Connecting With Your Inner Peace

This session begins with some light chair yoga getting our bodies ready for our meditation practice. We turn our senses inward and visualize our life force and intention for peace as a ball of tranquil, healing light with which we do a full body scan.

Transcript

So as you are settling into your seat,

Just feel into your space,

Yield to gravity's effect on your body.

Check in with your breath.

You may close your eyes and just observe your breath through your mind's eye,

Through your sense of touch,

Feeling the air through your nostrils,

Filling you up on the inhale and emptying out on the exhale.

Taking deep inhales through the nose and exhale out through the mouth with a sigh,

With a hum.

Allow your exhales to be as audible as you wish them to be.

Taking in a deep breath and exhaling out through the mouth.

And on this next inhale,

Filling up through the nose,

Holding at the top for just a heartbeat and exhaling back out through the nose,

Gently constricting the walls of your throat,

Imitating the sound of the ocean.

Allow this way of breathing to settle you in to this moment.

Allow your victorious breath,

Your Ujjayi Pranayam,

To fill the spaces where thoughts would normally fill in.

And so sitting up tall on the inhale and tilting your chin down on the exhale,

Let's start with some neck circles.

As you take an inhale,

Circling your chin up towards the ceiling and exhale,

Circling it back down towards your chest and do about three or four rounds,

Releasing any tension that you may be holding on the back of your head,

Your occiput,

Your neck,

And all of the supporting muscles that hold your head upright.

And once you've completed that third or fourth round,

Take it in the opposite direction.

Inhaling up and exhaling,

Circling down for three or four rounds.

And then you can take those circles down to your shoulders.

Inhale,

Shrugging your shoulders up towards your ears and exhale,

Circling back and down,

Pairing your breath to movement,

Circulating synovial fluids through your joints and preparing your body to get settled in.

And then take that in the opposite direction,

Circling your shoulders back and up and front and down.

Nice full rounds.

And when you complete that,

Take an inhale,

Grow your spine tall and exhale,

Twisting over to one side and then just holding it about halfway.

Inhale,

Growing tall and exhale,

Twisting deeper and inhale back to center and exhale,

Twist over to the other side about halfway,

Holding it here.

Inhale,

Growing tall and exhale,

Twisting deeper,

Looking over your shoulder towards the back of your space and inhale,

Come back to center.

On this next inhale,

Roll your shoulders back,

Tilt your chin up,

Puff your chest forward and tilt your pelvis forward,

Puffing up and exhale,

Curling it all in,

Tilting on your pelvis backwards,

Curling your spine,

Bring your shoulders together,

Chin tucked in and inhale forward and exhale back.

Do this a couple more times.

And as you exhale with your back curled in,

Keep that shape on your back.

As you exhale,

And then inhale here,

Tucking in,

And we're going to reverse it.

And so we're going to exhale as we puff our chest forward and inhale,

Filling up the back body now breathing into that space and exhale forward,

Tilt up with your chin and a couple more times just like that.

Inhale,

Curl in and exhale and then inhale,

Come back to neutral and checking in with your body.

If you feel like you need anything else to help you get settled in,

Go ahead and do so.

And then I invite you to simply arrive.

You may change your position.

If you're sitting up,

You may lean back or lie down altogether.

Take a few deep and spacious breaths.

The intention for today's meditation is to access the parts of ourselves that help us feel calm and centered.

So as you fill your lungs with a deep inhale,

Bringing in energy,

Vitality,

Prana throughout your body,

Life force and exhale,

Feel the body releasing toxins,

Stress and any negativity is accumulated.

So with your interoceptors,

Begin to feel,

Begin to turn your senses inward.

Feel the energy that is in the extended environment,

In every part of nature and every living thing,

The energy that is within your immediate space.

Bring all those energies together.

Feel them as one.

I invite you to visualize this energy as a ball of light.

Look with your inner eye.

Just observe this light,

This energy that is representative of your life force.

Notice any texture,

The color,

The shape,

The size of this ball of energy that you have created with your mind's eye.

Just tap into the tranquility of that imagery.

Starting off with the crown of your head,

Bring that ball of energy all the way down through your body,

All the way down through your legs,

Down to your feet.

And this ball of energy,

This light,

When you focus on it and set an intention of peace,

It becomes a symbol of that intention.

So as you bring your awareness,

This ball of warm energy,

This light,

Bringing them all to your feet,

Notice life and aliveness inside both feet.

Wherever you tread on this earth,

May every step be filled with peace.

And now bring that healing,

Peaceful,

Brilliant energy,

This ball of light up through your ankles,

Up your calves,

Your shins,

Through your knees,

Bestowing peace on the way up,

Warmth.

Feel it traveling up through your hips and let it settle in your hips.

Feel it warming,

Feel it healing,

Expanding through this area.

Whatever emotions that are stored in this part of your body,

Allow this bright ball of healing and peace to touch every part.

And on your next inhale,

Bring that ball of light and healing and peace up through your torso,

Breathing in with your inhale deeply and your exhales long and slow.

Your breath keeps this ball of light bright and pure and strong.

See if you can receive these next few breaths with a softened belly as you continue to bring this,

Your ball of light,

Energy,

Peace,

Healing up through your diaphragm into your heart space.

May every heartbeat sing a song of peace.

And now bring your awareness to your throat.

May every word you speak be filled with peace.

And just imagine peace and healing cascading down your arms towards your fingertips.

Invite your hands to soften,

To receive the gifts of your practice.

And now continue to bring your ball of light,

Your awareness,

Up through your jaw,

Relaxing the muscles in your chin,

Muscles around your mouth.

Noticing if you are clenching your jaws,

Soften.

Allow the light of your own awareness to melt away any hard spots.

Bringing your awareness to your ears.

May you only hear loving and peaceful things,

Shine the light of your awareness,

Your third eye,

That point between your eyebrows.

You visualize only loving and peaceful thoughts and imaginations.

And now bring that ball of light,

Healing,

Peace,

Up towards the crown of your head.

Stay here for a moment in peaceful reflection,

Allowing the warmth to melt any coldness,

Any hardness,

Whatever is left in your body.

And now I invite you to spread this ball of light so that it covers your entire body,

Takes in the whole of your body,

From the crown of your head down to the tips of your toes,

Your whole body being here,

Your whole body being here,

Being breathed,

Being present for each moment,

For each breath.

Allow yourself a few more spacious breaths to transition and reorient back into your space.

Gently reawaken your extremities by wiggling your fingers and your toes.

Circle out your wrists,

Circle out your ankles,

Move,

Stretch in any way that feels good and right in your body.

Taking your hands in front of your heart space,

Holding yourself with exquisite tenderness.

I invite you to repeat these words after me.

May I be safe.

May I be healthy.

May I be happy.

May I be peaceful and at ease.

And switch hands.

May we all be safe.

May we all be healthy.

May we all be happy.

May we all be peaceful and at ease.

Thank you so much for allowing me to guide you in your practice today,

Dear ones.

Have a peaceful rest of your day.

Namaste.

Reviews

Lovely, gently grounding guidance into a deeply relaxed and peaceful state, with just the faintest, soft background music beautifully supporting the effect of the pleasantly calm voice — such a gift! Thank you for this contribution.

This was lovely. I enjoyed the movement at the beginning along with the meditation welcoming peace. Thank you 🙏

Thankyou 🌸🌼🌸

Beautiful practice and meditation. Much love and gratitude❤️❤️❤️🙏🙏🙏