And then we will begin the guided meditation.
So,
Becoming even more comfortable in your seat,
Making any small adjustments as you arrive.
Noting your sensory experience through your sense of sound,
Touch,
Taste,
Smell,
Anything you might see,
Or perhaps the eyes closed.
And your ability to acknowledge the outer world,
And also your inner world.
And your breath being that space between,
Or what moves between the outer and inner.
Your senses,
Beyond just the five,
Is also this attunement from the outer and inner.
And I invite you to consider anything that may be in your outer experience,
Or outer reality that doesn't fully align,
Or you might even wish or desire for it to be different.
And how by adjusting,
Shifting,
And influencing your inner experience,
You then have that power,
Like that magic key,
To creating new outer experience.
So,
Tuning into the inner experience to notice if there's anything calling your attention,
And beginning to tune to your breath.
Deepening your breath.
Lengthening each inhale and exhale.
Inviting in your own breath practice.
So if there is a length of time that you'd like to take,
Breathing in through the nose,
Filling up the belly,
And a gentle breathing out of the mouth,
Maybe pursed lips,
Just a small opening for the exhale.
Breathing,
Letting all of the oxygen in.
And then letting all the oxygen out at your own flow.
And now,
Listening to the body's rhythm as your own life force.
Your own resource.
Breathe in a sense of trust,
And breathe out any doubt.
To breathe in the openness,
The invitation to receive.
And to breathe out any resistance.
To breathe in to fully claim your desire.
And breathe out the limitations getting in the way.
Tuning your mind,
Your body,
And your heart.
And after this next exhale,
You may come back to your natural breath.
And invite in an intention.
Taking that intention and curiously exploring the energy behind the intention.
And your heart's deepest longing.
If it's a longing for solitude,
Freedom,
Liberation,
Success,
Abundance,
Love,
Connection.
What is the why?
Why do you long for those things?
And let the why be your intention.
And again,
With curiosity,
How true is that to you?
And does it come from the center of your heart?
And then,
Questioning,
Do you trust your heart?
Why wouldn't my heart guide me to this thing?
Do I trust that my heart is guiding me?
Is my heart magnetizing that towards me?
And noting the energy around that.
Attention in and around your heart space.
Where does your heart live?
Has it moved?
Has your heart moved to your throat?
Moved to your head?
Moved into your lower belly?
For protection,
Are you thinking with your heart?
Speaking with your heart?
Feeling?
Doing?
And may you allow the heart to return to its natural place.
So your heart leads.
Your heart is the felt sense.
And everything else follows.
The sense of your heart first.
May you notice its beat.
Its tempo.
Its own voice.
As it sorts through the clutter.
To be present.
Right now.
As the whole body breathes this felt sense.
Emitting.
Beaming.
Light.
In and out.
The body being breathed by the power of your heart.
As everything is unfolding.
In perfect timing.
May this light spread.
In and around your chest.
As you bring your attention to your whole chest.
And down to your tailbone.
Notice your tailbone.
Attention back up.
To your throat.
Of the spaciousness in your throat.
Attention to the tip of your tongue.
Truth.
And trust.
In the whole mouth.
And throat.
Whole mouth and throat.
Alive with energy.
In and around your jaw.
Teeth.
Lips.
Roof of your mouth.
Relax.
Attention up to the center of your forehead.
Center of your forehead.
Right eye.
Left eye.
Left eye.
Both eyes together.
Both eyes breathing.
Sensing.
Experiencing.
Your inner reality.
Compassion.
Peace.
Inspiration.
Joy.
Love.
Knowing.
A subtle knowing.
Nothing to figure out.
To solve.
To fix.
To force.
Your presence.
Your presence is enough.
And ideas and actions flow.
And either way.
No matter what.
You are okay.
And you see.
You see.
This confirmed.
You feel.
This confirmed.
Attention to your nose.
Each nostril.
Right nostril.
Left nostril.
Both nostrils.
Breathe.
Top of your head.
The top of your head.
Back of your head.
Whole head.
Alive.
Filled with energy.
Presence.
Right ear.
Left ear.
Both ears together.
Right cheek.
Left cheek.
Both cheeks together.
Right shoulder.
Attention to your left shoulder.
Attention to your right shoulder.
Right arm.
Right arm.
Right hand.
Top of your hand.
Palm of your hand.
All five fingers of your right hand.
Whole right arm.
Relax.
Attention to your left shoulder.
Left shoulder.
Left arm.
Left arm.
Left hand.
Down to your left hand.
Top of your hand.
Palm of your hand.
All five fingers of your left hand.
Attention rotates down the side of your body.
Left hip.
Left leg.
Left knee.
Left ankle.
Left foot.
Top of your foot.
Sole of your foot.
Heel of your foot.
All five toes of your left foot.
Whole left leg.
Relax.
Attention to the right side of your body.
Down to your right leg.
Right hip.
Right knee.
Right ankle.
Right foot.
Top of your foot.
Sole of your foot.
Heel.
Toes.
All five toes of your left and right foot.
Both feet together.
Whole right leg.
Relax.
Whole right leg.
Whole left leg.
Both legs.
Support it.
Root it.
In your own sense of self.
Low back.
Mid back.
Upper back.
Whole back.
Alive.
Whole spine.
Balanced.
All the way up to the crown of your head.
Whole body.
Your body.
This is you.
True you.
Here.
In this moment.
Whole and complete.
Your intention is complete.
Your intention is done.
It already is.
I live in the freedom of my truth.
I trust in my own autonomy.
The divine and human work in harmony.
In cooperation.
It is done.
Continue to breathe.
Going deeper and deeper into yourself.
To a healthier level of body and mind.
Rising into your higher states of consciousness.
So it is.
Slowly you may begin to come back to yourself.
To this space.
Into your present awareness.
Complete sense of trust in the benefits and medicine of your own presence.
Coming back in 5 4 3 2 and 1.
You're welcome to open your eyes.
And thank yourself for showing up.
And giving that a try.
