A warm welcome to your meditation today.
Recognizing this act of self-love,
You showed up for yourself today.
Choosing to settle in,
Maybe you're sitting,
Maybe you are reclined,
Lying down.
Whichever you choose,
Make sure you're in full supported comfort.
Maybe using pillows to support your body,
Maybe in a chair you can lean back in.
Allow your body to be in a shape and space that allows you to fully surrender.
Beginning our practice with a deep inhale through the nose,
Allowing the ribs to expand in all directions.
Hold at the top,
Collarbones soften,
Shoulders soften.
Feel the stillness of the pause,
The magic in the pause.
Lips part,
Exhale.
Feel the gentle release.
Inhaling through the nose,
Feel the expansion,
Maybe in the front ribs.
Pausing at your peak,
Softening even more into the stillness,
Noticing what's in the stillness.
Lips part,
Let it all go.
One more even deeper,
Maybe breathing into your back ribs on this inhale.
Hold,
Softness in the shoulders,
Let them melt away.
Ribs are filled,
Heart is filled,
Maybe belly and pelvic floor is filled.
Feel peace within the pause.
Mouth open,
Sigh.
With your release,
Feel the release.
Every cell can let go just a little bit more.
Let the weight of your body surrender,
Taking a gentle scan of anywhere that might be holding.
Gently let it know it is safe to soften as your weight grows heavier into what's holding you,
Whether that's the earth,
A bed,
A couch,
Your car seat,
Whatever it might be.
Get a little heavier.
Feel your hips anchor down,
Feel your shoulders soften,
Eyelids,
Forehead,
Scalp.
Let go.
Beginning to notice your breath a little more fluidly as if there's no beginning and no end.
Slow and rhythmic,
But continuous,
Smooth,
Infinite.
Allow your breath to flow in and out of your belly.
Maybe a soft hugging in at the back of the throat,
Allowing a gentle sound as you inhale and you exhale.
Finding your ujjayi or ocean breath.
The sound of the ocean waves,
Allowing your central nervous system to calm,
To ground,
To move rhythmically.
Feel your in-breath,
Feel your out-breath.
Imagining your body in the ocean current.
Maybe visualizing a school of fish as you inhale.
The school sways with the current one direction.
And as you exhale,
They gently sway slightly in a different direction.
Visualize that dance side to side.
Maybe there's sunlight shining through the water,
Reflecting off the scales of the fish.
Maybe you can see the current of the fish as they dance back and forth in the current.
Closing the eyes to feel that dance softly moving with the earth,
The water,
The bioenergetics that is within the earth and the ocean is within us.
Connect back to your fluidity,
Letting go of resistance,
Letting go of the reins.
Choose to step into what is for you,
What flows to you.
Allow your mind's eye to stay connected to your center as you breathe and breathe in.
Your center as you breathe and flow.
Lean in.
Feel your ribs and belly move,
Maybe including your pelvic floor.
Inhale,
Pelvic floor softens and lowers.
Exhale,
Ribs,
Belly melt as pelvic floor lifts.
It softens even more.
Feel the flow that is within you.
Trust the flow that is within you.
In flow,
There's immense power,
Immense capability,
And immense magnetism.
Lean into what is meant for you.
