Welcome.
To the Taoist meditation.
For greater self-compassion.
Begin in a comfortable seated position.
Feet,
Flat on the floor.
Straight.
Your hands may rest on your knees.
Or they may reside on your lap for the duration of this meditation.
Gently begin to breathe in and out your nose.
And as you do so,
Notice the ebb and the flow of your body in response.
Each inhalation and each exhalation.
And as you do so,
Begin to feel a sense of relaxation coming over you.
Releasing all tension within you.
You may keep your eyes closed.
Or you may gently gaze.
Out into the distance.
And as you continue to breathe.
Notice the space between your first and second toe.
Of each foot.
And from this space.
Begin to see.
A small sprout.
Begin to push through and develop.
Slowly unfurling.
As it grows from that space.
And as it begins to extend and grow.
Notice and follow the sprout.
As it creeps upward.
Starting from the space between your first and second toe.
Coming around the inside of your ankle.
And beginning to grow up alongside your leg.
As the sprout continues to grow and extend and sprout.
Notice and see how it passes by your knee.
And begins to grow up alongside of your thigh.
And as it reaches your hip.
It begins to extend towards the outside of your body just a little bit.
Towards the side of the torso it aims.
And then curves back starting at the base of your ribcage.
Where it eventually stops.
A few inches.
Below where your chest is.
Continue to breathe.
In and out.
At your own pace.
Now the vines have reached their destination.
These bean sprouts.
Have arrived where they intended to be.
Begin to feel.
A soothing warm sensation.
That begins to spread.
From the roots of these bean sprouts.
Around the inside of the ankle.
Up the legs.
Over the hips and ending here.
Where your ribcage is.
On each side.
And as you begin to meld,
With this soothing sensation.
Now notice how there's a light.
Breeze blowing at the bean sprouts.
And as this airy.
Breathe.
Touches.
Affects the bean sprouts,
Feel the soothing.
Coolness of the air.
Permeating.
Into you.
At the top.
The bean sprout.
Notice how.
This comfortable feeling.
Begins to spread.
From the top of the bean sprout.
Further out.
It begins to expand.
Like the bean sprout.
Further and further.
Sinking down below.
Towards the hips and legs.
Rising up above towards the chest and head.
And descending down the arms.
If at any moment you notice a flash of heat.
Arising.
Take a breath in.
Deeply.
Exhale.
As you exhale.
Feel the heat exiting out your mouth.
You exhale out.
Continue to breathe.
In the nose and out the nose.
While you feel the expansion of this comfortable soothing energy.
That's filling your body at this time.
As you do this.
You may notice a want.
Or a yearning.
For movement to occur.
Small twitches,
Shakes,
Or any other type of spontaneous movement may want to arise.
Do not suppress it.
Allow it to happen.
Continue to feel the soothing energy permeate and fill your entire body.
You may notice.
Anger arise.
Frustration.
Upset and annoyance.
Or strange physical sensations.
When you do.
Continue breathing in and out.
And allow the emotion or sensation to occur.
Continue to allow.
The cooling,
Soothing sensation.
To fill your body.
Any time.
That you are ready.
Begin to breathe in deeply.
And out deeply.
For a total of three respirations.
And as you do,
Begin to switch your exhalations.
From breathing in and out the nose.
To breathing in the nose.
Exhaling the ah sound out the mouth.
Repeat this a total of three times.
Breathing in.
Exhaling the ah sound.
And as you near the completion of the repetition.
Begin.
To slightly shift.
In your chair.
And feel the seat that's underneath you.
Feel your feet flat on the floor.
And the floor underneath your feet.
And whenever you're ready.
Begin to wiggle your fingers.
And wiggle your toes.
Then you may gently open your eyes.
And as you do.
.
.
Follow.
.
.
The instructions given.
Begin to inhale into the nose.
And extend your arms out to the sides like a T.
Palms facing up.
Out.
Then exhale.
Inhale again,
Bringing the arms close to your chest.
Almost like doing.
Bottom of a push-up.
Then exhale and push your arms overhead,
Palms towards the ceiling.
Inhale again.
Bring your palms down to your knees.
Until they touch.
And once they touch.
.
.
Exhale and gently press down on your knees.
And while you do so,
Gently wiggle.
Your body.
In any way,
Shape or form that you need.
This concludes.
The meditation.
