Welcome to Be With Melinda.
Thank you for giving yourself this time of presence.
In this practice,
We'll invite balance into the heart,
Calm into the body,
And emotional ease into the whole of your being.
Find a comfortable seat or lie down.
Allow your spine to lengthen gently as if lifted from the crown of your head by a thread of light.
Close your eyes.
Take a slow inhale through the nose and a long exhale through the mouth.
Again,
Inhale calm,
Exhale tension.
Each breath helping your body soften,
Your mind quiet,
Your heart open.
Now bring awareness to your inner staff of life,
The vertical line of balance within you.
A luminous axis,
Steady and strong,
Running from the crown of your head down to the base of your spine.
Imagine it as your core of alignment with the center of your being.
Imagine it as your core of alignment with the center of your being.
Imagine it as your core of alignment with the center of your being.
Imagine it as your core of alignment with the center of your being.
And ease.
This inner staff of life is like a calm backbone of energy.
It steadies you when emotions shift and it reconnects you when you feel scattered.
With each inhale,
Sense the staff growing a little brighter.
Filling you with clarity and calm.
With each exhale,
Imagine it settling deeper into the steadiness of life.
Bring your attention now to the natural rhythm of your breath.
Inhale,
Filling the belly,
The chest,
The heart.
Exhale,
Slowly and fully,
Letting go of tension.
Let the breath rise and fall along the staff of life like a gentle current flowing within you.
Notice how the inhale lifts and expands you.
Notice how the exhale grounds and steadies you.
If you wish,
Place one hand on your heart and one on your belly.
Feel the breath connect these centers.
Uniting body and heart in a simple rhythm of peace.
Now bring to mind an emotion that has been present for you.
Perhaps it feels heavy,
Unsettled,
Or unfinished.
No need to change it.
No need to solve it.
Simply notice it.
Whisper to yourself,
This too belongs.
With each inhale,
Breathe spaciousness into that emotion.
Imagine light surrounding it,
Giving it room to soften.
With each exhale,
Allow the heaviness to move gently down your staff of life.
Out of the body,
Into the earth for transformation.
Stay with this cycle for several breaths.
Inhale,
Balance.
Exhale,
Ease.
Inhale,
Light.
Exhale,
Release.
Notice now how it feels to sit in alignment with your inner staff of life.
Steady.
Upright.
Your emotions are acknowledged,
Yet they no longer weigh on you in the same way.
They move through you like weather across the sky,
While the staff of life remains calm and constant.
Breathe here,
Resting in this alignment.
Take a final deep breath in.
Hold gently.
And sigh it out completely.
Rest for a moment of stillness.
Feel the ease that is here.
The balance within.
When you are ready,
Gently open your eyes.
Carry this calm with you,
Rooted in the staff of life at your center.
