Welcome.
You may start to get yourself into a comfortable position.
Make any minor micro adjustments with your body or in your seat.
Begin to notice your environment,
The space you're in,
The walls around you.
And start to bring your attention closer and closer to yourself.
You may begin to notice your breath,
The natural rise and fall of your inhales and exhales.
And notice whether you're breathing through your nose or through your mouth.
Either one is appropriate.
And notice as you breathe the muscles in your stomach.
And perhaps next time as you inhale,
May you release all the muscles.
We tend to hold them in.
So really let them go as the belly expands.
You might breathe up into the chest.
And then exhale out and the belly contracts,
Leaving the muscles loose,
Slowly moving with your own rhythm.
And acknowledge that you have a rhythm,
Maybe even various rhythms inside.
Notice the pace,
The tone,
The feeling of your rhythms,
The experience of various rhythms.
And what it's like to listen to the signals,
These parts of self,
Anywhere that may be louder,
Tense,
Uncomfortable,
Anywhere that may hurt.
And with a gentle curiosity,
Opening the invitation for the area of self to let you know its message,
What it may want or need,
Or to inform you.
Invite that to arrive throughout this meditative practice.
Now as you begin to embark on an internal rotation of consciousness,
You may request your mind to inform your brain to send the signals down into your inner systems to soften,
To be present,
To harmonize together.
And then to let go of all the negative thoughts.
And maybe visualizing a sense of wholeness as you take on and bring back in anything that's been rejected.
As you deepen in your breath,
The willingness to be here.
You may start to move your attention to the air above the top of your head in space.
And start to draw your attention and air down into the muscles of your brain.
Soften the muscles of your brain.
Relaxed.
Rested.
Attention down and around the eyes.
Each eye socket.
The space behind each eyeball.
The air in and around the spaces.
Your eyelids,
Eyeball,
Eye socket,
Eyebrow,
Eyelashes.
The side of your eyes.
A clearness in sight.
Attention over to each ear.
Around the ear.
The earlobe.
The inner ear.
Eardrum.
Ear canal.
The liminal spaces of stillness in and around each ear.
Attention down to the cheekbones.
Your nose.
Each nostril.
The air in and around each nostril.
The space below your nose and upper lip.
Still.
Simple.
Quiet.
Attention down around your cheeks and jaw.
Down over to your chin.
Mouth.
Your lips.
Teeth.
Tongue.
Roof of your mouth.
The tip of your tongue.
The tip of your tongue on the roof of your mouth behind your upper teeth.
The space around your tongue.
Taste buds.
Back of your tongue and into your throat.
The space.
The stillness.
Down your throat.
Air that moves.
Down your throat and into your chest.
Awareness of this space.
Relax.
Rested.
Attention over to your right shoulder.
Right upper arm.
Elbow.
Forearm.
Wrist.
Hand.
All five fingers of your right hand.
Top of your hand.
Palm of your hand.
The whole right hand.
Alive.
Filled with energy.
Relax.
Still.
Safe.
Trusting.
Attention back up the right arm.
Right shoulder.
Right collarbone.
Over to the left shoulder.
Left arm.
Upper arm.
Elbow.
Forearm.
Wrist.
Left hand.
Top of your hand.
All five fingers of your left hand.
The center of your left palm.
Filled with energy.
A loving awareness around your whole left hand.
Attention back up the left arm.
Left shoulder.
Into the left shoulder.
Into the left collarbone.
Right into your heart space.
A chamber for your heart.
Wide.
Open.
Vibrant.
Filled with light.
A member of you.
A remembering of who you really are.
A reopening back to who you really are.
The beat of your heart.
The rhythm around your heart.
Equalized.
Coherence.
Mind.
Brain.
Heart.
Body.
Attention back down into your stomach.
Down deeper and deeper.
Down like a flowing river.
Compassion.
Expression.
Creation.
Flowing.
Over to the right hip.
Right leg.
Thigh.
Knee.
Shin.
Calf.
Ankle.
Right foot.
Whole right foot.
Top of your foot.
Sole of your foot.
Heel.
All five toes of the right foot.
Rooted and grounded.
Rooted and grounded.
Back from where you came from.
Sending that energy back up through your feet.
Back up into the right leg.
Right hip.
Inner thigh.
Over to the left thigh.
Left hip.
Left leg.
Filled with energy.
Left knee.
Left shin.
Calf.
Ankle.
Foot.
Top of your left foot.
Sole of your foot.
Heel.
All five toes of your left foot.
Alive.
Vibrant.
Sensation.
Tingle.
Rooted.
Remembering.
Breathing.
Energy and attention back up the left leg.
Bottom.
Low back.
Mid back.
Upper back.
Whole spine.
Your whole spine subtle shifts back into order.
From any chaos goes back into order.
The root of your spine all the way up to the crown of your head.
Whole back.
Back of your neck.
The space connecting your neck and head.
Skull.
Shooting new pathways.
Nerves.
Rested.
Relaxed.
The whole head.
Whole head in space.
From the tips of your toes all the way up to the top of your head.
Whole body.
Your body.
This is you.
True you.
Resonant.
Coherence.
Equalized in expanded awareness.
More than your physical matter.
In this space your consciousness is altered and expanded to move from beliefs to knowing.
Your knowing.
Wholeness filled with unconditional love.
Whole body breathes.
Senses perceives.
Receptive to the moment.
The trillions and trillions and trillions of cells repairing,
Restoring,
Reviving,
Replicating new energy for you.
All the protection and guidance from anything that serves you.
Equal or better.
Noticing what it's like to be right here.
Staying in the liminal space.
The power of stillness.
The power of your breath to move beyond the thinking mind and into your sixth sense.
Your whole body being breathed.
Breath breathing your whole body.
Rested and relaxed.
Noticing whatever you notice.
The quiet.
Solitude.
Natural flow.
Rhythm.
River.
Stream.
Trust.
Patience.
Slowly you may begin to start to awaken to this magnificent energy.
Allowing it to fully integrate and absorb into your wholeness.
Trusting in the process and the ancient wisdom and the ancient science of these practices.
Any affirmations that you may also want to include on the cellular level,
The unconscious level.
Your worthiness,
Desires,
Abundance,
Love.
And slowly you may begin to come back and count to five.
Five.
Opening up for doubling the energy.
Three.
Fully connected.
Two.
Almost there.
Stepping into it.
One.
And done.
If you want to wiggle fingers and toes.
Open the eyes.
Take a look around.
Thank yourself for the practice.
Stretch and honor yourself with immense appreciation and gratitude for showing up for you and practicing with me.
You amaze me.
