I invite you to find a place that is comfortable before we begin and today's session will be focusing on bringing calm in the body and the mind before we set on for the start or the rest of the day.
So join me and we shall start to dive into our practice.
Find yourself seated in a comfortable position.
You might be a bit reclined,
Lying down or sat on a chair,
Wherever that finds you.
Let it be with comfort,
With ease and a sense of surrender.
Once settled,
I'd just like to let you know that our meditation will have pockets of silence and stay within the pause,
Within the silence,
The space between the inhale and the exhale,
However that may look like for you.
Know that I am supporting and holding and there as well with you.
Gently,
Before we tune into the inner landscape,
I invite you to move the body.
Maybe the shoulders want to roll up,
Up,
Back and down.
Breathing in,
Breathing down,
Down,
Slow to tune into shoulders,
Even the neck if it wants to move side to side,
The elbows,
The arms,
The fingers,
The whole arm maybe starts to float a bit like a stretch.
Feel the extremities of the body and looking down to the side,
Up to the other side and around,
Rolling the neck.
There is no right or wrong,
Just following that which feels nourishing to the bones,
The muscles.
We look towards the right and a little twist,
Behind,
Breathe,
Look behind the left shoulder,
Repeat at your own pace.
Feel the sit bones anchor the body down,
Down,
Down and we come to centre with the chin parallel to the floor.
Eyes can be closed or we soften the gaze towards the ground.
Might feel easier if it's quite an ambient,
Light ambient space or dark.
Dive within,
Once we are inside,
Let's just stay there without any judgement,
Just find some tranquility.
How does it feel?
Look within,
How much space is there?
Is there a need to be clatter?
Don't worry,
Is there a specific taste to the inside?
Tune in,
We come to how we are seated.
The fields that is holding us up,
Spine,
Pelvis,
Heart,
Shoulders,
Head,
What is beneath the stack of bones.
Feel the prop beneath us,
The texture,
Tune into the root,
The root,
We breathe in from the back of the spine,
Back of the neck,
Breathe into the crown of the head,
Breathe out from the front of the body,
Down the face,
The heart,
The belly,
Down into the root,
Breathe in from the back of the body,
The neck,
The occipital lobe,
Crown and out,
Down the frontal lobe,
The nose,
Chin,
Let it reach all the way down to the root.
This loop is what brings us to the now.
Visualise the inhale that goes up,
Exhale that goes down.
Add a white pearl that travels within,
The breath shines as the pearl goes up and shines back down on the exhale.
Let this pearl be your reminder for clarity,
Calmness,
Serenity.
The wider it becomes,
The breath expands more.
The brighter it looks,
The more intentionality is imbibed with.
Let it be bright and widen and contract with the breath.
Together we shall dive into practices of letting that breath circulate,
Getting the prana to swirl around,
Distributed evenly and not just from the chest and above,
Spreading the awareness throughout the body,
Giving the loop more vibrancy of life with a sense of ease.
There's no rush to climb up to the crown and cascade down,
It's all in its due time.
Maybe parts of the body wish to move,
Spine goes taller on the inhale and returns back to us on the exhale.
A lift and a contraction,
An expansion and a relaxation,
Accepting both sides gently,
Coming back to the root,
Stay as is.
I invite you to check back inside in this internal environment of how do we feel,
What is inside,
How does it feel like,
Is it a different color,
New sensations,
All is welcome.
We begin to tune into the roots,
Breathe in from the front of the body,
Up the belly,
Up to the chest,
The heart,
The neck,
To the crown of the head.
Breathe out,
Let it come down to the back body and curl towards the root.
We revise the cycle and let this be a pace that brings more calm,
As if a wave washes away all the worries,
All the constant circulating thoughts.
Breathing it in and out,
Let it go through the back body into the root and down,
Down,
Down,
Let us absorb it.
Breathe in,
Elevate,
Breathe out,
Let it dissipate down,
Down and out the body.
Breathe in and out,
We connect to a pearl,
Invite you to give the pearl a color of your choice so that it comes up from the front,
Goes back down and if it is a release,
Let that pearl go to the ground and be dissolved there.
Let the visualization bring up a different pearl,
Circulate it or release it.
What type of wave are you navigating?
Is it smooth and sliding or slightly rocky?
Know that you can always change the pace of the wave.
It is the waters of your inside,
Of your being,
Create with intention.
And we continue releasing,
Finding more effortlessness in this process,
Letting go of what is stagnant and heavy to make space for clarity,
Releasing what does not feel good anymore,
Breathing it out of the body,
The auric field with the intention to create space for desires,
Dreams,
Peace,
Calm,
Goodness and sweetness of life.
I invite you to slow the breath down,
Whichever part of the cycle that you are,
Feel from the front up,
Back down,
Visualize that pearl going inch by inch,
Dragging the breath bit by bit to the crown,
Maybe it pauses there and it makes its way down.
At the same pace,
Float down and this time it loops around,
We let go of the release channel,
Let it be a full circle or full oval,
Bringing balance to the front and the back,
The past,
The present,
Who you think you should be,
Who you think you are,
Who you think you are,
Whatever narratives,
Just finding a sense of alignment with yourself that may have different definitions and different shapes and forms.
Once again,
All is welcome.
Notice what the slowness evokes,
Maintain inward presence,
Slowly allow this pearl to be pocketed by the heart space and the circulatory wire disappears.
Know that this little pearl is a reminder of your calm,
Your inner peace that is always within reach,
Eyes remain closed,
We rub the pearl gently,
Eyes remain closed,
We rub the palms together,
One across the legs into a different position,
Continue to rub,
Create some heat and place the palms over the closed lid,
Stay,
Allow there to be an exchange of heat between centre of palms and optic nerves,
Between the eyeball sockets and the hands,
Feel,
Gently the eyes will open into the cupped hands,
Look at the darkness,
Blink,
Hands move away from the face,
We still gaze at the centre of the palms,
Hands go down towards the lap,
Let the hands join and press the thumbs into the sternum,
Into the sternum,
Into Anjali mudra,
We bow the chin to the chest,
Gratitude that we show up to practice,
To take care of our mind and body,
To tune into our soul's guidance and as a reminder of where calm and inner peace shall be,
I invite you to gently place the hands on the heart space,
On the chest area and gently have a little tap to know that it is also close,
Within reach,
You just need to tune in,
Few gentle soft taps,
We breathe in together,
Looking around the room,
Coming back to our space and its beauty,
Just looking without any expectations or identifications,
We stop the taps and say thank you for sharing this moment with me.
Thank you.
