Hello,
My name is Megan and I'm going to guide you through a short seated meditation practice today.
So take a few moments to gather up what you need to feel comfortable.
You can always sit up against a wall or sit in a chair with a back on it if you feel like you need that postural support.
And whether or not you're sitting on the floor,
You can have your legs crossed or legs straightened,
Really whatever feels best on your joints.
The only thing we're looking for specifically is an upright spine and this just gives you the opportunity to stay a little bit more engaged and work with the visualization of the meditation a bit more.
And so as you get yourself set up,
Seated however you need to be seated for these 10 to 15 minutes,
Soften your gaze or close the eyes.
Feel your shoulder blades simply relax down the back of your ribcage.
Eyes settle in their sockets as the muscles around the eyes relax.
Lips are gently closed and breath moves easily in and out of your nose.
And if your sinuses are getting in the way of that,
It's okay to do something different.
And for these first few moments,
Simply pay attention to your breath.
There's nothing that really needs to change.
Sometimes the breath in its current state can give us a lot of information about our current state.
Is it short,
Choppy,
Long and slow and smooth?
And then without much force at all,
Start to encourage your breath into more of that deep rhythmic pattern where you're filling up the lungs and deflating the lungs entirely with each breath in and out before moving on to the next one.
So really it's it's a slowing down of the breath.
And again just just using imagination here,
Imagine your nostrils at the base of your throat between your collarbones and you're breathing directly in and out of those nostrils.
So this is going to give you a slight activation at the base of the throat,
Kind of like you're about to fog a mirror.
This might wake you up to the caverns of your sinuses and it's going to take us away from that sensation of like sniffing the air.
It'll help soften the muscles of the forehead and behind the eyes.
And trust that your system will continue to breathe that way as you transfer your attention and your awareness to your spine,
From the tailbone to the base of the neck,
Even beyond to the top of the skull.
And as you become aware of it,
Maybe you start to feel into the sensations of it as if it is its own entity.
As you stick with that breath,
That's really just naturally occurring at this point.
Allow every breath,
Both in and out,
To illuminate your spine from tailbone to the top of the head.
So we're including the back of the skull in with the spine.
And maybe this illumination comes in the form of more sensational awareness.
Maybe it starts to look like a color or a light.
And again,
With every breath in and out,
Allow that illumination to move beyond the body,
Through the top of the back of the head,
Towards the sky,
Through the tailbone,
Down towards the core of the earth.
There's no right or wrong pace.
One direction might feel more accessible or easier to visualize than the other.
Trust however it's happening.
And encouraging these oppositional directions of illumination towards eventually the cosmos,
Even beyond Earth's atmosphere,
And to the very core,
The very center of the earth,
Through all the layers of ground.
And it's okay if you cannot feel or tune into these points of contact.
Trust that they are there.
And we're going to start a cyclical pattern between these points and the heart with the breath.
So as you inhale,
Visualize energy moving from the core of the earth and from the cosmos into the heart.
As you exhale,
Feel energy move back out from the heart in both directions,
Back to the cosmos and the core.
Inhale,
Core of the earth,
Cosmos to the heart.
Exhale,
Heart to cosmos and core of the earth.
And allow anything in your body,
Your mind,
Your heart,
Your system as a whole to move out on the exhale breath that no longer needs to be with you,
That you don't need to carry anymore.
You're sending it off to places that can handle it,
That can filter it,
That can transmute it.
There is nothing too dense or too heavy to offer up.
And then invite in energy from earth and sky with every inhale.
The energy that comes from the earth is grounding,
Rooted,
Steady,
Stable.
And what comes from the sky,
From the heavens is lightness,
Spaciousness,
Open freedom.
And these energies meet together in the heart for your system to subconsciously disseminate as needed.
Take three to four or five more rounds of breath with this intention.
And whenever you decide for it to be the final breath,
After you exhale,
Say thank you or display gratitude,
However it works for you,
And close the gate.
And know that you can always open it again whenever you want.
Now as you close the gate,
As you let the visualization go,
Come back to awareness on your breath.
And we'll take one final clearing breath together.
Exhale the air out.
Big breath in through your nose.
And for this one,
Open mouth to exhale.
If it feels good where you are,
Stay,
Meditate,
Or simply be in your body,
In your space,
In your system,
However it's showing up for you.
If you're moving on with your day or your evening,
Just do so gently,
Kindly,
Lovingly,
Lovingly.
Kindly,
Lovingly,
A little bit of water,
A little bit of contemplation.
You have a lovely rest of your day,
Wherever you are.
Thank you.
