Hello everyone,
My name is Catherine Njeri from Africa Yoga Project.
Let's meditate.
Choose a seated position that feels comfortable to you.
Lift your bones and relax your muscles in a way that is empowering to you.
Choose to close your eyes or drop your gaze down.
And let your arms hang loosely as you rest your hands on your lap.
Bring your attention to the physical space you are sitting in.
Sense the earth or the floor beneath you.
Sense the sky or the ceiling above you.
Sense the natural environment or the four walls around you.
Now notice your body occupying the physical space in relation to all those elements.
Slowly move your awareness to your inner space.
Noticing your inner space.
Get a sense of your spine and bones as they support structure for your body.
And get a sense of your skin as the container for its contents.
Now final your awareness into your hands.
Notice your palms and sense your ten fingers.
Notice how where your focus goes your energy flows.
Continue to scan your arms.
Slowly moving from your arms up to your shoulders.
Noticing your shoulders.
Keep your awareness moving up to your neck and head.
Imagine that your attention is a warm thick glowing golden liquid.
And let it pour down from the top of your head into your torso,
Arms,
Pelvis,
Sitting bones,
Thighs,
Calves,
Ankles,
All the way to your toes.
Just be with the sensations inside your body and check in with what's happening inside your space.
Just notice what's there without trying to change it.
Simply watch and be with it.
Now allow yourself to be in this clear space.
Take a deep breath in.
Take a long breath out.
Bring your hands to your heart center.
Together we breathe in and together we breathe out.
Thank you so much for meditating with me.
Namaste.
