Welcome everyone.
My name is Natalie and in this meditation we will explore the dualities within us and connect to our essence which is balance.
So find a comfortable seat with both sitting bones grounded and a long and upright spine.
If you prefer to lie down you can do that as well but make sure that your spine is long and that your whole body can relax and that you feel grounded.
Settle in your posture and settle in this present moment.
Allow your shoulders to relax,
Your neck to relax,
Your whole face to relax and feel all the body parts that are connected to the ground underneath you.
Feel grounded,
Supported.
On that solid foundation allow your upper body to lengthen and to open up.
The inhalation feel your foundation.
The exhalation feel the length in your spine.
Inhale feel grounded.
Inhale feel open.
Inhale feel the earth underneath you and exhale feel the sky above you.
Feel your whole physical body with your awareness.
Start scanning through your body from the tips of your toe to your fingertips and the crown of your head.
How does your body feel in this very moment?
Are there any sensations?
Are there spots that feel tight or spots that feel particularly open?
Become your own observer and observe without judgment.
Hold a sweet space so that everything that wants to be seen can show itself,
Can present itself to your consciousness.
Now bring your awareness to the movement of your physical body in the rhythm of your breath.
Observe how your chest,
Your belly,
Your shoulders expand with every inhalation and think back with the exhalation.
An automatic movement to maintain a consistent stream of air in and out of your lungs.
There's nothing that you have to do.
It happens by itself.
You can calmly observe it from a distance.
There's no need to interfere.
Simply witness the movement of your physical body in the rhythm of your breath.
And see if you can observe the most subtle movements as well.
How your hip gently moves,
How your shoulders and collar bones move in the rhythm of your breath.
How your whole spine moves with every inhalation and every exhalation.
Knowing that your whole body is moved by your breath.
The constant circle of nourishment and detoxification down to every single cell.
Bring your awareness to the tip of your nose and notice how you automatically start witnessing your breath.
The stream of air in and out of your nostrils.
Try and really keep your awareness here at your nostrils feeling how the air enters and how the air exits your nostrils with the exhalation.
Notice if you can feel a difference in the temperature of the air when it enters your body and when it exits your body.
Maybe you can feel that the air is a little bit warm on its way out.
Still bring your awareness further inward and observe your emotion.
Hold a gentle space for everything that you can feel in this very moment.
Still being the observer from a distance,
Watching,
Witnessing without any judgment.
Bring your awareness to your thoughts.
Watch your mind's activity.
Success if you would look at paintings.
Once you've observed it,
Listen to the thought.
Continue your walk to the next painting.
Try and spend more time in front of the white blank wall in between paintings.
Focus on the pause between thoughts.
There lies potential for everything.
Then widen your awareness to witness your whole existence,
Your physical body,
Your breath,
Your emotion and your thoughts.
Hold a gentle space for everything all at once.
Be the witness,
Be the observer.
Now allow your awareness to shift to the left side of your body only,
Still continuing to hold space for all dimensions of your existence.
The left side of you represents the yin energy within you,
The more feminine parts and passive energies.
It is connected to Mother Earth,
The Moon and the water element.
And it is connected to the right brain hemisphere,
Which is supposed to be more responsible for creativity,
Passion,
Sensuality,
Emotion and feeling.
Sit with all those aspects of yourself and allow everything that wants to show to be seen,
Holding space,
Witnessing,
Accepting.
Oon pass Come back to holding space for your whole self,
Both sides at once,
Connecting to your essence which is balance.
Be with everything all at once.
Now allow your awareness to shift to the right side of your body,
Still continuing to hold space for all dimensions of your existence.
Your right side is connected to your yang energy,
The more masculine and active parts of yourself.
It is connected to Father Sky,
The sun and the fire element,
As well as the left brain.
The left brain is supposed to be more responsible for our analytical and strategic mind,
For rationality,
Logic,
Knowing.
Sit with all those aspects of yourself and allow everything that wants to show to be seen.
Hold your space,
Observe,
Witness,
Accept.
Breathe.
And welcome back to holding space for your whole cell,
Both sides at once,
Connecting to your essence which is balance,
Which is harmony.
Knowing that deep within the yin and the yang energy melt together,
Find the perfect balance.
Then witness your whole existence again,
Both sides,
Your physical body,
Your breath,
Moving your physical body,
Your emotion and your thoughts.
Feel the gentle space for your whole existence.
Observe,
Witness and be with everything all at once.
Knowing that your essence is balance.
Knowing that your body does its best every day to bring you back to your essence,
To bring you back to balance.
The best service that you can do is just holding a sweet space for everything to show.
Allow your breath to become more intense again.
Focus on the movement of your physical body in the rhythm of your breath and allow the inhalation to activate your physical body again.
Prepare your physical body for some movement.
And gently wriggle your fingers.
Bring your palms together to touch in front of your heart.
Bow your head in gratitude,
In gratitude for the breath that unites us.
Then think of something that you're especially grateful for in this very moment.
Together let's bring our hands to our forehead to touch as a reminder to consciously choose loving thoughts and to our lips to touch as a reminder to consciously choose loving words.
And back to our hearts as a reminder to be compassionate and loving to others but equally to ourselves.
Thank you for practicing with me.
Namaste.
