Namaste.
Take a few moments to become comfortable and prepare yourself for this guided meditation.
Begin to take your awareness to your seated posture.
Allow a few moments to make any further adjustments to feel more comfortable so that you can remain as still as possible.
Bring your awareness to the feet.
Become aware of the weight of your feet settling down.
Relax the feet.
Gently let that go and move your awareness to the legs.
Become consciously aware of the weight of your legs and allow yourself to relax further into the knees,
Feeling them gently release downwards towards the ground,
Moving at ease with gravity.
Letting that go,
Move your awareness to the hips.
Give yourself permission to soften into the hips.
Feel a natural opening and surrender of the hips releasing unwanted retention of physical and energetic tension which no longer serves your highest good.
Allow yourself to feel at ease within the hips and at ease with whatever arises and whatever needs to be released.
Surrender.
Let it go.
Slowly shift your attention to your sit bones,
Becoming consciously aware to gently and subtly drop the sit bones down into your support.
As you drop down into the sit bones,
Feel yourself becoming taller in the spine by creating space between the vertebrae.
Allow this conscious lengthening of the spine to awaken the energy flowing through the spine.
Allow this lengthening to expand in the front body which in turn naturally opens into the heart space,
Which naturally connects you to your spiritual heart.
Feeling the liberating,
Expansive sensation of your heart space,
Give yourself permission to relax in the shoulders,
Thereby releasing feelings of burden and energetic tension.
Let it all go.
Feel the sense of freedom and lightness move in your shoulders.
Allow the sensation of safe surrender and freedom to continue its path of restoration as you find yourself softening in the jaw and relaxing the corners of the mouth.
Begin to feel your facial expression soften with ease.
Letting that go,
Take your awareness to the tip of the nose,
To your nostril and begin to become aware of the brush of air that moves in your nasal passages.
Feeling that brush of air on the inhale.
Perhaps you can sense cool air moving up the nasal passages on the in-breath.
Maybe you can feel warm air descend out the nasal passages on the out-breath.
Cool air in-breath.
Warm air out-breath.
Cool air in-breath.
Warm air out-breath.
Cool air in-breath.
Warm air out-breath.
Letting that go,
Take your attention to the chest where the breath continues to move and observe the gentle expansion of the chest on inhalation and the subtle contraction of the chest on exhalation.
Observe,
Feel,
Be with each movement and with each breath.
Expansion inhale.
Contraction exhale.
Expansion inhale.
Contraction exhale.
Expansion inhale.
Contraction exhale.
Letting that go,
Move your awareness to the movement of your breath that moves in your abdomen.
Consciously feel that sensation and notice the rise of the belly on inhalation and the natural surrender of the belly on exhalation and how each movement with each breath effortlessly flows into the next.
Rising of belly,
Inhalation.
Falling of belly,
Exhalation.
Rising inhalation.
Releasing exhalation.
Rising inhalation.
Releasing exhalation.
Be present,
Be aware,
Be with each breath that resounds in your body.
Each inhale,
Each exhale.
Every in breath,
Each out breath.
Every inhalation,
Each exhalation.
Receive the gifts of this stillness.
Receive the beauty of being present.
Receive the conscious awareness of transcending the intellect.
Receive the insights of all that you are through the breath body connection.
And give thanks for this time of stillness.
Give thanks for the gifts of meditation.
Give thanks for the gift of your breath,
The essence of your being,
The life force energy,
The prana that holds you,
That carries you,
That feeds you,
That flows in you,
Flows through you and flows for you.
Give thanks.
Om Shanti,
Shanti,
Shanti.
Om Shanti,
Shanti,
Shanti.
Om Shanti,
Shanti,
Shanti.
