Welcome to Day 3 of the Breath by Breath Meditation Journey.
Today's practice is titled Breath by Breath I Am Centered.
And through a very simple breathing practice,
You will begin to draw all of your attention back home to yourself,
Become deeply anchored within,
Where you can then access all of the resources available to you within your own center,
Including your personal power,
Incompetence,
Your intuition,
And your innate wisdom.
So please come into a comfortable seat,
Or feel free to lie down if that's more comfortable for you.
Close your eyes if you'd like,
Turning your attention inward upon yourself,
And making a connection with your breath.
And in these first few moments,
Just observing the natural flow of your breath,
And giving yourself an opportunity to feel how the breath is moving through your body today.
And as you begin to sense and feel your body,
Making any necessary adjustments so that you feel comfortable in whichever position you've chosen to be in.
Feeling the slight expansion through your body as you breathe in,
And finding greater softness in your body as you breathe out,
Letting go of tension or unnecessary holding.
And begin to sense your spine.
And if you're sitting upright,
You can actually let your torso rock a little bit left and right,
And then letting your torso gently rock slightly forward and back,
Using these micro movements as a way to awaken your ability to feel your spine.
Now,
Come back to stillness if you were moving,
And we're going to begin to take our breath and direct it up and down the length of our spine to further facilitate this sense of being centered within.
As you inhale,
Imagine the breath flowing in through the nose,
And flowing down along the front of your spine,
All the way to the tip of your tailbone.
And then as you breathe out,
Imagine the breath flowing up the back of your spine,
And then out through the nose.
Really simple,
We'll repeat this many more times,
Breathing in through the nose,
Taking the breath in and back towards the front of your spine.
Let it flow all the way down to the tip of your tailbone.
And then on your exhalation,
Feel and sense the breath moving up the back of your spine towards the base of your skull,
And then breathe out completely through your nose.
Continuing just like that,
Inhaling down the front of your spine to the tip of your tailbone,
And then exhaling up the back of your spine to the base of your skull and out through your nose.
You can feel this flow of the breath traveling up and down your spine.
You can also visualize the breath like a river of liquid light,
Seeing it moving in and down the front of your spine,
Washing away any tension,
Stress,
Or energetic blockages.
Breathing out,
Visualize this river of light moving up the back of your spine and flowing out through your nose.
This river of light can be any color,
Whatever resonates with you.
And as you breathe in and down the front of your spine,
And breathe out,
Letting that breath wash up the back of your spine.
Feel any negative energy,
Any blockages,
Any stress that you've been holding onto deep within your own center.
Feel it beginning to be washed away,
Especially as you breathe out.
Let that stress go.
Let that negativity release.
Let's take five more of these centering breaths.
And for these last few breaths,
See if you can slow down your inhales and exhales just a little bit more.
Stretching out each phase of the breath,
Going a little deeper into this practice.
Take your last breath in and down the front of your spine,
Breathing out,
Letting that breath flow up the back of your spine.
And then just return your attention to the natural flow of your breath and noticing how you feel,
Noticing the effects of this practice.
And see if you can actually name this inner state of being.
When you bring your attention home to yourself,
When you are connected to your own center,
How do you feel on the inside?
What is your inner experience like?
Name it for yourself.
Claim this feeling fully.
And then to seal it in,
You can draw your hands to press together at the front of your chest or rest your hands right over your heart and take one last deep breath in through the nose and just sigh it out through an open mouth.
As you prepare to move out into the rest of your day,
Know that this sense of being centered within is here for you.
If the world begins to pull you in all different directions and you feel a little overwhelmed or confused or anxious,
Take a moment,
Come back home to yourself,
Feel your spine and take a breath of reconnection.
You deserve it.
Thanks for joining us and have a beautiful rest of your day.
