Welcome to this visioning meditation.
You can sit or lay down for this practice.
And I invite you to create just a really yummy space for yourself.
You might light a candle or hold a meaningful object.
Something to anchor you in presence.
To take a few deep breaths to land.
Breathing fully into the belly,
The diaphragm and the chest and release out through the mouth.
Letting each breath land you a little bit more deeper into presence.
Lightly scan the body from head to toe.
Bringing all parts of the body online.
Bringing our full awareness to our whole body.
And as we're scanning,
Notice any areas of tension,
Tightness or numbness and invite the breath into those areas to release and dissolve.
Taking your time to meet all the parts of yourself.
We're going to breathe in and out through the nose.
Nice long and slow breaths with no space in between the inhale and the exhale.
In and out for about five or six seconds.
When you're ready,
You can begin.
Breathing in two,
Three,
Five,
Six,
Out,
Six.
Continue on in your own timing.
With a breath count that suits you.
No force,
No effort.
A nice easeful breath count.
And you'll breathe this way for a few minutes.
You can begin to focus your awareness in the center of your chest.
Sensing in to this expansion as you're breathing in,
The lungs expanding.
Exhaling.
Staying with the sense of expansion.
Continue to breathe and place less focus on the counting.
Trusting the flow of the breath and your body's wisdom.
Let more sensation come into your awareness.
Let that practice fall away and just allow your breath to return to its natural pattern.
Drop into open awareness.
Aware of everything all at once.
Inside and outside.
From the center of your chest to the far reaches of the room.
Becoming aware of awareness of yourself as consciousness.
From this place,
Ask yourself,
What do I need right now?
Listening with open awareness to sensation,
Feelings,
Whispers without judgment.
Asking,
What is currently challenging me?
Listening,
Sensing,
Feeling.
Where would I like to get to?
Listening,
Sensing,
Feeling.
What's in my way?
Listening,
Sensing,
Feeling.
What are my next steps?
Give space for anything that's arising.
And when you feel complete,
Rub your hands together in front of your heart space.
Bringing them together in prayer.
Bow your head towards them and your heart to honor and thank your wisdom.
Take your time to come back into the space.
Sensing the ground beneath you and letting the light filter in.
Make sure to take time to journal what came up for you.
Even if there were no clear answers,
Often the act of writing without thinking will bring things to the surface.
Thank you for your presence and your practice.
