill the belly all the way up to the collarbones.
Hold that breath,
Chin slightly down,
Eyes are crossed.
Exhale through the nose,
Force the air out,
Belly to the spine.
Hold empty.
Inhale for a count of four,
All the way up to the collarbones.
Hold and squeeze if you can.
Squeeze your perineum.
Eyes are crossed.
Let that energy rise up.
Exhale out the nose,
Belly to the spine.
Exhale all the air in the body.
And hold empty.
Inhale,
Fill the belly all the way up to the collarbones.
Hold at the top,
Eyes are crossed,
Chin slightly down.
Let that energy rise up.
Exhale,
Force that air out the body,
Bring the belly to the spine.
Hold empty.
Take a nice big deep refreshing inhale,
Fill the belly all the way up to the collarbones.
And we call in our intention and bring it to our mind's eye.
Take another little sip of air,
If you can,
At the top.
And as if drinking through a straw,
We slowly release that intention,
That breath back to the universe.
As we release it,
We know that it will come back to us.
And breathe normally and naturally,
Whatever's comfortable for you.
Keeping the eyes crossed,
That place directly above the eyebrows.
And as we exhale,
We focus more intently on that space above the eyebrows.
As we practice letting go As we practice letting go As we practice letting go of what no longer serves us.
As we practice letting go of control.
As we practice letting go of expectations.
And with each breath,
We go deeper into that darkness,
Into that vast ocean of nothingness.
Bringing about a sense of weightlessness.
Picturing the space directly above the crown of our head.
We imagine a blue light,
An indigo light.
And as we inhale,
We draw that light down our spine ever so slowly.
Until it reaches the base of our spine.
And as we exhale and release the breath back up,
We take it over our belly,
Over our heart space,
Over our third eye,
And release it through the crown of our head.
And we draw that breath back down the spine,
All the way down to the base of the spine.
And we release it in front of our body,
The belly,
The heart space,
Our throat chakra,
Our third eye,
And out the crown of our head.
And as we inhale,
Forgiveness down our spine,
That blue light travels and starts to encompass our body.
And as we exhale,
Forgiveness,
It turns into love.
We inhale forgiveness.
We exhale love as we observe ourself in our sitting position,
Fully encompassed by this indigo blue light of forgiveness and love.
And as we inhale forgiveness,
It starts to travel ever so slightly away from our body,
Creating a sphere of blue.
And as we exhale,
We start to send this love away from our body.
Inhale forgiveness.
And as we exhale,
We send this light further away from our body to our family,
Our friends and neighbors.
Continuing to draw this blue indigo down and releasing it from our body further and further away to family and friends who are no longer close to us.
And as you breathe,
Step outside of your body and observe yourself sitting there surrounded by this light of love,
Neatly protected,
Sharing the sense of forgiveness and love.
Feel the sense of weightlessness as you exhale.
And as this sensation comes over you,
Send this light to the far reaches of the world,
To family and friends,
Loved ones,
Who are no longer near us.
And as you continue to draw down this indigo all the way down to the base of the spine,
We draw down forgiveness.
We share our love as you breathe,
As you observe yourself breathing surrounded by this beautiful indigo light called to mind,
The person or people you wish to share this forgiveness with.
Perhaps that one person who needs to hear,
I love you,
Please forgive me.
And we send this ball of light,
Your energetic love,
Travels to them across the universe.
And as we inhale,
We bring that light back down our spine,
Directly over the spine.
And as we exhale,
We bring it back over the body,
The belly,
The heart space,
Our throat chakra,
Our third eye,
Out the crown of the head,
As we bring this forgiveness and love to fully encompass.
We will move into a 20-minute silent meditation.
Use the breath as your anchor,
Keeping the eyes crossed ever so gently,
The space directly above the eyebrows.
