Okay,
Namaste.
Thank you for joining us for our next meditation in the series.
I'd like to reiterate that if you don't want to close the meditation at the time that I'm closing it,
I encourage you to stay in it.
You feel really good where you're at and you have the time.
I encourage you to stay for as long as you can and also to journal afterwards.
Journal about your experiences.
Journal about what comes up for you.
All these experiences are real for us and their ideas and thoughts and our subconscious that want to be recognized.
So just acknowledging all the different parts of us.
So this next meditation is going to be somewhat similar to the last one.
So we'll go to a different area of the body,
Different center of the belly.
A lot of emotions are stored in the belly.
And so we're going to explore that area.
So I invite you to close your eyes.
Sit nice and tall.
And take a few deep breaths in and out to prepare.
In through the nose,
Deep breath in through the nose and exhale,
Soft,
Deep exhale through the mouth.
Do that as many times as you need.
So we notice the sounds all around us.
Notice our bodies sitting on the floor or the earth.
Notice the sensations in our skin and our breath rising and falling from the center of our chest.
Draw the awareness up to the top of the head.
Begin to feel the sensations at the top of the head.
And now start to make the journey down the front of the body for body scanning.
Making your way down at your own pace.
All the way down the front of the body at your own pace.
When you arrive at your toes,
Swing around the toes to the back of the feet and start to make your way up the back of the body.
There's no rush.
Let's continue this loop for three rounds.
And when you've finished your third loop,
Remain at the top of the head until further instruction.
If you lose track or get distracted,
Continue where the last place you remember you were at,
Start there again and continue on.
All the sensations of the skin like an explorer exploring all of the body.
Every sensation.
Every infection.
Wherever you are now,
Continue your way up to the top of the head.
And then together,
We'll move our awareness slowly down the front of the body,
The face,
The neck,
The chest,
The way down the rib cage,
And meeting at the solar plexus between the belly button and the rib cage.
And watch the breath rise and fall here at the belly,
Between the belly button and the rib cage.
As we watch the breath,
We'll count from 11 to 1,
And we'll begin.
Inhale,
11.
Exhale,
11.
Inhale,
10.
Exhale,
10.
Inhale,
9.
Inhale,
10.
Exhale,
11.
Inhale,
9.
Exhale,
9.
Inhale,
8.
Exhale,
8.
Inhale,
7.
Exhale,
7.
And continue on your own from 6 until 1.
Inhale,
8.
Exhale,
9.
Inhale,
10.
Exhale,
11.
Inhale,
12.
Exhale,
13.
Inhale,
14.
Exhale,
15.
Exhale,
16.
Exhale,
17.
Exhale,
28.
Inhale,
30.
Exhale,
About 21,
Jay.
Exhale,
28.
Inhale,
31.
Exhale,
Nevermending the breath.
Exhale,
A.
Exhale,
Needle in the listeners' words.
Exhale,
26.
Exhale,
28".
Exhale,
31.
Exhale,
34.
Finishing our counting and remaining centered at the solar plexus region,
At the belly,
Watching the breath rise and fall.
Become an observer.
Detached from what we see and feel,
Yet experiencing it at the same time.
Notice what are the qualities of this area.
As we begin to sink deeper into the solar plexus,
This third chakra area,
Allowing whatever is already there to come up and be acknowledged.
So notice,
Does it have a shape?
Does it have a color?
Texture?
Do you feel densities of material or mass inside of you?
Do you feel energies or emotions?
Begin to focus more acutely on what you see,
What you feel.
As thoughts arise,
Just allow them to come and allow them to pass without getting distracted from feeling the sensations in your belly.
What is here for you,
As if sitting down with an old friend?
If it could tell you a story or talk to you,
What would this old friend say?
What is needing to be arising in your awareness right now?
Sit with this for the next few moments.
Whatever the feelings are,
They're unique to you.
The sensations or visuals completely unique to you.
Anywhere in the area of your belly in between the belly button and the rib cage.
Now,
If this feeling or vision could tell you a story,
Could speak to you,
What would they say they needed from you?
Is it acknowledgement?
Is it space?
Is it compassion and love?
Is it expression?
Is it love?
Is it love?
If you find yourself distracted by thoughts,
Just return to the breath.
Bring your awareness back to your breath as it rises and falls from the belly.
And once you've calmed your mind,
You can again focus on the sensations,
The energetic center,
Third chakra.
You can use this to express yourself more and more as Cash how and how you have changed your perception?
And return to your breath when you're ready.
Deep inhales and exhales.
And returning to your body,
Sitting in the room.
To close our space energetically,
Invite you to take your hands on your belly,
Or perhaps one on your belly and your heart.
Just breathing into those places.
Listening lots of love and patience and compassion.
Listening prayers of integration and acknowledgement to the higher wisdoms coming through.
Evowing the shin to the chest,
Say thank you and namaste.
