Hi I'm Chelle,
Thank you for joining me.
This meditation is to take a little break and connect within to your own inner landscape,
Your inner earth,
Your inner world,
Our garden within.
Taking some time to turn in,
Check in and nourish by tending to our nervous system.
So let's find a comfortable position,
That might mean for you sitting on a chair,
On a cushion or a prop or even laying down might be your preference.
However you land,
Grounded at your base,
Let's just grow a little taller through the spine.
If seated soften the shoulders a touch and add a little slight tuck of the chin so the back of your neck is long and then your hands at ease wherever is most comfortable.
Your eyes gently closed or a soft gaze.
We will now start to invite in some awareness to our breath.
Just noticing your breath,
Beginning to take the breath softly in through the nose and then back out through the nose if that feels comfortable for you.
Alternatively exhaling out through the mouth.
Just begin to notice the rhythm of your breath,
Just as it currently is.
As we arrive in the awareness of our breath,
Let's take a moment to check in.
Check in on our own inner landscape today.
Without judgment,
Just survey how you're feeling just now.
Letting whatever arises come towards the surface of your own inner landscape,
Your inner earth,
Your inner world.
Allow any feelings,
Sensations,
Emotions to be welcome.
To move up from the deeper more internal layers of our landscape,
Surveying your garden,
The breath just like a gentle breeze washing over,
Coming in and out.
And with that breath gently sweeping in,
Clearing,
Washing,
Invite the breath to deepen a little.
Towards the base of your lungs as your belly softens out,
The diaphragm is contracting and descending,
Pressing the belly contents out,
Allowing those beautiful lungs to expand.
And as you breathe out,
Allow the belly to gently draw back towards the spine.
Start to slow the breath a little and find a rhythm that feels into both the inhalation and the exhalation evenly.
Like a gentle rocking waves on the shoreline,
Smooth in their transition from one to the other.
And with the breath a little deeper now,
A little slower,
Even and smooth,
Imagine it moving around your own inner garden,
Revitalizing and nourishing the exhalations,
Releasing waste,
Toxicity from your inner earth and leaving the landscape with renewed,
Vibrant and radiant calm.
Just as we tend to others constantly,
Instead let's attend now within.
Anything not serving,
Erroneous,
Critical,
Any build-up,
Allow that breath washing and sweeping with each deep,
Slow,
Even and seamless breath.
Allow the beauty of your garden to remain,
The kindness,
The love,
The compassion towards ourselves as we gently wash away anything else.
Keep bringing your awareness back to that gentle sweeping of the breath and allow your skin to be the boundary of this landscape.
And if you notice your awareness heading off or wandering off like a busy bee,
Looking elsewhere,
Gently bring yourself back to the inner landscape,
Feeling the next sweep and wash of breath.
What would you like your inner landscape to be full of today?
A little more calm,
Patience,
Love or compassion?
We're gonna feel into a sankalpa meaning intention or a word you'd like to plant.
So take the next three inhalations to internally repeat a simple word to yourself and you might even say it out loud if you prefer,
Just like you're planting a seed in your own inner earth,
Your own inner being.
Just the first word that comes to you that you wish to cultivate today,
Let it be simple and easeful and it may simply be just to breathe.
Smooth,
Even and seamless,
These breaths are just like pollen moving around our own inner world,
Resting quietly within that beautiful rhythm as a landscape renews and settles.
And we'll now take a little mudra or hand gesture,
Bringing our ring finger to our thumb,
So gently pressing the tops of the fingers together,
Activating the earth element within us,
That grounding our landscape.
Each exhalation an opportunity to release into that inner earth a little more.
We continue here for a few moments with our intention planted,
Our inner earth nourishing,
Allowing us to rest within.
We'll softly sit here with our breath,
Our mudra,
Just for another minute until you hear the sound of the bowl.
Releasing your earth mudra,
Your hand gesture now if you haven't already.
And as you notice your next inhalation,
Just notice that heart space lifting and we'll also lift and raise our hands to join it in Anjali mudra,
Pressing the palms of the hands together and the back of the thumb gently resting towards the chest.
We'll take a moment here to recall once again our Sankalpa,
Our word,
Our intention we set and let's repeat it aloud or internally if you prefer,
But this time as you exhale and we're sending out that vibration in front of us.
We'll take this last moment now to gently bow,
Raising the thumbs to the brow,
Your intuitive center,
Pausing here with a cycle of breath.
Now gently slide those thumbs to your lips,
Repeating may my words be kind.
And now those thumbs slide across to your heart,
Resting the back of the thumb at the heart,
May my heart be pure.
Namaste.
Thank you so much for joining me today,
I'll see you next time.
From the inside,
Namaste.
