Welcome.
You have arrived.
This is a guided meditation with inspiration from nature in the form of the lacewing.
Lacewing medicine,
The heart of steady gentle strength.
Now find a comfortable seated or reclined position.
Keep your spine long.
Close your eyes or soften your gaze.
This practice blends steady breathing,
A lacewing visualization,
And heart-centered nourishment.
Move through it gently.
Let the pace be your guide.
So first we'll start with grounding,
Arriving in your meditation.
Set the intention to receive the lacewing's medicine.
In shamanic practice,
That would be one of gentle strength,
Steady patience,
And clear perception.
Bring attention to the body.
Feel your feet planted on the floor and all of the points of contact that are touching the ground or touching the chair beneath you.
Really connect with those points.
Sit down into them.
Now,
Unhook your jaw,
Unhinge the tension,
Soften the jaw and shoulders.
Let your shoulder blades melt down your back.
And if it takes a moment because you have a lot to unwind,
That's okay.
Just set your focus on undoing a little bit of that stress one piece at a time.
Soften the jaw and shoulders.
Now we'll establish a rhythmic breath.
We'll practice box breathing,
Inhaling for four counts,
Holding for four,
Exhaling for four counts,
And holding for four.
And if four feels too long,
Use three counts.
We'll repeat three full rounds.
Each corner of the breath will build a strong,
Steady foundation.
Deep breath in,
Three,
Two,
One,
And hold,
Three,
Two,
One.
Out,
Three,
Two,
One,
And hold,
Three,
Two,
One.
Again,
Inhaling,
Three,
Two,
One,
And hold,
Three,
Two,
One.
Exhale,
Open the mouth and sigh,
Two,
One,
And hold,
Three,
Two,
One.
Breathing in,
Three,
Two,
One,
Hold at the top,
Three,
Two,
One.
Push the breath out the mouth,
Two,
One,
And hold,
Three,
Two,
One.
Deep breath in,
Hold at the top,
Sigh it out.
We'll shift to a steady diaphragmic breath.
Inhale through the nose for a steady count of three,
Two,
One.
Exhale gently for three,
Two,
One.
Keeping the rhythm even,
Inhaling,
Three,
Two,
One.
And exhale gently for three,
Two,
One.
Inhale through the nose,
Three,
Two,
One.
Feeling the belly expand.
Breathing from the diaphragm and exhaling,
Three,
Two,
One.
Pushing the breath out.
Letting the diaphragm contract and getting ready for that next inhale.
Three,
Two,
One.
Slow wave of breath,
Exhaling,
Three,
Two,
One.
Good.
This breath should be energizing,
Not forced.
As we continue to breathe,
Imagine drawing green energy,
Light,
Sparkling,
Green,
Opalescent,
Shimmering emerald light.
Draw it into the belly.
With each exhale,
Release tension,
Release thoughts,
Release sticky,
Stagnant,
Smoky energy.
Inhaling,
Bringing that green light into the belly,
Through the floor,
Through your feet,
Up through the belly,
Up to the heart.
And exhale,
Release busy thoughts.
Now bring into your mind's eye a young lace wing.
It's perched on a fresh cherry leaf on a baby cherry tree.
The insect is slender,
Bright green,
And translucent with intricate patterned wings.
Visualize these wings folded.
On an inhale,
See fine silvery lines.
They begin to trace across each wing like delicate rivers,
A system of netted veins,
Unfurling with precise,
Intricate geometry.
Very sacred.
With every breath,
The veins grow clearer and crisper in image.
They are luminous pathways of perception,
Gentle strength.
Breathe in that gentle strength.
Breathe in the power of perception and the ability to wield it.
Imagine the lace wing's stillness becoming part of your stillness.
You are poised.
Affirm,
I am patient,
I am unafraid.
The lace wing waits with steady attention.
It chooses that over-hurried motion.
Now to nourish the heart chakra.
Bring your awareness to the center of your chest.
Picture that green light that you drew in with your breath.
Picture it pooling into the heart space,
Pouring in.
That green light is getting brighter and brighter and growing bigger and expanding more and more.
Your breath is warm and steady,
And so is the green emerald light of love.
We'll chant the heart chakra bija mantra,
Yam.
You can silently chant this in your mind or speak the Sanskrit aloud three times.
Inhale together,
Chanting,
Yam.
Settle into the heart space.
And one more time,
Inhaling,
Yam.
Affirm,
I open to gentle strength.
I rest in steady compassion.
And last time with the mantra,
Yam.
Repeat with me.
Deep breath in.
And at the top of the breath,
Push out the mantra,
Yam.
Beautiful.
Affirm,
I rest in steady compassion.
Feel the lace wing's calm patience.
It settles into the heart.
It's nourishing,
And it steadies your rhythm.
Hold the image of the lace wing and its netted,
Veined wings.
Interworking,
Now glowing,
And a part of your sympathetic awareness.
Sense how its qualities translate to your path.
You may notice small truths with subtle perception.
You may wait when needed and act when necessary with patient steadiness.
And to have a softness that does not flinch,
You bring gentle courage.
Ask yourself,
Where in your life could you be more quietly attentive?
Slow down,
Get quiet.
And where could you bring care instead of force?
Everything doesn't demand force.
Bring the breath back to a natural,
Easy rhythm.
Feel the weight of your heavy feet on the ground,
The weight of your seat,
And the pulse of the heart.
Gently wiggle your fingers and toes.
And when you're ready,
Open your eyes.
Deep breath in.
And one last internal affirmation.
Steady,
Gentle,
Awake.
