Welcome to your meditation practice today.
Please take a moment to feel really comfortable on your block or on your pillows and lengthen your spine and soften your face.
I recommend sitting up on a block or a bunch of pillows so that you can slightly tilt your pelvis forward.
Keep the natural curve of your spine.
Maybe rock a little bit gently back and forth so that you find the perfect seat where you feel most balanced and supported.
Keeping the natural curve of the spine,
Let your head gently float back and forth and find the perfect position where your head is just gently resting above your neck.
Let the eyes fall back into the sockets and your hands can either rest,
Palms facing down onto your thighs or with your palms facing up and you can bring your thumb and index finger together if you wish.
Take a few moments here to bring all your awareness inward.
Feeling your breath,
Feeling your body very gently on the inhale and the breath very gently releasing on the exhale.
Again to soften your breathing so much that it becomes involuntary and that you are feeling like you are being breathed but you're not really actually doing anything about the breath.
The breath is holding you,
Carrying you,
Breathing you and there's a beautiful fluidity of air,
Breath.
And then please bring your awareness to your belly,
Center of your belly,
Your navel.
As you inhale,
Feel the belly expanding also down into the pelvis.
As you exhale,
Very gently draw the belly back towards the spine so there's a sense of connection.
So the belly is our place for strength,
The core.
We can turn here any time in our life that we feel we've lost a little bit of strength and we need to reconnect to our own strength,
To our values,
What we stand for and what we wish to manifest.
Sometimes we get a little lost and we can turn here to reconnect.
You just watch the belly rising and falling,
Maybe some words come into your mind.
Just let them flow by like clouds in the sky,
Just observing and watching.
And then from here,
Begin to draw a line from your navel all along the spine,
All the way up into the center of your chest,
Your heart space.
And for the next few moments,
Just watch,
Observe,
Notice how does the space feel here.
Does your heart feel relaxed and open?
Does it feel rather restricted?
Does it feel spacious?
And keep breathing into the space of your heart,
Feeling a nice,
Soft,
Gentle expansion with every inhale.
And so the heart is the place where we hold our dreams,
Where we trust,
Where we love,
Where we take courage to believe in our dreams and make them happen.
It's the place from where we soften.
This is also the place where we find compassion,
And that includes compassion and love for ourselves.
And sometimes when we become a little rigid in our life and we're trying something very hard or we push too much,
This place becomes contracted or harsh or rigid.
And so we can breathe and meditate into the place of the heart for a little bit more softness.
And the heart and the belly are our biggest energy centers in the body,
And they are actually connected through the spine,
Our biggest energy channel.
And so maybe you can now visualize how energy flows up and down between your navel and your heart and how they are complementing and supporting each other.
Just enjoying this flow of energy as you breathe.
And for our remaining time,
Just see where today,
Right now,
You need a little bit more attention,
Nourishment,
Or love.
Is it in your belly,
In your core for strength,
Or is it in your heart for softness?
And then for the remaining time,
Please stay in either one of the two centers and use your breath to nourish the space.
When your mind takes you on a journey,
You notice yourself thinking,
Remember to just let the thoughts float by like clouds in the sky and you're not holding on to them.
And you either go back to the center of your belly,
Pulsation of the navel,
Or to the center of your chest,
The space of your heart,
Just feeling the breath coming in and going out softly for about another minute or so.
The intention of meditation is always to become our own observer,
To check in with ourselves in a way of becoming still so that we can be more receptive to the messages and to our needs and the body is always communicating,
It's always telling us.
So as you sit here,
Breathe and listen,
Enjoy stillness and a moment of pause and sweet connection to yourself.
And then take a few really nice,
Deep,
Long breaths and gently bring your palms together.
Rub them together,
Place one hand onto your belly and the other hand onto your heart.
Take a moment of gratitude here for your meditation today and stay here as long as you like.
And then when you feel ready,
Very slowly release your hands and very gently open your eyes.
Namaste.
